Squat
-Squat
45x2x5
95x5
155x5
200x3
225x3
250x3
275x3 -+1rep PR +belt. Spotter was touching my torso the whole time, didn’t help me at all but figured its worth noting
-5 Count Paused Squats
95x6
155x3
215x6/5/5 -+2, +1, +2 rep PRs
-Squats
185x10/10/10/10/10 -Belted on the 5th set so I didn’t die. I hate you quincy
-Pulldown Abs
80x12
—work—
150x20/20/20
-T-Bar Rows
+60x12
—work—
+115x12
+125x10
+135x8
+145x5
----Later on----
-Jav throwing, 25 throws total
-Walking @3.5 mph on 3% incline for 16 minutes
Bench 1
-Strict PRess
65x5
75x5
85x5
95x5
105x4
115x2 -+5lb -3 rep PR. Not bad IMO
-Incline Bench (pinky on rings)
45x2x5
75x5
100x5
125x5
140x5
155x2 -Same as last week no PR but the exercise was 2nd this time so not bad at all
-Pushdowns
50x12
—work—
110x12
120x12
130x12 drop 70x12
-DB Front Raise
15x12
—work—
40x20
45x15
50x10
55x5
-Barbell Row
115x12
—work—
160x12
170x10
180x8
190x5
-Barbell Curls
45x12
—work—
70x12/9/8 drop 45x8 last set - Lot of bicep wierdness here will explain in notes
----later------
-Walking @3.5 mph on 3% incline for 33 minutes
Notes:
-My pinched nerve in my left arm was flaring up pretty bad it didn’t hold me back on anything but the curls where getting a PR was gonna be impossible lol. Still not a bad session though
EDIT: wanted to mention that the drop sets on arm exercises were to get more blood flow in figured it would help a bit.
You think you are stalling after like 1 week of the diet? Hahahhahaha… Give it time dude. And sure as hell don’t remove cal’s in the workout period.
You are doing intermittnet fasting of some sort? How do you have it setup?
Also, given that you probably want to keep all your lean tissue and potentially build some, I would say fuck the scale. take pictures every morning in the exact same spot/lighting. If weight doesnt change, who cares if you are looking leaner?
Bench 1
-Strict PRess
65x5
75x5
85x5
95x5
105x4
115x2 -+5lb -3 rep PR. Not bad IMO
-Incline Bench (pinky on rings)
45x2x5
75x5
100x5
125x5
140x5
155x2 -Same as last week no PR but the exercise was 2nd this time so not bad at all
[/quote]
are you using ohp as your main exercise for upper body now? if so, good choice and what’s your goal?
[quote]arramzy wrote:
You think you are stalling after like 1 week of the diet? Hahahhahaha… Give it time dude. And sure as hell don’t remove cal’s in the workout period.
You are doing intermittnet fasting of some sort? How do you have it setup?
Also, given that you probably want to keep all your lean tissue and potentially build some, I would say fuck the scale. take pictures every morning in the exact same spot/lighting. If weight doesnt change, who cares if you are looking leaner?[/quote]
Its only 60 cals haha and I hate oats in the morning. I actually ended up not cutting it out this morning. Yeah look back a few posts I posted it. We worked it out over in the BOI on Facebook I fast from 7pm-11am and eat 11am -7PM. And I have high carb days 1-2 times a week depending on how I feel but everything else is a low day. Its not only the lean tissue that matters though, obviously I want to keep as much as possible, but I have to compete in the 170s or 180s for wrestling to be able to make an impact.
Honestly I’ll probably be down to 185 after wrestling tonight
Bench 1
-Strict PRess
65x5
75x5
85x5
95x5
105x4
115x2 -+5lb -3 rep PR. Not bad IMO
-Incline Bench (pinky on rings)
45x2x5
75x5
100x5
125x5
140x5
155x2 -Same as last week no PR but the exercise was 2nd this time so not bad at all
[/quote]
are you using ohp as your main exercise for upper body now? if so, good choice and what’s your goal?[/quote]
It’d be better worded as A main exercise for upper body. My 4 main pressing movements are CG paused bench, regular bench, incline bench, and Strict Press (OHP). The goal for OHP weight or the goal of overhead pressing? Short term 135x5 then 185x5 would be cool. Obviously long term I want so much more then that. The goal of OHP is to strengthen shoulders for benching lol, chime in if I’m wrong spar
Bench 1
-Strict PRess
65x5
75x5
85x5
95x5
105x4
115x2 -+5lb -3 rep PR. Not bad IMO
-Incline Bench (pinky on rings)
45x2x5
75x5
100x5
125x5
140x5
155x2 -Same as last week no PR but the exercise was 2nd this time so not bad at all
[/quote]
are you using ohp as your main exercise for upper body now? if so, good choice and what’s your goal?[/quote]
It’d be better worded as A main exercise for upper body. My 4 main pressing movements are CG paused bench, regular bench, incline bench, and Strict Press (OHP). The goal for OHP weight or the goal of overhead pressing? Short term 135x5 then 185x5 would be cool. Obviously long term I want so much more then that. The goal of OHP is to strengthen shoulders for benching lol, chime in if I’m wrong spar[/quote]
Smart choice OHP is probably the best assistance for bench, you’d be milking lot more out of your bench after you’ve strengthened your ohp.
Bench 1
-Strict PRess
65x5
75x5
85x5
95x5
105x4
115x2 -+5lb -3 rep PR. Not bad IMO
-Incline Bench (pinky on rings)
45x2x5
75x5
100x5
125x5
140x5
155x2 -Same as last week no PR but the exercise was 2nd this time so not bad at all
[/quote]
are you using ohp as your main exercise for upper body now? if so, good choice and what’s your goal?[/quote]
It’d be better worded as A main exercise for upper body. My 4 main pressing movements are CG paused bench, regular bench, incline bench, and Strict Press (OHP). The goal for OHP weight or the goal of overhead pressing? Short term 135x5 then 185x5 would be cool. Obviously long term I want so much more then that. The goal of OHP is to strengthen shoulders for benching lol, chime in if I’m wrong spar[/quote]
Smart choice OHP is probably the best assistance for bench, you’d be milking lot more out of your bench after you’ve strengthened your ohp. [/quote]
yeah I just do what I’m told, the reason I dropped OHP for awhile is because it HADNT helped my bench. I honestly think awhile ago my bench wasnt moving because I wasnt doing enough assistance shit. I mean like a long long time back like in the beginning of the log.
should be below my lowest I’ve gotten to so far by tomorrow.