Squats
45x12
135x6
185x3
225x1
250x5
285x3
325x3
Most i’ve ever squatted for a triple, but the heavy weights kill me for whatever reason.
Front Squat to box
225x5
250x5
275x3
Cleans
135x3
185x3x3
Overhead Squats
45x10
95x5
115x3
135x3
155x3
175x1
185x1
Calf Raises & some 45 degree hypers to finish it up.
Bench Press
45x12
155x5
205x3
240x2
(wraps on)
285x1
315x1
335x1 (10 lb PR)
345x1 (20 lb PR)
Lockouts from pins
(5 board equivalent)
365x5
385x3
405x3
3 board equivalent
365x1
315x4
Wraps off…
3 grips, narrow, med, wide
135x30
Felt about 90% today between a cold and time of day, great to nail a PR. lockouts felt strong as hell all the way though the workout, 405 wasnt bad at all, the last rep was a bit slow though. 345 was slow off the chest, ground through the sticking point and blasted at lockout. solid PR that im very happy with.
Nice job on the PR man, keep em comin.
[quote]BlackLabel wrote:
Nice job on the PR man, keep em comin.[/quote]
Thanks, i hope trainings been going well for you
i grabbed the info off of your log about the meet/looked at some records and i’m pumped, thanks for mentioning it
Been doing some thinking and looking around, and i’m thinking that i’ll run 5/3/1 for bench, incline, and squat because hey, its been working. , and switch to coan/philipi for a cycle of deadlift to see what i can get out of that.
for the next week i’ll probably hit shoulders twice, squat, and then on saturday begin the deadlifting…
from there i’ll start up a new cycle of 5/3/1 the following week.
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
Nice job on the PR man, keep em comin.[/quote]
Thanks, i hope trainings been going well for you
i grabbed the info off of your log about the meet/looked at some records and i’m pumped, thanks for mentioning it[/quote]
No problem, and it has, thanks!
Deadlift
135x5
225x5
315x3
315x1
380x2
Speed DL
305x8x3
Circuitx3
SLDL-225x8
Row-185x8 (last set was 135)
Underhand grip lat pulldown 180x8
GM’s-135x8
90 secs between exercises, and 2-3 mins off between sets
fried me… but felt really good.
Also did
235x5 on incline today, but it wasnt great.
spent most of the afternoon trying to teach a freind the fundamentals of shot… then went to the gym to deadlift.
Went to lift at the highschool, mostly just to see people.
dicked around, did some curls, and worked up to 315x1 on bench.
Worked up to 275x1 on squat
Speed bench…
warm up…
185x9x3 (3 grips)
205x3… probably the most explosive set
225x3
Merry christmas eve to all.
Incline Bench w/ med grip
45x10
135x5
185x3
225x2
(wraps on)
255x1
285x1 PR, 10 lbs
Mother of all grinders, it was slowwwww.
Shoulder circuit, 90 secs between exercises, 3 mins between sets, each weight for 10 reps.
Front raise 40,35,30
Side raise 35, 30, 25
band pull aparts-
Good workout, fried my shoulders.
Deadlift
135x5
225x5
315x3
365x2
405x2
340x8x3 (missload, was sposed to be 330)
Circuitx2… ran out of time today
SLDL-235x8
DB row, 100x10,10
Underhand grip lat pulldown 190x8, 180x8
GM’s-135x8,8
90 secs between exercises, and 2-3 mins off between sets.
Bench-
135x12
136x6
185x3
225x5
250x5
275x8 rp… 1.
was hoping for 10 today, but back home and the bench is set up differently and the bars are a bit harder to bench with. backs fried from monday so i’m thinking i may start taking 2 days off between deadlift and bench.
med grip (pinky on the rings) w/ yoga block, 5-6"
275x5
295x5
315x5
335x5
CGBP, no boards
225x8
Few singles at 225… then speed work at 185. added in some bands too. beat down, with form in the shitter today led to a crappy workout. squats on friday, probably going to push military back to sunday, and keep deadlift where it is on monday.
12/31
EZ-bar curls
70x10
90x8
110x6
120x4
130x2
140x1,1
Today-
Power cleans
135x5
155x3
Back Squat
135x8
185x5
225x5
265x5
295x5
Incline Bench w/ med grip
135x2x5
165x5
185x5
210x5
225x5
Just went in and hit the rep goals for the compound movements. My back is fried from deadlifting, and its been 5 days, may do another week or two to see if i can addapt, if not i’m thinking i’ll just switch back to 5/3/1.
BW has been 198 for the past few workouts
Deadlift
135x5
225x5
275x3
335x2
385x1
430x2
355x8x3
Everything felt good today, just really slow. legs and glutes are still sore from minimal squatting, but form felt much better.
Cut out the circuit today in favor of some GMs and squats to get blood back to my legs, then did some ab work.
GMs
135x3x5
Front Squat
135x4x5
BW was back up to 201.
Bench
45x12
135x6
185x3
225x3
255x3
290x6
accessory work yet to come, nothing special here but i got a video,
hopefully this works
[quote]Raw Meat wrote:
Bench
45x12
135x6
185x3
225x3
255x3
290x6
accessory work yet to come, nothing special here but i got a video,
hopefully this works
[/quote]
Nice job fightin through the reps. Glad to see your puttin some videos up to.
[quote]BlackLabel wrote:
[quote]Raw Meat wrote:
Bench
45x12
135x6
185x3
225x3
255x3
290x6
accessory work yet to come, nothing special here but i got a video,
hopefully this works
[/quote]
Nice job fightin through the reps. Glad to see your puttin some videos up to.[/quote]
thanks, i’m gunna try to start recording the top sets of my major lifts atleast once a month so i can grab some advice.
Tonights accessory work broke down like this
CG bench
45x12
135x6
185x3
225x3
250x3
275x3
290x3
300x2, PR +1 rep
thought i would have it for three based on the 290, but cut it after rep 2.
Incline DB
75x8
85x8
100x6
DB rows
75x10
85x10
100x10
Dips
BWx5
+45x5
+90x5
Face pulls
50x10
100x2x10
BW was 199, pretty good, very happy with the double at 300 for close grip.
Looking strong man. That ultra wide grip doesn’t eat your shoulders?
[quote]WhiteFlash wrote:
Looking strong man. That ultra wide grip doesn’t eat your shoulders?[/quote]
Nah i cant say i’ve ever had shoulder pain from benching, this has been the grip i’ve been using for a while so idk, its middle finger on the rings?
thanks for stopping in