Standing OHP: 155 x 5
180 x 3
195 x 1… did 5 with more in tank
worked up… which might have been stupid
215 x 1
235 x 1
245 x 1…
HAPPY HAPPY JOY JOY
155 x 10
CG Bench: 3 x 8 x 225
Band pull aparts: 5 x 20
lateral raises: 3 x 10 x SW
Shrugs: 3 x 10 x 365
Thats all folks…
Hell of a nice OHP with the 245.
[quote]gorillavanilla wrote:
Hell of a nice OHP with the 245.[/quote]
eehh… all things consider I should be happy with it
Funny I just stepped back to 5\3\1. Mostly because I suck at self regulation of volume and intensity
[quote]damutt wrote:
Funny I just stepped back to 5\3\1. Mostly because I suck at self regulation of volume and intensity[/quote]
Which is a good things for you… not saying 5/3/1 is bad Im just BORED with it mentally .
Squats: a few warm up sets
15 x 3 x 375… thats not a type o, 15 sets
After last set had a near death experience. Actually it wasnt that bad in reality I was more fatigued in my upper back and shoulders having to unrack and setting up on all those sets.
Deads: 3 x 3 x 420
Good mornings : 3 x 10 x 165
Yeah stick a fork in me.
Now if you want to go crazy just do one set with 375 for 15-20 reps. Why put it down?
[quote]gorillavanilla wrote:
Now if you want to go crazy just do one set with 375 for 15-20 reps. Why put it down?[/quote]
like in this video…
nice OHP
either way you cut both ways of squatting are pretty bad ass
Well the reason for me doing multiple sets are many…
One the program is written that way
Plus in reality Ive found that high rep squats dont really improve 1 RM as much as one would think. Also doing lower rep sets one can focus on ones form.
Nice lifting and the rif is great with “Now you’re messin’ with a son-of-bitch”.
[quote]gorillavanilla wrote:
Nice lifting and the rif is great with “Now you’re messin’ with a son-of-bitch”.[/quote]
Thats my wife’s pet name for me from time to time…
^^Egads.
[quote]kpsnap wrote:
^^Egads.
[/quote]
Do I know how to train them or what ?..LOL
UGH… still feel beat the hell up from all the squat sets. I was planning on doing my regular benching. BUT I ended up deciding to switch to what I had planned on this coming Thursday.
CG bench: a few warm up sets
190 x 6
205 x 6
2 x 6 x 225… ugh this crap felt unusually heavy.
Pulldowns: 5 x 10 x SW
Seated db press: 5 x 10 x SW… havent done these in a long while went fairly light
Band pull aparts: 5 x 20 …between presses
Shrugs: 3 x 10 x 365
405 x 10
495 x 6… this was me being stupid.
Thats was it…hopefully I wount feel so beat up come Thursday so I can get some benching in.
.
My old ass had to man up to get through this session wasn’t feeling 100%…great way to start the bench portion of this program.
Bench : warm up
230 x 5
270 x 5
2 x 4 x 290
2 x 2 x 310
2 x 4 x 290
250 x 8
210 x 12
190 x 12
little more work volume then im use too. Plus for some damn reason I was having issue on concentric part of the movement.
Bent rows: 5 x 5 worked up to two sets 2 x 5 x 245
Arm curls: 1 x 20 x Sw
Had to short it short due to a Freshman FB game.
I swear to GOD sometimes I view myself like the guy in the above pic
