anderson squats off of #11 pin
195X10
195X10
195X6
195X2
weighted natural glute ham raise
25X12, 30 second rest
25X6
25X5
25X2
shovel deadlift
70X10 30 second rest
70X10
70X10
70X10
Good training session, felt faster than the last time I did dynamic effort with 195 pounds and I am sitting back more/figuring out how to use the stretch reflex better for the squat.
floor press
45X5
65X5
95X5
115X5
135X5
155X5
165X3
175X1
180X5
185X2 form went to shit, missed third rep
145X8, 30 second rest 145X8
JM press
100X10 1 minute rests
100X10
100X10
100X10
bent over row
195X10 1 minute rest
195X8
195X6
195X5
neutral grip pull up
60X6
60X4
60X2
60X1
moderate incline rear delt raises, lateral delt raises, and standing front raises tri set
17.5X20 30 second rest
17.5X20
17.5X20
close grip barbell PJR, and close grip curl super set
75X15, 15 30 second rest
75X15, 7
75X15, 4
Good training session, my floor press 5 rep max today was easier than the last time I did
a five rep max (and paused more). Tomorrow’s goal is to squat 265X5.
Another decent unilateral exercise for legs are dB bulgarian split squats. I like the hold the dB in the same manner one would when doing gobble squats.
bodybuilding style SLDL (pick up, slow descent until a very large stretch and go back up)
175X12, 45 second rest
175X12
175X6
175X4
zercher lunges
95X15 R leg, 30 second rest
95X15 L leg
95X15 R
95X15 L
I had more in me for squats, but had a good amount of grinding without any significant form break downs, and didn’t want to miss any reps. Lunges are like hell for the quads/lungs, I’ll keep lunge variations in the rotation as a light accessory.
Max effort close grip bench press
45X5
65x5
95X5
115X5
135X5
155X3
165X3
175X3
185X1
190X2 not sure how I lost it, got 2 reps rather easily
190X2 was just exhausted by this point, I think I might be losing my arch when benching
150X8
JM presses
105X9 1 minute
105X6
105X4
105X5
close grip bent over row with 3 second lowering
165X12, 1 minute rest
165X12
165X12
165X12
wide grip pull up fat chin up bar with 3 second lowering
45X10
45X7
45X4
45X4
bent over rear delt partials
25X30, 30s rest
25X19
25X17
close grip barbell PJR and close grip curl superset
80X15,8 30 second rest
80X8, 4
80X7, 4
Okay training session… I am not sure why I wasn’t able to do more, the first two reps of 190 felt easy, and the third rep I think was some sort of form issue, the second set I was just too fatigued.
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Yes, you’ll get bigger as long as you eat and progress. I have gained five or so pounds of mostly lean weight, and have noticed a somewhat of a difference in the size of my hamstrings/calves/arms along with other muscles.
sumo stanced anderson good morning off of #10 pin
45X5
95X5
115X5
135X5
155X5
185X3
215X3
235X1
245X3, 10 pound personal record
255X3 solid lift, upper/middle back started to round, but low back remained neutral
205X5
#2 pin rack pull over handed
280X8
280X2 lost grip
280X3
280X2
body builder style stiff legged deadlift
175X12, 45 second rest
175X12
175X12
175X12
zercher lunges
100X15, R 30 second rest
100X15, L
100X12, R
100X12, L
I was going to do some suit case deadlifts, but was too tired to do much.
close grip tricep extension to nose and drag curl super set
85X11, 8 30 second rest
85X6, 5
85X2 drop set 75X9 65X9 rest pause 65X6
bottom half flys
10X20
My chest was bothering me with any of the pressing after the DE work so went all out with the tricep work to make sure that they were at least trained, and did some flies to get some blood flowing to my chest. I have no idea why it would be acting up it feels fine except for pressing.
DE low bar wide stance squat 180X2, 15 sets, 10 second rest yes this sucked hard
DE conventional deficit deadlifts 220X1 for 8 sets, 15 second rest
high bar close stance squats
225X12
225X3
225X5
sumo Romanian deadlifts
205X12 45 second rest
205X7
205X11
205X6
205X5
barbell rollouts
240X15, 30 second rest
240X15
240X15
240X15
Pretty good session, bar speed was as high as it could be for the DE work, and I hit another squat PR :). 225X12 for three sets across is next week, and I should be able to get 245 for eight reps, maybe 10. Abs are still quivering an hour-hour and half after training.
11X500 sprints, my whole torso feels cripplingly sore… I found another ab exercise I shall keep in the rotation, did some bar work for floor presses for getting blood into my pec 10 close, 10 medium, 10 wide, 10 ultra wide. On the ME squat day I’ll do some zercher holds or zercher good mornings.
ME close grip floor press
45X5
65X5
95X5
115X5
135X5
145X5
155X5
165X1
170X5 oops thought this was a PR weight
175X5 pec feels fantastic, and the set was easy
180X2 too fatigued
145X8 30 second rest 145X6
45X5
95X5
115X5
135X5
155X5
175X5
195X5
215X5
225X5
240X5
250X5 solid set other than accidentally looking down in the hole while pausing for the last rep and having to good morning it up
255X5 ground that out hard
205X8
bodybuilder style stiff legged deadlifts
185X12 45 second rest
185X8
185X7
185X3 just absolutely out of energy
zercher lunges
105X13
105X13
105X7
105X7
Wanted to do some ab work, but felt like crap by this point and had wanted to vomit out my guts since the zercher squats. I broke some blood vessels in both arms the zercher squats. I also found a squat stance that works well with my strengths.
DE squat, low bar wide stance 195X2 for 15 sets, 15 second rest
DE deficit deadlifts, conventional stance 240X1 for 8 sets, 15 second rest
high bar close stance squat
225X13 a lot of back rounding the last rep, 1 minute rest
225X7
225X6
sumo stance romanian deadlift
205X12, 45 second rest much more hamstring/adductor after changing the form instead of it being glutes
205X10
205X7
205X6
205X3
barbell roll outs
255X15, 30 second rest
255X15
255X15
255X15 changed form up some, I don’t know if it was the fatigue or the form change but it was harder may have just been the fatigue