[quote]Ruggerlife wrote:
ouroboro_s wrote:
I haven’t tried any yet. I’m still using up the other ones you gave me. I’m trying some on Thursday when I go to Brantford. If I get too full of p&v and act like a fool, I just won’t go back 
So this is most likely a one time trip then? :)[/quote]
Could be. Frank says he’s not on the list so I’m not sure it matters.
j/k . I appreciate the fellows help.
I ended up changing things up slightly tonight (and going forward) mainly due to “equipment limitations”. So some of my week over week isn’t that comparable. But things will end up switching every few weeks anyway so its not that big of a change.
[quote]Previous session:
June 16, 2009 - Cycle 1, Week 1 (5/5/5+) Bench Press
Bench
Used 230lbs x 90% = 207lbs for training max.
1x13x175 (85%)
Dumbbell (slight) Incline Press
1RPx12/4/3x70 (total reps 19reps)
Pin Presses
1x17x175
Barbell Curls
1RPx20/6/4x65lbs[/quote]
June 23, 2009 - Cycle 1, Week 2 (3/3/3+)
Bench Press
1x15x45
1x4x135
1x3x145 (70%)
1x3x165 (80%)
1x14x185(90%) <— 1 rep, 10lbs PR!
It’s not a huge PR but I’ll take any PR I can get, especially with my bench which has been on life support for about 2 months now.
Dumbbell (slight) Incline Press
1x12x30
1x4x60
1x9x80
This was supposed to be a RP set, but as I was sitting up from the 60s warm up set, the collar came loose and the 25lbs plate almost fell on me. I don’t feel too comfortable setting up 3 times with these for a rest pause and it takes too long to re-tighten the collars for the RP method. So I decided to switch this to a single all out set instead since it only requires 1 collar check/adjustment. I’ll do some additional research in the DC thread to determine how I should structure my ramping and it I should do 1 or 2 work sets (possible in different rep ranges).
Pin Presses (ROM ~6 inches)
1x6x135
1x4x175
1RPx14/6/3x205 (total 22 reps).
This was the other change, previously this was 1 all out set. Basically I switched this since I had changed the DB Press. I’ll move up to 225 next week and plan on beating the reps.
Barbell Curls
1x15x45
1x4x65
1x14/5/3x85 (total 22 reps) This is +20lbs and -8 reps so I don’t know if it’s progress or not. I’ll just focus on improving on it next week staying at 85lbs.
I’m happy with tonight since I had a bench PR and all the assistance work felt good.
Looks like things are progressing.
Nice work.
PS: I like the Yohimbine Spike.
I was planning on switching last nights session to Thursday night since it was getting late and I was tired. But at about 11:30pm I realized I had so many things going through my head that I wasn’t going to be sleeping anytime soon so…why not deadlift!
Then to make sure I didn’t change my mind I drank 2 cups of instant coffee (and I doubled the amount of coffee grounds in each and followed then with a Spike tablet (Yohimbine free since I did want to sleep sometime last night).
I wasn’t able to pull out what I did last week so I had to go from memory. I actually remembered most of it pretty well.
[quote]Previous session:
June 17, 2009 - Cycle 1, Week 1 Deadlifts (5/5/5+)
Deadlifts
405lbs x90% = 365lbs training max
1x9x310 (85%)
Stiff leg DL
1x12x225
Kroc Rows
1x20x90
Ab Pulldowns
30 reps in clusters of 10 with minimal break. Using “light” band only.[/quote]
June 24, 2009
Cycle 1, Week 2 (3/3/3+) - Deadlift day
Front squats
1x5x135
This is still hurting my wrist regardless of grip so I left it.
Deadlift
1x5x135
1x5x225 I was thinking I was going to be in trouble when after the first rep I double checked to see if I accidently added more weight to the bar than I thought. My actual thought was, “Oh fuck, this is going to be a long night!”
1x3x255 (70%)
1x3x290 (80%)
Belt on
1x9x330 (90%) ← This matched last weeks reps so it would be a 20lbs PR @ 9 reps.
SLDL
1x8x135
1x4x205
I couldn’t remember what my work set was last week or the reps, but I figured it wasn’t above 225lbs so I figured why not just up the weight?
Belt on for work set. I also used straps for this set.
1x10x245
I was happy with this. It stayed in my planned rep range and was a weight progression.
Molly Rows
1x10x60
1x22x90 ← 2 rep PR. I’ll move up in weight slightly next week as I just seem to burn out in the high teens.
Ab Pushdowns. Due to lack of oxygen to my brain I packed everything up and forgot about these. I’ll have to add them in Friday night since my core cannot be missing work.
I was happy with the DLs tonight, especially after the slow start with warm up sets. Next week the weight jumps to 345lbs so I’ll be looking for a good result to finish this first cycle.
