Back Squat
135x6
185x3
230x3
265x4
300x4x3
300x5
Bw was 202.6
good session.
Last session at college-
Bench
(warmup)
45x12
135x6
185x3
245x1
280x8x4 no time = no pausing.
Squat
45x12
135x6
185x3
230x3
265x3
280x4
315x3
300x2x5
Done.
Edit: BW was same as yesterday… 202.6
Bench
45x12
135x6
205x3
275x1
300x7x3
300x2x2
300x1
300x2
No sleep or lunch made today heavy. got the number of reps in, but it took extra sets. Still, considering my last tested max was 325 and i used 350 for the first week, numbers wernt bad.
BW was 203
Foamrolling
DB rows
100x10
100x23
Squat
45x10
135x5
185x3
230x4
245x4
280x5x4
Back for the week of break, home gym has smaller DB handles, 23 would be a pr.
BW was 202
Speed Bench
45x10
135x3
185x9x3 (3 grips)
Incline Bench w/ a medium grip, index finger 2" outside the smooth.
135x5
185x3
225x2
245x1
265x1
275x1 much easier than a month ago, even with the narrower grip.
Pullups
bwx5
45x5
70x5
90x2
Wide Grip
bwx10
Dips
45x5
90x5
135x5
Pullupsx10
Dipsx15
Went in for a breif bit of work today
Deadlift w/ pro-mini’s from elite
(1 band)
135x5
225x3
315x1
(2 bands)
315x1
365x1
365x0
Dumb choice to take it again… they add alot at the top.
Squats
135x5
225x3
275x2
315x1
365x1 (15 lb pr!)
Was feeling good today on squats, so i jumped to a PR. Hell of a way to end the week, taking the next 4 days off and stuffing my face.
Nice job on the squats!
Bench (yesterday) 11/30/09
135x2x6
185x3
205x5
235x5
265x10 (5 lb pr)
Close grip Bench
225x5
245x5
260x5
(reg. grip)
185x20
DB rows
100x20
100x15
Reverse curls
75x10
(1 min rest)
95x6
Bw was 204.5, a successful thanksgiving.
Thanks Blacklabel
Squat Day
45x12
135x6
185x3
225x5
250x5
285x13 PR
Front Squat
185x1
225x6
GM’s
135x10
GHR & seated calf raise
Bwx3x10 150x3x12
Great day, felt like i could just keep squatting. so much easier than the previous 275x10. Loving 5/3/1.
Bw-206.5
Incline Bench w/ med. grip
45x10
135x5
155x5
180x5
205x11
Push Press
135x5
155x5
185x5
195x3
205x2
Wide grip chins-
bwx3x8
bw was 202.9
Im not sure if your interested, but theres a meet comin up this July in Hartford. It’s hosted by Gene Rychlak.
[quote]BlackLabel wrote:
Im not sure if your interested, but theres a meet comin up this July in Hartford. It’s hosted by Gene Rychlak.[/quote]
Hell yeah that’d be awesome what fed is it with?
Deadlifts today
125x5
205x5
285x5
325x5
375x9
Grip Killed me today.
W/ 2 pro minis from elite
285x3x2
Cardio… 10 mins lol
GHR’s
bwx10
+10x10
bwx10
ab stuff.
Good day, the band pulls are kicking my ass.
Bench-
45x12
135x6
185x3
230x3
255x3
280x9 (2 rep PR over the same weight… a month or two ago)
CG Bench
250x3
265x3
280x3 (had atleast one more in the tank)
225x10
Neutral grip pullups-
bwx3x10
25 mins cardio
abs
Everything felt crazy explosive today, decided to take a day off cuz my joints hurt from some dodgeball, and obviously it was the right thing to do. Based on how next week at 295 goes i’ll probably up the weight by 10 lbs for the next cycle.
Bw was 200.6
Squat
45x12
135x6
185x3
225x1
245x3
275x3
305x8 (10 lb pr)
Sore as hell from cardio and abs yesterday, couldnt stand up straight on squats. squeaked out a pr though.
Gm’s-poor form
225x5
Squat
225x10
20 mins cardio
bw 197… ugh.
Incline Bench w/ med grip
45x12
135x6
185x3
200x3
225x8 (10 lb Pr over wide grip)
Calculated wrong, but apparently it didnt matter
Front Raises
35x2x10
Side Raises
35x10
Wide Grip Chins
bwx3x10
arm stuff…
Bw 199…
Hey man did you get my PM?
Deadlift
135x5
205x5
285x3
350x3
395x6
Strained a glute i think. Deadlifts in the shitter as is, and my back doesnt feel worked.
Bunch of dicking around… bw 199
Bench Press
45x12
135x6
185x3
235x5
265x3
295x5 PR here.
Weight felt heavy today, still a PR but not what i was expecting
CGBP
275x1
285x1
300x1 Pr, had more in the tank, not sure by how much though.
Chest Supported Tbar row
90x10
115x8
135x6
160x5
Dips-
+50x8
+75x6
+90x5
bwx25
Bw was 199 again. good workout, moved some heavy weight and it felt good.
Cuban Press w/ stretching between sets
45x10
55x2x10
L-Lateral raise, immediately after last set
22.5x8 still pretty hard
Side Lying Dumbbell Abduction to 45°
20x2x10
not a bad day, squats tomorrow, backs still a little tired from sunday so we’ll see.