Press: 105 x 5, 115 x 5, 135 x 10
Press: 105 x (12, 3, 2) = 17
Deadlift: 225 x 5, 255 x 5, 295 x 10
Deadlift: 225 x 20
Kroc Row: 90 x 25
BB Curl: 75 x (14, 4, 3) = 21
Sit-ups: 100
Russian Twists: 100
Bench: 175 x 3, 195 x 3, 225 x 5
Bench: 175 x (15, 3, 2) = 20
Squat: 215 x 3, 245 x 3, 275 x 10
Squat: 215 x 20
BB Triceps Extension: 65 x (10, 10, 10) = 30
Chin-ups: BW x (16, 3 ,2) = 21
Swiss Ball Crunches: 150
Press: 105 x 3, 125 x 3, 135 x 10
Press: 105 x (16, 5, 3) = 24
Kroc Rows: 100 x 20
BB Curl: 85 x (12, 3, 2) = 17
No deadlifts today. Started warming up and hamstrings were too tight. This high rep squatting is taking a toll, but make good progress. Will try to hit deadlifts this weekend.
Deadlift: 245 x 3, 275 x 3, 315 x 10
Deadlift: 245 x 20
Leg Raises: BW x 15 x 4
Squat: 225 x 5, 255 x 3, 295 x 9
Squat: 225 x 20
Bench: 185 x 5, 205 x 3, 235 x 3
Bench: 185 x (10, 2, 1) = 13
Chin-ups: BW x (13, 3 ,2) = 22
BB Triceps Extension: 75 x (13, 5, 4) = 22
Sit-ups: 200
Fail to hit 10 on top set for first time with Squat during the Rest Pause Challenge, but I will take 9. Struggled on Bench for second straight week, going to either reset TM or repeat these numbers next cycle.
Press: 115 x 5, 135 x 3, 145 x 5
Press: 115 x (14, 3, 2) = 21
Deadlift: 255 x 5, 295 x 3, 325 x 10
Deadlift: 255 x 20
Kroc Row: 100 x 20
BB Curl: 85 x (12, 3, 2) = 17
Pulldown Abs: 60 x 20 x 4
Cycle 8: 5/3/1 Body Building
BW = 205
Press TM = 165
Deadlift TM = 355
Bench TM = 245
Squat TM = 315
Press: 105 x 5, 125 x 5, 135 x 8
DB Press: 45s x 12 x 4
Lateral/Rear Raise: 10s x 12 x 4
BB Curl: 65 x 12 x 4
Preacher Curl: 55 x 10 x 4
Deadlift: 225 x 5, 265 x 5, 305 x 12
Bent Over Row: 135 x 12 x 4
Pull-up: BW x 10 x 4
Goodmorning: 95 x 10 x 4
Hanging Leg Raise: BW x 12 x 4
Bench: 155 x 5, 185 x 5, 205 x 10
Weighted Dips: (BW 25) x 10 x 4
DB Flys: 25s x 12 x 4
Triceps Pushdowns: 37.5 x 20 x 5
Push-ups: BW x 30, 20, 20, 16
Squat: 205 x 5, 235 x 5, 265 x 12
Leg Press: 270 x 15 x 5
Leg Curl: 50 x 15 x 5
Leg Extension: 50 x 12 x 4
Ab Roll-out: BW x 12 x 4
Press: 115 x 3, 135 x 3, 145 x 7
DB Press: 50s x 12 x 4
Lateral/Rear Raise: 15s x 12 x 4
BB Curl: 65 x 12 x 4
Preacher Curl: 55 x 10 x 4
Deadlift: 245 x 3, 285 x 3, 315 x 8
Bent Over Row: 135 x 12 x 4
Pull-up: BW x 10 x 4
Goodmorning: 115 x 10 x 4
Hanging Leg Raise: BW x 12 x 4
Bench: 175 x 3, 195 x 3, 225 x 8
Weighted Dips: (BW 35) x 10 x 4
DB Flys: 35s x 12 x 4
Triceps Pushdowns: 50 x 20 x 5
Push-ups: BW x 40, 30, 25, 20
[quote]JMac31 wrote:
Bench: 175 x 3, 195 x 3, 225 x 8
Weighted Dips: (BW 35) x 10 x 4
DB Flys: 35s x 12 x 4
Triceps Pushdowns: 50 x 20 x 5
Push-ups: BW x 40, 30, 25, 20[/quote]
225x8 on bench! Youāve officially caught up to me on bench, thatās what I did earlier this month. Only a matter of time until you pass me!
I just noticed that you only go up in increments of 10#. Do you not have 2.5# plates available, or do you just not bother with them? Oly plates are only a little over a dollar per pound even at the crappy big box stores, so investing in a couple 2.5ās is pretty cheap, and the small increments make a big difference especially in overhead press where every pound gained is hard-fought.
Excellent work as always! Keep it up.
[quote]OTHSteve wrote:
225x8 on bench! Youāve officially caught up to me on bench, thatās what I did earlier this month. Only a matter of time until you pass me!
I just noticed that you only go up in increments of 10#. Do you not have 2.5# plates available, or do you just not bother with them? Oly plates are only a little over a dollar per pound even at the crappy big box stores, so investing in a couple 2.5ās is pretty cheap, and the small increments make a big difference especially in overhead press where every pound gained is hard-fought.
Excellent work as always! Keep it up.
[/quote]
Thanks man!
I do have access to 2.5ās I just usually donāt use them. My training max has been dialed in pretty well and coming back from a long layoff I have been basically making newbie gains. So, it has not been a problem rounding away from 2.5ās. But I am getting to the point on pressing exercises where I should probably start using them.
And I think it is just kind of an OCD type thing. I just feel like weights you lift should end in the digit ā5ā lol.
Squat: 225 x 3, 255 x 3, 285 x 8
Leg Press: 320 x 15 x 5
Leg Curl: 65 x 15 x 5
Leg Extension: 70 x 12 x 4
Ab Roll-out: BW x 12 x 4
Press: 125 x 5, 140 x 3, 155 x 5
Pull-up: BW x 10 x 4
DB Press: 60s x 12 x 4
Bent Over Row: 155 x 12 x 4
BB Curl: 75 x 12 x 4
Lateral/Rear Raise: 20s x 12 x 4
Preacher Curl: 55 x 10 x 4
Hanging Leg Raise: BW x 12 x 4