12/20/13
199.4 bw
w1d4
at home
ARMS
-Barbell Curls
80x25
-Barbell Skullcrushers
70x25
-Close Grip Curls
65x15
70x15
75x15
80x20
-Overhead Barbell Extensions
65x15
70x15
75x15
80x15
didnt know where to start on closegrips and extensions so now i know. Curls and skulls were easy got a couple weeks before theyll get heavier
12/22/13
197.4 bw
w1d5
at home
SQUAT
-Squat
45x15
135x8
185x5
225x3
275x1
300x8 -+belt pr is 315x8 should be good for that or more next week just felt odd no wraps for once
-Block Pull
390x15 -+belt
-RDL
255x20
-Pause Squat
225x5
235x2 - called it here
-Rear delt flies
barx12x3
bench tmrw… squat and deads were shitty this week urgh
12/23/13
196.4 bw
w2d1
at home
BENCH 1
-Bench (paused)
45x15
95x8
135x5
155x3
175x15 -+wraps +5lb pr awesome
-Spoto Press
180x16 -+wraps +5lb pr again awesome
-Barbell Incline
135x10
140x10
145x8
150x12 -+4 rep pr over last week again again awesome
-Underhand Pulldown
115x12
125x12
135x12
145x20 -+5lb +1 rep pr triple again awesome
the day of awesome
12/27/13
194.2 bw
w1d1
at home
SQUAT HEAVY
-Squat (1-3reps)
45x12
135x8
185x5
225x3
275x1
315x1
370x3 -+belt +wraps +5lb pr on 3rep max
-Pause Squat (2-3x3-5)
300x3/2 - best ive gotten without a belt i think
-Block Pulls (2-3x3-5)
(425x5)x2 - best ive ever done without a belt or belt by far pr
-Yates Rows
185x15/14/13
-GMs
95x15/15/15
-Upright Rows
55x20/19/18
good session have been stupid sick last 3 days puking everywhere dry heaving was wonderful
12/28/13
194.4 bw
w1d2c1
at home
Bench 2 rep
-Seated OHP (8-12x2-3)
140x10x2 -+wraps most ive ever seated ohp’d
-CG Bench (8-12x2-3)
185x8x3 -+wraps eh gotta work back up on these good volume
-2 Board Bench
205x10x2 -+wraps pretty good getting these up should help my bench big time
-D-handle Pulldowns
100x25/25/24
-Barbell Curls
95x15/14/12
-EZ PJRs
75x20/15/15
tmrw off deads monday just explosive work though so pretty boring but will hit some deficits in the 5-8 rep range so thatll be fun
12/30/13
196.2 bw
w1d3c1
at home
Explosive Deadlifts
-Deadlift (1x8-12)
135x5
225x3
315x1
(365x1)x12
-Deficit Deadlifts (6-8x2-3)
(405x6)x2 - pr no belt
-Front Squat (6-8x2-3)
(205x6)x2 -+belt on 2nd set
-DUmbell Rows (like a 20lb bar)
+100x20/19/19
-Power Abs
+50x20/20/20
1/1/14
? bw
w1d4c1
at home
REP BENCH 1
-Bench (paused, 5-8 reps) (1 set slingshot)
45x15
95x8
135x5
155x3
185x1
205x1
215x6 -+wraps +1 rep PR at this weight prob had 7
245x8 -+wraps +slingshot
-Spoto Press (8-12x2-3)
(205x10)x2 -+wraps pr
-Illegal Wides (8-12x2-3) (paused)
(185x10)x2 -+wraps pr
-Dumbell Incline Bench
+50x14/11/10 -+wraps (ok considering the bars are really like 70lbs total)
-Dumbell Curls/Skulls (superset)
+30x15/12/12 75x12/11/10
10 2 10
Real solid session…which slingshot do you have
[quote]chobbs wrote:
Real solid session…which slingshot do you have [/quote]
regular ole slingshot
[quote]PlainPat wrote:
[quote]chobbs wrote:
Real solid session…which slingshot do you have [/quote]
regular ole slingshot[/quote]
Blue, red, or black?
[quote]chobbs wrote:
[quote]PlainPat wrote:
[quote]chobbs wrote:
Real solid session…which slingshot do you have [/quote]
regular ole slingshot[/quote]
Blue, red, or black?[/quote]
red
1/2/14
200.6 bw
W2D1C1
at home
REP SQUAT
-Squat (5-8 reps)
45x12
135x8
185x5
225x3
275x1
315x1
355x7 -+belt +wraps +10lb -1 rep pr. shifted feet on 8th rep and lost it on a technical mistake. strength is there, just lost complete feeling in my legs and lost balance
-Pause Squat (8-12x2-3)
(255x8)x2 - wrecked after the 355
-Block Pulls (8-12x2-3)
(405x9)x2
-Yates Rows
185x16/15/14
-Power Abs
+55x20/20/20
lol this took 2.5 hours because i tore a callous on first set of block pulls and ran around like an asshole to find tape to tape my hand to be able to finish training
Not working with gl anymore, and back on the cube? I also assume you’re not gonna follow that programming you put up a few pages back?
