Hey Colin, great work!
Colin,
Inspirational stuff to me. WRT retesting your maxes, no doubt Wendler would advise for the good orgasm. When you put it that way, it’s hard to vote against that! And as Wendler says, no one got hurt lifting lighter at first.
Thanks Guys! I feel pretty good after the work outs. I am really liking the Boring but Big because it is the best of both worlds. I get to lift heavy things and still get to have the pump from the 5x10’s. I think I will stay light for now and just work my weights up. I can keep working on tighter and tighter form so when it gets heavy I won’t revert to the bad habits. I need to work the HiTT back in to. I have been pretty lazy the last three weeks with the cardio.
Week 3 Cycle 1
Bench
1 set 205x5
2 set 235x3
3 set 285x1
4 set 290x1
5 Set 300x1
All pretty easy but I am sticking to the keep it light at first and work up plan!
A1) Seated DB Mil press 5x10
A2) Kroc Rows 5x10
B1) DB Side Lateral 3x15
B2) Face Pulls 3x15
C1) Band Push Downs 3x21
C2) BTN DB Extension 3x21
Core work…
good work as always Colin
Thank’s Pete!
Week 3 Cycle 1
Dead Lift - Warm Up’s then
1 set 305x5
2 set 350x3
3 set 390x1
4 set 425x1
5 Set 450x1 *All pretty easy. Talked myself out of jumping to 500. It is hard to hold back…
A1) Squats 5x10
A2) Pull Up’s (Fat Grip) 5x10
B1) BB Shrugs 3x15
B2) DB Concentrated Curls 40x10,30x10,20x10
C1) Preacher bar Curls (7 ups) - 3x21
C2) Hanging leg raises - 3x15
Week 3 Cycle 1
Mil Press - *This is definitely a weak area for me. I continue to struggle with this when taking the leg drive out.
1 set 135x5
2 set 150x3
3 set 170x1
4 set 185x1
A1) Bench 5x10
A2) BB Rows 5x10
B1) DB Incline Press (Palms facing) 3x15
B2) Seated Cable Rows 3x15
Then a Big ass cheat meal at Denny’s! Woot Love cheat meals!
Week 4 Cycle 1 - Deload
Squat to a low box, Red Mini Band around my knees, trying to be fast, 5x5
A1) Bulgarian Split squat 3x12
A2) Reverse Hyper 3x12
B1) Seated wide grip rows with banded Minis 3x15
B2) Pull Up’s
DB Curls - 30,40,50,60,70,80 x8
Week 4 Cycle 1 - Deload
Bench - Red Mini Band 10 sets of 3 with 3 grips as fast as I could pound them
A1) Mil press 5x10
A2) Pull ups from the squat rack 5x10
B1) Seated side laterals 3x15
B2) Arnold Press 3x15
B3) Face Pulls
C1) DB Press palms facing 2x15
C2) Band Pull aparts 2x15
Quick Progress Pic, Up to 206 lbs about 11% BF here.
Damn Colin, lookin jacked.
[quote]JoeGood wrote:
Damn Colin, lookin jacked.[/quote]
x2
Hey thanks Guys! It is amazing what bring back in a little carbs will do for you.
lookin awesome colin…out of curiousity what kind of grip are you using on the MP?
False grip, trying to get my wrists in line with the bar. Trying not to put any leg drive in it…
Week 4 Cycle 1 - Deload
Dead Lifts - 5x10@50% Max
Pull up 3x10
DB Shrugs 3x10
DB Curls 3x12
Fun day with my Step Son Garrett who needed some active recovery from wrestling yesterday. Pretty much just screwed around and got some blood into the back…
Week 4 Cycle 1 DELOAD
Mil press 5x10
A1) Incline DB Press 5x10
A2) Step up’s to a bench 5x10
A3) Pistol Squats to a bench 5x10
B1) Decline Bench 3x20
B2) Flat bench flyes 3x10
B3) Cable Press Downs
c1) Leg Lifts 2x25
C2) Cross bench Dips 2x25
C3) BHN DB Press 2x10
Colin, I’d have to concur with Joe, you are looking really jacked. What’s your diet look like, mostly nails and glass?
Great work in here.
Thanks Jack, mostly following the same principles I did during the cut but I increased the Protein and good carbs on workout days and eat maint Kcals on non lifting days. Recently I added back in some HiTT on scheduled off days just to make sure I didn’t loose all the Cardio shape I had built up.
5/3/1 Week 1 Cycle 2
Squat
1 set 225x5
2 set 235x5
3 set 260x5
A1) Deadlifts 50% of Max 5x10
A2) Pull Ups 5x10
Bar Roll outs 3x12
Box jumps 2x15
hahaha nails and glass, no doubt!
Good thinking on keeping up the stamina.
206 looks good on you!