Friday Morning squats:
Let me start by saying these were terrible and I felt like crap:
205 x6
245 x6
275 4x6
Wayyyy harder than they should have been. Hips tight, glutes sore etc…
Seated GM:
135 3x10
Whatever, will make up for it with some good DL this weekend.
Monster bench pyramid friday afternoon:
175 x6
205 x5
240 2x4
260 2x3
275 2x2
295 x1
300 x1
275 2x2
260 2x3
240 x5
225 x7
205 x9
190 x11
175 x13
Not kidding… All reps paused. Then did couple of sets of chest flyes and left ASAP. Did this all in about 45 minutes. The top sets were super fast. Check out my youtube if interested (arramzy18).
Saturday was a rest day.
Sunday:
Deadlift:
225 x5
275 x4
325 x3
belt
395 x3
bottoms
416 2x3
446 2x2
straps up
446 2x2
Well it was ok… The 416 sets were very fast but once I put on that last 30 pounds i kept freezing near lockout… even missed the first rep of my last set… sigh… I am highly open to suggestions for improvement!!! Please watch and comment on my youtube arramzy18
Ok So evening:
Rock pulls - bar on step up things with 1 riser? It was just a bit below bottom of my pateller tendon:
225 x6
275 2x6
325 2x6
375 2x6
405 3x4
Behind the back haney shrugs with axel (for grip and minor trap work):
50pounds per side 4x15
1 set of abs then the gym closed…
Should note that I was having problem with lockout this morning so based on some advice from ED, I really focused on just pushing my hips from the very beginning of the rack pulls… And it worked fantastic. They were probably the best feeling rack pulls I have ever done. Didn’t have that freeze near lockout!
Ok so monday morning:
Close grip BP:
175 x5
205 2x4
240 2x3
275 6x3
bit too heacy for close grips… Speed was not good enough. Will do 270 next time on CG but stick wiht 275 or even 280 on my comp grip 80% BP.
Then did couple sets of chest flyes, rear delts, upper back and biceps… Like 12 minutes of work hahah
Ok so Monday PM:
Bench:
175 x5
205 2x5
240 5x5
Easy as pie! Speed reps practically.
Wide neutral grip pullups:
8x6
Supersetted with:
Military press:
45x5
75x5
95x5
100x5
105x5
110x5
115x5
120x5
125x5
130x5
Haha just fooling around. Felt good though. I think I shouldn’t neglect my chest flyes though… Chest starting to feel a bit sore because of not doing them for stretch. Also need to be adament about my prehab because I am starting to feel a very minor and intermittent left shoulder pain.
Tuesday Morning:
Squats:
205 x5
245 x4
belt
285 x4
wraps
345 x3
385 x3
bottoms
415 x3
445 2x3
475 x2,2,3,4
Well talk about a turn around workout. Starting feelign a bit sluggish and then put on my squat suit and it felt terrible… Couldn’t get to depth, was collapsing over… But then I realized my stance has slowly crept narrower with my un-suited squats. Soooo I widened my stance and then hit 475 x3,4 without much trouble at all. Very happy!
So tuesday evening did some active recovery. You know… 20 mins walking 3MPH 6% incline, few sets of easy pushups, ab rollouts and plenty of foam rolling.
Wednesday:
Bench:
175 x5
205 x4
240 2x3
275 2x3
300 2x2… That was the easiest PR of my life… Definitely good for something like 335-350 raw…
275 2x3
Ummm…For someone who had very strong soreness in his triceps, shoulders, lats and chest this morning this was way too easy…
25lb DB superset:
chest flyes 5x10
rear delt flyes 5x15
alternating DB curls 5x10
That was all for today. Easy peasy. Tomorrow I will be squatting 525 2x1 and I think I might do it in just suit bottoms.
Nice job on hitting the easiest PR of your life man, that’s awesome.
Looks like you’re hitting your stride in here, finding what’s working for you and milking it. Keep it up!
Thanks Ink!
