7/2/12
At home
Week 1
Squat
-Squat
45x2x5
95x5
135x5
185x5
215x3
255x1
285x1 -+belt +5lb PR. Mother of grinders. Not bad, still a little tired from camp. Go for triple and reps next time.
225x7 - -1 rep from last time
-Front Squat
95x6
135x6
170x3 -+belt. +5lb -3rep PR. Not bad.
-Cable Pullthrough
50x12
—work—
75x10/10
85x10
95x10
-Pulldown Abs
50x12
—work—
80x10/10
90x10
100x10 Bad form. Drop 80x15
-Lat Pulldowns (long bar)
60x12
—work—
105x10/10
115x10
125x10
-Band GM’s
Lightx20
—work—
3 Lights+microx25/15
-Sprintsx10
Not bad
Never sleeping again pretty much. Start at the intro and watch in order.
Look up Marble Hornet on youtube
Its a user on youtube with a ton of video entries. I wont give any spoilers.
7/3/12
XXXtra
-Bench 45x50
-Squat 45x5x10
-BB Row 45x25/25
-Facepulls Micro+minix50
-Pushdowns Micro+minix50
-Hammy Curls Micro+minix25 each
-DB hammer Curls 10x50
-Prowler +70lbs x10 w/ 50reps of jump rope on each trip.
Notes:
-Calories are going down from 4000 to 3500 every day. Slow fat loss les go
7/4/12
At home
Week 2
Bench
-Reverse Band Bench (pinky on rings, light)
95x2x5
135x5
185x5
210x3
240x1 -+15lb -1rep HOME PR
265x0 -Shouldn’t have made this attempt. Reverse band is harder at my house (rack height is smaller) than at school, so it explains why this happened
205x12 -+5 rep at HOME PR
-1 Thumbs in CG Bench (paused)
95x6
135x6
—work—
170x2 -+5lb -3rep PR. Wtf lol don’t even know what to say about what happened here today. It pissed me off to no end.
-DB Bench
25x12
—work—
50x20
60x8/7/5 -All these reps felt pretty awesome even though its not a lot of weight
-Band Pushdowns
Lightx20
—work—
2 Lights+microx20/20 -The band tension feels wierd when it starts getting with 3+ bands. Wierd.
Lightx50
-T-Bar Rows
+45x12
—work—
+90x10/10
+100x10
+110x10
-Barbell Curls
—work—
45x20
55x10
65x10
-Sprintsx10 w/ 50 jump ropes each trip
Notes:
-felt pretty angry and shitty while actually training but looking back it wasn’t even that horrible lol.
-Need to be in bed by 9 from now on.
7/4/12
In between 135x5 and 185x5 there was 160x5 on the reverse band. For some reason I can’t edit it in
7/4/12
Working with spar, changing up the program a bit.
Next time I see Reg Park 5x5 mentioned in any thread I’m going to shoot myself
[quote]PlainPat wrote:
Next time I see Reg Park 5x5 mentioned in any thread I’m going to shoot myself [/quote]
LOL
[quote]spar4tee wrote:
[quote]PlainPat wrote:
Next time I see Reg Park 5x5 mentioned in any thread I’m going to shoot myself [/quote]
LOL[/quote]
Its just a clusterfuck of exercises thrown together and done 3x a week (I’m speaking about phase 3) how could anyone seriously recommend that anyone tries to do this
7/5/12
XXXtra
-Bench 45x50
-Squat 45x5x10
-BB Row 45x25/25
-Facepulls Micro+minix50
-Pushdowns Micro+minix50
-Hammy Curls Micro+minix25 each
-EZ Bar Curls 25x50
-Prowler+70lbs x10 w/ 50 jump ropes each time
Dem deads tomorrow
Any update on the program change? seems like your making good progress on your current one. any reason to change?
[quote]jtownlax wrote:
Any update on the program change? seems like your making good progress on your current one. any reason to change?[/quote]
Don’t know if I really should share the template, you’ll all see it soon anyway. Mine had me making pretty good progress but I feel like 2 out of the 4 sessions a week just feel like complete shit. Like as if I wasn’t consistently having great sessions. Plus a change is fun, I doubt I’ll make progress any slower on my new program (probably faster). And now I have someone to ask questions about hitches along the way in the program to, rather than just trying to think about what the hell I could do when I had designed my own program.
My training program is staying around though, I made pretty good progress so no way I’d ever lose the template that I wrote for the way I have been doing things in case I need it again someday.
I don’t mind if you share details.
Interesting, will eagerly be waiting to see your training sessions.
[quote]spar4tee wrote:
I don’t mind if you share details.[/quote]
But that’d ruin the suspense
[quote]jtownlax wrote:
Interesting, will eagerly be waiting to see your training sessions.[/quote]
Ask and you shall recieve
7/6/12
At home
Week 1 (on this programming)
Deadlift
-SLDL from 2" Deficit (ramp to 8rm in sets of 6-8)
135x8
155x8
185x6
230x6
265x8 -Default PR. Last best was 280x6 without any deficit and with a belt. This was done beltless and on a deficit, so win.
-Deadlifts (work to 80=85% double)
135x5
225x3
295x2 -My legs were dead by this point, those sldls took a lot out of me. Tried 335 and could not budge it for the life of me. Whatever, not gonna complain after some good work on sldl’s.
-Band Hammy Curls
—work—
2 Lights+mini+microx20/20/20
-Pullups 25 total reps in 5/5/3/4/4/2/2 - Was happy as shit that I can even still do pull ups lol. next time I’m thinking 6/6/5/4/4
-Prowler +70lbs x10 w/ 50 jump ropes each time
Not bad. Bench tomorrow
7/7/12
At home
Week 1 QP
Bench 2
-1 Thumbs in CG Bench (paused)
45x2x5
75x5
95x5
115x3
140x1
165x10setsx1 -Volume +5rep PR. Easy
-Bench (pinky on rings)
95x5
—work—
145x3
165x3
185x2 -Felt slow after the CG for some reason. It was kind of 530AM though so not suprising. Still a +1rep PR.
155x9/6
145x7
-DB Bench
25x12
—work—
40x20
45x15
50x10
55x5
-Low Incline Skull Crushers (more like PJRs)
25x12
—work—
50x12
60x12
70x12 - I like this exercise.
-Shrugs
115x10
—work—
155x12/10/10 -w/ straps
-Lat Pulldowns
50x12
—work—
90x20
100x15
120x10 -lol made a counting mistake. shit. Fix it next time.
125x5
-DB Curls
—work—
25x12/12/10
Notes:
CG was awesome. Bench was OK, was tired so it explains slowness. Not bad overall. No conditioning because I had to go move mulch afterwards.