Thanks Dude!!
And now on the log:
DELOAD WEEK ONLY WORKOUT
DIPS - 10 sets of 7 reps
Pullups - 3 sets of 5 reps
Chinups - 5 sets of 5 reps
That it, now getting ready for my super short trip of beer and football in Dallas on Sunday, should be back in the gym on next tuesday to start next cycle! The last one this year!!
Training max:
Push Press - 155
Deadlift - 350
Bench - 230
Squat - 290
[b]Tuesday Nov24
Cycle 16/Wave 1[/b]
Push Press
Worked up to 135x7 1rm formula = 166lbs ALL TIME RECORD!!
Ok i did 135x8 like 3 months ago but my form was kind of cheating,now i reset every time,almost perfect form, still more place for explosion, but this is defenetly good today! Also the final set was supposed to be 130lbs this week but one plate per side is so much better!!
Dips:
4 sets of 8 reps
4 sets of 7 reps
2 sets of 6 reps
total:72 reps
Chinups:
4 sets of 5 reps
4 sets of 4 reps
2 sets of 3 reps
total:42 reps
Called it a day, tired and to many peoples in the gym!!
[b]Thursday Nov26
Cycle 16/Wave 1[/b]
Deadlift
Worked up to 300x7 1rm formula = 370lbs
No pr today but that fine, Seems like i hit less pr in the first wave!!
Good Morning:
115x10
115x9
115x8
(feel weird in my back so i stop)
Hanging Knee Raise:
Many reps for many sets
Macgyver Ghrs:
2 sets of 5 reps
That it, must go back home for football! Thanksgiving Cowboys Game!
[b]Friday Nov27
Cycle 16/Wave 1[/b]
Bench
Worked up to 195x9 1rm formula = 254lbs
Its ok, i think i could push another rep or two but without spotter didnt feel safe!
DB Bench Press:(goal today was high reps/at least 20 on the first set!)
50x22
50x16
Dips:
4 sets of 5 reps at bodyweight+25lbs
1 all out set of 8 reps with bodyweight+25 (think we can call it a pr)
Pullups:
3 sets of 5 reps
T-Bar Row:
One drop set:
3platesx7, 2 platesx4 for 11 reps total
15 minutes of cardio,light not intense!
After the weekend…back to the gym!!
[b]Monday Nov30
Cycle 16/Wave 1[/b]
Squat
Worked up to 245x7 1rm formula = 302lbs
Not stellar, again i hit more pr on wave 2 and 3!
Incline Ghr:
2 sets of 10 reps
1 set of 8 reps
Leg Press:
4pps x 10 reps
5pps x 10 reps
5pps x 10 reps
6pps x 5 reps (stop there, my knees doesnt like heavy stuff on this machine, hack squat better option!)
Calf Press:
3 sets of many reps focusing on stretching and control
Hanging Knee Raise:
3 sets of 10 reps
It was a ok day!!
Another update and maybe my quote of the day:
Stop thinking or searching about magic and best assistance work…Stop majoring in the minor…My log will be sample, main movement,2 assistance lifts and maybe some calves and bicep work! Like the original trimvirate or big but boring template! I forgot maybe some traps work(shrugs) along the way…Also more cardio,rope jumping,running, hills maybe and also complexes coming in a theather near this log!! I just wanna be in shape and strong!
Hey Crank,
What are your goals in the next 5-6 months??? Write down three-four and get after them! As for bench work, I haven’t read all of your posts and I’m not super strong (345 at 6’1" 208lbs) but I think it might be good to really look the where and how you are missing or failing at. Right now I know I need tricep work, after a few months of concentrated work there, I will have to hammer my shoulders more, and so on. In the past I have used floor presses and inclines to really help me as an assistance to DE days with the Westside stuff to work on bench pathways without the full ROM wear and tear. Just some thoughts. Good luck boss.
First , thanks for stopping by TWP!!
