Thanks Crippler.
Well it’s summer here again. Today with the humidity factored in it was in the low 90’s. I decided to do some light lifting for the first day back since the meet. I got my lifting in between jobs.
Squats:(raw)
135 x 10
225 x 5
315 x 3
405 x 3
Fat Gripz Extremes CG Bench Press:
135 x 10
185 x 5
225 x 3(paused)
265 x 2 sets x 2(paused)
Standing Crunches:
70 lbs x 20
This lifting combined with working the 2 jobs has me wiped out tonight.
At least you should sleep well after two jobs and a workout. By the way it’s winter here in Washington State. Six inches of new snow this morning at my house. Enjoy.
Sorry for the late post GV, but wanted to congratulate you on the meet. You are one strong dude.
1500 will fall for you soon. It’s inevitable.
Happy holidays to you and yours.
Thanks OP and Crippler you’re right I should sleep well, should. Sleep had seems definitely on the short side these days. I need 7 hours a night to function properly but lately I’ve been getting about 6 hours which had kind of been a bit hard to deal with.
Friday night I did this lifting:
12/18/15
Squats:(raw)
135 x 10
225 x 5
315 x 5
Fat Gripz Extremes CG Bench Press:
135 x 10
185 x 5
225 x 3(paused)
265 x 2(paused)
Fat Gripz Extremes Deadlifts:
135 x 5
155 x 5
Standing Crunches:
70 lbs x 20
Then tonight I did this lifting:
Squats:(raw)
135 x 10
225 x 5
315 x 1
405 x 1
500 x 1
Fat Gripz Extremes Bench Press:
135 x 10
185 x 5
225 x 2(paused)
265 x 2(paused)
295 x 1(paused)
Deadlifts:
225 x 3
315 x 3
405 x 3
Standing Crunches:
70 lbs x 20
Been dealing with severe muscle pain in my right leg around the calf and hollow of my knee but I’ve just isolated the area with deep tissue work and I have been hitting the area with EMS. Tonight the 500 lbs squat felt uncomfortable but I sunk it. I think I will work out the trauma soon though. All the standing on the hard floors at Costco has brought on this trauma but now I found a way to battle it. Thanks to everyone for the support.
Hope the leg feels better soon. You’re still looking strong even with the aching leg.
Thanks NHLFTR. Yesterday I was able to motivate between jobs to get some lifting done. The lifting was very satisfying because I was taking out my frustration with the drivers I experienced. People off work or shopping or whatever around the holidays can be terrible drivers.
Wednesday(12/23/15):
Squats:(raw)
135 x 10
225 x 5
315 x 5
405 x 5
Fat Gripz CG Bench Press:
135 x 10
185 x 5
225 x 5
250 x 5
Standing Crunches:
70 lbs x 20
Merry Christmas to all. I am going to be doing a DUP style training which means I will do a power day, a strength day, and a hypertrophy day. I will try to keep the days in that order and stay consistent. Even though I didn’t do it this week I think my % for weight used on each respective day will be 85%, 80%, 70%. As work is taxing me hard I don’t know if my days will be the same each week but I will attempt to keep things in order and get 3 to 4 days of lifting in a week.
Merry Christmas. Gave the granddaughter your book last weekend during our early Christmas. She liked it.
Thanks Biker. That means a lot to me that your granddaughter liked my book, sales have been slow to none. If one person it touched or entertained by my writing I’m very encouraged and if more then I’m elated.
Sounds like a good plan GV. Merry Christmas to you and your family. Your little ones are at a great age for Christmas.
Merry Christmas GV
Able to get lifting in before work today.
Squats:(raw-no belt, no sleeves)
135 x 10
225 x 5
315 x 3
370 x 3 sets x 8 reps
Fat Gripz Bench Press:
135 x 10
185 x 5
230 x 2 sets x 8 reps(last rep paused)
185 x 8(last rep paused)
Fat Gripz Deadlifts:
135 x 8 (wanted to do a lot more but I had to stop to go to work)
Standing Crunches:
70 lbs x 20
So this was my hypertrophy day in the DUP training format. Doing the 8 rep sets nearly wiped me out but I will acclimate.
Again, late to the party. Helluva meet.
Interested in your opinion of DUP. Know several who ran it. The said it was difficult in that you had to dial back at times and keep the “big picture” in mind. We’re not normally programmed like that.
hawkcapt1912: Thank you. Since I’m just beginning the DUP protocol my opinion is limited. I like the varying rep days of DUP with the different focus of power, strength, and hypertrophy for each lift day or at least I like the way it looks.
I’m such a dope that I have to go look up DUP but whatever it is I’m sure it will be sorry after you are done kickin’ its arse!
OG there was an article on here about DUP or that mentioned DUP and I didn’t know what it was so I had to look it up, so you’re not alone.
Got my lifting done between jobs today. About a week ago a woman sneezed on me at the checkout when I was working at Costco so I’ve been battling a bug since which has made my physical tasks a bit harder. One on the worst days was Christmas Eve through Christmas when I felt like a slug.
Squats:(raw)
135 x 10
225 x 5
315 x 3
405 x 3
455 x 3 sets x 3 reps
Close Grip Bench Press:
135 x 10
185 x 5
225 x 3
275 x 2(wanted 3 but it didn’t happen so I lowered the weight)
270 x 2 sets x 2(then drop sets only resting to change weights)
245 x 2
225 x 2
Standing Crunches:
70 lbs x 20
I was hoping to get deads in but my time was short because I had to go to work at Costco. Time challenges are fun.
hey bud happy new year, congrats on the gig and the 1440!
Thanks Matty and happy new year to you. I’ve been working so much lately I haven’t had time to be in here, lift, or even scratch my ass. Just got over whatever bug was infesting my body and overall I felt pretty run down lately. So, all things considered things are great and I finally got back to lifting tonight.
Squats:(raw)
135 x 10
225 x 5
315 x 3
405 x 3
470 x 4 sets x 3 reps
Bench Press:
135 x 10(starting off the movement felt sluggish)
185 x 5(Now I can really tell my chest, arms, and shoulders are fatigued from all the work)
225 x 3
275 x 2
265 x 2
255 x 2
245 x 2(paused)
225 x 4(paused)
Standing Crunches:
70 lbs x 20
I had to fight to get the energy to lift tonight but I was determined because it was my first night off from Costco since last Friday(0h, and I did work Friday-New Year’s Day- doing my lawn business). The only day off I’ve had the last month was Christmas and the family and I went to 3 different Christmas parties which hardly seemed like a day off. My kid’s smiles and joy made all the effort worth every minute.
Had another day off from Costco and lawn work has been more pleasant because the temps have been in the mid 60s for a few days but that will change soon. Tonights lifting went well.
1/7/16
Squats:(raw)
135 x 10
225 x 5
315 x 5 sets x 5 reps
Fat Gripz Extremes CG Bench Press:
135 x 10
185 x 5
225 x 5
235 x 5 x 5
Just below knee Pause Deadstop Deadlifts:
225 x 5
315 x 3 sets x 5 reps
Standing Crunches:
70 lbs x 20
Although the weights were fairly light this was an intense routine and the pause deads were a killer.