Cycle 4 week 1 day 4
Incline
Bar x a lot
95x8
135x5
150x5
175x5
195x13…PR… add wraps
Slingshot bench
135x5
225x5
3x3 with 275
Seated DB overhead
45x6
60x6
60x10,8
Pushdown
4x15-20
-SS-
Laterals
4x12
Skullcrusher with fat gripz
Bar x 15
4x8 with 65
You kill me in reps man…
[quote]Ass Banana wrote:
You kill me in reps man… [/quote]
I’m hitting a wall man lol
Cycle 4 week 2 day 1
Bench
Bar x a lot
95x8
135x5
185x3 paused
210x3 paused
240x9…no PR
265x3…phuckkkk
Reverse band…complete deload at top…doubled red fts bands
225x5
250x5
275x5
DB bench
70’s x 12,12,10
Need to get my shit together. Rest of week will be a deload
Pull-ups…various grips
EMOM for 10 minutes
55 total reps
Trx row
5 reps every 30 secs for 5 min
55 reps
Straight arm pulldown
2x10
Underhand bb row
2x10
Face pull
2x20
DB curl
2x10
Gonna read over base building within the next 1-2 days
[quote]chobbs wrote:
Gonna read over base building within the next 1-2 days [/quote]
Are you planning on going back to it?
[quote]LoRez wrote:
[quote]chobbs wrote:
Gonna read over base building within the next 1-2 days [/quote]
Are you planning on going back to it?[/quote]
Potentially
Maybe
Possiblely
There’s a chance
Close grip…2 min
Bar x a lot
95x8
135x5
165x3
185x8
205x8
205x8
225x8…no caffeine PR?
DB bench…2 min
80’s x 10,10,8
Face pull…60 sec
5x20
Laterals…60 sec
4x12
Pushdown…60 sec
4x25
That’s some nice close grip benchin dawg
[quote]csulli wrote:
That’s some nice close grip benchin dawg[/quote]
Thanks…My shoulders and elbows feel so much better when it’s close grip.
Cat squat…belted
5x4 with 225 in 9:45
Only did 3 on my first set cause my boxers ripped lmao. Could definitely tell I haven’t been squatting, couldn’t find my groove and core instability.
Front squat
3x5 with 135
Sldl off a plate
3x8 with 135
A lot of core
Bench
Bar x a lot
95x8
135x5
165x3
195x3
225x1…start timing 3 min rest here
5x8 with 200…a lot of room to grow here with bar speed, paused reps, and decreasing rest.
Incline…350 method, try to get 50 reps with a static weight in 3 sets with 2 min rest
135x23,13,10
Dips…60 sec
5x10 with bw
Laterals…60 sec
3x12
Single arm pushdown…60 sec
3x10
Ate this stupid good burger last night that was impeccably cooked, with cheddar cheese, BBQ sauce and onion rings on it
Cat squats
5x5 @ 190 in 9:15
Deads
3x3 @ 275
Front skwat
3x5
Sit ups on glute ham
3x10
Planks
3 sets
Some box jumps because I need to be able to slap the backboard when I go up for a layup
Pull-ups…various grips
EMOM for 10 min
55 total
BB row…2 min
95x8
135x8,8,8
Meadows row…90 sec
4x10
Straight arm pulldown…60 sec
4x10
Banging tanks and wearing skanks.
[quote]xjusticex2013x wrote:
Banging tanks and wearing skanks.[/quote]
Take your 10RM on hip thurst…that’s the fattest chick you can bang
[quote]chobbs wrote:
[quote]xjusticex2013x wrote:
Banging tanks and wearing skanks.[/quote]
Take your 10RM on hip thurst…that’s the fattest chick you can bang[/quote]
Funny you should mention that; I plan on doing hip thrusts Saturday.
[quote]spar4tee wrote:
[quote]Loftearmen wrote:
[quote]chobbs wrote:
[quote]Loftearmen wrote:
[quote]chobbs wrote:
[quote]MaazerSmiit wrote:
Nice benching recently, I second the idea to step off the gas for a bit, mainly so I can catch up :)[/quote]
Step off the gas on pressing…looks like that leaves me no choice but to start legs again :([/quote]
If you’re on a roll with your pressing then I’d just keep riding that wave until you feel like you need a deload and a maintenance phase. No one ever got stronger by quitting while there was still progress to be made![/quote]
Elbows and shoulders are taking a beating lol I’ll figure something out though. How far away is your meet?[/quote]
December 6th. I can’t squat right now though due to some hip flexor issues so looks like I’ll be doing bench press only and deadlift only.[/quote]
You don’t mean push pull? lol[/quote]
Nope, there is a deadlift only division and a bench only division but no push/pull in the apf
[quote]chobbs wrote:
Take your 10RM on hip thurst…that’s the fattest chick you can bang[/quote]
Thanks for solving that equation. It changed my life for the better!
Close grip incline…2 min…half thumb on smooth
Bar x alot
95x8
135x8
150x8
165x8,8
DB overhead
50’s x 15,15,15
Laterals…60 sec
4x10
Overhead rope extension…60 sec
4x25
DB skullcrusher…60 sec…these feels lot better on my elbows than with a straight bar
3x10
Bench
Bar x a lot
95x10
135x5
165x3
185x1
225x1…start timing 3 min rest here
200x8,8,8,8,8…first 2 reps of every set paused
235x1 paused
250x1 paused
265x1 paused
Incline…350 method
135x28,15,7…50 total
Dips…pause at bottom…60 sec
BW x 10,10,8,7,5
DB skullcrusher…60 sec
3x12
Really good session, test levels must be high from the boobies in my face from Saturday. If a couples one dollar bills guarantees good training sessions I feel like that’s a great investment.
CAT squats
5x5 with 190 in 9:15…belted
225x1
255x1
285x1
Deadlift
3x3 with 275
Pause squats
5x3
My lats and traps are sore from yesterday, bench form is getting better. Good session, I’m sounding really beta with this but I feel like life stresses affect my training more than it should but when life is going well training goes well like this week so far.
Edit: first time in a LONG time I’ve had Intra workout carbs and I forgot how much I love them.