Today was another very good session for me:
Squats:
205 x5
245 x4
belt
285 x4
wraps
345 x3
375 x3
415 x3
455 x3
475 x2
485 x2
525 2x1 - PR for suit bottoms
Hellz yeah! Best suit bottom work ever. The speed was fantastic too. My suit bottom max is probably right around 580 which is where that 525 at 90% came from. Looking forward to a deload starting next week for 2 weeks and then reloading. I might actually come to westerns… We will see… Running low on time obviously.
PS: Please feel free to watch on my youtube channel: arramzy18 (It will be uploaded within an hour)
Ok so evening workout:
Squats:
205 x5
245 x4
276 x4
belt
315 2x3
wraps
405 4x2
Meh. Felt fine. Nothing special
3 sets of planks with 90lb on my back
Good mornings: 5x5 185lb
dips: BW 5x8
Then a nice hot bath! Haha hammies going to be sore from GM. Was being really strict with form and going down pretty low.
So friday:
Bench:
175 x5
205 x4
240 2x3
280 2x3
300 3x2
A bit slower than last couple days with 300 and 275. Chest felt a bit sore. Will do second round tomorrow then wont be benching again till tuesday is the plan. Should feel fresh by then.
Hammer curls: 25lb 3x12
70lb kettlebell rows: 3x20
Thats all. Felt tired so didn’t wanna push too hard.
Saturday:
Close grip Bench:
175x5
205x5
240 2x4
260 4x4
Bit slow.
Arnold press: 45lb 3x10
Was tired so I left
Sunday: rest (unintentional but just didn’t have a chance to go in)
Monday:
Deadlift:
235 x4
285 x4
335 2x3
396 2x3 belt
426 4x2 straps
Not bad. Could have been faster off the floor but lockout felt much better today.
Monda evening:
Deadlift form practice:
225 2x5
275 2x5
295 2x5
315 2x5
345 2x5
All done beltless but most done with straps due to achy hips and pain in hands.
Did couple sets of ab rollouts… Then said F* this and left. I really need to start doing some supplemental work. Namely: Grip work, upper back work and shoulder work! And more prehab/rehab/active recovery!
So tuesday morning:
Close grip BP (forgot my wrist wraps and full grip hurts too much):
175 x5
205 2x5 added some bands - maybe 25lb at the top and 5lb at the bottom give or take
240 2x5 - with bands
240 3x5 - ditch the bands
Behind the head wide grip overhead press:
45, 65, 95 3x5
105 5x5 with a slight push press
Couple sets of chest flyes and leave. Felt pretty good today.
Tuesday evening extra work:
Front squat 135lb 4x12
Cable rowing 150lb 4x12
Lat pulldown 120lb 3x10
Tricep pushdowns 60lb 3x10
Preacher curls 30lb 3x12
Bench press with the mini bar with wide grip and high touch (lol): 110lb 3x20
2 sets of planks
Good little conditioning workout done in about 25 minutes.
Really starting to hit my stride. keeping in mind the fact that I have been sick the past 2 days and haven’t slept well for 3 days due to taking care of a friends dog…
Wednesday:
Squats:
205 x5
245 x4
belt
275 x4
wraps
345 x3
375 x3
bottoms
435 x3
455 4x3
455 x5
Hellz yah? Indeed… The 455x5 was just because I didn’t feel like quitting after 3 cause they were insanely fast. Even the 5th had good speed. Probably could crank out 10 at this weight hahahah! I am planning on doing the last 2 weeks of sheiko 32 now for a slight deload then do CMS 1 again. This will be with training weights of:
80% squats - 465 in bottoms… Also want to try to get into my new size 38 suit and practise with it
80% bench - 285 and working on my new shirt (44 super katana a/s)
80% DL - 405 I think. Will be mostly ignoring the DL in sheiko and will DL twice a week at 70-85% for lots of 2’s and 3’s. May also add third pull with 60% for technique work. We shall see how it goes.
Thanks to any followers out there!
[quote]arramzy wrote:
80% DL - 405 I think. Will be mostly ignoring the DL in sheiko and will DL twice a week at 70-85% for lots of 2’s and 3’s. May also add third pull with 60% for technique work. We shall see how it goes.[/quote]
Interested in seeing how this works out for you. You thinking about DL’s every other session then?