Will he ever try a double?
[quote]spar4tee wrote:
Will he ever try a double?[/quote]
Q…no idea what you mean man. You have a strange bwain, but I like it.
5/23
DB Shoulder Press
105x6,6,6,7
Friend went full retard and broke the 100s, so had to move up earlier than expected. Will try all 7s next week.
Flye Machine
255x10x4
Tri Bar Skullcrusher
135x10x4
Bent Lateral
35x11x4
Face-pull
120x12x3
Just for fun.
5/24
Dead-stop DB Row
135x10x4
Fuck.
Shrug Machine
5PPS+25x10x5
DB Strict Curl
35x10x4
Curl Machine
80x11x4
5/25
Squat
335x2,3,3,3
Baby steps. Might put vid up of second set of 3 at some point, but looked pretty good. Still not seeing any pain increase, so very happy.
Leg Press
6PPSx10x2, 6+25x10x2
Better.
Reverse Hyper
100x10x4
5/27
Bench (70%)
280x8,8,8,8,10
Last week at 70%, so repped out on the 5th set.
DB Bench
105x10,10,10,8
Again, same issue…wanted to stay at the 100s for another week, but no choice.
Tri Pressdown
150x10, 165x10, 170x10x2
OH Rope Ext
120x11x4
First time taking caffeine in a month and only used 100 mg, but man what a difference. The tri work felt 100x stronger this week, hence the jumping of weights.
5/28
BB Row
325x9x4
Lat Pressdown
165x12x4
Looking at the log, this was apparently a pretty big jump. Doing it 2nd probably factored in there.
DL (70%)
385x3x5
Curl Machine
80x12x4
BW Pullover x7
Subbed out the wide seated rows and will do those on push2 now, brought in the pullovers and will add volume over the next 4 weeks. Dropping pulldowns entirely to further eliminate extraneous overhead movements.
5/30
DB Shoulder Press
105x7,7,7,8
8s next time.
Flye Machine
260x10x4
Rear Delt Raise
35x12x4
Tri Bar Skullcrusher
135x11x4
Face Pull
135x12x4
5/31
Power Clean
203x3x5
Form felt good, figured out a good stance that uses quads without hurting my knee.
Seated Row
165x12x4
Easy.
Shrug Machine
5PPS+25x12,12,3 —>Injured, obviously
Don’t know what the hell happened, but I had a sharp pain in my mid-back during that third set. Tried to ignore it, but it was pretty acute. It seized up really bad after that, so I basically was done at that point.
Seated Strict DB Curl
25x12x4
Subbed for standing, since my back wasn’t having anything else.
Back feels like someone took a hammer to it, but doesn’t feel like it’s going to last. Going to postpone legs for one day just to be safe.
6/2
Squat
345x2,3,2,3
Had a little trouble finding a groove, but everything is still progressing really well.
Leg Press
7PPSx10,10,10,12
Seems to get easier every week and my knee doesn’t really shake anymore.
GHR
BWx5,6,6,6,7
Fuuuuuuuuu. Apparently this is the first time I’ve done these correctly.
No issues from the back at all…so weird. Must have just been a cramp or a weird muscle getting pulled.
6/3
Bench (75%)
300x5,5,5,5,6
DB Flat
105x10,10,10,11
Tri Pressdown
180x10x6
Also seems to get easier weekly despite increasing weight/volume.
Rear Delt Machine
150x12x4
Bench felt a little heavy, probably because my diet was absolute shit the day before (carb load, cheat meal combo).
6/4
BB Row
325x10x4
DL (75%)
406x3,3,4
Straight-arm Pressdown
170x12x4
BW Pullover
x6,6,7
6/6
Decline BB
315x5x4
Machine Flye
265x10x3, 300x10—>jackhole friend didn’t switch the weight back.
Tri Bar Skullcrusher
135x12x4
DB Bent Lateral
35x12x5
Increased by 1 set.
Supinated front Raise
60x10x3
Needed something to replace face-pull, and these were awesome.
Subbed in decline to replace OH work, really felt it in tris. Pecs are sore the day after as well.
6/7
Power Clean
208x3x3
Had more in me, but this was harsh on my knee.
Machine Shrug
5PPS+25x12x5
Slight stance adjustment to protect the back, but no issues.
Seated Row
180x10x4
Strict DB Curl
35x12x4
Machine Curl
90x10x2
Had to go, but increased weight.
[quote]HeavyTriple wrote:
Progress Back shot 5 weeks into training block[/quote]
The product of years of heavy rowing. Need to get my back growing again.
[quote]spar4tee wrote:
[quote]HeavyTriple wrote:
Progress Back shot 5 weeks into training block[/quote]
The product of years of heavy rowing. Need to get my back growing again.[/quote]
Thanks, man. I’ll post another shot at the end of this block, but I really think the higher rep and volume stuff (particularly on rows) is doing a lot. If I wasn’t full retard I’d at least have a before pic.
