I Will DL wednesday and saturday, squat monday and friday.
So this afternoon went for 20min walk at 5% incline 3MPH. Felt very revitalizing.
Ok so Thursday AM:
Bench:
180 x5
215 x4
250 2x3
285 2x3
305 3x2
Got all the reps done but speed was definitely comprimised.
Chest flyes: 20lb 5x10
Rear delt flyes: 27.5lb 2x12
DB curls: 27.5lb 2x12
Behind the neck overhead press with slight push press at competition grip:
45 x10
95 x5
115 x4
135 4x3
Good supplemental shoulder exercise. 2nd time in a row doing it so will not do it again next bench workout.
Friday at noon:
Deadlift:
225 2x4
285 x4
335 x3
346 x3
belt
396 x3
bottoms
416 x3
426 3x3
Fantastic! Speed was outstanding and lockout was easy. I think pulling back and pushing hips through constantly really helped. Looking forward to some big numbers soon.
You’re welcome
[quote]ED3180 wrote:
You’re welcome[/quote]
Hahaha thanks man. Clearly good advice… You are adding pounds to my total from 300km away, pretty good achievement I would say.
Strong squatting.
[quote]SamMcLoughin wrote:
Strong squatting.[/quote]
Thanks Sam. Nothing I like doing more than squatting!
Morning workout was about 35 mintues btw and this one was about 40 minutes:
Speed deadlifts (was mostly doing them for technique practise but they were also very fast):
225 2x5
275 2x4
315 10x1, 10x2
Planks with 135lb on back:
2 sets for a count to 60 in my head… Probably like 40 seconds
K so decided to go in and try my new super katana a/s size 44 today…
Bench:
180 x5
210 x4
245 2x3
275 x1
shirt - extremely tight… Couldn’t get the suit slippers out from underneath…
295 x0.13 of a rep… lol… no way I am going to work this shirt alone like I usually do
shirt off
295 5x3
Well lets say that shirt is borderline too tight… I will practice though and see if I can get it to work. I think as I cut a few pounds and stretch it out I will be fine.
Axel snatches: 105 4x7
Chest flyes - 20lb 4x10
Going in again tonight for some close grip work.
So Saturday Evening:
Close grip Bench:
175 x4
205 2x4
250 3x4
260 x4
Rear delts, DB curls, Chest flyes, tricep extensions: 3 sets each with 20lb DB
Wide grip Cable rows: 3x8 150lb?
10 minutes of walking
Sunday morning:
Squat:
215 x5
255 x4
belt
285 x4
wraps
345 x3
375 x3
416 3x3
bottoms
466 x3,3,4
Standing GM: 145 4x8
Easy peasy. Suit work much easier than unsuited work… Clearly I am getting a lot out of my suit bottoms.
Ok so Monday morning:
Bench:
180 x5
210 x4
250 2x3
285 3x2
305 3x1
A bit slow but I was sore today so not too bad.
Seated BB OHP: 85lb 4x8 - super easy just to get some blood moving through those sore shoulders
Chest flyes: 15lb 3x8
DB Curls: 35lb 3x8
Walking 3MPH 7.5% incline for 5 minutes
Nice easy workout. Looking forward to the deload over these next 2 weeks. Excited to feel super fresh! Might cut it short slightly since i will be running CMS 1 after this. I would like to have a couple extra days since when last time I ran CMS sometimes i just really wanted an extra day. Then I will run full 4 weeks of sheiko 32 until my contest January 21st.
Do you normally do two-a-days?
[quote]SamMcLoughin wrote:
Do you normally do two-a-days?[/quote]
Quite often yes. Usually 3 days a week I will double and 3 days will be singles. I am starting a deload now so that wont be happening much in the next 2 weeks.
Yeah I was meaning to ask…why do you split it up? lack of time?
I split it up because I don’t like being in the gym for more than 1 hour. My progress stalls like mad if I do 1.5-2.5hour marathons. Also I don’t mind going in several times because a have 3 gyms (I know… they cost $80 dollars a year between all 3) that are very convenient at work, near home etc…
Ok so Tuesday evening:
Squats:
205 x5
245 x4
belt
295 x4
wraps
385 x3
405 x3
bottoms
475 x2
485 x2,2,2,3
Meh… Speed was not optimal and definitely was rounding on a few reps… Also, I think depth was a bit iffy on a few of those reps. That’s ok… A nice deload will fix this…
Ok so wednesday:
Active recovery:
Seated DB shoulder press: 4x12 45lb
Wide grip Pull ups: 4x5
Narrow neutral pull ups: 3x5
Rear delt flyes: 3x10 45lb (cheating)
Bodyweight rowing: 4x12
Ab rollouts with 25lb on back: 3x5
Walking on treadmill 5% incline 3MPH 17min
That was all. Also stretched out my hips a bit. Feel much better.
Off to go for another 20min walk now.
Ok so thursday morning:
Bench
185 x5
225 x4
265 2x3
295 3x2
285 2x2
Speed wasn’t good enough at 295 which was disspointing.
Chest flyes: 3x7 15lb
Bradford pressing with the bar: 3x12
Hammer curls: 3x8 27.5lb
Cable rowing: 90lb 5x10
Lots of foam rolling.
So at noon today I went in and walked for 30 min at 3PMG 5.5% incline and di 5x10 shallow BW dips on the treadmill. Then I did a bit of foam rolling and stretching. Feeling pretty good now.