Ha, live and learn right?
Usually doesn’t bother me too much but I guess it did this time. Still trying to figure shit out …
Fuck deloads just reload
1 Like
Week 12
Bench 6,6,6,5,4 @ 180lb
Bent over row 5x6 @ 145lb (dropped weight and slowed reps waayyy down, will work back up from here)
Landmine press 12,12,12, 12R 8L@ 70lb
Pendlay 4x12 @ 135lb
Dip 14,9,8,8
Rear delt fly 20,16,15,15 @ 15lb ea
Sub 200lb in the morning. Diet was shit this past weekend, and lots of beer/late nights and it showed in my work today. Dropped back weight on bent over rows and plan on slowly bringing them back up with very slow, controlled reps.
Still feeling last squat day in my hamstrings.
Week 12
Deadlift 5x5 @ 325lb
HLR 15,15,15,12,12
Zercher squat 4x8 @ 140lb
Pull up 8,5,4,4
Good morning 1x12 @ 125lb, 3x12 @ 115lb
Walking lunges 25lb each hand 4x15
Deadlift felt pretty amazing today. Definitely going up to 335 next week.
I decided to take a step back on good mornings to try to get a better handle on what exactly is happening during the.movement. It felt better at 115, and I may even drop back again next week.
On another note- I ate a ton yesterday and I performed well today. @jwlake06 @mortdk @burnur have any of you noticed anything that would imply one day of eating “more” or “better” can improve performance that is noticable?
Just curious because I can’t tell if I had an off day yesterday, or if eating has that much of an immediate impact.
I find if I don’t eat enough on a day I train, I tend to feel more sore the following day. And when eat plenty I tend to have better workouts.
1 Like
Week 12 OHP
OHP 6,6,6,6,4 @ 105lb
Pendlay 6,6,6,6,5 @ 160lb
Had to take a long break here to repair a burst water line at my parents house. Took 40 minutes or so… Came back, warmed up again and did…
Incline press 12,12,8,8 @ 115lb
Bent over row 4x12 @ 135lb
Pushups 19,12,11,11
Pull up 9,5,4,4
Not the happiest with how I’m doing this week. DL was ok, but all pushing mains haven’t been doing well.
Considering posting a progress pic I took after the workout today. Not too sure how to upload pics though.
2 Likes
Week 12 squat
Squat 5x8 @ 255lb
HLR 15,15,12,12
Pause squat 4x12 @ 165lb
Chin up 9,6,5,5
RDL 4x12 @ 135lb
Walking BW lunges 4x25
Crushed it today, staying at 255lb next week. RDLs felt good today. I think I’m getting the hang of them. Might bump up weight next week.
Going to try to find a pic of last year for a side by side comparison. Up about 20 lb from this time last winter if I’m not mistaken.
1 Like
I haven’t really, but I’m sure there are studies that shows that eating and drinking right improves performance.
However many years ago when I was a competitive cyclist, I’m sure I could feel a difference, but not until the finish after about 120 km of racing.
1 Like
Week 13
Bench 5x6 @ 175lb
Bent over row 5x6 @ 150lb
Landmine press 4x12 @ 70lb RLLRRLLR
Pendlay row 4x12 @ 135lb
Dip 16,9,8,8
Rear delt fly 20,20,20,16 @ 15lb ea
Widened my bench grip from pinky on the ring to ring finger and it made a world of difference. Bench felt great today. Staying at 175lb next week. Everything else will stay the same too, but I might start adding weight to dips and cap sets at 12.
Weighed in at 198lb this morning
Just realized I fucked up and did 175lb for bench when I did 180 last week. Haha oh well. At least I know for a fact 175lb is no biggie.
1 Like
Week 13
Deadlift 5x5 @ 335lb
HLR 5x12
Zercher squat 4x8 @ 145lb
Pull up 7,4,3,3
Good morning 4x12 @ 120lb
Lunge 4x15 @ 25lb each hand
I’ll admit I did touch and go DL for the last two sets. Next week at 335 will be dead stop throughout. Zercher will stay at 145 for the next few weeks until I feel like wanting to die again on deadlift day. GM felt good.
Going to feel like death Thursday. Today was a serious willpower test.
Week 13
OHP 6,6,6,6,3 @ 105lb
Pendlay row 5x6 @ 160lb
Incline press 12,12,11,9 @ 115lb
Bent over row 4x12 @ 135lb
Pushups 20,13,12,12
Pull up 7,5,4,4
Pretty disappointed with how today went. OHP has been the most difficult lift for me to progress in. Might switch up to a different movement for a 5x6 for a month or two and see where I land at the end.
Stick with it bro! Learn how to brace properly and squeeze your glutes. Check Brian Alsruhe’s YouTube channel on bracing. OHP is most peoples weak lift. Mine was always incline.
1 Like
Haha I’m weak on OHP and incline…
Week 13
Squat 5x8 @ 255lb
HLR 5x12
Pause squat 4x12 @ 165lb
Chin 7,5,4,4
RDL 4x12 @ 145lb
BW lunges 4x25
I hit 255 two weeks in a row, so in theory up to 265 next week. Not too sure if that’s what’s actually going to happen though. Never a doubt that I’d hit the reps, but Jesus Christ it’s getting difficult haha. Contemplating taking it a little easy next week with the holiday and whatnot, we’ll see.
Off to a saurkraut making party for saurkraut and… You guessed it… Beer.
2 Likes
Is this a euphemism for something
Haha nope, just a bunch of family members gathering in my parents garage with 200+ lbs of cabbage, making saurkraut and drinking beer. It’s a great time.
Is it for commerce, or do ye just like to have a lot of it on hand?
Just like to eat it!
Plus, we use any excuse to have a party.
1 Like
Week 14
Bench 5x6 @ 180lb
Bent over row 5x6 @ 155lb
Z press 12,12,12,10 @ 65lb
Pendlay row 12,8,8,8 @ 135lb
Dip 16,10,9,8
Chest supported RDF 4x12 @ 7.5lb
Bench felt good today, will stick to 180 again next week. Replaced landmines with Z press and I’m glad I did. That shit was HARD. Hopefully it will kickstart my OHP.
Also started doing chest supported rear delt flyes. It’s almost embarrassing how little weight I can use on them.
1 Like
Think maybe you found a weakness in rear delts?
1 Like