OHP Deload Day
110x5
120x5
135x5
Shrugs
295x5,5,5
Core Work
-ab roller
-turkish get ups
Done. I’m re-arranging my setup for my next cycle so I’ll be starting with OHP day on sunday…kept it lighter for that reason tonight.
Day one of cycle #2. I re-arranged my set up so it goes like this now:
Day One: Front Squat
Day Two: Bench Press
Day Three: Deadlift
Day Four: Overhead Press
Front Squat x 5
135x5
185x5
215x5
225x5
245x5
Stiff Leg Dead Lift x 5
135x5
155x5,5,5
Pistol Squats 4x8
BWx4 (per leg)
4kg KB x4
8kg KB x4 (still pretty light, but I wanted to get my stability down)
Glute Ham Raise
6,7,5
–>I went down just past the 1/2 way point and focused on NOT arching my back…which made it a lot harder.
Jumped Rope
100,75,75,100,40ish (number of skips)
I had to use my belt on the 225 & 245 front squats which was a bit premature…but it felt a lot better and my back thanks me. Can’t wait to bench next!!
Week 1, Day 2 (5 rep Bench day)
Bench:
135x8
185x5
235x5
255x5
270x3 (Not very happy about this set, all three were stable; but slow. I may do a bit of speed work on my OHP day for a few weeks to see how that helps. maybe some band work.)
Floor Press:
135x5
185x5
225x5
245x5,5 (These sets were also very slow. I will only be doing these on my 5 rep day b/c I don’t want to beat up my elbows too much. I will do rack presses at varying heights the next 2 wks)
1 Arm DB Bench:
75x8,8,8,8
Rolling DB Press
40x10,10,10
Instead of elliptical I hit the tires with an 8lb sledge for 4 sets of 20 hits. Much more gratifying than fucking cardio. lol.
The gym scale said 208lbs, which is about 4lbs lighter then my scale said 3wks ago (yes i know it’s a diff. scale…but still) so I’m gonna have carbs post workout for a few more weeks. I’m going on vacation nice and plump.
After my sub-par bench day my front delts and neck are KILLING me.
wtf?
i can understand my delts b/c i probably use lots of delts’tris when benching…but man my neck is STIFF today.
Week 1, Cycle 2, Day 3: Dead Lift Day 
135x5
225x5
275x5
-Working Sets-
305x5
325x5
345x5
—> I’m not going to be “going for broke” with my last set of deads but I cuold have got 2-3 more there.
DB Row
120lbs 5x5
Note: right side is weak and/or worse grip than left side
BW Pull Up (Super Setted w/) Thick Bar cable Curl
8x6x4x4 70lbs: 4,4,4,4
Pull Thru
130x10,10,10
Skipped my cardio b/c I was up all afternoon chasing our new puppy and he was left at home (howling_) the whole time.
Hitting the gym saturday instead of sunday so I can watch the Patriots game! GO PATS!
I went to the gym at 7:45am today, holy hell that was not fun.
Reasons why:
#1: It’s 7:45am.
#2: That’s when all the old PT have their clients doing silly shit that just gets in the way.
#3: Not enough food in my belly.
#4: See #1
Beyond that, I was able to get my Overhead Day done:
OHP:
95x5
115x5
125x5
135x5
145x5
→ This cycle I dropped my numbers b/c last time around it did HORRIBLE. Hopefully this will help both my OHP and my bench.
Shrugs:
375lbs 5x5 (extended hold and release at top on last rep, felt nice!)
Uni-Lateral Side Raises:
30lbsx8,8,8,6
Core Work: → Tall Kneeling Cable Chop 70lbsx8,8
super settted with
Grip Work → Thick Grip Wrist Curl: 70lbs x12,12
No morning cardio, fuck that. I’ll chew my food more.
Front Squat:
135x5
185x5
215x5
-working sets
225x3
245x3
255x3*
*= felt great; had more in the tank after last rep but won’t push it this cycle.
belt on all working sets.
Stiff Leg DL
175x5
195x5
205x5,5,5
Pistol Squats
15lb KB x4 per leg
28lb KB x4,4,5 per leg
GHR @ 1/2 distance on lat pulldown machine
6,6,3 (plus 3 negatives)
I think that I will be doing a USPF meet in NH this February which will give me just about 15wks to train after my vacation. If another meet in Feb comes up that isn’t USPF I’ll look into that only because I haven’t lifted in USPF and don’t know what to expect. I’d like to find an AAU meet, so we’ll see how things change but, February is the month I’d like to compete.
