Happy Friday everyone. Got to bed early last night but just couldn’t get to sleep for nothing, figured I got 4 or 5 maybe before the 4:45 alarm. Hit the floor, then the coffee, protein and out the door. Warmed up with light squats,rows, bench and db work for the shoulders before a good amount of total body stretching.
Moved from week 3, right into week 4 day 3, just because I thought I could. Everything here is for reps of 5 unless noted.
Squat: 265/ 315/ 345/ 365/ 385/ 415/ 345x8
Bench: 155/ 185/ 205/ 230/ 245/ 205x8
BB Row: 180/ 210/ 240/ 265/ 290/ 240x8
BB curl: 85/ 90/ 95/ 100/ 105/ barx25
Pushdown: 160/ 170/ 175/ 180/ 185/ 90x25
2 sets of 15 HLR’s, down a protein shake and it’s a wrap.
The only pain I had was inside the right elbow, it bothered the heck out of me while down skull crushers so I switched to pushdowns, which don’t bother it quite as much.
Have a great day and a better weekend.
[quote]Led wrote:
Happy Friday everyone. Got to bed early last night but just couldn’t get to sleep for nothing, figured I got 4 or 5 maybe before the 4:45 alarm. Hit the floor, then the coffee, protein and out the door. Warmed up with light squats,rows, bench and db work for the shoulders before a good amount of total body stretching.
Moved from week 3, right into week 4 day 3, just because I thought I could. Everything here is for reps of 5 unless noted.
Squat: 265/ 315/ 345/ 365/ 385/ 415/ 345x8
Bench: 155/ 185/ 205/ 230/ 245/ 205x8
BB Row: 180/ 210/ 240/ 265/ 290/ 240x8
BB curl: 85/ 90/ 95/ 100/ 105/ barx25
Pushdown: 160/ 170/ 175/ 180/ 185/ 90x25
2 sets of 15 HLR’s, down a protein shake and it’s a wrap.
The only pain I had was inside the right elbow, it bothered the heck out of me while down skull crushers so I switched to pushdowns, which don’t bother it quite as much.
Have a great day and a better weekend.[/quote]
I would be more than pleased if I could get to those squat numbers by the end of next year. Good stuff.
Nice work Sqatzilla… The inner elbow is the same after my skulls… I keep focus on them close while I load em down and double my glucosamine on arm day… sign of me getting old I suppose… Those bent rows are looking pretty impressive for an old guy also…
If I may for supplements take MSM in the amount of 4000mg a day helps a lot with joint pain better than anything else. Just buy it plain with nothing else mixed in.
I am not there to see your form - but if I loosen up and track the bar to behind the head and then press up instsead of bringing it to my forehead or nose the pain is not present. Plus squeeze the crap out of the bar.
Thanks Fisch, I think its time to try something for these joints. I will definitely try the behind the head to see if that helps out.
Have a great weekend as well.
Flabouy-thats what I attribute all of my aches to, getting old…er. haha
6 1/2 hours of sleep, coffee and protein for my pre-workout supps.
Warmed up at the gym with goblet squats, rows, db benches, light squats and light db work for the shoulder area. Total body stretching of 5-10 minutes and on to the work. Everything for 5 reps.
Squat: 275/ 315/ 355/ 395/ 415
Bench: 160/ 185/ 210/ 235/ 250
BB Row: 185/ 215/ 245/ 275/ 290
Finished the work with 2 sets of straight leg HLR’s.
Final sets felt heavy this morning, but got through them all no problem.
Weekend was spent visiting the girls and the grandson and eating a LOT.
[quote]Led wrote:
Weekend was spent visiting the girls and the grandson and eating a LOT.[/quote]
Me too Steve!! Rick made crab stuffed flounder…yummo!!! How’s that sweet grandbaby?? We need to see new pics!! Have a great day!!! And great work with the iron!!!
[quote]Led wrote:
Weekend was spent visiting the girls and the grandson and eating a LOT.[/quote]
Me too Steve!! Rick made crab stuffed flounder…yummo!!! How’s that sweet grandbaby?? We need to see new pics!! Have a great day!!! And great work with the iron!!![/quote]
He’s doing great Liss, and he’s so much fun. I just uploaded a recent one of him
Those numbers on the rows are killing me Steve… that and the fact you do them AFTER your squats and bench…
“eating a LOT”… gotta eat big to be big bro…
Question on your 5x5 when do you switch to the 3x3’s -cuz usually that happens in week 5 if following a Bill Starr program? Or could you pm me the link if it is an article please.
Not that I know of Rick.
Fisch–This program is on an excel spreadsheet that a friend emailed to me and I have never been able to find one like it online. It only has reps of 3 on days 3 work…(which I didn’t follow last Friday), other than that it’s reps of 5. Question: is there a way to attach a spreadsheet in here? I haven’t bought the MSM yet, weekend was gone quickly.
