Good work my friend. Liking dem gainz.
[quote]spar4tee wrote:
Good work my friend. Liking dem gainz.[/quote]
thanks broseph, awesome programming ftw
5/5/12
Accumulation Week 1
RE Bench
-Floor Press (pinky on rings)
45x2x5
75x5
95x5
115x5
135x3
150x1
165x9 -Last best was 140x10. So this is a +25lb -1 rep PR. video up later later
-Rolling DB extensions
15x12
—work—
30x12/12/12
25x15+9 (keep these. great pump. need to pick better weights though.)
-1 Arm DB Lat Raise
—work—
25x20
30x20
35x10/10
-1 arm BB Rows (meadow Rows)
—work—
+25x20
+45x10/10 (I really did NOT enjoy these. Switching back to regular BB Rows.)
-EZ Bar Bicep Curls
25x12
—work----
50x20
60x20
70x12/8
-Low Incline DB Flyes SS OHP
—work—
20x20 45x10
25x12/12 55x10/10
Notes:
-Floor press was awesomesauce.
-Switching back movement back into BB rows as I have had trouble getting better at T-Bar Rows and 1 arm BB Rows don’t give me the feel I want.
-Flyes+OHP superset is unbelievably hard for some reason. Got mad pumped from it, just did it for fun and won’t be a regular thing.
5/5/12
Floor Press (pinky on rings) 165x9
5/5/12
On a side note, going to start taking ZMAs within a few days of now.
5/6/12
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
-Prowler 70lbs x8
Squat tomorrow
5/7/12
Accumulation Week 2
Squat
-Front Squat
45x2x5
75x5
100x5
135x5
165x3
185x1
205x1/1/1/1 (I wanted 205x3 at least but nothing like that felt in the cards today. I felt so shittily tired, but this is still a volume PR and decent considering my old max was 210)
155x10 -+15lbs PR -5reps. (at this point I just wanted to get done I felt so tired)
-RDL w/straps
135x20
165x10/10
155x10/10
-Chinups
BWx5/5/3
Notes:
-Today sucked. Probably going to stay home from practice tomorrow and do more lower body assistance instead.
-Going to bed early as possible tonight.
[quote]PlainPat wrote:
5/7/12
Accumulation Week 2
Squat
-Front Squat
45x2x5
75x5
100x5
135x5
165x3
185x1
205x1/1/1/1 (I wanted 205x3 at least but nothing like that felt in the cards today. I felt so shittily tired, but this is still a volume PR and decent considering my old max was 210)
155x10 -+15lbs PR -5reps. (at this point I just wanted to get done I felt so tired)
-RDL w/straps
135x20
165x10/10
155x10/10
-Chinups
BWx5/5/3
Notes:
-Today sucked. Probably going to stay home from practice tomorrow and do more lower body assistance instead.
-Going to bed early as possible tonight.[/quote]
Not sure of the time difference between where you’re at and Chicago, but how the hell do you lift early in the day? Do you get out of school early or something?
CS
I lift around 4PM here lul… I get out at 230 PM from school. I don’t know what the time difference is. Right now its like 515PM here.
5/7/12
Ok so around 8:30 I got really pissed at myself and worked up the energy to decide I was going to do my RE today because thats what a champ would do. So here it is:
Squat RE (4 hours after previous session)
-Cable Pullthroughs SS Pulldown Abs
35x12 35x12
-----------work---------------
60x20 70x20
70x20 80x20
80x12/8 90x10/10
-Leg Extensions SS Lat Pulldowns (Long Bar)
60x12 50x12
------------------------work---------
105x20 75x20
115x20 85x20
125x10+10 95x20
Notes:
-Accomplished all the work I had planned for today and the same weight/reps I had planned. I feel awesome now.
-Wrestling tomorrow (?) and bench wednesday. Carry on
5/8/12
Had a good wrestling practice tonight.
Postworkout meal consisted of 1/2 gallon of passion fruit juice, 1 scoops whey, and 12 oz milk… prepare for epic bench session due to bloat
5/9/12
Accumulation Week 2
Bench
-High Incline Bench (pinky on rings, no pause)
45x2x5
70x5
85x5
100x5
115x3
135x1
150x4 -+3 rep PR Last best was 150x1… video up later.
125x10 -+10lbs -2rep PR
-DB Bench
25x12
—work—
40x20
50x20
60x11/7+4
-Band Pushdowns
minix20
—work—
light+minix60 (Mother of pumps)
Lightx50
-DB Row (deadstop)
25x12
—work—
70x20
80x10/10
90x15+5
-DB Hammer Curls
—work—
25x20
35x20
40x15+5
-Cable Upright Rows
—work—
20x20
25x20
30x20
Good day today, got nasty pumps going and PRs. Video up later
5/9/12
High Incline Bench (pinky on rings, no pause) 150x4
5/10/12
Good practice today drilled with this kid whos like 173 but hes a really good partner, challenging and receptive. Fish oil, shower, food, foam rolling, sleep, then tomorrow setting a ridiculous deadlift PR.
5/11/12
Accumulation Week 2
RE Deadlift
-Conventional Deadlift
135x2x5
160x5
185x5
215x5
245x3
280x1
315x7/2 -+Belt. +6 rep PR on the x7 set. ERM=390 so this felt awesome. Last best was 330x1. Another month or two and i’ll be over 405 as a 1RM. Didn’t feel amazing today either so this made me feel great.
-Band Hammy Curls
—work—
2 Lights+microx20
2 Lights+minix20
3 Lightsx25&partials until I thought I died
-GM’s
85x12
—work—
145x10/10
155x10/10
165x10/10
-DB Side Bends
25x12
—work—
55x20
65x20
75x10/10 -w/ straps
Notes:
-Was a little tired but still killed some records.
-Didn’t do D-Handle Cable Rows because I’m gonna BB Row tomorrow and want to see how far i can take those.
5/11/12
Just took my first ZMA dose let you know how it goes after I sleep in a bit… Only took 1 capsule because my parents are controlling it, but will probably up the dose to the recommended 3
EDIT: Just saying I have the deadlift video but my phones not working with the video program, will get it up soon
5/11/12
Deadlift video’s finally up.
Conventional Deadlift 315x7
5/12/12
Accumulation Week 2
RE Bench
-2 Board Press (pinky on rings)
45x2x5
75x5
100x5
120x5
140x3
160x1
180x8 -+5lb +2rep PR. Awesomes, felt light in my hands
-Rolling DB Extensions
10x12
—work—
20x20
25x20
30x15+5
-DB Seated Shoulder Press
—work----
25x20
30x10/10
40x10/10 drop 25x10 (Need to get to 20 rep sets)
-Barbell Rows w/ straps
75x12
—work—
115x10/10
120x10/10
125x10/10 (these felt really good today and really had good MMC. just need to get to higher rep sets over next few workouts)
-EZ-Bar Bicep curls
25x12
—work—
50x20
60x20
70x15+5
-Dips
Light Band Assistancex10/10/10/10/8 Good ass volume here was too tired to get in BW sets.
Notes:
-All around good workout and good 2 board PR. Just need to get to 20 rep sets on some of the assistance.
