Your log rules, man. Strong as fuck.
I should also mention i’ve been upping the foam rolling, lax-balling and band pull aparts.
Bench
I definitely waited too long in between pressing days. Probably going to start adding in DE bench after deadlifts.
shoulder ciruit- orange band tornadoes
45 x2 x5
shoulder ciruit- orange band tornadoes
135 x5
shoulder ciruit- orange band tornadoes
225 x5
(fat gripz off)
275 x3
315 x3
345 x2
365 x1 (ugly ugly single)
Tricep pushdowns
choked orange band x35, 25, 25, 25
Hanging Scap retraction
bw x5 x4
Incline bench w/ bands
(choked orange bands)
45 x5
135 x5
225 x3
185 x2 x4
OH Squat partials
Bar at the height in the hole
45 x5
135 x5
185 x5
205 x1 (shoulder gave out)
Power curls
45 x5
95 x5
135 x3 x5
Bodyweight tricep extension
bw x5 x5
Treadmill
15 minutes @ 6.5 incline, 2.5 pace
Bench
185 x33
Squats
45 x5
135 x5
225 x5
(+knee sleeves)
315 x5
405 x5
(+belt)
495 x3
(+knee wraps -knee sleeves)
545 x1
585 x1
Hack squat
365 x15
365 x8
365 x5
Incline Bench
135 x10
225 x5
275 x5
295 x3
Bench
275 x3
315 x3
345 x2 x1
Some band pull aparts in there
DB lateral raises
45 x8
35 x8
25 x8
45 x12
no rest between first three sets, except to change dbs
DB bench
65 x4 x8
Floor Press
225 x5 x3
RDL
225 x3 x5
deadlifts
135 x5
225 x5
315 x5
405 x5
495 x3
545 x2 x1
deficit deads
405 x3 x3
good mornings
45 x10 (barbell)
strong band x12, x12, x18
Face pulls
50 x8
70 x8
90 x8
110 x8
130 x8
150 x16
40 x9
military press
135 x10
Wife and I are sick. Somehow still managed to pull 545 twive. Mixed feelings.
Squats
135 x5
225 x5
315 x5
405 x5
knee sleeves + belt
495 x3
585 x1
605 x1 (PR, maybe an inch above parallel)
Bench
135 x10
225 x8
315 x3
(+ average bands reverse setup)
315 x6
315 x3 x5
Hanging leg raises
bw x3 x10
Hack squat
315 x3 x5
swiss ball reverse hyper
bw x3 x6
bw x2 x10
Walking
15 min, .2 miles, 6.5 incline
[quote]byukid wrote:
Squats
135 x5
225 x5
315 x5
405 x5
knee sleeves + belt
495 x3
585 x1
605 x1 (PR, maybe an inch above parallel)
[/quote]
[quote]Patch2 wrote:
[quote]byukid wrote:
Squats
135 x5
225 x5
315 x5
405 x5
knee sleeves + belt
495 x3
585 x1
605 x1 (PR, maybe an inch above parallel)
[/quote]
[/quote]
A multiplicity of thanks!
Bench
45 x20
135 x10
135 x4
225 x5
275 x3
315 x3
335 x2
355 x1
225 x12
Rack Pulls
315 x5
405 x5
495 x3
585 x3
675 x3, 1, 1
treadmill
.25 mi @ 2.5 mi/hr @ 6.5 incline
squats
135 x10
225 x5
315 x5
405 x3
495 x3
585 x1
(added average and monster mini reverse bands)
585 x3
(doubled up average bands)
675 x2 x2
think i strained/mini tore my bicep from rack pulls.
So I’ve decided I want to do a meet next year sometime- hopefully in the first 6 months of the year. So, I will do 5/3/1 until 14 weeks before whatever meet I wind up with, then a week of volume accumulation, then this 12 week program I wrote, then a week rest. Good times. The week off wound up being really good for my psyche.
Squats
45 x5
135 x10
225 x8
315 x5
355 x5
410 x5
460 x5
Leg Press
495 x3 x10
585 x2 x10
OHP
45 x10
135 x8
165 x5
185 x5
205 x5
Pulldowns
130 x10
150 x10
170 x8
190 x7
210 x5
230 x3
ez bar curls
55 x20
Pretty damn strong in here bud. You should find some Samoans running around out there to be your lifting partners.
[quote]WhiteFlash wrote:
Pretty damn strong in here bud. You should find some Samoans running around out there to be your lifting partners.[/quote]
Gracias! And yeah, I would, but for some reasons samoans come in, do like one heavy set and then stand around for another hour. I will never understand how they get the way they do. I wish I was even half polynesian.
Bench
45 x12
135 x10
215 x5
245 x5
280 x10
Rear delt flies s/s with Pulldowns
100 x20 | 145 x8
120 x10 | 175 x8
120 x10 | 205 x5
120 x10 | 235 x3
120 x10 (at the end of the workout)
DB Bench
75 x15, 13, 12 10
Doing these in a modified edt- get to 50 reps each week and add 5 lbs.
Kroc rows
100 x20/side
[quote]byukid wrote:
[quote]WhiteFlash wrote:
Pretty damn strong in here bud. You should find some Samoans running around out there to be your lifting partners.[/quote]
Gracias! And yeah, I would, but for some reasons samoans come in, do like one heavy set and then stand around for another hour. I will never understand how they get the way they do. I wish I was even half polynesian.[/quote]
Haha, once read that Polynesians make up the largest percentage of NFL players relative to the number of their people. Not sure that makes sense, but the moral is Samoan = Tiger blood.
Power clean
135 x3 x1
Deadlift
135 x6
225 x5
315 x5
340 x5
395 x5
445 x7
Good Mornings
Heavy Band + 50 lb dumbbells
4 x8
Swiss Ball Reverse Hypers
bw x3 x6
Stir the pot and decline crunches
15/way, 10/ way, 10/way
bw x8 crunched
BTN Push-Jerks
135 x1
145 x1, 1, 1
Cross rope rear delt rows
125 x3 x10
ala Dave Tate
5/3/1
3 Week
Squat
135 x6
225 x5
315 x5
380 x3
435 x3
490 x4
OHP
95 x6
135 x5
170 x3
195 x3
220 x6- huge rep record PR for me, and no shoulder problems, which is big.
Hack Squat
315 x5 x5
Lat Pulldown
145 x6
175 x6
205 x5
235 x5
265 x3
305 x1 (Once I start repping this I should be better moving to chinups)
Standing abs
75 x15
100 x15
125 x15
5/3/1
3 Week
Face pulls
100 x2 x15
150 x3 x12
Bench
45 x5
135 x5
230 x3
260 x3
295 x8
225 x10
Pulldown
160 x5
190 x5
220 x5
250 x4
280 x3
DB Bench
80 x15, 12, 8, 6
Shrugs
585 x2 x3
675 x2 x3