[quote]VTBalla34 wrote:
thats awesome man…500 is a huge milestone…you have made more progress in a year than most made in a lifetime…fuckin ay man…fuckin ay…
Are the videos working for you though? Just a white screen on my 'puter…[/quote]
Thanks man. No the vids weren’t working for me. I uploaded the last one straight to T-Nation though and it works now.
And Scoops you’re right having other strong folks around and a group to push you is really what has made my progress go so fast. Onward and upward!
April 8th
Bench Press 45x10, 95x5, 135x3, add poor man’s slingshot! 185x3, 225x3, 245x3, 265x3, 275x1, 1, 1, 225x10
Kroc Rows 110x5, 160x10, 210x1 hahahaha
OHP 95x10, 10, 10, 10, 10
OH Tricep Ext 100x20, 20
Band Pull-Aparts Lights x20, 20, 20
Fat Gripz DB Curls 30x10, 10
One of my buddies got an olymic DB handle so we had to do heavier Kroc rows than the normal DBs we have!
The poor man’s slingshot worked ok. It certainly aided my shoulder, but I think I just need to rest it a bit, so deload next week, because all the cool kids are doing it.
April 9th
DE Squats 45x10, 135x5, add Light bands x3, 225x3, 275x3, 3, 3, 3, 3
SSB 80x5, 170x5, 260x10, 10, 10
GHR BWx10, 10, 10
Band Pull-Aparts Light x20, 20, 20
DELOAD!
April 11th
Bench Press 45x10, 95x5, 135x5, 185x5, 205x5, CG 135x15
BB Rows (supinated) 135x10, 185x10, 10, 10
YTIs 10x10, 10, 10
DB Scap Retraction 50x20, 20, 20
OH Shrug 45x20, 20, 20
April 13th
SSB 80x10, 170x5, 220x5, 260x5, 310x5
Deadlift 135x5, 225x5, 315x5, 365x5
GHR BWx10, 10, 10
My deload weights are now above my 1 rpm from less than a year ago! I think I am going into this next cycle with higher loads on my assistance lifts. Bring on the weighted GHRs!
haha thats badass man…awesome progress
De-load over!
April 17th
DE Squats 45x10, 135x5, add AVG bands x3, 225x3, 3, 3, 3, 3
DE Deadlifts 135x10, 225x5, add Light bands x3, 250x2, 2, 2
Front Squats 185x8, 8, 8
Had to get in and get out quick today, so that’s all!
April 18th
DE Bench 45x10, add mini bands x5, 95x3, 135x3, 3, 3, 3, 3
5 board press 315x5, 335x5, 275x12
Chin-Ups BW+50x10, 8, 8, BWx8
Band Pull-Aparts Lights x20, 20, 20
YTIs 8x20
Two things:
First, I’ve hit my limit for 3x10 on chin-ups it appears, so I’ve got to figure out how I want to increase the poundage I can use. I am thinking of dropping back down to BW for more total reps (say 3x15) and then working up again with that setxrep scheme.
Second, I got so much upper back pump from the longer set of YTIs (and a slower tempo). I think I am going to stick with this for a little while.
April 22nd
Reverse Band Bench Press 45x10, 95x5, 135x3, 185x2, add reverse AVG bands 225x1, 275x1, 315x1, 325x1, 335x1, 345x1, 355x1, 325x1, 1, 1, 1, 1, 275x12
OHP 100x10, 10, 10
Chest Supported DB Rows (squeeze at the top) 50x10, 10, 10
BB Row 135x20, 20
I am going to focus on the deadlift for lower body for this next cycle and see if I can’t get it up to 600.
April 23rd
DE Deadlifts 135x10, 225x3, add AVG bands x2, 275x2, 2, 2, 2, 2
DE Squats SSB 80+AVG bands x5, 170x3, 250x3, 3, 3, 3, 3
Haulings 1.5 inch deficit 255x10, 10, 10
GHR BW+10 x10, 10, 10
April 25th
DE Bench 45 plus minis x10, 95x5, 135x3, 150x3, 3, 3, 3, 3
4 board press 295x5, 305x5, 275x8
Pull-Ups against 2 mini bands x8, 8, 8
Band Pull-Aparts Light x20, 20, 20
Messed around with my bench set-up today and I think I can get more arch and still have good leg drive now with my feet tucked back as long as my heels are still down.
April 27th
Reverse Band Deadlifts 135x10, add reverse Light bands 225x5, 315x3, 405x1, 495x1, 545x1, 565x1, 585x1, 605x1, switch to reverse AVG bands 605x3
Squats 50x5, 140x5, 230x3, 320x10 (no belt on these)
hip thrusts (squeezing glutes) 20
Really tired before starting today, so I called it quits after the one heavy-ish set of squats. Pretty happy to hit that 605 with reverse light bands.
Whoa, nice deadlift. You are getting seriously strong in pretty ridiculous time.
[quote]grettiron wrote:
Whoa, nice deadlift. You are getting seriously strong in pretty ridiculous time.[/quote]
It’s the 2-SCOOPS method…
[quote]jakerz96 wrote:
[quote]grettiron wrote:
Whoa, nice deadlift. You are getting seriously strong in pretty ridiculous time.[/quote]
It’s the 2-SCOOPS method…
[/quote]
all reverse band all safety bar, all the time? and lift twice a week? haha
April 29th
Pin presses against micro minis 45x10, add micro minis 95x3, 135x3, 185x1, 225x1, 235x1, 245x1, 255x1, 265x1, 245x1, 1, 1
Chest supported T-bar 45x10, 70x10, 90x10, 10
Band Pull-Aparts Lights x20, 20, 20
April 30th
DE Deadlifts 135x10, 225x3, add AVG bands x1, 305x2, 2, 2, 2, 2
DE Squats 45x10, 135x5, add AVG bands x3, 225x2, 275x3, 3, 3, 3, 3 (last two sets with 1 inch above parallel box)
Haulings 1.5 inch deficit 305x10, 10, 10
May 2nd
DE Bench Press 45x10, 95x5, add minis x3, 135x3, 160x3, 3, 3, 3, 3
3 board press 250x10, 275x8
Pull-Ups against 2 mini bands x10, 10, 10
Band Pull-Aparts Lights x20, 20, 20
May 4th
ME SSB 80x10, 170x5, 220x3, 260x1, 310x1, 350x1, 400x1, 430x1, add light wraps 450x1, 470x1, wraps off 420x1
- add suit 400x1, 440x1, 470x1, add wraps 500x1 (an easy one too!)
RDLs 135x10, 185x10, 225x10, 275x10
So, I’m a little bit crazy and it’s time to play my cards… I made my own squat suit. This is version 1.0. It’s 2 ply denim and it’s all awesome. It needs some serious tweaks for version 2.0, but that’s a little ways off (waiting for the canvas to be on sale).
