10 sets of 3 at 160? that’s pretty awsome. I bet fictional money that your bench should be around 200. When you testing and what was your starting 1RM?
[quote]Macmade wrote:
10 sets of 3 at 160? that’s pretty awsome. I bet fictional money that your bench should be around 200. When you testing and what was your starting 1RM?[/quote]
well my PR before was 160x3 so the prgram worked great. Ill test the next time im feeling up to it probably thursday. i set my starting 1rm at 170.
Bench
warmup
then 145x2
160x2
170x1
180x1
185x0(spotter helped)
close grip
3x10@115
incline db bench
3x8@40s
tricep pump work (tried to imitate cseagles)
pushdowns 3 dropsets 50-»30xAMRAP last set tried to do pushups at end…got 2 grinderslol
Curlzz
1 more tricep pump dropset with other machine(couldnt resist)
so all in all a 20lb weight PR that felt pretty light. I think im gunna run this again
Good job on the PR. I would wait a while before running it again though. I think I read it somewhere that it will cut down on the effectiveness of the program.
[quote]Macmade wrote:
Good job on the PR. I would wait a while before running it again though. I think I read it somewhere that it will cut down on the effectiveness of the program. [/quote]
oh i meant in the future ill run it again
6/8/12 Squats
Squats:
work up to 290x3
Paused Squats:
3x5@135 (just trying to get a feel for these)
Gym Closed
Good session cut short by closing of gym
First session i could squat w/o hip pain. Only because of stretching in between every set.
damn, squatting big there.
What do you plan to do with your bench now?
[quote]Macmade wrote:
damn, squatting big there.
What do you plan to do with your bench now?[/quote]
well football is starting so ill do watever the coach says. until then ill prob just do ws4sb workouts
does your coach know something about strength? cuz my school’s football coachs are like… mehhh
[quote]Macmade wrote:
does your coach know something about strength? cuz my school’s football coachs are like… mehhh[/quote]
i dont know yet first year playing football but the coach is jacked as fuark so looks promising
6/11/12
Deadlifts
warmup
275x2 singles
315x1
335x1
355x1(+20 lb PR)
Back+Bicep work(chasin dat pump)
Happy about PR but sad because i feek i had more oh well next time. Will upload vid tomorow
6/12/12
Bench
work up to 185(5lb PR)
6/18/12
Deload squat
work up to 255x1
RDL:
225x8
245x5
Hack squat: feels akward dont think ill do this ever again
Clean:
155x1 had more
Notes: decided to try and squat in my running shoes. NEVER AGAIN
6/20/12
Incline Bench:
work up to 145x3,3,3,3,5(got 3 then assissted reps)
forgot the rest lol
6/21/12
Deadlift:
work up to 325x1 no belt(30lb PR)
DB Pullover:
55lbs
DB Rows:
75lbs 3x10
Lat pulldowns:
?
Some LAt machine:
Pump work drop sets
Curlzzzzzz
Notes: used straps for lat pulldowns so i could focus on using lats. so much better gotta get myself some. On another note i think im turning into a brah. All i want to do is work upperbody (except deadlifts)