[quote]ddot76 wrote:
Looks like things are progressing.
Nice work.[/quote]
Thanks. It’s only the start of this program, but I’m really liking the change of pace. Hopefully I can keep driving the numbers up.
[quote]
PS: I like the Yohimbine Spike. [/quote]
It is good shit isn’t it.
[quote]Ruggerlife wrote:
I was planning on switching last nights session to Thursday night since it was getting late and I was tired. But at about 11:30pm I realized I had so many things going through my head that I wasn’t going to be sleeping anytime soon so…why not deadlift!
Then to make sure I didn’t change my mind I drank 2 cups of instant coffee (and I doubled the amount of coffee grounds in each and followed then with a Spike tablet (Yohimbine free since I did want to sleep sometime last night).
I wasn’t able to pull out what I did last week so I had to go from memory. I actually remembered most of it pretty well.
Previous session:
June 17, 2009 - Cycle 1, Week 1 Deadlifts (5/5/5+)
Deadlifts
405lbs x90% = 365lbs training max
1x9x310 (85%)
Stiff leg DL
1x12x225
Kroc Rows
1x20x90
Ab Pulldowns
30 reps in clusters of 10 with minimal break. Using “light” band only.
June 24, 2009
Cycle 1, Week 2 (3/3/3+) - Deadlift day
Front squats
1x5x135
This is still hurting my wrist regardless of grip so I left it.
Deadlift
1x5x135
1x5x225 I was thinking I was going to be in trouble when after the first rep I double checked to see if I accidently added more weight to the bar than I thought. My actual thought was, “Oh fuck, this is going to be a long night!”
1x3x255 (70%)
1x3x290 (80%)
Belt on
1x9x330 (90%) ← This matched last weeks reps so it would be a 20lbs PR @ 9 reps.
SLDL
1x8x135
1x4x205
I couldn’t remember what my work set was last week or the reps, but I figured it wasn’t above 225lbs so I figured why not just up the weight?
Belt on for work set. I also used straps for this set.
1x10x245
I was happy with this. It stayed in my planned rep range and was a weight progression.
Molly Rows
1x10x60
1x22x90 ← 2 rep PR. I’ll move up in weight slightly next week as I just seem to burn out in the high teens.
Ab Pushdowns. Due to lack of oxygen to my brain I packed everything up and forgot about these. I’ll have to add them in Friday night since my core cannot be missing work.
I was happy with the DLs tonight, especially after the slow start with warm up sets. Next week the weight jumps to 345lbs so I’ll be looking for a good result to finish this first cycle.[/quote]
Yep that’s the kind of cardio we like…
rescuing your log from the 3rd page
[quote]soldog wrote:
rescuing your log from the 3rd page[/quote]
lol!
Thanks, I’ll call off the search party.
I’ll update again later tonight after my 5/3/1+ Military Press session.
[quote]Ruggerlife wrote:
Previous sessions:
Military Press Standing Training 1RM - 150lbs x 90% = 135lbs
Cycle 1, Week 1 - June 12, 2009 1x10x115 (85%)
Cycle 1, Week 2 - June 19, 2009 1x10x120 (90%) <— reps same, 5lb PR
CGBP (2 board) - DC Rest Pause Style
June 12, 2009 1x8/5/3x185 (total 16 reps)
June 19, 2009 1RPx10/5/3x195 (total reps 18)<— 2rep, 10lb PR
Flat DB Press
June 12, 2009 1x11x70
June 19, 2009 1x12x75 <— 1 rep, 5 lbs PR
Alt. Hammer Curls - DC Rest Pause Style
Previous best May 26, 2009 20 total reps.
June 12, 2009 1x12/6/4x40 (total reps 22)
Pinwheels - DC Rest Pause Style
June 19, 2009 1x14/6/5x50 (total reps 25)
[/quote]
Cycle 1, Week 3 (5/3/1+) June 26, 2009
Military Press
1x15x45
1x8x65
1x5x100 (75%)
1x3x115 (85%)
1x8x130 (95%)
CGBP (2-board)
1xa bunchx45
1x12x95
1x8x135
1x4x165
1x2x185
1RPx10/4/3x205 (total reps 17) <— +10lbs, -1rep
I had an 11th rep on the first part of the set, but it slowed and my elbows flared to lock it out, so no rep and no PR.
Flat DB Press
1x15x30
1x4x60
1x9x80 ← +10lbs, -2 reps.
This was going well and then I just died at rep nine.
Alt Hammer Curls
1x15x20
1x8x30
1RPx13/7/5x40 (total reps 25) <—finally a PR on the night, +3reps
Ab Pushdowns
w/ light and mini bands
Cluster of 10/10/10
Not the greatest night. All sets started out good then I gassed really quickly.
Nice grinder on that last MP!
