4/14/12
Back from florida, had a great time over spring break. Trained 7 times with 3 chest shoulder tricep workouts, 2 back and bi’s, and 2 legs.
RE Bench (quick and not as usual due to late at night)
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
110x5
130x3
150x1
165x8 - no PR but I skipped diner due to driving home tonight so its ok.
-OH Press
60x6
80x6
100x6 -EASY. 10lb PR 5 reps (Haven’t done this in so long and very pleased with these numbers)
-T-bar Row
45x20
70x20
105x10
Back to schedule tomorrow with XXXtra stuff.
4/15/12
XXXtra Recovery
-Bench 45x40
-Squat 45x4x10
-Pulldown abs 35x50
-Pushdowns minix50
-Facepulls minix50
-Hammy Curls minix25each
-DB hammer curls 10x50
-Prowler +70lbsx8 trips
Good day feeling psyched to squat again tomorrow.
4/16/12
Squat
-Box Squat onto 12" and Foam
45x2x5
95x5
135x5
165x5
195x3
225x1
250x1- +belt. Easy.
285x1 -+5lb PR and much easier than 280 was.
220x12 -+4rep PR. Again easy as hell could’ve done like 20.
-SSB Squats
80x6
135x6
175x6
205x5 -+2 rep PR. Thought I was going to shard myself but got through it pretty easily.
-Cable Pull-Throughs
30x12
—work—
55x20
65x20
75x15+5
-Band GM’s
Lightx20
—work—
Light+light+minix20/20/20
-Pulldown Abs
35x12
—work—
65x20
75x20
85x12/8
-Lat Pulldowns (long bar)
40x12
—work—
65x20
75x20
90x10
100x10
Awesome ass day, that 315 squat is coming soon.
[quote]PlainPat wrote:
Awesome ass day, that 315 squat is coming soon.[/quote]
Indeed. Everything’s looking good.
[quote]spar4tee wrote:
[quote]PlainPat wrote:
Awesome ass day, that 315 squat is coming soon.[/quote]
Indeed. Everything’s looking good.[/quote]
Thanks broseph, I was looking over in your log and your overhead makes me so jelly
4/17/12
Had a wrestling practice today, states 2013 we’re coming. Bench tomorrow.
4/18/12
Bench
-Bench against doubled micro’s (pinky on rings)
45x2x5
75x5
95x5
115x5
140x3
165x1
185x0 -Failed badly 2-3inches off chest (ideas about why later on and my plan)
175x1- -5lbs from PR but OK
125x10 -+10lb -6reps PR
-Low Incline Bench (pinky on rings)
95x6
120x6
145x4 - +5lbs -2 reps PR
-DB Bench
25x12
—work—
40x20
45x20
55x12/6+2 (better on first set)
-Band Pushdowns
minix20
—work—
Light+minix20/20/20
Lightx50
-DB Row (Deadstop)
25x12
—work—
60x20
70x20
85x10/10
-DB Hammer Curls
—work—
25x20
30x20
40x10/10
-Dips
BWx4
Light Band Assistancex10/10/10
Dips and hammer curls I went back and forth with the sets.
So the bench against doubled micro’s happened for 1 of 2 reasons:
- I’m tired today.
- Bad technique from not free pressing for like 2+ weeks except for saturday.
So to correct these I’m going to give it another week, and try to get to bed even earlier than I already do. Thats all for today, wrestling tomorrow.
4/19/12
XXXtra
-Bench 45x50
-Squat 45x50
-Pulldown Abs 35x50
-Pushdowns micro+minix50
-Facepulls micro+minix50
-Hammy Curls minix25 each
-DB Hammer Curls 10x50
-Prowler +70lbsx8
4/20/12
RE Deadlift
-Reverse Band Deadlift (Light, Conventional)
135x2x5
155x5
170x5
200x5
245x3
280x1
315x10 -+belt +2 rep PR
-SLDLs
155x6
210x6
265x6 -+3 rep PR, +belt
-Band Hammy curls
—work—
Light+minix20
Light+lightx20
Light+light+minix30
-GM’s
85x12
—work—
135x20
145x10
155x10/10
-DB Side Bends
25x12
—work—
50x20
60x20
70x15+5
-No D-Handle Cable Rows, not enough time.
Had a good session this day, back with bench in a bit. Didn’t get the opportunity to post this last night.
4/21/12
RE Bench
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
110x5
130x3
150x1
165x7 - -1 rep from last time. this was bad. Changing to paused now.