6/8
Squat
355x2
Semi-sumo DL
447x1, lots of reps leading up to this
GHR
BWx8x4
Much better.
—>Sprint/walked a 5K that morning with the GF’s dog, so volume wasn’t happening. Hit a top set on squat, but the 5K probably stole a rep from me…knee was just too sore by the time I lifted to do much. Still, tied a post-surgery PR, and that was previously with knee wraps. That’s also as good as my knees have ever looked at the bottom of a squat. Sumo felt a lot better this time around, and it will definitely be an accessory lift on my next training block.
6/10
Bench (75%)
300x6,6,6,6,7
Felt better this week, and 7s shouldn’t be too hard next time.
DB Bench
105x12x4
Hard. 110s next time.
Tri Pressdown
190x10x5
+10, so dropped a set. Will add next time.
Rear Delt Machine
180x10x3
Need to replace this…stresses my shoulder too much when the weight is challenging.
6/11
BB Row
335x8x4
Really felt it today.
DL (75%)
406x3x4
Added one set.
Straight-arm Pressdown
180x10x4
Felt this one like crazy too.
Machine Curl
90x10x4
Good session. Felt my lats really well. Also widened my stance slightly on DL and really felt good with it. I went to the same width as the glute bridges I do in warmups, and it really engaged my posterior chain.
6/13
Decline
315x6x4
False grip on last 2 sets…felt a lot better for this.
Cable Cross
90x10x4
Replacement for flye machine, easier on the shoulder.
DB Pullover/Tri Ext
45x10x4
Glad I did these…left arm was lagging.
Bent Lateral/Supinated front raise
40/60x8,12,12/10x3
Sucked.
Trying to work around my naggy shoulder as best I can.
6/14
Squat
355x2x2
Sucks to admit, but I think this is a bit of a plateau for me. Being away from squatting for so long has sapped my muscle memory, IMO, so it’s probably not going to be easy from here.
Leg Press
8PPSx10
Knee was getting really sore already, and I was going out of town that day for a weekend in the mountains. Suffice to say, I needed to retain some functionality. Still making good progress here, though.
Cardio of walking pushups to finish out. Weekend was awesome, so I don’t feel too bad about having such a short workout.
6/17
Bench (75%)
300x7,7,7,7,8
Was playing with grips because my shoulder is nagging me like a bastard. For some reason a wider grip causes the least pain, so that’s what I’ll do.
DB Flat
110x8,8,8,10
Taking it slightly easy, will do at least 4x10 next time.
Tri Pressdown
190x12x5
Bent Lateral
40x12x4
Doubling up on bent laterals because they are one of the few things my shoulder will tolerate. Going to play around with reverse bench or just do tris thurs…shoulder is too annoying right now to keep this up.
6/18
BB Row
335x9x4
DL (75%)
406x3x5
Lat Pressdown
190x10x4
Curl Machine
100x10x4
6/20
Reverse Bench
295x5,5,5,5,8
Cable Cross
105x10x5
DB Tri Extension
45x12x4
Bent Lateral
45x8x4
Supinated Front Raise
60x10x4
Loved the reverse grip. Last time I tried these it killed my left shoulder, but no issues whatsoever here. Triceps pump was ridic, too.
6/21
T-bar Row
4platesx10x4
Hold at the top, slow neg.
HS Shrug
6PPSx12x4
BW Pullover
x8x3
fml.
Strict Db Curl
40x8x4
6/22
Squat
358x2x3
Weight PR since knee surgery, and did it for 3 sets. First one was the most painful, but settled in fine after.
Leg Press
8PPSx8,8,10
Knee was killing me here, but was able to up volume.
GHR
BWx10x4
Knee is still inching along. Might add in an extra set with knee wraps after my regular sets are done…need some ego stroking.
[quote]HeavyTriple wrote:
Progress Back shot 5 weeks into training block[/quote]
Ronny Rockel lookin’ boy.
[quote]Spidey22 wrote:
[quote]HeavyTriple wrote:
Progress Back shot 5 weeks into training block[/quote]
Ronny Rockel lookin’ boy.[/quote]
I won’t continue down this path lol
[quote]spar4tee wrote:
[quote]Spidey22 wrote:
[quote]HeavyTriple wrote:
Progress Back shot 5 weeks into training block[/quote]
Ronny Rockel lookin’ boy.[/quote]
I won’t continue down this path lol[/quote]
OMG I NEVER SAID THAT, STICK TO WHAT WAS WRITTEN, CRAYON, ETC
[quote]HeavyTriple wrote:
[quote]spar4tee wrote:
[quote]Spidey22 wrote:
[quote]HeavyTriple wrote:
Progress Back shot 5 weeks into training block[/quote]
Ronny Rockel lookin’ boy.[/quote]
I won’t continue down this path lol[/quote]
Actually I’d say my back is bigger than Rockel’s.[/quote]
fixed