4/5/14
? bw
W2D2c1 5/3/1bbb
at home
SQUAAT
45x12
135x8
185x5
225x3
275x1
310x3
350x3 -+belt +wraps
395x3 -+belt +wraps was completely alone so didnt push it
-Olympic high bar Squat
240x10x3 - better
-DUmbell Rows
+110x10x3
4/8/14
214.0 BW
At Universal
SQUAT
-Squat
45x12
135x8
185x5
225x3
275x1
325x1
375x1 -+belt +wraps
(415x3)x3 -+belt +wraps
-High Bar Pause Squat
(275x6)x2 -+belt
-SLDLs
(315x8)x2
-Leg Curls
170x20/18/15
4/10/14
213.0 bw
At Universal
BENCH
-Bench (paused, 1-6 repsx 2-4 sets)
45x12
95x8
135x5
185x3
225x1
(250x4)x3 -+wraps
250x3 -+wraps
-Slingshot Bench (paused, 1-6 reps x 2-4 sets)
(315x1)x4 -+wraps
-Widegrip Bench (paused, 3-8 reps x 2-4 sets)
(225x8)x2 -+wraps
-Dumbell Incline Bench (12-20 reps x 3-4 sets)
80x12)x3 +wraps
ok session. total volume was a pr on 250 but really need to be moving that for like 10 paused right now
4/11/14
214.0 bw
at moravian
ARMS
-Barbell Curls
95x12)x3
-Dips
+25x8x3
-Dumbell Hammer Curls
50x20x2
50x15
-Skullcrushers
85x12x3
pulling tmrw
4/12/14
? bw
At Universal
DEADLIFT
-Deadlift
135x8
225x3
275x1
315x1
365x1
405x1
(465x4)x2 -+belt pretty good and technically a PR
-Block Pulls
(475x5)x2 -+belt nice +1 rep pr
-Dumbell Rows
115x15/15/12 -+straps
-Back Extensions
50x12/12/12
good session… natural light out the ass and food tonight… overheads tmrw
4/13/14
? bw
At universal
OVERHEAD
-Seated Overhead Press
45x12
95x6
135x3
155x1
(185x6)x4 -+wraps easy
-Seated overhead press
(155x12)x4 -+wraps… threw these around
-Seated DB Press
(70x15)x2
-Barbell Rows
(225x15)x3 -+straps
squat tuesday
4/15/14
216.0 bw
At universal
SQUAT
-Squat (1-6x2-4)
45x12
135x6
185x3
225x1
275x1
315x1
375x1 -+belt +wraps
(415x4)x2 -+belt +wraps +1 rep pr at weight
-High bar Pause Squat (1-6x2-4)
(305x4)x3 -+belt +30lb -2 rep pr… easy
-SLDLs (3-8x2-4)
(325x8)x2 -+10lb PR
-Leg Curls (12-20x3-4)
150x20x4
playing catch up here…
4/17/14
BENCH
-Bench (paused)
45x12
95x8
135x5
155x3
185x1
225x1
(250x5)x2 -+wraps +1 rep pr from last… matches paused pr but now did 2 sets of it
-Slingshot Bench (paused)
(315x2)x4 -+wraps +1 rep from last time
-Widegrip Bench (paused)
(235x5)x3 -+wraps better than last
-Dumbell Incline Bench
80x19/14/10 -+wraps big PR
next…
4/18/14
ARMS
-Barbell CUrls
(105x12)x2 -+10lb pr
-Dips
(+25x9)x2 -+1 rep from last
-Reverse Curls
(65x20)x3 - normally db hammers but was at home so had to work with what i have
-Skullcrushers
(75x20)x3 -big pr
finally…
4/19/14
DEADLIFT
-Deadlift
135x6
225x3
275x1
315x1
365x1
405x1
455x1 -+belt
525x1 -+belt +10lb pr only 1 set… grinder but i got it and its on my stiff power bar not a pull bar like normal so thats cool
-Block Pulls
495x3 -+belt absolutely thrashed… wanted to do 2 sets but oh well. +20lb -2 rep pr
-Dumbell Rows
+115x15x3 -+straps pr…
ok couple days wish i got more volume on deadlift … overheads tmrw
4/20/14
215.0 bw
OVERHEAD
-Seated overhead press
45x12
95x8
135x5
155x1
185x1
(205x4)x3 -+wraps pr
205x3 -+wraps
-Seated overhead press
(160x12)x4 -+Wraps
-Barbell Rows
225x20/16/15 -+straps
this took 1.25 hours actually lol
4/22/14
215.8 bw
At universal
SQUAT/DEAD
-Safety Squat (3s)
45x12
135x8
185x3
225x3
275x3 -+belt
315x3 -+belt
340x3 -+belt +wraps … this is all assuming its a 45 bar i know its not though… pretty good for first time with it in awhile. deff PR
(275x3)x3
-SLDLs
315x12x2
-Hack Squats
+70ppsx30/20
-Leg Curls
180x22/22/16
-Back Extensions
50x25x2
benchin with some 3s thursday… probably gonna do 2 boards
4/24/14
217.8 bw
At universal
BENCH
-Close grip ench (paused,)
45x12
95x8
135x5
185x3
225x1
245x6 -+wraps matches tng pr for cg… so deff pr and good
-Slingshot bench (paused)
295x8 -+wraps big PR
-Decline Bench
235x12 -+wraps mad good
-Dumbell Bench
70x12
75x12
80x12
90x12
100x7 wut
-Barbell Row
185x12
195x12
205x12
215x12
225x12 all with straps
Catching up on last two days…
4/25/14
217.0 bw
W1D2C1
At moravian
ARMS
-EZ Bar Curls
75x12
85x12
95x12
105x12
115x20 -pr
-Incline Skullcrushers
75x12
80x12
85x12
90x12
95x15 -pr
-Dumbell Hammer Curls
35x12
40x12
45x12
50x12
55x17 -prr
-Dumbell Rollbacks
20x12
25x12
30x12
35x12
40x13 -PR
4/26/14
? bw
W1D3C1
At Universal
DEADLIFT
-Block Pulls
135x5
225x3
315x1
365x1
405x1
455x1 -+belt
500x5 -+belt PR
-Deficit SLDL
315x10
-Back Extensions
45x12
50x12
55x12
60x12
65x20 - pr
-Leg Curls
150x12
160x12
170x12
180x12
190x20 - pr
-HS Pulldowns
+95ps x12
+105ps x12
+115ps x12
+125ps x12
+135ps x15 - pr
4/27/14
? bw
W1D4C1
at Universal
OVERHEAD
-BTN Seated Overhead Press
45x12
95x5
115x3
135x1
145x8 -+wraps
155x5 -+wraps… these feel awkward need to find my form and get used to it. didnt know what # was reasonable for today, but I have an idea for next time
-Seated Smith Machine Press
185x19 -+wraps … undershot what # to use i wanted to hit a heavy 10 lol. shooting to use 225x8 next week thats reasonable
-Dumbell Lat Raise
20x12
25x12
30x12
35x12
40x20 - pretty strict form too
-Dumbell Flyes
20x12
25x12
30x12
35x12
40x20 - deff using 50s next
-T-bar Rows
+90x12
+100x12
+115x12
+125x12
+135x20 easy again
undershot my strength levels on all of these movements by a long shot
4/29/14
216.0 bw
At universal
SQUAT
-Squat
45x12
135x5
185x3
225x1
275x1
315x1
365x1 -+belt +wraps
405x1 -+belt +wraps
455x1 -+belt +wraps +15lb pr
475x1 -+belt +wraps +35lb pr moved fast
500x1 -+belt +wraps +60lb pr had a slight spot but not much considering i moved 475 well on my own.
-Front Squat
(275x3)x2 -+belt +2 rep pr
-High Bar Pause Squat
(315x3)x3 -+belt +10lb -1 rep pr
-Hack Squat
+95x12
+105x12
+115x12 -pr
Notes:
-Slight spot on 500x1 not much. Usually would hit some volume but christ was I wrecked after this. 500x1 wasn’t on the plan today but when i hit 405 the bar moved like it was still empty and I knew to go for it…
bench thursday.
[quote]PlainPat wrote:
500x1 -+belt +wraps +60lb pr had a slight spot but not much considering i moved 475 well on [/quote]
teach me how
[quote]chobbs wrote:
[quote]PlainPat wrote:
500x1 -+belt +wraps +60lb pr had a slight spot but not much considering i moved 475 well on [/quote]
teach me how[/quote]
im pretty much doing the same things you are, focusing on building volume and rep prs… the only difference is im taking something extra and gaining weight rather than losing it
[quote]PlainPat wrote:
the only difference is im taking something extra [/quote]
If you’re comfortable with it, you should do a review of everything and what you learned/what would do different
[quote]chobbs wrote:
[quote]PlainPat wrote:
the only difference is im taking something extra [/quote]
If you’re comfortable with it, you should do a review of everything and what you learned/what would do different[/quote]
I’m not comfortable with saying it here. Add me on fb, it’s under Matt Hosty you’ll know it’s right cause you can see my imperium tat in my profile pic. We can talk on there and I’ll give you a better overview and advice
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]PlainPat wrote:
the only difference is im taking something extra [/quote]
If you’re comfortable with it, you should do a review of everything and what you learned/what would do different[/quote]
I’m not comfortable with saying it here. Add me on fb, it’s under Matt Hosty you’ll know it’s right cause you can see my imperium tat in my profile pic. We can talk on there and I’ll give you a better overview and advice [/quote]
No face book…twitter?
[quote]chobbs wrote:
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]PlainPat wrote:
the only difference is im taking something extra [/quote]
If you’re comfortable with it, you should do a review of everything and what you learned/what would do different[/quote]
I’m not comfortable with saying it here. Add me on fb, it’s under Matt Hosty you’ll know it’s right cause you can see my imperium tat in my profile pic. We can talk on there and I’ll give you a better overview and advice [/quote]
No face book…twitter?[/quote]
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