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Sunday, 9/30: ME lower.
DL off 6" blocks.
Did around 8 sets, sumo/conv…with a band, and warming up.
2x1@ 275
3x1@ 315
1@365
1@ 405- 1st vid.
1@ 435- 2nd vid.
1@ 455 (missed)
3x1@ 385
Box SQ:
3@ 225
5x1@275
Abs: 3x15
Lying hams: 3x15
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Monday; DE Upper.
Abs: 3x15
Inc. BE: Wide, med., close grip:
4x3@ 135 of each.
DB power fly: 6x8, hard.
Flat DB/ hammer grip: strong lockouts.
4’s @ 60, 70, 80, 90, 90
Wide seat cable row: 3x15
Pull aparts: 5x20, hard
Seat DB’s: 2x30@ 30’s
Cable crunch: 5x5, very hard.
Thurs., 10/4; DE Lower.
Abs & face pulls: 3x15 each.
DL: 8 sets @ 225; Con./ Sumo.
Con. stance, with green band:
3x1@ 335. Slow
9x1@ 315; better/quicker.
Box SQ, parallel:
2x3@ 185 & 225
4x3@ 275
Very quick.
Face pulls: 3x15
Straight calf: 3x15
Lying hams: 3x15
Abs: 3x15
Friday, ME Upper.
BE/ pin press: 6 sets up to;
2x1@ 225, 245
1@ 275, 295, 305
3x1@ 275
Pins set at middle of ROM.
Close grip; AMRAP @ 135:
set of 25, then 20.
DB Inc: 15’s @ 30, 40, 50, 50.
Hammer machine pulldowns:
8@135, 185
4x6@ 225
AMRAP @ 135= 25 reps.
Rolling Tris: 3x15
Abs: 4x15
Great work mate, looking beastly in the vids!
Thanks Luc, I’m working on it.
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Sat.; a little pumping.
Standing Abs: 3x15
Rope pulldowns: 3x15
Straight calf: 3x15
Hack SQ: 1 set of 60, no weight.
Leg ext.: 1x20/ 8x8
Seat calf: 5x5
Seat chest press: 5x10
DB fly: 2x20
Standing Abs: 2x20
Rolled through all this, moving pretty quick.
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Sunday, 10/7: ME lower.
Short session; just heavy(ish) work.
Abs: 8x10, various.
Front SQ/ to low box:
8x3 working up to-
1@ 225, 225, 255, 285
4x1@ 255.
DL/ 6" blocks:
8x3 Con. and Mod Sumo, working up to–
1@ 315, 365, 385, 415.
Played with bands at lower weights; showing my lifting pal.
Thursday, 10/11.
Max/Upper
Warm ups:
Abs; 3x15
face pulls: 3x15
Tried some hanging (from pull up bar) leg raises: 3, 3, 3.
Floor press: Up to 1@ 225,225, 235, 245, 265
3x1@ 245
Close grip: 3x3@ 225
Seat DB cleans: 4x10
Seat machine rows: 6x6
Rolling Tri’s: 4x15
Cable rear fly: 4x15
Abs: 5x10
Friday, Max/Lower.
Warms:
Standing Abs, pull down pumps, back raise: 3x15 Each.
DL/ green mini band:
Up to 1@ 275, 275, 315, 365
4x1@ 355
High box SQ: 3 @ 275, 315.
3x1@ 365
Close stance/low box: 3x3@ 315
Lots of band work, more Abs.
Short but good.
Sat., 10/13.
Upper volume/pumping stuff.
Warm ups=2x30 of:
push downs
pull downs
rear delt fly
abs
calf
back ext.
Push press/jerks: 6 sets of each.
Push Jerks:
1@ 135, 135, 155
3x1@ 185 PR.
Rolling Tris/ decline: 3x10/ 30@ 20’s
DB Inc.: 3x15
Abs: 5x10
Rear delt machine: 3x10
Sunday Night: DE/Lower.
Warms:
Abs: 5x10
face pulls: 5x10
Mod-Sumo w/green mini:
Several sets up to;
3x4@ 245; cluster sets w/10 sec. re-set. Got quicker and quicker; heavy singles next time.
RDL: 4x6@ 275; smooth, hard squeeze.
Super set:
Band pullthroughs: 5x20
Hanging (pull up bar) leg raise: 5x5
band pull aparts: 1 set of 150, continuous.
No lifting for 3 days.
Thurs/10/18
ME/Lower
Warm up:
Abs/ face pulls/ band stuff: 4x15 each.
Box SQ/parallel: Several sets, up to;
1@ 275, 275, 315
1@ 345= max for today
+4" above para.:
1@ 225, 315, 365, 405
1@ 435
3x1@ 395
Block pulls/ 4" below knee:
1@ 225, 225, 275, 315, 365
1@ 405, 455.
3x1@ 405
Seat Iso-row: 4x15
Glute Ext.: 4x15
Abs: 3x15
Damn, has your work volume ticked up?
Yeah, Thursday was a bit much…
Ran me into the ground, ended up getting sick by Sat. morning…probably not lifting until this coming Thursday. Coincidence or not, I didn’t eat enough to help recovery, that’s for sure.
Sunday, 10/28.
***No lifting for 10 days; got the flu. Good.
***Probably an infection in lungs; take these pills; great.
***Maybe shop-vac your lungs if that doesn’t work; super.
***Pulled/ “small tear” left, below ribs/ deep in muscle from coughing ect.; seriously?
***Can’t sit, stand, lay down, move or breath without some pain; come on man.
***Lost around 15 lbs., not lifting, eating much…dehydrating and stuff.
Great update;
F**K you October.
Wow! Hope you get to feeling better soon!
I’m wondering if I caught something too. Take care of yourself and get better.