C3W2D5
Squat
250x3 beltless
285x3 beltless
320x8 all time Pr…form felt off but still a really good set
FSL paused beltless
250x3,3,3
Db hammers…1 min
4x15
1 arm preacher curl…1 min
4x8-10 with 1 drop
Seated Db curl…1 min
4x12
Really good top set for only having 1 meal in me and squatting a day earlier than normal.
C3W3D1
Bench…4 min rest
220x5 paused
245x3 paused
275x8 big Pr
FSL paused bench…2 min
220x5,5,5
Seated machine OHP…90 sec
3x8-10 with 1 drop of 6-8 each set
Low incline fly…1 min
4x6-8
Laterals…1 min
4x8-10 with 2 rest pauses on last set around 15 sec rest
Pec dec
4x8-10
-ss-
pushdown
4x8-10
good session
C3W3D2
CAT squat
205 for a 5x5 in 13 minutes…beltless
Bulgarian split squat paused
Bar x 5
65x5
95x5,5,5
Leg extension…1 min
3x10-12 with 1 drop set of 6-8 each set
Seated leg curl…1 min
Same^
I feel like I’m coming down with something. Low appetite, nauseous, and glands on the outside of my throat are swollen. Gonna blitz my vitamin c and d and some other herbal stuff.
C3W3D3
Chins…1 min…various grips
10 sets of 5
Chest supported machine row…1 min
6x10-12
V grip pulldown…1 min
5x8-12 and after each set an isometric hold till failure
1 arm cable row…30 sec
5x12
Shrug…1 min…straps…3 sec hold at top
4x15
Ez bar curl…1 min
4x8-12
Lying cable curl…1 min
4x10-20
Reverse curl…1 min
4x20
Probably gonna have to squat on friday again because I work 2 16 hour shifts this weekend.
C3W3D4
Seated OHP…3 min
150x5
170x3
190x9 PR
205x1 PR joker
225x1 PR joker
Floor press…3 min
225x8,8,12 PR
Db overhead extension…1 min
45x12
65x12
80x12,11,9
Laterals
4x10-15
-ss-
Cable kickback
4x10-15
30 sec
Pushdown
5x10
-ss-
Rear delt
5x10
no rest
C3W3D5
Squat
265x5 beltless
300x3 beltless
335x7 PR…can’t seem to get my foot placement right and consistent, still grinded them. Didn’t do my usual fsl sets because I wanted to do arms with my buddy.
Straight bar cable curl…1 min
4x8-12 with 2 drops of 6-8 each set
Db preacher curl…1 min
4x12-15
Hammer curl…1 min
4x20
Machine rear delt…30 sec
4x20
Mini deload next week. I’ll train mon-wed. Thanksgiving Thursday, state championship football games friday, and IU/Purdue game saturday.
Looking good in here doggy! How ya been?
[quote]Jlabs wrote:
Looking good in here doggy! How ya been?[/quote]
Decent decent, still in school. Didn’t post this last week because I just took a deload, I wasn’t going to be able to train more than 2x anyways.
Yesterday
C4W1D1
Bench
190x5 paused
220x5 paused
250x11…tied PR
FSL…paused…2 min
190x5,5,5
BTN press…90 sec
95x12,12,12,12
DB fly…1 min
3x10
1 arm overhead cable
4x15
-ss-
Laterals
4x15
30 sec
Pushdown…1 min
4x8-10
Sucks today is the first day in a while I didn’t hit a PR and I tweaked my quad doing stupid stuff over the weekend so no squatting today probably just posterior chain work, hopefully I can do some sort of deadlift.
C4W1D2
RDL…I suck at these…2 min
135x8,8,8
185x6,6
Leg press…90 sec
1 pps x 20
2 pps x 15
3 pps x 10, drop to 2 pps x 15, drop to 1 pps x 20…I did these 3 times
Hack squat…1 min
5x8
45 degree back ext…1 min…1 sec hold at top
3x15
Seated Leg curl…1 min
4x10-15
My leg hurt bad enough I couldn’t squat but it didn’t hurt bad enough that I couldn’t not do legs.
