7.1 Bench/DL
Bench
bar
bar
bar
95
135
185
225
245
260x8
I have imposed a limit of 8 for bench reps because of the way my back seizes up when I hold the arch for so long. This was especially important today as I was doing DL on the same day.
DL
135
225
315
345
405x5
Felt weak and off.
Kroc Rows
125x10
Abs and stretching
That’s some nice benching. Anything at that weight over five reps is real impressive. That’s not easy, I hate how deads can be so hit or miss. You can follow up an amazing dead week with a crappy one, makes no sense. However, 5 reps of 4 plates is nothing to be down about it so nice job. Those are some sic rows too. Your back must’ve been thrashed!
Yeah, I’ve been struggling with DL since my cruise. In June I was on fire, but ever since the cruise in July I’ve been way off. I’m thinking about dropping my training max by 50 lbs or so and seeing how it goes.
My buddy had his bachelor party and it was a lot of fun. We wore '70’s leisure suits out to bars and then went paintballing the next morning. The wedding is in 90 minutes and I’ve still got my mutton chops and handlebar mustache. Fun times.
7.2 OHP
bar
bar
95
95
135
155x3
170x3
185x3
Still sucking at OHP. No progress in a long time.
BBB DB OHP (seated)
50’s 5x10
Dips
15, 15, 20 bw
1-arm cable row
5, 10, 10 big stretch
Calf Raises
50x20x2
Not sure why OHP continues to stall.
Hope ya had a good time at the bachelor party.
The OHP is tough to figure out and another challenging movement. You could take a break and switch to MP or I guess drop the weight and work your way back up.
7.2 Squat
bar
bar
135
225
275
295x3
335x3
375x3
The last rep was a little challenging. I didn’t “have it” today, but it felt good to push though.
Side Press
15 x 5 each side
20 x 5 each side
This is hard. I feel like a wuss doing it, but it is challenging.
OH Squat x5
bar
light bar
bar
bar
55
55
Definitely going to increase weight slowly on these. Shoulders are getting used to it, though.
Calf Raises
50 x ??? a lot x 3
Reverse Crunches
1x15
Then “Amway Chad” came in and started talking to me about some stuff that happened at a party that I don’t want any part of, so I bailed.
Basketball for an hour. I sucked.
7.2 Bench
bar
bar
95
135
185
225
245x3
260x3
275x5
Not as good as I had hoped.
Dead Bench (Pin Press)
225
275
295
295 was really hard. I need to get back to doing these regularly.
Inv Row
20, 15, 15
Kroc Row
125 x 10 each arm x 2
These felt awesome.
3 planks
some sic lifts in here…375 squat is ridiculous and 275 bench with no help from the spotter is pretty awesome too…i posted the last two days in here but they never showed up so I dunno what’s been going on…oh and dude my Jets 
Both our teams suck
Yup, how 'bout them Redskins? I said to my wife as soon as they scored the TD, “they’re going to miss the PAT.” It’s just like the Saints on the miracle play a few years ago with John Carney missing the PAT. You can just feel it when a bad team is going to blow a game.
My laptop has been with the Help[less] Desk since Friday, so here’s a brief synopsis of my last few days in the gym:
Friday
DL
425x4
Basketball at lunch…back seized up like a mother.
Sunday
Basketball, we won by 1. I made the “game winning” free throw, but I missed the front end of a 1 and 1, then made the first of a 1 and 1 and missed the second, so the game should have been out of reach with four FT’s, but I suck at FT’s since I never shoot them in games anymore (league rules, only the last 2 minutes and only if it’s within 10 points).
Monday
Slept in
Tuesday (today)
Squat
bar
bar
135
225
275
315x5
355x3
395x1
I felt like crap until the 395 set. The rep went up very easy and I really wanted to do another, but despite already taking two bio breaks, I felt like I was sincerely going to shart myself and one of my spotters was a Sr. VP at my company, so I decided against it. I definitely could have done 2.
OHP
bar
95
135
155x5
175x3
195x1
Still feels weak. I’m going to up the weight next cycle by 5 and see how it goes. If it sucks, I’m going to decrease my training max by 20 lbs and start again.
OH Squat and side press
bar
65
75
all x 5
all side presses were with 25 lb db for 5 each side in between oh squat sets.
7.3 Bench
bar
95
135
185
225x5
265x3
295x4
Felt pretty good. I wanted 5, but this isn’t too bad.
Speed bench
6x3x185 on the minute with press command
Felt good. I hadn’t done these in a long time, so I started light.
Inv. Row
25, 20, 10 last set really wide
Kroc Row
130x10 each arm
Pull ups
2x6
Numbers look good. Nice work.
Holy crap man a 395 squat, wow! That’s some nice benching too. I think I can get 295 for 1.
Thanks, guys. We have snow and ice today, so the whole town is shut down. People in the South don’t know how to deal with snow. It’s pathetic. I got to the gym for my DL day and it’s closed until 9. I’ve got a meeting 9:30-10, so I’ll probably do that and hit the gym and then play basketball, then finish the work day from the home office.
7.3 DL
135
225
315
405x3
445x3
This is the best my DL has felt in months.
Power Clean
135x3
185x3
225x3
OHP
95x10x5
Pull ups
5x8
1 hour basketball
7.3 DL
135
225
315
405x3
445x3
This is the best my DL has felt in months.
Power Clean
135x3
185x3
225x3
OHP
95x10x5
Pull ups
5x8
1 hour basketball
nice work on the DL man…is this your 531 week? What does that put your DL max at now?
Mine has started to shoot up recently and has finally surpassed my squat, which i was pretty happy about!
[quote]VTBalla34 wrote:
nice work on the DL man…is this your 531 week? What does that put your DL max at now?
Mine has started to shoot up recently and has finally surpassed my squat, which i was pretty happy about!
[/quote]
Good to hear you’re getting your back back in to shape. My training max is now at 520, so my workouts will be based on 470. My rep max calculates to 489 and my 1RM from competition is 463. I’m hoping to improve significantly next time I compete.
Thanks. Good to hear your back is doing better.
DL calculates to 489 with that lift. Training max for cycle 8 is 520, so the workouts are based on 470. Still 463 is my best pull.