3 or 4 goals, well let me tell you this:
Those are very short goal:
Push Press - 135x10
Deadlift - 400x1
Bench -225x5 (i did 2 or 3 lately)
Squat -315x1
Also need a spotter at least once on bench, sometimes i feel i have one or two more reps in the tank!
Another goal is to get in crazy shape…i will be 35 next month and you know…i wanna feel good!
Push Press for set of 10??? May I ask why? Push press is an explosive move, well supposed to be, wouldn’t know it from my shitty form. But it is so dependent on timing on the leg drive, much harder to control compared to the military and high reps always suffer on my end. But, at least it is a goal!
As for bench, I know you play hockey and may or may not give a damn about powerlifting, but find a gym somewhere…bet there is one within a couple hours, and go have STRONG PEOPLE watch your form and function. As with everything, you are only as strong as your weakest link and I can almost guarantee your form is holding you back…and don’t laugh, it is holding us all back. If you are serious, get your ass in front of folks who know what they are doing, you don’t have to have the same goals as them. Believe me, it is very humbling, but it is the best time/money you will ever spend. Good luck, and crawl before you walk.
Am:
Hockey Game - 1h30
first game in the week, my legs are so sore!!
Then had time for a short nap!
Pm:
[b]Wednesday Dec02
Cycle 16/Wave 2[/b]
Push Press
Worked up to 140x7 1rm formula = 173lbs HUGE PR ALL TIME RECORD!!
Just beat last week performance!!
Seated DB Military Press:
60x9,3,2 - 14reps rest pause
Weighted Dips:
5 sets of 5 reps with bodyweight+25 (same weight on all sets)
Chinups:
5 sets of 5 reps (bodyweight only)
Hammer Strength Pulldown Machine:
2ppsx13,5,4 - 22reps rest pause
Also did sone bands face pulls as a warmup at the beginning of the training, What a day!!
Twp: Push Press is a fun and nice exercices, sets of many reps are a little similar to what you see in some strongman competion,(log clean and Press)…Lifting heavy weight overhead is cool…
Not saying it isn’t cool brother, I just can’t control heavy weights for high reps using push press with good form. Hell, I’m just jealous!!! Good luck
[b]Saturday Dec05
Cycle 16/Wave 2[/b]
Bench & Deadlift
Bench:Worked up to 205x8 1rm formula = 260lbs
First time the 1rm formula give me 260, so it kind of a pr, i take it!
Deadlift:Worked up to 315x3 1rm formula = 346lbs
First time the 1rm formula give me 260, so it kind of a pr, i take it!
Accessory:
-Biceps stuff - few sets
-Trx Row - few sets, experiment!
[b]Tuesday Dec08
Cycle 16/Wave 2[/b]
Squat
Squat:Worked up to 260x5 1rm formula = 303lbs
No record today,feel ok but maybe the night between sunday and monday with only one hour sleep did not help, also work 16h yesterday…Ok no more excuse!!
Squat More!: (big but boring sets but kind of 5x5)
225x5
225x5
225x5
225x4
Trx One Leg Squat:
2 sets of 10 reps
Conditionning:
Perform each exercice for 10 reps:
-DB Front Squat
-DB Swing
-Unilateral Curl to Press
-2 minutes medium intensity on air dyne bike
I did these circuit 3 times, took about 10-12 minutes.
I will defenetly add more of this type of stuff in my training!
Crazy day: Weightlifting , Conditionning & Snow Shoveling!
Am: 9h30 - 10h45 Played hockey for 1h30!
Pm: 14h30 - 15h40 Weightlifting
PM: 16h30 - 17h20 Snow Shoveling
Wednesday Dec09
Cycle 16/Wave 3
Push Press
Worked up to 135x4 1rm formula = 153lbs
No record, Didnt feel good enough to push hard, maybe the hockey game did not help!
