I didn’t list explicitly any lower assistance i was gonna do and 1 set of 80% 5RM isn’t gonna make dat much difference…
[quote]Macmade wrote:
I didn’t list explicitly any lower assistance i was gonna do and 1 set of 80% 5RM isn’t gonna make dat much difference… [/quote]
it will make a difference. and dont do any lower assistance aside from hyper extensions
then why are you telling me to do more sets for volume day?
[quote]Macmade wrote:
then why are you telling me to do more sets for volume day?[/quote]
because you’re supposed to do 5x5 then adjust according to you
Just random assistant works to prepare for Monday’s new routine.
Dumbbell Bench Press: 120x2x9, x6
About the best I can do atm.
Kroc Row: 100x6 right hand, 100x7 left hand
Done in singles. Need more grip.
Some tricep pulldowns, tried to do JM press today at a different YMCA today and it didn’t feel the same as the one I’ve always done JM press at. Some pullups too. And deadlifted 240x5 easy for fun.
How I miss squatting in reps. Start of Hybrid Texas/Westside routine.
Volume Squat Day:
Squat: 135x5, 215x5x5
I’m assuming my 5rm is 240, the weight I couldn’t do at the end of SS, and really ambivalent about whether i can do it now. Though this was quite nauseating.
OHP: 65x5, 110x5, 115x4, 90x7
My wrist was very “bendy” today, them felt like breaking off at the end. 115 for 4 after a PR of 110x5 is pretty good, I suppose 115x5 could have happened if I tried it first. Fifth rep was just hard getting off the shoulder. Ended off with a 90x7, aimed for 10 but doing OHP is way more brutal than bench press.
Pullups: 45lbs x4, BWx13, BWx12
Neutral grip. Seems like pullups with 45s is perpetually fluctuating between 3-5 reps.
Hyperextension: 70x8, x5
Waayyyy harder than the last time I did it. Probably those squats had something to do with it.
Story time lol. This ~300lbs senior at my highschool was squatting next at the powerack next to me at the gym. He was squatting 355, which would have been okay if he went full ROM. But while he was quarter-squatting it for reps, some 40 years old guy doing curls on a bosu ball with one leg standing (yes, these guys exist…) start complementing how impressive that was and ended off with a farcical “joke”, he asked “do you need me to sit on the bar man?”… Faith in Gym = Lost…
Now back here, deadlifting 275x3 or 260x5 and benching 165x3 next workout. Intense, gonna eat up on those chicken now.
[quote]Macmade wrote:
How I miss squatting in reps. Start of Hybrid Texas/Westside routine.
Volume Squat Day:
Squat: 135x5, 215x5x5
I’m assuming my 5rm is 240, the weight I couldn’t do at the end of SS, and really ambivalent about whether i can do it now. Though this was quite nauseating.
OHP: 65x5, 110x5, 115x4, 90x7
My wrist was very “bendy” today, them felt like breaking off at the end. 115 for 4 after a PR of 110x5 is pretty good, I suppose 115x5 could have happened if I tried it first. Fifth rep was just hard getting off the shoulder. Ended off with a 90x7, aimed for 10 but doing OHP is way more brutal than bench press.
Pullups: 45lbs x4, BWx13, BWx12
Neutral grip. Seems like pullups with 45s is perpetually fluctuating between 3-5 reps.
Hyperextension: 70x8, x5
Waayyyy harder than the last time I did it. Probably those squats had something to do with it.
Story time lol. This ~300lbs senior at my highschool was squatting next at the powerack next to me at the gym. He was squatting 355, which would have been okay if he went full ROM. But while he was quarter-squatting it for reps, some 40 years old guy doing curls on a bosu ball with one leg standing (yes, these guys exist…) start complementing how impressive that was and ended off with a farcical “joke”, he asked “do you need me to sit on the bar man?”… Faith in Gym = Lost…
Now back here, deadlifting 275x3 or 260x5 and benching 165x3 next workout. Intense, gonna eat up on those chicken now.
[/quote]
LOOL @ what you saw in the gym… Sad sad, was it ed? Cuz hes a pus lol
yes, yes it was. still *double reverse facepalm
Hang on, forgot a stat update since im starting this new thing:
Bodyweight: 152-156
Squat: 285x1
Deadlift: 275x2
Bench Press: 160x3
OHP: 115x4
Pullups: 45x4
I know, I know, I might not be able to squat a 285 anytime i want but it’s still my most recent personal best and a far more reliable stat than my previous two squat sessions, not that it is 100% accurate…
Good Deadift:
Recovery Squat Day:
Squat: 175x3x5
Easy and Sore cuz I didn’t recover. 1 min rest in between sets.
Bench Press: 65x5, 95x5, 115x5, 135x1, 135x2, 165x2.5, 140x9.5
A PR? Not completely. Horrible form today, not feeling it like last week benching. Maybe skipping the dynamic bench last friday had an effect. Anywayz, 91.7% of XArena’s bench press? pretty good improvement from like 82%.
Deadlift: 225x3, 275x5, 285x2
A double PR? Conventionaled first 2 reps of 275, semi-sumoed the last 3 reps. Rest 5 minutes, then pulled 285x2. Could have bounced off the weight for a 3rd rep but chose to be authentic and take 5 seconds between reps for deads.
Being the introvert that I am, I wasn’t planning to go to the buffet with a lot of old friends today but peer pressured into not being a complete pretentious douche. For 25 bux, I had only a plate and half of mainly meat product, reason being that I went with a semi-full stomach. Probably 100+ Protein, 800+ Calorie, little carb and some fat. With the big ass sandmich I had before and couple of chicken breasts, eggs, milk and a protein shake. I think I should recover just fine.