We missed you in Toronto this morning but since you weren’t there we talked about you. Were your ears burning? WEC was a big help with the shirt. He showed me a better way to put it on.
It’s looking good:)
[quote]ouroboro_s wrote:
We missed you in Toronto this morning but since you weren’t there we talked about you. Were your ears burning? WEC was a big help with the shirt. He showed me a better way to put it on.
It’s looking good:)[/quote]
And here I am thinking my ears are red because of the sun and me not thinking of wearing a hat today. Damn you!!!
Well I hope it was nice things being said…or I was at least good for a laugh.
If it wasn’t for the kid’s having a party to go to early in the day, this would have been the perfect week-end since they ended up staying at my Mother-in-laws Friday night.
Glad to hear it went well. So will you be going for 100kgs in Ottawa?
This was supposed to Sunday night, but I moved it up a day to make sure I get my sessions in this week since we’re going camping for a couple days later in the week.
[quote]Previous sessions:
Back Squats - using 320lbs as 1RM x 90% = 288lbs training max
June 14, 2009 - Cycle 1, Week 1 - Squat 1x11x245 (85%)
June 21, 2009 - Cycle 1, Week 2 - Squat 1x8x260 (90%)
Pendley Rows
June 14, 2009 - 1x10x145
June 21, 2009 - 1x10x155 <— 10lbs PR from last week.
Good Mornings
June 14, 2009 - 1x10x185
June 21, 2009 - 1x9x205
Chin Ups
June 14, 2009 - 1RPx8/4/0 (12 total reps)
June 21, 2009 - 1RPx10/4/1 (total reps 15) <—3 rep PR.
Hanging Leg Raises
June 14, 2009 - 1RP (sortof)x 12/4/2 (18 total reps)
June 21, 2009 - 1RPx12/5/3 (total 20 reps) <— 2 rep PR.[/quote]
Saturday, June 27, 2009 - Cycle 1, Week 3 (5/3/1+)
Extended shoulder warm-up…
Front Squats (warm up)
1x a bunchx45
1x5x135lbs
Squats
1x5x135
1x5x185
1x5x230 (75%)
1x3x245 (85%)
Belt on
1x9x275 (95%) <—1rep, 15lbs PR.
Pendley Rows
1x10x95
1x4x135
Work set
1x11x155 <— 1 rep PR
Good Mornings
1x8x135
1x3x175
Work set
1x9x205
Chin ups
1RPx9/3/2x10lbs (total 14 reps)
Hanging leg raises
1RPx12/6/3 (total 21 reps) <— 1rep PR
Done.
I think I should have had more on the squats, but as soon as I hit the 8 rep mark and had a PR at that point I was done mentally.
This session was unexpected and pre-empted my previous plans to sleep. I could tell I was tired when this took ~2 hours to complete as opposed to usually less than 1h 30mins.
In all, a bunch of small PRs. But they will add up over time.
Looked great RL, really nice session.
[quote]Ruggerlife wrote:
ouroboro_s wrote:
We missed you in Toronto this morning but since you weren’t there we talked about you. Were your ears burning? WEC was a big help with the shirt. He showed me a better way to put it on.
It’s looking good:)
And here I am thinking my ears are red because of the sun and me not thinking of wearing a hat today. Damn you!!!
Well I hope it was nice things being said…or I was at least good for a laugh.
If it wasn’t for the kid’s having a party to go to early in the day, this would have been the perfect week-end since they ended up staying at my Mother-in-laws Friday night.
Glad to hear it went well. So will you be going for 100kgs in Ottawa? [/quote]
It sounds like you had a productive weekend yourself.
[quote]mrodock wrote:
Squats
1x5x135
1x5x185
1x5x230 (75%)
1x3x245 (85%)
Belt on
1x9x275 (95%) <—1rep, 15lbs PR.
Looked great RL, really nice session.[/quote]
Thanks. I’m definitely happy with this one. my previous best at 275lbs was 6 reps but without a belt and it was 2 sets (I think) followed up by a few triples. But that was at a body weight of 185lbs.
I think my squat is improving, but I became a bit annoyed when I ran the program out for 2 more cycles and I realized that I won’t break 300lbs until September. But if I continue to hit PRs I’ll probably stay on it until the end of summer anyways (at least 3 complete cycles). And I will work in a few heavy sessions in gear, depending on the opportunity.
[quote]Ruggerlife wrote:
mrodock wrote:
Squats
1x5x135
1x5x185
1x5x230 (75%)
1x3x245 (85%)
Belt on
1x9x275 (95%) <—1rep, 15lbs PR.
Looked great RL, really nice session.
Thanks. I’m definitely happy with this one. my previous best at 275lbs was 6 reps but without a belt and it was 2 sets (I think) followed up by a few triples. But that was at a body weight of 185lbs.
