Monday- Uppder Body
Mid-Incline DB Press 65 9,6,5 rp
HS Shoulder Press 90 9,5,3 rp
CG Bench 6,3,3 rp
Lat Pulldowns 170 9,7,6 rp
Deadlift 285x6, 195x10
HS AB Cr 145 3x8
Thats rep PR’s on everything but CG Bench. Not having a spotter is really making these difficult. On the last dead of my heavy set I got a horrible lower leg/top of foot cramp which caused me to offend the good christian boy next to me with my language.
I think the solution here is to stop having muscle cramps… but by all means, offend the good christian boys, they need it…
Tuesday-Conditioning and stretching
35lb DB swings 5x20
65lb/hand Farmers Walk 3x40 paces.
Stretching…bleh.
Wednesday- Biceps and Lower Body
CG EZ Bar Curl 112 6,4,3 rp
Reverse BB Curls 100 9,7,6 rp
Leg PRess-calves 15 reps
Lying Leg Curls 6,4,3 rp
Back Squats 245x6, 165x23
HS AB Cr 145 3x8
i forgot to put on my chucks instead of my sneakers and my squats all felt off balance and came in way too high because I was pitching forward. Got to not forget my chucks and work on getting lower.
Going to 250 or 255 on squats next time? I see you got your six even though you were chuckless.
DCA: I’m going to try and do 7 reps next time and get better depth before bumping the weight. My form really is pretty bad at that weight.
Friday- Uppder Body
Flat Bench DB Press 100 8,4,3 rp
OH Press 125 6,4,3 rp
V-bar press down 85 17,14,10 rp
HS Lat Row 170/side 10,7,5 rp
Rack Pull 445x5, 345x10
HS AB Cr 145 3x8
Thats rep PR’s all around. The heavy rack pulls are 5lbs shy of what my max was in Jan. so that doens’t totally suck. Still I’m thinking I might need to switch to a new routine for a bit.
Still looking good,
nice work.
kmc
Thanks KMC, just keeping my head down and trying to get better.
Sat.
Speed Deads standing on one plate 135lbs 2x5, 185lbs 5x5
Box Squats (12 inches box) 45x8, 95x5, 135x3x4
New Day New Routine
As much progress as I made on my old routine it’s time for a change. I’m sure I’ll go back to rest pause at some point but its time for a bit more volume and 4 days a week instead of three.
Monday- Chest and Back Day 1
Bench Press 205 5,5,5,5,4
Rack Pull 405 5,5,5,5,5
T-bar Row 170 8,8,8
DB Bench 85 8,8,7
Pec Dec 115 12,12,12
Rep schemes are 5x5, 3x8, and 3x12. Will add reps each time even if I have to add a set. When I hit the target rep scheme 5x5,3x8 or 3x12 depending on the exercise its time to add weight.
I have a slightly pulled groin, from football practice, that did not help with the rack pulls. It seems at the venerable age of 41 I have become the tailback for my flag football team. God help me.
Joe, I like the 24026 rep range too it seems to work for me,
dare I say- Waterbury has a decent article about that rep range- go figure.
5x5 works. ( I like 4x6 too)
nice work.
I think the best person for football stretches is DeFranco-
I would add this one too squat to stand, I do this one allot…
take it slow1!!!
and heal up.
kmc
I’ll bet you have a bruise fetish, with all these little polaroids of various bruises you’ve gotten from SCA, football and the like.
DOn’tcha, hm?
[quote]kmcnyc wrote:
Joe, I like the 24026 rep range too it seems to work for me,
dare I say- Waterbury has a decent article about that rep range- go figure.
5x5 works. ( I like 4x6 too)
nice work.
I think the best person for football stretches is DeFranco-
I would add this one too squat to stand, I do this one allot…
take it slow1!!!
and heal up.
kmc[/quote]
KMC: I’m still playing around with this and I have half considered the 4x6 route too so it might show up.
DCA: Well not on me per see but I do have to admit I’m into pretty women who happen to like sports and play them hard…
Joe, workouts are looking solid. 5x5 is a great workout. Like you guys were saying its fun to mix in 4x6 and even 8x3 sometimes.
Thanks eco, I’m just trying to catch you guys. Unsuccessfully so far …
Tueday- Quad legs and Biceps
Squats 205 5,5,5,5,4
Zerchers 135 8,8,8
Good Mornings 135 8,8,8
BB Curls 100 5,5,5,5,5
CG EZ Preacehr Curls 80 8,8,8
So next week the weight gets bumped up on Zerchers, Goodmornings, BB Curls, and Preacher Curls…
Thursday-Back day #2 and Shoulders
Pendlay Rows 155 5,5,5,5,5
Lat Pulldowns 160 8,8,8
V-Bar Rows 120 8,8,8
Milies 100 5,5,5,5,5
Shrugs 365 8,8,6
So I have to up the weight on everything but the Shrugs. The V-bar rows in particular were way to light. I can tell its going to take a bit to find the right levels here.
That’s a bunch of back work. And that’s done twice a week?
Lot of back work. Where’s the shoulders?
Hel: Milies and shurgs for the Shoulders. Mine get pissy if I push them to far.
DCO: Back day #1 is Rack Pulls and T-bars on Mondays.
I do deads on Hammy Dominated Legs day today. So yesterdays back day is the easier of the two.
Friday- Ham Dominated Leg and Tris
Deads 245 5,5,5
Deficit Deads from one plate 195 5,5,5,5,5
SLDL 135 3x8
Leg Press 540 3x8 8,8,7
CG Bench 195 5,5,5,5,5
Vibar press downs 85 8,8,8
I need to up the weight on every thing but leg press. Volume is whipping my ass right now.
this is allot of volume!
nice work Joe…
kmc