[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[/quote]
LOL
Actually I feel pretty ghey posting in this log. All 3 of ya’ll are big and lifting huge weights and I’m just over here doing curls and shit to basically do a man-pageant. FML
[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[/quote]
Cheeseburgers, basketball, and HS machines built this back. Some of you here seem to a problem with comprehension. That avatar pic was taken yesterday last Tuesday in April.
Bench (75%)
300x8,8,8,8,9.5
Fuuuuuu. Thought I had 10 on that last set, but absolutely died.
DB Flat
110x10,10,10,12
Tri Pressdown
195x12x5
Wanted to go to six sets at 190, but was pressed for time.
Bent Lateral
40x10x4
Last time doing this workout on this block, and I’m really happy with how this turned out. My rep endurance is miles ahead of where it was 8 weeks ago, and now I can start building strength again. Tentative plan is Push1: Bench/bench variation/accessory; Push2: Bench/accessory/accessory. Percentages will increase each week.
BB Row
335x10x4
Likely a volume PR here, felt OK but a little harder than I expected. Then…
DL (75%)
406x3x3-----> aaaaand done.
I came down with some sort of respiratory infection in the last few days cough fuck my life cough, and I think this torpedoed me after rows. I felt completely drained and knew after the first set I wasn’t going to be able to do 6 sets of DL. Gave it the old college try, but my form was so bad I quit after the 3rd to avoid killing my spine…everything just felt awful. Sitting on my couch now I can tell I’ll feel off tomorrow, but oh well. Pisses me off, but I’ll just add the stuff I missed on my second push day.
I’ve been experimenting with a pretty big shift in diet philosophy. I always ate a relatively small amount of protein (rarely over 150g), but have been getting in the 200-220 range the past 6 weeks. Results have been great…definitely put on some mass. Dropped carbs down to 200 for the first 6 weeks, and have been cycling the last two. My stomach shrank somewhat for the first 6, but has started to come back in the last 2, so I’m going to finally address the last macro and start tracking fats. This has been a fun learning experience, but it’s about time I got rid of this old man gut. I feel confident that I can handle cutting and a high frequency block simultaneously because I’ll still be getting an effect from the “new” protein stimulus.
Squat
315x3, 340x3, 365x2, —>did 365x1 with knee wraps after last set just to get a feel for wraps again
Leg Press
8PPSx10x3
Rep increase.
GHR
x11x4
Sled Push: 3x3x2
This is the first official workout of the new block, I suppose. It’s not really a good representation of my planned training, though, because percentages are pretty much meaningless on my squat right now. I’ll stick with a 3x3 for right now, because I can’t really seem to tolerate much more than that. 365x2 was a post-surgery PR, and it felt really good and light on my back for the first time in a year. I didn’t feel anything in my knee at all for that single in wraps, so I’ll probably add one set with those in every week.
[quote]spar4tee wrote:
time to get strong as shit[/quote]
fuckyea.jpeg
7/1
Bench
280 (70%)x5
300 (75%)x5
320 (80%)x8
Reverse-grip bench
295x8x3
DB Pullover/Tri Ext
50x10x5
Prone Y
5x10x3
First time going past 300 since my last meet. Weight felt fine, and I like the idea of going AMAP on the heaviest set. End goal for this training block is 380x5, which would be a PR.
I was doing 406 as 75% for the last 4 weeks. Do I even math?
Sumo
406x3x2
Was stupid and tried wrapping my left knee, but it made it feel worse. Second set felt fine without the wrap. Going to add sets here as the weeks go on.
Bench
280 (70%) x6x5
Timed sets with rest intervals of 1:30.
DB Flat
110x12x3
Tri Pressdown
195x10, 180x10x4
First set bothered my shoulder too much, so dropped weight. Then switched from rope to handle and it was a non-issue anyway.
Easy, quick workout. I’m going to add another accessory next week to both bench days, and I’ll be going to 82.5% M and 75% R.
Really found a good groove on these and wasn’t having any real knee pain during my sets. They seemed a tad higher than normal, but wasn’t too bad. Schedule was too tight for an extra set with wraps, but will do it next time. Moved squat to Friday so I will have more freedom with back the next day. My goal for this training block is 405x3 on squat.
Reverse-grip
305x8x3
Will probably do 310 next time.
Pullover/Tri Ext
55x8,8,8,8,9
Spider Crawl+pushup across the room and back with 30s of rest between.
^^^Good finisher. I think I should have quit at 7, but I don’t think that missed rep was a big deal. I do think I’m going to cap myself at 6 next time, though.
@Csulli-haha…man, I just wasn’t going to put up a video of <80%. Should be plenty from here on, though.
@Spideykev-I can’t make a definitive statement about the reverse-grip because I’ve only been doing it 4 weeks, but I can tell you it works the hell out of my triceps and feels great on my shoulders.
DL
390 (72.5%) x3
420 (77.5%) x3
445 (82.5%) x4
Flattest back I’ve ever had on DL, but I don’t feel any different than I normally do. I did feel like it was a little harder but engaged the posterior chain more.
Sumo
410x3x3
Increase weight next time, prob same volume.
Pendlay Row
240x6x4
7/11
Bench
290 (72.5%)x6x5
Got my wrists more upright and it felt like a completely different lift. Much better pec involvement and no weird sticking point.
Narrow Grip
290x8,7,7
No failure, but I was too worn out to attempt an 8th. Went to a false-grip here and let my wrists drop back to fatigue the tris more.
Tri Pressdown
185x12x4
Internal/External Rotations
band x10x3
That small technique adjustment made a huge difference. Not sure what kind of assistance work I’ll add next week, but it’ll be something.
