7/25/13
182.8 BW
DP W1D5 (counting last sunday as an extra day sort of so there will be 6 days this week but otherwise only 5)
at home
Week 1 Day 5
-Bench (thumbs out grip)
(45x20)x2
(95x3)x3
(135x3)x2
185x2
205x1
225x1
245x1 -+wraps +10lb -1 rep PR easy?
250x1 -+wraps +15lb -1 rep PR still had like 5 pounds left. was not planning to work to a single today but I was able to get crazy tight and felt so fast and strong today I just kept going. all time pr.
200x7 - +wraps 80% of 250
-Squat
(45x10)x3
(135x3)x3
(185x2)x2
225x2
275x1
295x3 - left plenty in tank knew I could have kept going but knew to back off a bit today on squats
-Barbell Curls
–work–
(45x15)X2 - was planning on shoulders but after throwing a football around before lifting my pinched nerve was nagging me so just did these to get sme blood flow it felt good
also some pull aparts. train daily crew right now and setting prs im loving this
track of the day:
7/26/13
183.0 BW
DP W1D6
at home
WEEK 1 DAY 6
-Squat
(45x10)x3
(135x3)x3
(185x2)x2
225x2
275x1
315x1
325x2 -+wraps eh bad night of sleep. need these next two days off
245x8 -75% of 325
-Bench (thumbs out grip)
(45x20)x2
(95x3)x3
(135x3)x2
185x2
205x1
215x3 -+wraps good solid reps left plenty in tank
-Deadlift (semi-sumo)
(135x3)x3
(225x3)x2
(315x2)x2
365x1
405x5 - close to beating my belted PR these all felt really good and awesome
did two quick sets of weighted sit ups and called it. Next two days theres no lifting so will be back of Monday
track of the YEAR:
wasn’t planning on training today but I feel like it so will report back with what I do. After sleeping 12 hours in a row the last two nights its go time
7/28/13
182.8 BW
DP W2D1
at home
WEEK 2 DAY 1
-Bench (thumbs out grip)
(45x20)X2
(95x3)x3
(135x3)x3
185x2
205x1
225x1 - never felt so light in my hands as it did today
245x1 -+wraps left reps in tank. I felt like I could hit 2 or 3 here today but got tired so saving it for another time this week.
195x7 -+wraps PAUSED 80% of 245
-Squat
(45x10)x3
(135x3)x3
(185x2)x2
225x2
275x1
300x4 - left some behind this is a rep away from a pr so getting better. Probably could’ve hit 6 but again, saving it for another day. all solid reps
-Underhand Cat back rows
–work–
(Averagex25)x2
also some pullaparts.
track of the day:
Very pleased with your gains, bro. Proud or something like that.
[quote]jtownlax wrote:
Has death arrived yet?[/quote]
Well I am wielding an axe and the Silver Surfer’s board is pretty fast.
[quote]spar4tee wrote:
Very pleased with your gains, bro. Proud or something like that.[/quote]
I might’ve actually blushed a little no lie no homo
thanks man, many more to be had. 2000 or die
[quote]spar4tee wrote:
[quote]jtownlax wrote:
Has death arrived yet?[/quote]
Well I am wielding an axe and the Silver Surfer’s board is pretty fast.[/quote]
I believe it still may be incoming
7/29/13
183.2 BW
DP W2D2
at hoe
WEEK 2 DAY 2
-Squat
(45x10)x3
(135x3)x3
(185x2)x2
225x2
275x1
315x1
340x1 -+wraps +15lb -1 rep PR with just wraps… best is 340x3 in belt and wraps and I know I had more here so im happy. was a solid rep, but right after I racked it my pinched nerve in my left arm got all messed up and made my whole arm go numb… happens all the time but its a pain in the ass
255x6 -75% of 340 just called it here I was done squatting
-Bench (thumbs out grip)
(45x20)X2
(95x3)x3
(135x3)x3
185x2
205x1
225x3 -+wraps my arm made this feel shitty but whatever. basically recovery bench day.
-OVerhead Extensions
–work–
(averagex25)x2
done. trying to get this arm to feel better for tmrw it should, it always goes away but its a pain in the ass.
track of the day:
What kind of programming is this?
[quote]jtownlax wrote:
What kind of programming is this?[/quote]
scheduled
[quote]spar4tee wrote:
[quote]jtownlax wrote:
What kind of programming is this?[/quote]
scheduled[/quote]
don’t you see its DP W#D#
aka double penetration programming
wut
in all seriousness its something taken from Damien pezzutti (spelling?), Bulgarian method hes calling it although I wouldn’t exactly call it that. And I think Im gonna reduce the frequency a bit for right now still the same programming but taking it to one lift a day more volume except for day 6… just because I feel like aggravating injuries due to a stupid increase in frequency probably isn’t worth
basically im walking in and hitting a 1-5 training max (not grinding maxes daily) and trying to set PRs whenever I can or feel able. If I hit a 3-5rep im done. If I hit 1-2, I do backoff set. lots of other ways to do this as well all same thing. LIke youll see tomorrow Ill probably do just bench but a bit more back off work volume. but still same methodology and principles
also taken from last night
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]jtownlax wrote:
What kind of programming is this?[/quote]
scheduled[/quote]
don’t you see its DP W#D#
aka double penetration programming
wut
[/quote]
is that an invitation?
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]jtownlax wrote:
What kind of programming is this?[/quote]
scheduled[/quote]
don’t you see its DP W#D#
aka double penetration programming
wut
[/quote]
is that an invitation?[/quote]
oy
7/30/13
183.8 BW
DPW2D3
at home
WEEK 2 DAY 3
-Bench (thumbs out grip)
(45x20)x2
(95x3)x3
(135x3)x3
(185x2)x2
205x1
225x1
235x2 -+wraps struggled to keep tight and lockout due to my arm feeling fucked again even though it was a lot lot better than yesterday
(200x5)x3 -+wraps 85% of 235
185x8
155x11 no failure on any of the reps or volume
-Pushdowns
–work–
(lightx30)x2
that was it. no squats today think I jumped to too high frequency too fast because damn my arm is messed up. A few more days of babying it and pushdowns should make it fine again but that’s annoying.
track of the day:
7/31/13
183.2 BW
DP W2D4
at home
WEEK 2 DAY 4
-Squat
(45x10)x3
(135x3)x3
(185x2)x2
(225x2)x2
275x1
315x3 -+2 rep PR. lol first rep paused ass to grass (dead ass serious)… thought it wouldn’t be like really heavy when I first unracked and when I got to the hole wasn’t treating it very serious and it totally held me there… so mentally composed myself in the hole for a few seconds then went at it. so I paused it accidentally pretty much. Was good though.
(275x4)x3 - paused
(225x12)x2
-Facepulls
–work–
averagex30x2
done. did some curls and pushdowns and called it. lot a squatting
track of the day:
8/1/13
184.4 BW
DP W2D5
at home
WEEK 2 DAY 5
-Bench (thumbs out grip)
(45x20)x2
(95x3)x3
(135x3)x3
(185x2)x2
205x1
225x3 -+wraps hard to stabilize still but easy relatively.
(200x6)x3 -+wraps a lot lot better than two days ago. gonna keep pushing here for volume
195x4 -+wraps paused. was gonna do 2 sets but unracked 2nd and my arm was just done it was unable to stabilize this heavy anymore.
135x20 - close grip. why was this easy didn’t even push it just stopped at 20
-Cat back Pulldowns
–work–
(averagex25)x2
plenty of curls and pushdowns
track of the day:
