[quote]WhiteFlash wrote:
Guessing you’re new set up is GVT inspired? 10x10 squats, even at two plates, sounds awful.[/quote]
haha, yeah, you got it man. I was getting a little burned out with the heavy lifting. Just taking a little break from it. It is a good change of pace!
Week 9, Day 2
SQUAT (Hi-Bar)
10 x 10 @ 230
GHR
5 x 8
SEATED CALF RAISE
3 x 20
AB CRUNCH MACHINE
3 x 15-20
Week 9, Day 3
DIPS
10 x 10
SEATED EZ-BAR CURLS
10 x 10
KLOKOV PRESS
3 x 12
SNATCH HI-PULL
3 x 5
AB WHEEL
3 x 20-30
Week 10, Day 1
BENCH
10 x 10 @ 160
CHEST SUPPORTED DB ROW
10 x 10 w/ 55’s
T-BAR HI ROW
3 x 10-12
Week 10, Day 2
SQUAT
10 x 10 @ 235
Was getting cramps in my hamstrings so I couldn’t finish my GHRs. Did 3 sets of abs and 3 sets of seated calf raises-- went home.
Week 10, Day 3
DIPS 10 x10
superset with
EZ BAR CURLS 10 x 10
KLOKOV PRESS
3 x 12
SNATCH HI PULL
3 x 5
AB WHEEL
3 x 20-30
Week 11, Day 1
…more 10 x 10 action on Bench and Chest Supported Rows.
Week 11, Day 2
SQUAT
10 x 10 @ 235
Ab Crunch machine
Week 11, Day 3
DIPS 10 x 10 w/ 35lbs
super set with
SEATED EZ BAR CURLS 10 x 10 w/ 70 pounds
KLOKOV PRESS
3 x 10-12
SNATCH HI-PULL
3 x 5
AB WHEEL
3 x 20-30
Week 12, Day 1
BENCH
10 x 10 @ 160
CHEST SUPPORTED DB ROWS
10 x 10 w/ 60’s
T-BAR HI ROW
3 x 12
LAT PULL DOWN
3 x 12
The other day, getting bad about logging.
Week 12 Day 2
SQUATS
10 x 10 @ 240
Week 12, Day 3
DIPS and Ez-Bar Curls
10 x 10
Took a week to go saltwater fishing, felt like I was on drugs today from being so rested.
Week 13 Day 1
BENCH
10 x 10 @ 165
CHEST SUPPORTED DB ROW
10 x 10 with 65’s
T-Bar High Row
I get sore just from reading 10x10
Week 13, Day 2
SQUATZ (Hi-Bar)
10 x 10 @ 240
HAM KILLERS
3 x 10
AB MACHINE
3 x 15
[quote]chobbs wrote:
I get sore just from reading 10x10[/quote]
Yes! The squat day is easily the most horrific one. I’ve gained a few pounds doing this and have lost some fat in the process.
Week 13, Day 3 (the other day)
Dips and Curlz 10 x 10
On a two week road trip. Probably won’t hit any weights. Did walk on a treadmill for about 20 minutes at the hotel to help aid in the stiffness from all of the driving.
Back in the gym…
Week 1
10 x 6, Bench and T-bar Rows
PULL-UPS
3 x 6
FACE PULL
3 x 8-12
Didn’t get 6 on all my sets, I felt like I had not been in a gym for 6 months. Crazy what two weeks off does. It was a nice break though.
Still training hard. I’ve just been slack on updating my log.
I’ve been doing the High Bar Squats only and I have gotten a lot better/comfortable with them. At first it was really awkward for a few weeks.Today was,
SQUAT (high bar)
300 x 5
300 x 5
300 x 5
300 x 5
300 x 5
300 x 5
300 x 5
BENCH
230 x 5
190 x 10
DIPS
4 sets x 10-12
More intermittent logging here…
SQUAT (high bar)
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
AB CRUNCH
3 x 10-12
I’ve been using a flimsy leather belt instead of my Inzer 4" belt and I’ve actually enjoyed it better for high bar squats.