Squat:
45 x 10
135 x 5
175 x 5
225 x 5
265 x 5
Bench
(45 x 10) x 2
135 x 5
160 x 5
205 x 5
240 x 5
315 x 3
335 x 3
355 x 3
375 x 1
400 at the end of the month…i can feel it
[quote]
400 at the end of the month…i can feel it[/quote]
Did you wrap those wrists to keep them straight?
[quote]lil power wrote:
[quote]
400 at the end of the month…i can feel it[/quote]
Did you wrap those wrists to keep them straight?[/quote]
yup, sure did; made a big difference.
[quote]linnrose wrote:
[quote]lil power wrote:
You sure got some good coaching there ;p
[quote]rondastarr wrote:
You sure got some good coaching there ;p[/quote]
i sure do. and it’s free
400 is a damn big number for bench.
f7u12
really hatin my job, full of starbucks and chocolate, not in the mood to do math, so i just added quarters and plates
Squat:
45 x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 5
405 x …lost it. fell backward. don’t know what happened. rack caught it but made so much noise Cheryl came out to check on me; she’s never done that before. gonna have a big red mark on the back of my neck/head from the bar. anybody need a good c# programmer? ugh.
So coach told me to do more accessory work:
Deadlift:
135 x 5
215 x 5
265 x 5
315 x 5
425 x 3
450 x 3
…and found out somewhere down the line i had screwed up the calculations for my deadlifts on my 531 spreadsheet; been lifting too heavy. that’ll be fixed next week
Good Mornings:
45 x 10
65 x 10
95 x 10
115 x 10
135 x 10
Ab wheel (kneeling)
(BW x 10) x 5
Neck Flexion
(10 x 25) x 3
Squat:
135 x 5
175 x 5
215 x 5
265 x 5
Bench:
(45 x 10) x 2
135 x 5
160 x 5
195 x 5
235 x 5
295 x 5
315 x 5
335 x 5
Inverted Rows:
(BW x 10) x 3
Lateral Neck Raises:
(10 x 20) x 3 both sides
Alternating Dumbbell floor press:
(92 x 10) x 3
92 x 7
Trap bar shrugs:
(225 x 10) x 5
Squat:
45 x 10
135 x 5
175 x 5
225 x 5
265 x 5
Deads:
135 x 5
185 x 5
230 x 5
275 x 5
350 x 5
370 x 5
390 x 6
Good Mornings:
45 x 10
95 x 10
115 x 10
135 x 10 (x 2)
Hanging Knee Raises:
BW x 10 (x 5)
Neck Extensions
10 x 10 (x 5)
Squats:
45 x 10
135 x 5
175 x 5
225 x 5
265 x 5
Z-press:
45 x 10 (x 2)
75 x 5
95 x 5
115 x 5
140 x 5
150 x 5
160 x 7
Chin-ups:
BW x 5 (x 3)
Dips:
BW x 10 (x 5)
T-bar Rows:
180 x 10 (x 5)
like the accessories, how do you feel now that you’ve been doing more volume sessions?
I like the accessories too
and I think that 515 looked kinda easy.
nice work- training looks solid
[quote]lil power wrote:
like the accessories, how do you feel now that you’ve been doing more volume sessions? [/quote]
a little bit more DOMS, but it’s not lasting long enough to affect anything, so i’m feeling o.k.
[quote]kmcnyc wrote:
I like the accessories too
and I think that 515 looked kinda easy.
nice work- training looks solid[/quote]
thanks for the encouragement!
Training is looking great.
Whats the plan for your training leading up to the meet.
[quote]JoeGood wrote:
Training is looking great.
Whats the plan for your training leading up to the meet.[/quote]
my last meet i had a deload week the week leading up to the meet, so i just kept lifting as normal. i pretty much planned to do the same thing this time
Squat:
45 x 10
135 x 5
175 x 5
225 x 5
265 x 5
335 x 5
355 x 5
375 x 8 - This is the first time i can actually say my session suffered from lifting alone. I could have hit 10 reps on this; my breathing was a little labored, but my back and legs were into it. but my brain started screaming ‘I can’t do this’ like a shy bride on her wedding night, and 8 was it. there should be a hotline for lonely lifters to get encouraged or insulted at times like this. thanks to my brain being a bitch:
Front squat:
225 x 1 - now my brain sounded like Richard Pryor and it kept saying ‘Really? Really? I’ll shut you down’. So 1 rep was it.
Ab Wheel:
BW x 20 (x 2)
BW x 10
[quote]linnrose wrote:
375 x 8 - This is the first time i can actually say my session suffered from lifting alone. I could have hit 10 reps on this; my breathing was a little labored, but my back and legs were into it. but my brain started screaming ‘I can’t do this’ like a shy bride on her wedding night, and 8 was it. there should be a hotline for lonely lifters to get encouraged or insulted at times like this. thanks to my brain being a bitch:
[/quote]
Wuss! You have a hotline for this…USE IT! Get your butt back over here and lift some real weights !!
(is that good enough?) Now seriously, do you want to do your openers over here?
[quote]lil power wrote:
Wuss! You have a hotline for this…USE IT! Get your butt back over here and lift some real weights !!
(is that good enough?) Now seriously, do you want to do your openers over here?[/quote]
yup, gonna get you to teach me how to wrap my knees too.