[quote]Dlouda wrote:
Im curious, what kind of routine are you currently doing? Awesome progress by the way! How close is your close grip on the bench press?[/quote]
I’m kinda following a bastardized version of RTS, the brain child of Mike Tuchscherer. Thanks man! My close grip is index finger on the border of the knurling and smooth.
Word, that’s how I CGBP too. I’ll have to look into that, I’ve never heard of it, thanks man
Volume Block, Week 2, Day 1
Friday 3/16/12
Oly squat
3x275 @7.5 —> forgot how to squat here
3x295 @7.5 —> felt better than the previous set
3x315 @8
3x290 @7.5
3x290 @7.5 —> starting to feel much better, need to remember to really get the chest upright before unracking
3x290 @7.5
3x290 @7.5
3x290 @7.5
3x290 @8
Squats were decent. Sorta forgot how to squat and wasn’t feeling very supple. I’ll need to do some more mobility work to get some suppleness back.
Military press
3x165 @7.5
3x175 @8
3x160 @7.5
3x160 @7.5
3x160 @7.5
3x160 @7.5
3x160 @7.5
3x160 @8
OHPing started off a bit slow, but it sure did pick up after my ‘top set’. Felt like I could’ve pressed forever.
Good overall session. Got in some good work, but more importantly the session cleared up my head.
Volume Block, Week 2, Day 2
Sunday 3/18/12
2 ct Pause Bench press
3x245 @7.5
3x265 @8
3x245 @7.5
3x245 @7.5
3x245 @8
Benching was decent, pausing definitely gets me to my fatigue percent faster.
4" Block pull
3x315 @7
3x335 @7.5
3x365 @8 —> gahd felt so bad
3x335 @7.5
All things considered, pulling was fine. It’s just that my back was oddly tight, my left erector more so than my right.
about 100lbs on my bench? die.
[quote]jake_j_m wrote:
about 100lbs on my bench? die.[/quote]
lol
Do you count the SSB as 64 or 45lbs?
The extra weight confuses me… Lol.
[quote]TheTexican wrote:
Do you count the SSB as 64 or 45lbs?
The extra weight confuses me… Lol. [/quote]
45 lbs. I tend to get really bad at math when lifting.
Ok, cool. As long as that’s what the cool kids are doing.
[quote]TheTexican wrote:
Ok, cool. As long as that’s what the cool kids are doing. [/quote]
I may or may not have my schedule filled up with more commitments, so I may or may not have to change my training a bit.
[quote]AquaCruzer wrote:
I may or may not have my schedule filled up with more commitments, so I may or may not have to change my training a bit.[/quote]
Sounds legit
[quote]spar4tee wrote:
[quote]AquaCruzer wrote:
I may or may not have my schedule filled up with more commitments, so I may or may not have to change my training a bit.[/quote]
Sounds legit[/quote]
Super legit. But I’m pretty stoked for this possible commitment.
[quote]AquaCruzer wrote:
[quote]spar4tee wrote:
[quote]AquaCruzer wrote:
I may or may not have my schedule filled up with more commitments, so I may or may not have to change my training a bit.[/quote]
Sounds legit[/quote]
Super legit. But I’m pretty stoked for this possible commitment.
[/quote]
god daym aqua knocked up another broad
Volume, Week 1, Day 1
Thursday 2/22/12
Didn’t stick to today’s prescribed protocol. After a long-ish week I felt like handling something a bit heavier. I know, shame on me.
2" Deficit pull
3x345 @7.5
2x375 @7.5
2x405 @8
1x425 @9
Went better than expected. The 2" deficit is a pretty good deficit for me since it puts me in a bad enough position, but not so much that I look like Quasimodo while pulling. The 400+ mental barrier is feeling a lot smaller.
Push press
3x175 @7.5
3x195 @7.5
2x205 @8
2x225 @8.5 —> ez
1x235 @9
Slowly put surely chipping away at the 200+ mental barrier.
Pendaly rows
a bunch x 135
You completely dominated the 225, well done. And nice “zombie walk” on the last set to rack the weight lol.
[quote]Dlouda wrote:
You completely dominated the 225, well done. And nice “zombie walk” on the last set to rack the weight lol.[/quote]
+1. The deadlifts looked smooth but you made a 225 push press look cake, very nice.
Haha, thanks for the comments guys.
Volume, Week 1, Day 2
Friday 3/23/12
Oly squat
3x275 @7.5
3x295 @7.5
3x315 @8 (barely an 8)
3x335 @8.5 —> meh over shot by a bit
3x305 @7.5
3x305 @7.5
3x305 @8
Regarding the overshot top set, I’ve realized and need to remember to hit a hard 7 or easy 8. With that in mind, I should stopped at 315. Moving up to 320 or 325 may have been ok. The important thing is that I remember today’s lesson.
Bench press
3x225 @7
3x245 @7.5
3x255 @8
Benching felt awful.
Volume, Week 1, Day 3
Sunday 3/25/12
Military press
3x155 @7
3x175 @7.5
3x185 @8 —> an ez 8
3x170 @7
3x170 @7
3x170 @7.5
3x170 @7.5
3x170 @8
Luv me sum military pressing.
Sumo(rai) deadlift
3x295 @7 —> shoes off so as to effectively spread the floor
3x315 @7.5
3x335 @8 —> an ez 8
Sumo pulls actually felt good. Had trouble spreading the floor with my shoes on, so decided to take them off. Pretty glad I decided to try out sumo. I’m looking forward to working on them more.
Volume, Week 1, Day 4
Monday 3/26/12
CGBP
3x225 @7
3x245 @7.5
3x265 @8.5 —> closer to an 8
3x245 @7
3x245 @8 —> bizarro
3x245 @8
Despite hitting my fatigue percent quicker than anticipated, pressing felt pretty good. Still haven’t learned my lesson of going on the lighter side.
SSB Squat
3x225 @7
3x245 @7
3x265 @7.5
3x285 @8
3x270 @8
Inverted row - 50 total reps
Push ups - 50 total reps