Any preference of doing the GM’s over the 5x10 deadlifts?
[quote]TheDudeAbides wrote:
Any preference of doing the GM’s over the 5x10 deadlifts?[/quote]
No preference, just playing around with the accessory stuff!
Monday Jan19
Hockey Game:
1h30 min cardio
Wednesday Jan21
Push Press/Squat (2 for 1)
Cycle 6/Wave 2
Squat:
235x3
250x3
265x5 Pr by 2 reps
Low Box Squat:
225x5
225x5
225x5
Walking Lunges:
Holding 25 Db each side
3 trips(about 10 to 12 reps each leg/trip)
Push Press:
110x3
120x3
125x5 tied Pr,cant beat !
One Arm Standing side Press:
40x8
40x8
40x8
Atlantis Shrugs Machine:
full stack x 10(5 sets)
Abs:
A Whole Bunch
-Starting Wave 3 tommorow, i really curious to see if i be able to beat my previous record. I think i hit a plateau on the bench,push press and even the squat, thinking of switching the 4 main exercices, maybe back off the weight or eitheir returning to ws4sb template, will see…
Thursday Jan22
Bench
Cycle 6/Wave 3
Bench Press:
175x5
200x3
225x5 Pr by 2 reps
DB Bench Press:
80x8
80x8
80x4
50x15
Weighted Dips:(rest pause style today)
45x4/bwx4
25x6/bwx4
Decline Flys:
35x12
35x11
Incline Elbow Out Triceps Extension:(db)
20x20
30x10
30x10
Finnaly 5 reps at 225, just busted my ass to drop the bar after 3 reps, maybe i used my lats a little more and my arch was better then last week, but anyway its a freaking Pr, this is touch and go style of course. Today i feel better about 5/3/1 and will continue with it.!!!
After 6 cycles, do you have a favorite template for accessory work yet?
Monday Jan26
Hockey Game:
1h30 min cardio
On another not i been working a lot in the last few days but i should be able to do my last 2 or 3 workout this week before the deload.
Tuesday Jan27
Push Press/Deadlift (2 for 1)
Cycle 6/Wave 3
Push Press:
105x5
120x3
135x4 Tied Pr/ no juice for one more rep
Deadlift:
250x5
285x3
320x4 Tied Pr/ didnot have it today
Pullups:
10 sets of 3 reps
Dips:
4 sets of 10 reps
-Good workout but no Pr today, probable have to back off about 10%, mean the weight i was using on cycle 3 or 4.
Also lack of good sleep, been working many hours, tonite my last shift for 4 days but i have another hockey game tommorow, kind of crazy schedule, and also trying to cut some fat and carb cycling diet style but not easy right now…
Wednesday Jan28
Hockey Game:
1h30 min cardio
Im tired!!
Thursday Jan29
Cycle 6/Wave 3
Squat
Squat:
225x5
250x3
280x3 tied my Pr
LegPress :
4 plates/side x 10
5 plates/side x 10
6 plates/side x 9
Superset:Leg Extension/Leg Curl
-A whole bunch/drop set,rest pause etc…
Calves:
-A Whole bunch
Cannot beat my record at 280, i need a spotter but i will drop the weight by at least 10% and will try to beat previous record with high rep squat.
Friday Jan30
Deload Week
Conditionning
Barbel Complexes:
Thanks to Zach Even-Esh for this one.
I did 3 rounds/6 reps each:
- hang clean
- push press
- deadlift
- RDL
- bent over row
- squats
- lunges (6 each leg)
Hard on the grip but brutal!
Dumbell Curl down the Rack 6 reps Challenge:
45x6
40x6
35x6
30x6
25x6
20x6
25x6
30x6
35x5 failed to get the 6 reps…
-15 seconds between each set/this is alternate curl
Stationnary Bike:
20 minutes with many short sprints
Now lets watch ufc94 and Superbowl this weekend, Go Gsp, Go Cards!
Saturday Jan31
Deload Week
Rep/Assistance Upper
Bench Press test:
135x24 Pr
135x12
135x11
Chest Superset:Db Incline Press/Flat Flys
50x10/30x10
50x10/30x10
Back Superset:Wide Grip lat Pulldown/Face Pulls
105x10/30x10
120x10/30x10
135x8/30x10
150x6/30x10
Shoulder Superset:Lat Raise/DB Shrugs
20x12/80x10
20x10/70x10
Triceps:
-A whole bunch,lost the count!
-Deload but had to do this workout, kind of a special saturday,Now i take tommorow to thing about next week set up!
Thursday Feb05
Deload Week
Deadlift/Push Press
Deadlift:
225x3
225x3
225x3
Push Press:
95x5
105x5
105x5
Pullups:(no kipping)
2xMax
bwx12
bwx6
Barbell Pushups:
bwx25
bwx15
Cardio:
Stationnary bike
-warm up 5 minutes
-30 sec sprint/30 sec relax for 8 rounds
My schedule is kind of screwed, im in the deload week after 4 days off, and next week going to Winnipeg for hockey tournament, so i t will be a 2 week deload, keep doing cardio,conditionning until next cycle.
Friday Feb06
Deload Week
Squat/GPP
Squat:
185x5
225x5
225x5
Conditionning:Sherdog Challenge
Pullups x5
Pushups x10
Bodyweight Squat x15
I did 8 rounds of this and took me 17:03sec.
Cardio:Superset
-Kettlebel Swing(26.4lbs) x 12
-1 min cardio on bike
6 rounds of those
Enought cardio for today, hey my gym got some kettlebel, nice!!
Took the weekend off, leaving for Winnipeg tommorow and will probably play 4-5 hockey games within 3 days. Should be back Friday.
Cant wait to start my next cycle!
Back from Winnipeg where i got a really good tournament and a good time!!
But now time to be serious again! -10% weight i used on cycle#4.
Next Cycle:
Push Press based on 135
75%-100
80%-110
85%-115
90%-120
95%-130
Deadlifts based on 325
75%-245
80%-260
85%-275
90%-295
95%-310
Bench Press based on 230
75%-175
80%-185
85%-195
90%-210
95%-220
Back Squat based on 285
75%-215
80%-230
85%-240
90%-255
95%-270
Saturday Feb14
Cycle 7/Wave 1
Push Press & Deadlift
Push Press:
100x5
110x5
115x8 Pr by one rep
Deadlift:
245x5
260x5
275x7 Pr by one rep/grip issue otherwise +rep
Superset:
Dumbell Shoulder Press/Kettlebell Swing
Dumbell Press(seated)
50x10
50x10
50x10
Kettlebell Swing
35x15
35x15
35x12
Inverted Row(3xmax):
15-8-8
Abs:
a bunch
Im a 194 on the scale, so should be doing something good, weight goind down and still getting pr. This week good diet ,2 hockey games, lots of conditionning…that he plan!
Nice lifting man, we are at similar strength levels.
Ill be sure to keep up with this log.
Tuesday Feb17
Cycle 7/Wave 1
Bench
Bench Press:
175x5
185x5
195x6 !!!less then stellar day!!!
DB Bench Press:
60x10
75x7
75x7
Barbell Bent-Over-Row
135x10
155x8
155x8
155x6
135x9
Shrugs:
A whole bunch on various bar,probably around 100 reps total.
I did 195x7 on bench the last time, also with a record of 225x5 today results are not very good. The scale was at 193 before my workout so i guess the weight loss is not helping me to get pr.
[quote]BlackLabel wrote:
Nice lifting man, we are at similar strength levels.
Ill be sure to keep up with this log.[/quote]
Thanks BlackLabel!