I also think that for that training cycle I will switch to WS4SB so I can cycle off pulling every week and get some bench speed work done.
Cycle 2, Week 2, Day 2: Bench x3 Day
Bench:
135x5
185x5
215x2
235x3
255x3
270x3
My third attempt on the last two weights were TONS faster than the 2nd. Weird.
Rack Bench
225x5
275x5
315x5,5
1-Arm DB Bench
75lbs x8,8,6,7 (short rests)
Rolling DB Extensions
40x10,10,8
Fuck cardio, I’m moving to NY in a few days…I just wanna go home and eat …
bro your incredibly small give up
[quote]DeymeL wrote:
bro your incredibly small give up[/quote]
haha ok
Cycle 2, Week 2, Day 3: Deadlifts
Deads:
135x6
225x5
275x5
325x3
345x3
365x8
DB Row:
120x5,5,5,5,10. Did them like Kroc…explosively.
DB Curls (Brazilian Curling Team Try Outs lol)
45x6
60x5
70x3
50x8
40x lots and lots
Last training session in MA for quite a while.
cycle 2, week 2, day 4:
OHP:
135x3,3
145x3
155x3
165x3
shrugs:
315x5
365x5
385x5
405x5
425x5
side raise:
30x8,8,8,6
last night i was up unpacking until 2:30am, got 4hrs sleep and ate two shitty meals before this session. i cut it short but still hit my numbers.
tomorrow i’ll be hitting the gym for my “1RM” front squats with more sleep and food. it’ll be sweet.
Week 3: Squat Day
Front Squat:
135x5
185x5
215x5
245x3
255x5
270x2,2 (the first one I fucked up unracking so I repeated it)
Stiff Leg Deads:
185x5
205x5
215x5
225x5,5
Safety Squat Bar (SSB) to box (box height just below parallel)
145x8
165x8
185x8
GHR (75% distance)
6-5-3
Back to training in NY and it’s great. Tons of toys!
Week 3: Bench Day
135x5
185x5
235x5
270x3
300x1
225x5
-Got some pointers on staying tight(er) because my left leg pushed my ass up on that 300lb rep.
Rack Press (different rack, different distance = harder)
135x5
225x5
275x5,5
295x0, whoops. Landed too far forward and didn’t feel so hot on my shoulders.
1-Arm Bench:
75x8
80x8
85x8,6
Rolling DB Extensions
40x10,10,10
One quick note. I will be doing my deadlift max day tomorrow, and that will conclude my 5-3-1 cycle. I can’t hit the OHP max day b/c I will be away at a funeral and will have a few weeks that I will be able to run two-a-days before my week off vacation in DR.
When I come back I will be starting a WS4SB template and will be sticking with that until the end of Feb. for my meet.
Nice job on the bench B rock. Any possibility of gettin some videos up?
[quote]BlackLabel wrote:
Nice job on the bench B rock. Any possibility of gettin some videos up?[/quote]
When I switch it up to WS4SB I’ll use our new camera more. Thankfully I didn’t have it the other night…that 300 was a bit ugly. lol.
Deadlift Day
135x5
185x5
225x5
305x5
345x3
385x5 (this was my 95% of 1RM) My back felt just great…could of hit 3+ more but stopped with some “in the tank”
DB Rows (These DB’s at the new gym have a thicker grip so I dropped the weight)
110x8,10,12,9
Towel Chin Ups (super setted with) Thick Bar Curls
BWx5-4-4-3 70x8, 90x4, 70x8,8
-Super Tough!! -Big Difference btwn 70 & 90
Pull Thrus
140x10,10,10
Felt really good this morning (10am workout time) doing all this with just 1 big meal in me.
-Last Post with training results. I might/might not keep a log for my WS4SB training in a few weeks.
These two cycles really helped me get used to moving up SLOWLY and PROPERLY with weights and keeping my ego in check. I think that will really help me in the future.
Will be a shame if you dont keep a long will be intresting to see how you gear WS4SB towards a meet. Keep up the good work!