Bench press
Before I went in I did some foam rolling, and some strecthing
Bench press
215x3
230x3
240x6 1rep and 5 lb PR
4 board work
240x3x5
Incline bench
95x5
115x5
135x5
155x2x5 havent done these in months, it feels weird to do them, but my shoulders felt fine, I brough the bar up much higher on my chest too. Will make these a big part of my lifting from now on
Standing Tricep extensions
85x8
95x3x8
105x8 10lb PR
Lat pulls
Laying Tricep extensions
week 3 cycle 2
military press
55x6
65x5
75x3
95x5
110x3
120x14 PR to say the least.
Pullups
Dips (not many)
shoulder press
rear delt flys
did some jump rope too
Today Bir PR with the deadlift 405x5
This is a big one for me, It was tough, but I knew I had to do it.
Followed it up with rack pulls above the knee, 515x3 another PR…even with a very sore low back.
Kroc rows 130x2x10 another PR.
Very happy, very pleased on how the progress is going!
Bench day
So Ive kinda got away form 5/3/1…at least for now, I know its probably not the greatest Idea, but I just dont like how its going at all, I need to get heavier weights in my hands for lower reps.
135
165
185
225
245
255
275x1 1/2 I just stalled a bit on the way up on the second, it pisses me off becuase the last time I went real heavy on bench I hit 275x2 cleanly.
2
2/5/10
ME squat day
working sets:
315x1
365x2 rep PR
405x1 actually hit depth this time…so technically a PR
Put on power pants
415x2 smoke show.
Strong lifting in here!!
[quote]brauny96 wrote:
Bench day
So Ive kinda got away form 5/3/1…at least for now, I know its probably not the greatest Idea, but I just dont like how its going at all, I need to get heavier weights in my hands for lower reps.
How about increasing the weight you do for your work sets by 10%? i felt this way a month ago so i increased the weight a little and its paid off, at least in my mind
[quote]caveman101 wrote:
[quote]brauny96 wrote:
Bench day
So Ive kinda got away form 5/3/1…at least for now, I know its probably not the greatest Idea, but I just dont like how its going at all, I need to get heavier weights in my hands for lower reps.
How about increasing the weight you do for your work sets by 10%? i felt this way a month ago so i increased the weight a little and its paid off, at least in my mind[/quote]
Ehh, maybe that would have worked, but I needed to just go back to what has gotten me good gains, and thats the conjugate method, only this time Im following it to the word.
[quote]muscle_g wrote:
Strong lifting in here!![/quote]
Thanks man.
2/8/10
DE squat, ME deadlifts
Speed box squats with purple bands: low weights, but great bar speed
Deadlifts w/chain
I was gonna try this out, havent done it since august so I figured why not
225
275
275 add 50lb chains
315
315 add another 50lb of chain
365+100#chains for double
375+100#chains x3
Back raises
Lat Pulls
really cut out the assistance work, Im feeling kinda beat up, but I dont have the time currently to take a deload
Close grip bench
Close Grip Bench w/mini bands
135
185
135=mini bandx3
185=mini bandx2
205 minix1
225 mini x 1/2
Squat w/ chains
135
185
225
225 100# chains
275 chains
315x3 chains
365x3 chains
405x2 chaINS
2/15/10
Speed squat w/ purple bands
light deadlift off elevated platform. worked up to 365
2/17/10
Bench w/chain & shirt work
80pds chain+bar
95+chains
135+chainsx3
185+chainsx2
215+chainsx1
All of the raw benching went great! I found my grip (ring finger on ring)
Threw on my shirt, took off the chains.
315x4x2 touch
365x3 off 3 brd
405x1 off 3brd
all of these felt great.
2/20/10
ME squat
135
225
275 threw on breifs
315
365
405x2x1
on these sets I was trying to find depth, also working commands.
415x3x1
425x2x1
threw on suit.
455x2 no depth
495x1 no depth, getting really tired
545x1/4 I was gassed, and the weight was just too heavy.
2/22-2/25
basically this week’s lower body workouts were nothing but deload and recovery. I worked up to a 315 squat that was it, and just did recovery work
My upper body day was great.
225 4 sets of chains for single-10lb pr
Did great in the shirt this week too,
335 4 sets of chains off 2 brd for a single.
This was the last week of heavy training for me. Next week ill Do my openers, and thats it till the meet.
Deadlift opener
135x5
185x5
225x5
275x5
325x3
375x1
400x1 Felt heavy, due to a form issue. will most likely open with the 375 just for good caution.
Bench Opener
95x5
135x5
165x3
195x3
225x2
240x1 pause
245x1 pause, smooth like butter.
Good luck dude!
Back to training!
DE Upper, and conditioning
Speed bench w/ minis
100x9x3
jammer machine 225x3x3
Tate Press 35x3x8
Clean and press
Lower Body 3/19
SSB low box squat
155x3
205x2x3
245x2
295x2x2
These did not go well.
Sumo Speed pulls
275x4x2
Band Pull-Throughs
purple