Wb Joe- glad to hear your wife is better.
Friday: Rep work, BSing around back work
Bench
10x135
8x155
8x175
8x195
8x215
7x235
8x215
8x195
8x175
8x155
Face Pulls
Ramp up to 12xstack
Pendlay Rows
8x135
8x185
8x205
5x225
Good to see you posting, Joe.
Bench
10x135
5x155
5x175
5x195
5x215
5x235
3x255
1x280
SS w/chins
8,9,8,8,8
Seated DB Shoulder presses
8x45
8x55
8x65
SSw/Kroc Rows
10x80
10x90
10x100
Changing some things around and just getting my bearings on what numbers/reps I need to be working at. Everything felt good and strong today.
[quote]JoeGood wrote:
Everything felt good and strong today.[/quote]
Love those days !
Deads: Total weight 18,775
5x135
5x185
5x225
5x275
5x315
5x345
3x375
3x405
7x345
8x315
Speed Pulls
5x2x275
Warmed up to fast and it showed on the 405 set. Got to stay focused better.
Those deads can really take it out of you. I just had about the same experience.
Wednesday: Bonus lift day because I had to take something to Ron so we meet at the gym.
Bench
8x135
8x165
8x185
8x205
8x225
8x205
8x185
BB Curls
8x60
8x70
8x80
8x90
8x100
9x90
10x80
10x70
DB Bench
8x80
8x90
6x100
Hammer Curls
4x8x45
Total weight lifted 20,480.
Thursday: Rep Squats
10x135
5x165
5x185
5x205
5x225
5x250
3x275
4x305
1x335
3x275
5x250
8x225
8x205
8x185
Your numbers look really solid, Joe. You still competing with SPF? Do you get to see our friend Ms. Vikki?
Thanks, I am still lifting in the SPF though I haven’t seen Vikki in forever. I’m going to do a meet in Mobile in late May/early June if it ever gets scheduled. I think she’s probably getting ready for SPF/GPC Worlds.
Bench
10x135
5x155
5x175
5x195
5x215
5x235
3x255
1x275
SS w/Chins
9,9,9,9,9
Seated DB Press
8x55
8x65
6x79
SS w/ Kroc Rows
3x11x100
Deads
5x135
5x185
5x225
5x275
5x315
5x340
10x370
1x405
0x435* exhausted
7x350
8x315
Not too bad a day all things considered.
Joe - looking very stout! That’s a shit ton of reps on DL no wonder you wrote exhausted!
Thursday: Rep Squats
10x135
5x155
5x175
5x195
5x215
5x235
5x255
6x285
1x315
1x335
2x275
3x250
9x225
10x185
Zerchers
5x135
5x185
3x225
2x275
Friday: Rep bench and Bro stuff
Bench
10x135
8x155
8x175
8x195
8x215
8x235
8x215
8x195
8x175
Alternated with:
Front Raises
3x8x15
Side Raises
3x8x10
Curls
8x70
8x80
8x90
8x100
9x90
9x80
9x70
HS Front Row
8x45/side
8x70/side
8x90/side
8x115/side
8x90/side
alternated with
Hammer curls
4x8x45
Sat: Squat singles
5x135
5x135
5x155
5x175
5x195
3x215
3x235
3x255
1x285
1x315
1x355
1x385
Deads
5x135
5x185
3x225
1x275
1x315
1x365
1x405
1x435
1x405
1x365
1x315
Good Mornings
5x135
3x185
3x225
3x275
3x315
Chest supported T-bar Rows Horizontal grip
8x45
8x70
8x90
8x115
8x134
8x160
Chest supported T-bar Rows low grip
8x45
8x70
8x90
8x115
8x135
8x160
Normally I don’t do deads on Sat but with the weather being so uncertain I thought I’d do a little pulling just incase.
Monday: Bench
10x135
5x155
5x175
5x200
5x225
3x250
2x270
Alternated with:
Chins
9,9,9,8,8
Seated Shoulder DB Press
8x50
8x60
5x70
Kroc Rows
3x12x100
Tuesday: Deads
Everything sort of went wrong today as far as food, sleep and the gym. Still I got it done though not nearly as well as I should have done.
5x135
5x185
5x225
5x275
5x315
3x355
4x395
5x355
8x315
Conventional deads
5x225
3x275
1x315
1x365
I am familiar with screwing up food and sleep. Great job working through it.
Thanks Jack, sometimes we’ve just got to grind it out.
Thursday: Rep Squats
10x135
5x155
5x175
5x195
5x225
3x250
3x275
4x300
1x325
1x345
3x275
5x255
10x225
10x215
Rep bench
10x135
8x155
8x175
8x195
8x215
6x235
Alt. with
BB Curls
8x70
8x80
8x90
8x100
9x90
10x80
10x70
Front Laterals
3x8x15
Side laterals
3x8x10
Incline Bench* learning the lift
8x95
8x135
8x155
HS Front Lat Pulldowns
8x45/side
8x70/side
8x90/side
8x115/side
Alt. with
Hammer Curls
8x45
8x50
8x55
Volume was pretty tiring.