[quote]Oxen wrote:
Not working with gl anymore, and back on the cube? I also assume you’re not gonna follow that programming you put up a few pages back?[/quote]
Yeah I figured out almost 90% of the time I’ve spent on the cube in the last year or so ive made great gains incredibly fast. I got sick and tried to come back and pull after a few days off and hit like 395x7 belted and i was like ok thats not good cause I literally had like 5 days off. so I tried to go back through logs and see what had worked in the past and I found that I learned that
A) I get stronger very fast and using the cube. But I never seem to do it for long. So I need to do it and just stay on it.
B) I hate having set weights for me every week I like picking for myself and it seems to work better that way.
c) from the programming I posted and george’s stuff I had also learned that I obviously need to push weights on assistance more and set rep prs.
D) squatting 2x a week and deadlifting 2x a week (variations) works well for me
E) fuck the small shit, do big barbell shit and push them
Also george dropped all of his clients for the new year as well so that wasn’t gonna work out anyway. SO yeah back on the cube, not to say the programming I wrote wouldn’t work well for most people
1/4/14
200.0 bw
w2d2c1
at home
EXPLOSIVE BENCH 2
-Seated OHP (6-8x2-3)
(150x8)x3 -+wraps +10lb -2 rep pr easy
-CG Bench (6-8x2-3)
(205x7)x2 -+wraps dont know all time pr but +20lb -1 rep from last time
-2 Board Bench (6-8x2-3)
(225x8)x2 -+wraps +20lb -2 rep PR
-Dumbell OHP
+50x15/14/12 -+wraps
-OVerhand BB Rows
185x20/20/20 - straps
tried to pull yesterday didnt go well so waited until today
1/7/14
199.6 bw
w2d3c1
at home
HEAVY DEADLIFT
-Deadlift (1-3 reps)
135x8
225x5
275x3
315x1
365x1
405x1
455x3 -+belt +1 rep pr at this weight
-Deficit Deadlift (3-5x2-3)
(425x3)x2 - no belt lookin good. +20lb -3 rep pr deffintely my biggest deficit pull ever
-Front Squat (3-5x2-3)
(225x3)x2 -no belt again and the last time i did this i had to use belt and wraps for 2 reps so its a good pr.
-Dumbell Rows
+105x18/16/15 -+straps
-Band Resisted Situps (jesus christ this hurt)
Minix15/15/15
good session.
1/8/14
200.6 bw
W2D4C1
at home
EXPLOSIVE BENCH 1
-Bench (paused) (3x8-12) (3x3 in slingshot)
45x15
95x8
135x5
155x3
(175x3)x9
(225x3)x3 - +slingshot
-Spoto Press (6-8x2-3)
(215x8)x2 -+Wraps +10lb -2 rep pr
-Illegal Wides (6-8x2-3) (paused)
205x8/7 -+wraps +20lb -2 rep pr pretty good
-Dumbell Incline Bench
+50x20/17/15 -+wraps +6 rep pr in one week
-DUmbell Curls /Skulls
+35x12/12/12 75x15/14/14
bench is movin fast
1/10/14
201.4 bw
w3d1c1
at home
EXPLOSIVE SQUAT
-Squat (2x8-12)
45x12
135x8
185x5
225x3
(275x2)x12 - couldnt seem to get in my riht position today at al but went ok
-Pause Squat (6-8x2-3)
275x8/6 - +20lb pr on first set… again just wierd squatting today
-Block Pulls (6-8x2-3)
425x1 - felt something slip at top but the weight came up stupid easy… called it here today… notes at end
Notes: squat felt like shit. Think I didnt have enough water in me which is why I pulled something. Also suspect is that Im getting stronger so fast that my tendons and joints cant keep up… I meant I legitimately set a 20lb pr on pause squats in a week lol. So after this I went and mashed the shit out of the area that was pulled and ice water’d it… feelin better already should be good to bench tmrw
1/11/14
203.4 bw
w3d2c1
at home
HEAVY BENCH 2
-Seated OHP (3-5x2-3)
(165x5)x3 -+wraps +15lb -3 rep PR
-CG Bench (3-5x2-3)
(225x5)x2 -+wraps +20lb -2 rep pr this is a big deal because its the same as my regular grip tng bench so I probably can hit it for 8 at least tng reg grip… so progress
-2 Board Bench (3-5x2-3)
(245x5)x2 -+wraps +20lb -3 rep PR
-Dumbell OHP
+55x12/10/10 -+wraps 2nd and 3rd set were done 1 hand at a time… hard to kick up the dumbells
-Overhand Barbell Rows
205x15/15/15 -+straps +20lb -5 rep pr
back feels fine today just big pump doing rows
How are your wrists? I see you’re still pressing a lot with wraps.