Still planning on training Thurs and Fri, as scheduled; lower volume I’m thinking.
hey, look who’s here!
Thursday.
DL: 6 sets up to- 6x6@ 245
RDL (pins at knee): 4x3@275.
Power shrug/High pull: 6x6@105
Leg raise: 3x10
Seated Rows: 8’s @ 50,60,70,80. Drop set finish @ 40 reps.
Not bad; still a bit sick and tired.
Friday 4/8
SQ: 6 sets up to 4x4@255.
close stance: 3x6@185
Leg press: 10@ 570,660,660,570,570
Mid-Inc. DB press: 15@ 30,40,40
BE: 6 sets up to 3x3@225/ 3x5@185. All explosive reps
Misc. face/pullaparts.
Same as above; decent for this week. SQ 4x4= 85%/ BE 3x3= 88%
Doing some JTS programming, all the way into my meet in July. Gonna be as strict as possible, working it into the training days I have (Tues, Th, Fri)
Sitting at 185lbs, post-sickness.
Onward and Upward.
Sunday, extra day, press and curl day.
Seated rows: 5x10
5 rounds of:
DB ohp–10 @ 50’s
DB curls–10@25’s
Band pullaparts–20
3 rounds of:
DB high incline: 10@ 50
Lateral raise: 10@25
Band pulls : 20
Lateral raise: 2x10@25’s
Conditioning/Agility work: Jogged home in rain; avoiding drops.
Avoiding drops…lol
Friday at Iron Warrior?
Tuesday: 4/12
10 min bike
Seated Ham curl: 6x10@120
Back raise: 3x10
SQ: 5 sets up to 6x6@225 (75%)
Paused/hole: 4x4@185.
DB press: 10@50,50,60,60
Close grip BE: 5 sets up to 5x5@205 (80%)
Inclines: 5@135,155,175/ 3x5@185
Misc. face pulls/pullaparts= 100+
So… I’m lifting with Miss K. Friday morning. Program calls for DL’s at 85%—5x4@295…and then SQ and BE, just to have a look at them. It’s gonna be good!
Lifting Thurs as always; might wanna keep it a bit light, save some for Friday?
Probably not; I got plenty.
Did some stuff Thursday, but who cares; Friday at Iron Warrior looked like this.
DL: 6 sets up to; 4@ 235, 265, 4x4@295 (85%), 2x5@225.
SQ: 2x6@135 and 185.
BE: 5 sets up to; 3x3@ 235 (92%), 2x5@195
Pushed that dam Prowler thing, because Karen made me
Seated Hammer Row: 8’s @ 135, 135, 185, 3x6@225.
Leg Press: 5x10@570
Close Stance SQ: 3x10@ 135
DL: 8X1 @ 265
Lots of good work. Drank, then ate a ton a calories before, during and after training. Just had morning snack of protein bar, trail mix, superfood powder, shot of Spike= about 700 cals.
Feeling good, feeling groovy.
Next DL day (Thurs) is programmed for this:
DL: 15x1@ 225 (60%) 30 sec. rest
pause below knee: 8x1 same as above.
pause above knee: same as above.
Right, good then.
Sunday, pump day, fun day.
V-Bar pulldowns: 8’s @ 100,120,120,130,130,130,120,100; 60sec rest/ very strict.
DB seated ohp: 12’s @ 25,25,45,45/ 3x8@ 55.
High Inc. : 2x12@55
Flat fly : 12@55/ 3x12@ 45.
Standing ohp : 3x10@25’s
Pumped lats after all those pull downs?
Yup, pretty pumped indeed. Just trying to fill out my shirts, like the rest of you big guys!
Tuesday: WPRC Lifting Club.
DB fly/press: 3x20@ 40’s
Wide BE: 5 sets up to 6x6@ 195
Spoto press: 4x6@185.
Seated V-bar cable row: 8’s @ 100,115,130,145,130,130.
SQ: 5 sets up to 4x4@ 255.
Pause above parallel: 4x4@ 205
Seated ham curl: 5x10@ 120
Did the above as planned; blew right though it. Full reps= Sumo; all the paused= Con. Put the last rep down, and had a wave of sweat hit me; just pumped and jacked and all that stuff. Washed up a bit, and then did the following:
V-bar pulldowns: 2x8@105&120/ 4x8@135/ 20@105. Flex/pause at bottom.
Seated Ham curls: 8@120,120,135/ 4x8@150. Same as above.
Hammer seated OHP: 2x20@50/ 8@65,80/ 4x8@ 95. New machine in, just that morning. Heavy duty.
Standing calf: 5x10@ 225; slowly up and squeeze–slowly down and stretch. Wicked awesome pump/pain with these.
Hip ext: 4x10
Misc. band work=200+ easy.
Friday: Squats with Bro’s. Just one Bro actually:)
Planned on BE first so: Rear delt fly: 4x10@ 65.
Bro showed; moved to SQ.
SQ: 3x6@135/ 6@185/ 4@ 225, 245. Plan went to crap here. Did 1@ 265, then 4x1@ 275. Just worked/tired from the week; singles not very good.
Smith OHP (more?): 2x20@ 95/ 8@ 135,155/ 6x3@ 185. Explosive on these.
Smith close stance SQ: 2x10@135/ 3x10@185. Just all I could do to finish.
Close grip BE: 3x6@135/ 6@155/ 4@185, 205/ 4@215 ( grinding)/ 3x4@205.
Did some chest/shoulder right side only work.
Misc. band work= 100+
Just a bit off program this week. Next week is 65-70% across the board; medium volume overall.
Meet Day= 14 weeks from tomorrow. Want to set meet goals by 12 weeks out, meaning the obsessing has officially begun.
DL and BE doing so-so to alright; SQ is stagnant as ever.
Onward and Upward.
The fact that the obsessing has officially begun is a good sign! Welcome to the club!