Chinups:(medium neutral grip)
2 sets at bodyweight only- 11,6
Hammer Strenght Pulldown:
1 set rest pause style - 2ppsx11,6,4 for 21 reps
Standing DB Modified Arnold Press:
3 sets of 8 reps - 25x8, 35x8, 35x8
Seated DB Power Clean:
3 sets of 10 reps - 12x9, 12x9, 12x8
(those were superset with Arnold Press)
Barbell Curls:
4 sets of 8 reps - 65x8, 80x8, 80x8, 80x8
Abs Circuit:
2 sets:
-Spread Eagle sit-up(25lbs plate)- about 10 reps
-Seated Twist(25lbs plate)- about 15 reps/side
-Toe Touches - about 10 reps
IM OFFICIALLY DEAD AS IM WRITTING!!
The accessory stuff was inspired by Joe Defranco badass program, there a really good chance i jump into this program after this wave!
[b]Friday Dec11
Cycle 16/Wave 3[/b]
Deadlift
Worked up to 335x5 1rm formula = 391lbs PR!
ALL TIME RECORD, my hands are in pain!
then i did another set of 365x1 - just to see if i can pull that weight!
KB Swing:
4 sets about 10 reps
One Leg Squat:(trx straps help)
3 sets of 8 reps
Abs:
Spread Eagle sit-up(25lbs plate) - 2 sets of 10 reps
-Was really tired after the one leg squat, another good day!
Thats it for today!
Saturday Dec12
Cycle 16/Wave 3
Bench
Worked up to 225x5 1rm formula = 262lbs all time record!
Weight was supposed to be 220 but so cool to lift 2plates per side, no spotter, i was scared to push for the final rep but i was to close to my goal, form a little ugly but my but stay on the bench…so i hit my goal on a short term!!
Dips:
5 sets of 10 reps - bodyweight only
That another improvement, first time i do all my reps in a 5x10 with no added weight!
Chinups :
1 set of 3 reps on each of those variation(5x3 for 15 reps total)
-Wide pronated grip
-Medium pronated grip
-Narrow pronated grip
-Narrow neutral grip
-Medium neutral grip
Trx Row:
first set - 10reps
second set - 9 reps
third set - 8 reps
Conditioning :
Defranco Zercher Complexes:
-Zercher Squat
-Zercher Reverse Lunges
-Curl to press
-Bent Over Row
I did this complexe 3 times, 10 reps, 8 reps & 6 reps for each exercices!
Its so nice to hit pr!
Monday Dec14
Cycle 16/Wave 3
Squat
Warmup
Dan John complexes:1x8
-Clean
-Military
-Back Squat
-Front Squat
-Deadlift
SQUAT:Worked up to 275x5 1rm formula = 321lbs all time record!
Another all time record!
High Reps Squat:
135x20
Conditioning : Magig 50
My magic 50 is:
30lbs dumbell snatches per arm x 5
8kg kettlebell swings per arm x 5
10 burpees x 10
Rest 60sec or less, repeat 5 times!
So it took me exactly 14 minutes to complete it, almost puke!! Now i will try to beat this time, i found it better then complexes as its not to demanding on the grip and low back, the goal is to get in shape and not grip work!
Last nite at work i walk on the scale to check my weight, 205lbs…
5 pounds heavier then 2 months ago, i dont think i gain to much fat but will do more conditioning to make sure and maybe at 205 i hit more pr then at 195, 195lbs i was 4 months ago!
Today is rest - rest - rest!!
Magic 50 killed me yesterday!
Deload until the end of the year workout…
Thursday Dec17
Dips:
bwx10
bw+25x10
bw+25x8
bw+25x6
bw+25x5
bw+45x5 Pr, last 2 reps were very hard and slow!
T-Bar Row
2platesx10
2plates+25x8
2plates+25x7
3platesx6
3plates+25x4
Some of the dips and row were superset!
Enough for the day, this was my 35th birtday workout!