C4W1D1
just redoing week 1 because I didn’t get anything done last week because of my leg and did ohp instead of bench today bc no leg drive
Seated OHP…3 min
135x5
155x5
175x9 bad set…oh well poor nutrition lately coupled with no training this is what I get
FSL standing ohp…2 min
135x5,5,5
CG incline…2 min
135x8
155x8,8,8,8
Pushdown…1 min
4x10-12 with one drop of 6-8 each set
DB fly…1 min
3x12 good contraction here
Face pull…1 min
3x12-15 with 1 drop each set
Dips…pause at bottom…1 min
10,10,7
c4w1d2
Chins…1 min
5x5 with 1 sec hold at top
5x5 regular
Chest supported row…1 min
4x12-15 wide overhand
4x8-15 semi pronated
V grip pulldown…1 min
4x8-15
Seated Cable row…1 min
4x12-15
Shrugs…90 sec…3 sec hold at top straps
4x12
BB curl…1 min
5x8-10
Db preacher…30 sec
5x10
might do light legs tmrw if I get bored
C4W1D3
Bench…4min
190x5 paused
220x5 paused
250x11 tied PR…good set for no leg drive no arch
Spoto press…2 min
190x5,5,5
DB overhead seated…2 min
65’s x 8,8,8
incline db fly…1 min
4x10-12
Laterals
5x10
-ss-
pushdown
5x15
1 min
1 arm overhead cable ext…1 min
5x12-15
Hopefully can squat saturday.
C4W1D4
Squats…shit, nothing to write home about. Pushed it to hard to soon.
C4W2D1
Bench…4 min
205x3 paused
235x3 paused
265x9 Pr…good set
Spoto press…2 min
205x5,5,5
Btn press…90 sec
4x12 with 95
Laterals…30 sec
5x15-20
Pec dec…1 min
6x1-15
Db skullcrushers…1 min
4x8-10
Good session, light squats and deads tmrw. Finals week so pretty stressed.
Looking strong in here man. That bench is really movin… did you quit doin deads? I took 6 weeks or so off as I had some type of strain happen. Getting back into them tho.
Beginning of year I’m gonna run 8/5/3. It’s the same principals and templates to a T . As 5/3/1. I’m thinking FSL as my 1st template. (Its also on ironbeast.com)
C4W2D2
CAT squats…beltless…done in 13 min
5x5 with 185
Deads…beltless…i’ve pulled 3 times counting this time since june fml
3x3 with 275
High bar close stance pause squat
135x6,6,6,6
185x3,3
Squatted in oly shoes and it felt really good. Back tonight
[quote]barbedwired wrote:
Looking strong in here man. That bench is really movin… did you quit doin deads? I took 6 weeks or so off as I had some type of strain happen. Getting back into them tho.
Beginning of year I’m gonna run 8/5/3. It’s the same principals and templates to a T . As 5/3/1. I’m thinking FSL as my 1st template. (Its also on ironbeast.com)[/quote]
Ya don’t pull much anymore but I’m gonna start hitting some light ones on Tuesdays. I really like FSL as you can do close grip for bench for just regular bench for the sets. Really versatile. Thanks for the compliment on my bench, gaining weight and getting stronger on overhead work has helped alot.
C4W2D3
Chins…1 min
5x5 with a 1 sec hold at top
5x5 regular
Seated chest supported row…1 min
6x10-15 various grips
Rope pulldown…1 min…really liked the contraction on these, you can go alot deeper
5x8
Db row…1 min
60x 12,12,12
Straps…90 sec…3 sec hold…straps
5x12
Bb curl…1 min
6x8 with 65
Preacher curl…45 sec
5x10-15
Reverse curl…4x10
C4W2D4
Seated OHP…3 min
145x3
165x3
185x8…all time best is 10 mehh
Standing ohp…2 min
145x5,5,5
Close grip incline…2 min
165x8,8,8,8
Pushdown…1 min
4x10-12 with 1 drop set of 6-8 each set
Laterals…30 sec
5x12
Tate press…30 sec
4x10