I ramp everything besides pullups and I may start ramping those too at some point
2/26/12
XXXtra
-Bench 45x4x10
-Squat 45x4x10
-Band GM’s lightx25
-Face Pulls minix50
-Tricep Pushdowns minix50
-50yd sprintsx8
Good little workout, feel good going into tomorrow’s squat.
[quote]spar4tee wrote:
I ramp everything besides pullups and I may start ramping those too at some point[/quote]
Yeah I gathered that from your log, most people’s logs i look at ramp their sets.
2/27/12
Squat (Deload w/ 1/2 assistance volume)
-Squat
45x2x5
95x5
135x5
165x3
190x1
215x1
235x1 -Belted up here. OK
260x1 -Not bad at all. +5 lb PR and easier than 255 was by miles
185x15 -Followed by immediate death. +3rep PR
-Front Squat
45x6
75x6
115x6
145x7 -Good, -1 rep but +5lbs PR
-Cable PullThroughs
20x12
—work----
55x10
65x10
75x10
-GM’s
70x10
----work----
125x10
135x10
145x10
-Pulldown Abs
30x12
----work----
70x10
75x10
80x10 (hard as shit.)
Good training session today, very happy with that squat PR.
2/28/12
XXXtra
-Squat 45x4x10
-Bench 45x4x10
-Face Pulls minix50
-Band GM’s Lightx25
-Pulldown abs Lightx50
-Prowler +#70lbs x8 trips
Bench tomorrroww.
2/29/12
Bench
-1 Thumbs in CG Bench (paused)
45x2x5
65x5
85x5
105x5
130x3
155x1
175x0 -Shit. BARELY missed locking it out. Sucks, but this felt incredibly lighter than 165 a week ago, so take that as a minor success.
-High Incline Bench (pinky on rings, paused)
70x6
95x6
115x5 -Same no PR again
-DB Bench
25x12
—work—
45x10
50x10
55x9 (awesome)
-Tricep Pushdowns
35x10
45x10
50x4 - lol had a good pump going into these and felt like dieing. Grinded out 4 but wasn’t much else there.
-DB Row
35x12
----work----
60x10
70x10
80x10 (easy money)
-DB Hammer Curls
10x10
30x10,10,10
Good Stuff, didn’t set PRs but felt really good on the assistance and the bench felt much lighter this week than last. The indication here is to switch ME lifts which I’m doing coming this next week.
3/1/12
XXXtra
-Squat 45x4x10
-Bench 45x4x10
-Pulldown Abs Lightx50
-Band Pushdowns minix50
-Face Pulls minix50
-Band Curls minix30
3/2/12
RE Deadlift
-Conventional Deadlift against 1 mini
65x2x5
95x5
135x5
155x5
185x3
215x1
245x10 -+belt here. +3 rep PR. Awesomeness, followed with extreme death.
-SLDLs
135x6
195x6
250x6 -+5lb PR
-Band Hammy Curls
—work—
Lightx15
Light+minix15
Light+lightx15
-Band GM’s
Lightx15
—work—
Light+mini+microx30
-DB Side Bends
25x10
—work—
45x10
50x10
55x10
AWESOME day. Can’t wait to bench tomorrow.
3/3/12
Bench RE
-Bench (pinky on rings, paused)
45x2x5
70x5
85x5
95x5
110x3
125x3
140x10 -+5 Rep PR awesome
-Floor Press (pinky on rings)
70x10
105x6
140x10 -+2 rep PR
-DB Floor Press
25x10
----work----
50x10
55x10
60x10
-Band Pushdowns
Lightx15,15,15
-DB Front Raise
—work—
15x10
20x10
25x10
-Pendlay Rows w/ straps
75x10
----work----
100x10
115x10
125x10
-EZ Bar Bicep Curls
25x12
—work—
55x10
65x10
70x10
After hit up some conditioning:
-Prowler #70lbsx8
AWESOME ass day and PRs.