Meanwhil, aiming for 295x3 on Deadlift, if I can do that, proceed to 300, if I cant, dropped to 290x5 depends on the difficulty of 295. Can’t wait to see how easy/hard 240 is on squat. Nervous kinda.
Look at you bro…awesome progress…went from 125 at the start of this thread to 135 x 10 and 165 x 2.5…you remind me of myself…same kind of shit back in high school…bench sucked and now its my best lift.
Thanks man! Did a lot of assistance exercises for bench over the past couple of month so I’ve been trying pretty hard!
Congrats to XArena on some huge PRs again this week.
In need of figuring out my assistance day program.
Assistance Day:
Dumbbell Bench Press: 120x8
Talk about uncomfortable. Did only 1 set of 8 cuz this is probably placing too much stress on my CNS.
Tricep Pulldown: 72.5x3x8
Pretty Easy actually.
Chest-Supported T-Bar Row: 100x8, 105x8, x5
Not the best form of all time.
Standing Bicep Curl: 60x5, x14, x8, x15
After the x14, I went to do the cable overhead tricep extension. Then came back to this.
Cable Overhead Tricep Extension: 50x8, 57.5x2x8
Easy.
Some pullups. Not recovered at all, body aching from chest to quad.
Woke up with a Giant headache and a light fever.
Intensity Squat Day:
Squat: 135x5, 155x5, 185x5, 205x3, 235x1, 245x5
omg headache, wonder if being sick hurts my lift at all. First 4 reps of 245 was easy, didn’t pause little before the 5th rep and had to grind the last one out a little bit.
Bench Press: 80x20x3
Just lying there on the bench. A little uncomfortable but beats squatting. Wasn’t sure if i was doing it max-speed doe.
Incline Smith Machine JM Press: 145x3x8
A PR I suppose. Doesn’t hurt my tricep. Yay
Bicep Curl: 70x2x8, x15, x11
Used a little momentum. But pretty good.
Sick like a boss. Aiming for a 255 squat next week.
lol, your intensity day should be a real motherfucker to grind out. If not, up the weight!
Yes being sick likely hurts your lifts.
I know, I was gonna try 255, but being sick probably wouldn’t help.
Another day being sick, another day at gym.
Volume Squat Day:
Squat: 135x5, 220x5x5
Pretty easy, despite the fact my throat was dying, head was hurting, “palms are sweaty, knees weak, arms are heavy, There’s vomit on his sweater already, mom’s spaghetti” (still is as I’m writing this) My form has improved alot, had myself videotaped and was going 2 inches below parralel.
OHP: 75x5, 120x1.5, 105x5
Failed to lockout for 2nd rep. Expected it, at this point, breathing hurts my throat, but only for a while. later seated shoulder press 105x4, inclined the 5th one.
Need to get myself checked out, always expected to heal naturally whenever i get sore throats, but not this fucken time. Have been eating basically nothing since saturday, couldn’t go sleep last night also with images of squatting popping up on my mind -.-
[quote]Macmade wrote:
always expected to heal naturally whenever i get sore throats, but not this fucken time. Have been eating basically nothing since saturday, couldn’t go sleep last night
[/quote]
That’s why you’re not healing. Good luck.
[quote]hastalles wrote:
[quote]Macmade wrote:
always expected to heal naturally whenever i get sore throats, but not this fucken time. Have been eating basically nothing since saturday, couldn’t go sleep last night
[/quote]
That’s why you’re not healing. Good luck.[/quote]
Thanks man, felt much better today actually, just some light coughs.
Recovery Squat Day:
Squat: 175x3x5
Easy. This’s good to get me pumped for bench and deadlift.
Bench Press: 65x5, 85x5, 105x5, 135x3, 165x3, 145x8
Solid 3 reps, so +1 rep PR. Got 145 for 8, spotter helped me for rep 6,7 and 8 on the last 2 inches of locking out when I could probably grind it out. Not bad since I’ve been sick.
Deadlift: 225x3, 285x5
Actually did 4 with 3-4 sec between each rep then the fifth one failed. Walked around for 10 sec, went back and pulled a 5th one. Quite brutal. +10lbs PR
Bicep lacking lolz, thought I would never consider this but symmetry man. Might miss tomorrow’s recovery/assistance day though :S All in all, not a bad session consider the fact that I’ve been horribly sick.
Think I’m finally cured.
Assistance Day:
Tricep Pulldown: 72.5x10, x8, x7
After reading the article yesterday on fuller muscle, I decided to take only a minute of rest or so between sets. I think I should drop down the weight a bit then.
Lat Pulldown: 140x10, x8, x8
Same, short rests, drop weight next time.
Shoulder Lateral Raise: 20x10, 22.5x2x8
Get some blood pumping.
Incline Dumbbell Bench Press: 80x8, x2x12
Short rest, can probably do two 50s.
Did some pullups, tried to do chest supported t-bar row but was burnt out.
Pretty damn good session.
Intensity Squat Day:
Squat: 135x5, 155x5, 185x5, 205x3, 235x1, 255x4, x1
10lbs -1 rep PR. It seemed like my body forgot “how” to push for the fifth rep as my head is telling it to push. I think that’s what it meant to loss “tightness”, couldn’t apply any force for the last rep. Anywayz, took the weight off and put it back on again then did one more, had another in me I think.
Bench Press: 90x20x3
Easy.
Dumbbell Bench Press: 120x8, x7, x6
Thought I could do better, seems like i’m stalling at this weight.
Left arm Kroc Row: 65x3x12
Minimum rest. Trying to achieve symmetry between my right and left lats here.
Gonna attempt 260lbs next intensity day anywayz, i know it not to be a strength problem. Besides I was sick all week this week.