May 27th
ME Reverse Band Bench Press 45x10, 95x5, 135x3, 225 add rev. AVG bands x3, 275x1, 315x1, 345x1, 355x1, 365x1, 330x1, 1, 1, 1, 1
Close Grip reverse AVG 225x10
Chest Supported Row 100 + doubled mini band x10, 10, 10, take off band x10
May 28th
DE Squats 50x10, 140x5, 230x3, add AVG band x2, 235x3, 3, 3, 3, 3
DE Deadlifts (conventional) 135x5, 225x3, 260x1, Lights x2, AVG x2, Lights x2
GHR BWx10
RDLs 135x20
Band Pull-Aparts Lights x20, 20, 20
Just went through your log, and wow youāve made some crazy progress. Iāll definitely be following this.
[quote]AquaCruzer wrote:
Just went through your log, and wow youāve made some crazy progress. Iāll definitely be following this.[/quote]
Follow, enjoy, take what helps you! Good luck and thanks for stopping in.
May 30th
DE Bench Press 45x10, 95x5, add monster minis x3, 140x3, 3, 3, 3, 3
5 board press 300x10, 10, 10
Inverted Barbell Row (Fat Gripz feet elevated) BW x8, 8, 8, no fat gripz x10
Log Press 140x5, 5, 5
The Fat Grip body rows were incredibly difficult. More so than I expectedā¦
May 31st
Recovery Work
Push-Ups and Pull-Ups 3x5 each supersetted
Kitty Cat triceps monster minis 3x to the burn
Band Flies monster minis x10, 10, 10
Band Face-Pulls monster minis x10, 10, 10
Band Pull-Aparts Lights x30
Band Abs AVG x10, 10, 10
Scoopās Press 25s x7, 7
Got blood in the musclesā¦
I think I am going to incorporate more Fat Gripz and Fat Bar in this cycleā¦
June 1st
ME SSB Box Squat (box at parallel, 2 second pause on box) 80x10, 170x5, 260x3, 310x1, 350x1, 380x1, 400x1, 420x1, 440x1, 400x1, 1, 1
Reverse Band SSB (Strong Band) 500x5, 440x10
RDLs 135x10, 185x10, 10
Ab-Wheel x12, 12, 12
Form broke on the 440 SSB upper back rounded a bit.
June 2nd
Recovery Work
Bodyweight Hamstring Curls x10, 10, 10
Quad Extension setting 6 x10, 10, 10
Knee Outs Lights x120, 20, 20, AVG x20 (moving seat height up on each)
Log Crawl? 50 ft x4
Band GMs AVGx20
Then Holliday Press (in its first iteration) x some
Log Crawls were very tiring!
June 3rd
ME 2 board press 45x10, 95x5, 135x3, add 2 bd 185x3, add rev. AVG bands 225x3, 275x1, 315x1, 345x1, 365x1, 385x1, 395x1, 355x1, 1, 1, 1, 1
Chest Supported Rows 100 doubled mini x10, 10, 10, no band x10
OH Tricep Extension 100x20, 20, 20
Oh man, people are hilariousā¦ I might have to elaborate later, but no time now.
How did you restrain yourself and not hit 405?
[quote]jakerz96 wrote:
Oh man, people are hilariousā¦ I might have to elaborate later, but no time now.[/quote]
You might have convinced them to try westside after they get done with their ā12 week cycle.ā hahaha
[quote]grettiron wrote:
How did you restrain yourself and not hit 405?[/quote]
Hahahaā¦ I really wanted it, but my muscles restrained me. 395 was really slow and was definitely a maximum effort.
[quote]kblk3125 wrote:
[quote]jakerz96 wrote:
Oh man, people are hilariousā¦ I might have to elaborate later, but no time now.[/quote]
You might have convinced them to try westside after they get done with their ā12 week cycle.ā hahaha[/quote]
That wasnāt the funny part. The funny part was how ridiculously low the intensity of their session was. There are a lot of ways to peak over 12 weeks, but I think starting with 5 sets of 12 and dropping the reps one each week (11, 10, 9, etcā¦) is about the dumbest thing Iāve ever heard of. Especially if it is for training the deadlift as in this case.
[quote]jakerz96 wrote:
[quote]kblk3125 wrote:
[quote]jakerz96 wrote:
Oh man, people are hilariousā¦ I might have to elaborate later, but no time now.[/quote]
You might have convinced them to try westside after they get done with their ā12 week cycle.ā hahaha[/quote]
That wasnāt the funny part. The funny part was how ridiculously low the intensity of their session was. There are a lot of ways to peak over 12 weeks, but I think starting with 5 sets of 12 and dropping the reps one each week (11, 10, 9, etcā¦) is about the dumbest thing Iāve ever heard of. Especially if it is for training the deadlift as in this case.[/quote]
Oh come on, that training program looks pretty fool-proofā¦ Theyāve all but eliminated any chance of plateauing and I bet they hit a 1 rep max in week 12! I must join them!
June 5th
DE Squats 45x10, 135x5, 225x3, add AVG x2, 260x3, 3, 3, 3, 3
DE Deadlifts (conventional!) 135x5, 225x3, add AVG x1, 290+L x2, AVG x2, L x2, sumo L x2, AVG x2
RDLs 225x10, 275x10, 10
GHR BW x10, 10, ā¦ hams too tiredā¦
Ab-Wheel x8ā¦ abs hurt tooo muchā¦ plank x 1 minute
Two things: my conventional deadlift is definitely stronger than my sumo now, and I feel like my work capacity is for shitā¦ I need to change the latter, but Iām excited about the deadlift part!
ok, so iām lost. iām guessing there were some interesting people in the gym and they were doing something retarded and justified it by their 12 week cycle? were they new to the gym?
[quote]2-SCOOPS wrote:
ok, so iām lost. iām guessing there were some interesting people in the gym and they were doing something retarded and justified it by their 12 week cycle? were they new to the gym?[/quote]
No, not newā¦ Iām not sure how long theyāve been coming, but at least as long as me. They are competing at the Iowa State Fair in some lifting. They were doing 5x12 deadlift, then next week 5x11, then 5x10, etcā¦ To peak in 12 weeksā¦ And they were asking each other if their backs should round when they were pulling, doing snatch grip sumo pulls, you know the drill, just all around silliness. I helped them a little bit, but I donāt see many 400 lb pulls coming from them (maybe one).
Oh, and they asked, āWhat supplements you rockinā?ā
I said, āProtein and creatine.ā
They said, āCool, I use this pre-workout douche-boosterā¦ā Hahahaha, I made that part up.
Actually they werenāt that bad, just over-excited about the wrong things (supplements and programs) and misguided about training and executing the deadlift.
So they were the normal gym going crowd (confused and misinformed), except for the fact that they actually deadlift? Mehā¦I let that one slide haha
[quote]VTBalla34 wrote:
So they were the normal gym going crowd (confused and misinformed), except for the fact that they actually deadlift? Mehā¦I let that one slide haha[/quote]
A couple of them said it was their first time ever deadlifting, and they were doing sets of 12 with around 135-185 on the bar, so weāll see how they do in the coming weeks lol
June 6th
DE Bench Press 45x10, 95x5, add minis doubled x3, 135x1, 155x3, 3, 3, 3, 3
4 Board Press 300x8, 7, 6
BB Rows 135x10, 185x10, 225x11, (supinated) x6
Fat Bar OHP 80x10, 100x10, 10
Something wierd todayā¦ I felt like the whole right side of my body was weak. Especially felt it on the pressing. Grip, tricep, shoulder, everything. Kind of strange. I think itās time to see the chiropractor.