D. Pull-ups - 6 reps
2 @ BW 2 @ 10 …yep I stink at pull-ups
E. RDL - 8 reps
3 @ 242
F. Bent Row (strict) - 5 reps
2 @ 200
2 @ 220 …grip went to crap
G. Power Shrug - 15 reps
3 @ 200
H. Rollouts - 3 x 8-10
I had a feeling I was going to have a hard-time with this day (volume wise), in the past my DL days were based on the WS4SB + HPM template - so not much accessory work.
DL’s were smooth and very good but everything else was pretty abysmal - my grip especially let me down.
All well - hopefully I can improve on the weeks to come.
A. CGBP - 2 sec pause with 3/4 lockout (w/u’s to 220)
Then switched to conv. - 6 reps
1 @ 242
1 @ 264
B. Bench Plyo p/u - 2 x 6 reps
C. Depth Plyo p/u - 2 x 6 reps
D. OHP - 6 reps
2 @ 148
E. Rear Delt Flyes - 3 x 12 reps
F. Dick’s Press - 8 reps
2 @ 85
3 @ 110
G. Power Shrugs - 15 reps
2 @ 200
1 @ 242
H. Ab Circuit ala De Franco)
Just want to thank ebomb again and especially Mr John Meadows for getting me onto the 2 sec pause + 3/4 lockout CGBP - warms the triceps nicely.
I might switch to DB Shrugs - I don’t know why (could be long arms?) but I don’t hit the traps very well doing them with a BB.
Decided to do some swapping around with the split - will prob make more sense next week though. Just getting settled into a Powerbuilding style routine.
That’s some pretty strong close-grip pressing. Good work!
I like to switch up from BB to DB shrugs, too. I like them both though, so I can’t say I prefer one to the other. If you don’t do those with a pause at the top I suggest to. Before I would just get the weight up and down, up and down, etc. Now, I squeeze at the top for at least a second, so I can actually feel my traps burning.
[quote]ashylarryku wrote:
That’s some pretty strong close-grip pressing. Good work!
I like to switch up from BB to DB shrugs, too. I like them both though, so I can’t say I prefer one to the other. If you don’t do those with a pause at the top I suggest to. Before I would just get the weight up and down, up and down, etc. Now, I squeeze at the top for at least a second, so I can actually feel my traps burning.[/quote]
Thanks man
I’ll definitely give the pause at the top a go - sweet.
I don’t have a specific meet in mind, but I’m looking to do one july-october!
How are you liking the program so far?
Josh writes some pretty strong jumps from wave to wave… I’m intimidated. Especially for weeks 9-11![/quote]
Cool man - all the best!
Do you compete often?
I’m liking the program alot, it’s going well - there’s some really enjoyable days + I’m doing quite a bit of new stuff - so it makes it exciting.
Yeh I rekon, wk’s 9-11 look intense - although I’m “guessing” that it’s a period were you go all ‘balls to the wall’ with wk’s 1-9 being the build up (Maybe??)
[quote]WhiteFlash wrote:
Like the log man. Your training st-up looks interesting, and you’ve got some pretty impressive numbers. What’s your height/weight?[/quote]
D. Pull-ups - 5 x 5
@ BW - my pull-up strength is bad
E. Pendlay Row - 5 reps
2 @ 220 - tried to keep these as strict as possible.
F. Sled Pull-through - 8 reps with hands behind the back bent knee sled drag (walk back).
3 @ 165
Good session. Deadlift’s felt smooth.
Decided to do BW with pull-ups until I can complete 5 x 5 reps with ‘goodish’ form.
First time doing Pendlay Row, substituted from regular BB rows (lower back fatigue).
Very cool movement.
If anyone reading this has ever considered buying some knee/elbow sleeves - then go for it.
I’ve never had knee problems or any serious elbow probs either (apart from some tricep movement annoyance) but they are very comfortable and warm. Feel Bulletproof
[quote]WhiteFlash wrote:
Like the log man. Your training st-up looks interesting, and you’ve got some pretty impressive numbers. What’s your height/weight?[/quote]
[quote]WhiteFlash wrote:
Like the log man. Your training st-up looks interesting, and you’ve got some pretty impressive numbers. What’s your height/weight?[/quote]
Hey man - thanks for stopping by. Cheers
I’m 6’5 and 250lb
[/quote]
You play tight end somewhere? [/quote]
Haha, no unfortunately I don’t. There isn’t much gridiron in Australia - unless you live in the capital cities. I would love to learn how to play the game though, if I ever get the chance.
A. CGBP - 2 sec pause with 3/4 lockout (w/u’s to 220)
Then switched to conv. - 6 reps
1 @ 242
1 @ 264
B. Bench Plyo p/u - 2 x 6 reps
C. Depth Plyo p/u - 2 x 6 reps
D. OHP - 6 reps
2 @ 148
E. Rear Delt Flyes - 3 x 12 reps
F. Dick’s Press - 8 reps
2 @ 85
3 @ 110
G. Power Shrugs - 15 reps
2 @ 200
1 @ 242
H. Ab Circuit ala De Franco)
Just want to thank ebomb again and especially Mr John Meadows for getting me onto the 2 sec pause + 3/4 lockout CGBP - warms the triceps nicely.
I might switch to DB Shrugs - I don’t know why (could be long arms?) but I don’t hit the traps very well doing them with a BB.
Decided to do some swapping around with the split - will prob make more sense next week though. Just getting settled into a Powerbuilding style routine. [/quote]
A. CGBP - 2 sec pause with 3/4 lockout (w/u’s to 220)
Then switched to conv. - 6 reps
1 @ 242
1 @ 264
B. Bench Plyo p/u - 2 x 6 reps
C. Depth Plyo p/u - 2 x 6 reps
D. OHP - 6 reps
2 @ 148
E. Rear Delt Flyes - 3 x 12 reps
F. Dick’s Press - 8 reps
2 @ 85
3 @ 110
G. Power Shrugs - 15 reps
2 @ 200
1 @ 242
H. Ab Circuit ala De Franco)
Just want to thank ebomb again and especially Mr John Meadows for getting me onto the 2 sec pause + 3/4 lockout CGBP - warms the triceps nicely.
I might switch to DB Shrugs - I don’t know why (could be long arms?) but I don’t hit the traps very well doing them with a BB.
Decided to do some swapping around with the split - will prob make more sense next week though. Just getting settled into a Powerbuilding style routine. [/quote]
You are welcome!!![/quote]
Cool man! Thanks for dropping in Mr Meadows - I’m shocked
A W E S O M E