I think my squat is improving, but I became a bit annoyed when I ran the program out for 2 more cycles and I realized that I won’t break 300lbs until September. But if I continue to hit PRs I’ll probably stay on it until the end of summer anyways (at least 3 complete cycles). And I will work in a few heavy sessions in gear, depending on the opportunity.
[/quote]
On Sheiko I didn’t squat anything over 320 for 2 reps before I hit 405. Before that I had done sets of triples at 340. Don’t worry about the weights, just keep hitting PRs like you said.
[quote]Previous sessions:
Bench Press
Used 230lbs x 90% = 207lbs for training max.
June 16, 2009 - Cycle 1, Week 1 - 1x13x175 (85%)
June 23, 2009 - Cycle 1, Week 2 - 1x14x185(90%) <— 1 rep, 10lbs PR!
DB (slight) Incline Press
June 16, 2009 - 1RPx12/4/3x70 (total reps 19reps)
June 23, 2009 - 1x9x80 switched to straight set
Pin Presses
June 16, 2009 - 1x17x175
June 23, 2009 - 1RPx14/6/3x205 (total 22 reps).
Barbell Curls
June 16, 2009 - 1RPx20/6/4x65lbs
June 23, 2009 - 1x14/5/3x85 (total 22 reps) This is +20lbs and -8 reps [/quote]
Monday, June 29, 2009 - Cycle 1, Week 3 (5/3/1+)
Shoulder warm-up. This really gets the blood pumping and other than stiffness related to recovery, my shoulders are feeling really good right now.
Bench Press
1xa bunchx45
1x4x135
1x5x155 (75%)
1x3x175 (85%)
1x12x195 (95%) <— +10lbs, -2 reps.
Not sure if this is better or not than last week. I was hoping for 15 reps, but it wasn’t to be. I was happily surprised after the set though as I watched it, since I had lost count during the set and thought it was only 8-9.
Dumbbell (slight) Incline press
1x12x30
1x4x60
1x11x80 <— 2 rep PR.
I recorded this to see what they looked like with the 25lbs plates. The diameter of the plates makes it feel awkward, especially getting them into position. This and the fact that my legs would hit (and possibly lossen) the collars on each rack/unrack was the main reason I switched these away from the Rest-Pause method.
I was happy with this set, mainly because I was using zero leg drive due to an emerging cramp in my hamstring/glute. I did not want it cramping up mid set so I kept my legs relaxed.
Pin Presses (ROM ~6 inches)
1x6x135
1x4x175
1RPx15/7/3x225 (total of 25 reps) <— +20lbs, +3 reps PR! Very happy with this. Go to 235-245 next week.
Barbell Curls
1x15x45
1x6x65
1RPx15/5/4x85 (total reps of 24) <— +2rep PR. HOLY PUMP BATMAN!
Well another good bench session. It would be nice if this continued for a while longer, we’ll see.
Do you not train anymore? You’re on page 4!!
[quote]Court wrote:
Do you not train anymore? You’re on page 4!![/quote]
Did you miss me?
…Wait don’t answer that, let me pretend I know the answer!
We went away camping for a couple days (July 1 - July 3) so I never had a chance to update my log after my June 30th session. Here it is. I was very tired starting and I was yawning while trying to get pumped up for my deadlifts, even after 3 cups of coffee and some Spike.
I can’t find the sheet with my warm-ups, but I didn’t do much so here are the few highlights.
[quote]Previous sessions:
405lbs x90% = 365lbs training max
June 17, 2009 - Cycle 1, Week 1 Deadlifts 1x9x310 (85%)
June 24, 2009 - Cycle 1, Week 2 Deadlifts 1x9x330 (90%)
Stiff leg DL
June 17, 2009 - 1x12x225
June 24, 2009 - 1x10x245
Kroc/Molly Rows
June 17, 2009 - 1x20x90
June 24, 2009 - 1x22x90 ← 2 rep PR.
Ab Pulldowns
June 17, 2009 - 30 reps in clusters of 10 with minimal break. Using “light” band only.
[/quote]
June 30, 2009 - Cycle 1, Week 3 (5/3/1+) Deadlifts
Deadlifts
Warmed up to the work sets of
1x5x275 (75%)
1x3x310 (85%)
Belt on
1x8x345 (95%) <–this was good. I briefly thought about going for 1 more to match previous weeks reps, but I’m happy with this.
Molly Rows
1x10x70
Work set
1x12x110
I had noticed that last week the first 6-8 seemed really easy with 90lbs so I decided to up the weight and see what would happen. I wanted to make sure I stayed in double digits and I was able to. I’ll keep with 110 and try to break 15 next week. Since these are supposed to be higher reps, 15 should be about the low bar for reps.
I was exhausted here and I had to get up early to pack for camping so I it quits. I did what I needed to do anyway.
Luckily next week is deload!