3/4/12
Lol went over my boys house last night just to chill and at 11 we got a call from his boy. He came and picked us up with him, his girl, her friend, and me and my boy in this tiny ass sedan. We went out to clinton road and splitrock to check out the scary legends. Saw some sketched out shit and went exploring. It was awesome, we came back at 3am so a little tired now but totally worth it. Recovery workout soon.
3/4/12
XXXtra
-Bench 45x4x10
-Squat 45x4x10
-Pulldown Abs Lightx50
-Tricep Pushdowns minix50
-Face Pulls minix50
-Band Hammercurls minix50
Feeling ready to start a new cycle working up to a 1rm front squat tomorrow. Hoping to start it off well in the range of 175-185.
3/5/12
Squat
-Front Squat
45x2x5
70x5
95x5
115x5
135x3
155x1 - easy
175x1 -+belt easy
190x1 -Easy as shit. +50 lb PR because best I had of all time was 140x7 (Upper back rounding was ehh, need to work on it. Video up soon)
140x12 -+5 rep PR lul wut awesome
-Box Squat onto 12"
155x6
185x6
205x6 -+belt OK, never done 6 rep Box squats but this would be a PR.
-Cable Pull through
25x12
—work----
55x20
60x20
65x20
-Band GM’s
Mini+Lightx3mins =55 reps (holy shit pump)
-Pulldown Abs
----work----
50x20
55x20
65x20
-Lat Pulldowns
50x12
80x20 (D handle)
80x10,10,10,10 (long bar)
Good stuff today. Still need to work on getting upper back tighter, it sucks. Thats why I’m including more upper back work as it is intrinsically good and can only help. Other than that awesome day.
3/5/12
Front squat 190x1
Upper back problems, but still awesome
Congrats on the front squat PR’s. Upper back definitely is the limiting factor on those bitches! When I first started lifting they were a staple and I really think they pay dividends. Oh and I have seen way worse upper back weaknesses than you so don’t be too worried. I am sure within a couple weeks of work you will feel good and solid. Whats you BW at now?
[quote]arramzy wrote:
Congrats on the front squat PR’s. Upper back definitely is the limiting factor on those bitches! When I first started lifting they were a staple and I really think they pay dividends. Oh and I have seen way worse upper back weaknesses than you so don’t be too worried. I am sure within a couple weeks of work you will feel good and solid. Whats you BW at now?[/quote]
Thats good to hear lol. Around 173-175 in the mornings. I’ll upload another picture I took today for a physique shot soon, just gotta finish some homework first.
EDIT: And thanks btw.
3/6/12
XXXtra
-Squat 45x4x10
-Bench 45x4x10
-Band Pushdowns minix50
-Face Pulls minix50
-Band GM’s Lightx25
-Pulldown Abs Lightx50
-Prowler +#70lbs x8
Bench tomorrow.
3/7/12
Bench
-High Incline Bench (pinky on rings, paused)
45x2x5
70x5
85x5
100x5
115x3
125x1
140x1 -OK +25lbs (from 115x5) PR not bad at all for the start of a cycle
-Bench against doubled micros (pinky on rings)
45x6
85x6
105x6
120x6 -Have room to improve. Good enough for 1st week.
-DB Bench
25x12
—work—
40x20
45x20
50x14,6
-Band Pushdowns
Minix20
----Work----
Lightx20,20,20
-DB Row (Done deadstop style. NOTE: I felt these INSANELY well today. Best mind muscle connection I’ve ever had with my upper back)
35x12
----work----
55x20
60x20
70x20
-DB Hammer Curls
----work----
20x20
25x20
30x15,5
-Bodyweight dipsx4,1 (Good as hell considering I used to be able to get 0 at a BW of 145. Pressings increase tremendously is what this shows me. Felt awesome, can’t wait till I’m cranking out 40 of these at a time.)
Awesome ass day yet again.
I’m liking dis progress. Keep it up.
[quote]spar4tee wrote:
I’m liking dis progress. Keep it up.[/quote]
Just tryna get swole, thanks.