-1 Board Press (pinky on rings)
105x6
140x6
175x3 -No spotter or board holder lol… Last was 175x6 off a 2 board so not bad I suppose
-Tricep Pushdowns
—work—
30x20
40x20
45x20
DROP 35x10,25x15, 15x20 (punishment for a bad bench lol)
-1 arm DB Lat Raise
—work—
20x20
25x20
30x20
-T-bar Rows
—work----
+45x20
+70x20
+100x15+5
-EZ Bar Bicep Curls
25x12
—work—
45x20
55x20
65x15+5
-Face Pulls
Lightx50
OK Day changing bench back to paused on this day, we’ll see how it goes.
If you are stalling I would change more than just adding a pause. For example, I would think you should also try modifying grip or adding chains. Or make the pause a good 3ct. A short pause probably will be insufficient variation IMO. At any rate, good progress here lately. Keep up the good work.
[quote]arramzy wrote:
If you are stalling I would change more than just adding a pause. For example, I would think you should also try modifying grip or adding chains. Or make the pause a good 3ct. A short pause probably will be insufficient variation IMO. At any rate, good progress here lately. Keep up the good work.[/quote]
Maybe thats what I’ll do, my grip changes and other things happen on my other bench day so i dont know yet. Thanks man
4/22/12
XXXtra recovery
-Bench 45x50
-Squat 45x25/25
-Pulldown Abs 35x50
-Pushdowns micro minix50
-Facepulls micro minix50
-Hammy Curls micro minix25 each
-DB Hammer Curls 10x50 each
-Jumprope x500 jumps
I WISH I had a way to get to practice tonight… Squat tomorrow.
4/23/12
About to go get this squat workout in now at 830… wish me luck
4/23/12
Squat
-Box Squat onto 12" and foam
45x2x5
95x5
135x5
165x5
195x3
225x1
255x1 -+belt OK
290x1 -+5lb PR GRINDER, but somehow pushed through.
225x10 -+5lb -2rep PR
-SSB Squats
80x6
135x6
175x6
205x3/3 - +belt. +1 rep VOLUME PR. Going 210x6 next.
-Cable Pull-throughs
30x12
—work—
55x20
65x20
75x20
-Pulldown Abs
35x12
—work—
65x20
75x20
85x15+5
-Lat Pulldowns (long bar)
50x12
—work—
70x20
80x20
95x10
105x10
-Band GM’s
Lightx20
—work—
Light+light+minix30/30
Not bad for 10 at night. Now time for homework… today has been hectic. Life news, a girl asked ME to her junior prom. Should be decent.
I think I need a good quote in here:
“At one point in your career you’re going to want to be successful so bad, you’re not gonna sleep for 3 days. You’re gonna be so focused on success that you’ll forget to sleep.”
Good PR. When do you plan to test your free squat? What do you think its at right now?
[quote]Macmade wrote:
Good PR. When do you plan to test your free squat? What do you think its at right now?[/quote]
1RM should be tested in 6 more weeks after I switch SSB to the main movement and put regular squats as the secondary. So I’ll be doing 6RM’s on free squat in like 2 weeks again. And probably somewhere around 280-290, I can never tell how closely my box squat and free squat relate because my free squat tends to be much deeper, but box squatting is harder due to the elimination of stretch reflex. Thanks
4/24/12
Good wrestling practice tonight, my friend and I practiced against one another. Decent night, sleep, school, then destroying a bench against doubled micro’s PR if it kills me…
4/25/12
I’ll log the workout first then give some notes and observations and plans.
Bench (Deload 1/2 volume and missing exercises)
-Bench Against Doubled Micro’s (Pinky on Rings)
45x2x5
75x5
95x5
115x5
140x3
165x1
185x0 -Missed 2 inches off chest.
185x1 -Straight weight no bands.
125x11 -w/ bands. +1 rep PR
-Low Incline Bench (pinky on rings)
95x6
120x6
140x3 -Bad -1 rep from last time
-Band Pushdowns
minix20
—work—
Light+minix30
Lightx30
-Facepulls
Lightx100
Ok so some notes:
-Woke up with an old tricep injury bothering me making benching terrible. My arm hurts like hell now.
-Also realized how much work I did last night, as I woke up feeling incredibly shitty and overtired and never got over it.
-Need to switch out bench against doubled Micro’s
-Chalking up to feeling like shit on the low incline
Ok so now the plans:
-Deload 1/2 volume until the next bench day
-Switch to accumulation like planning aka 3 rep maxes on the ME lift, and no more 2nd ME lift for awhile
-Maybe do the planned assitance I had for today tomorrow if I feel better.
Ok so thats it basically. Sucks but I knew I wouldn’t be able to run this insanity for much longer, especially with no deloading at all.
