Cycle 2, Week 2, Day 3
6/4/15
bodyweight: ???
Bench
bar x10
95x3
135x3
155x3
175x3
200x3
225x8---- getting close to my pr of 10
press
115x5x5
kroc rows
50x10
60x10
70x28
60x10
50x10
fat bar curls + press downs
20/70 x 5x10
overall: Bench felt good. I think I’d be good for 275 today if i went for it. hopefully next time around i’ll hit 225x10
so its been a little since my last post so i just wanted to update real quick. I just got a new job that is physically demanding so i wasn’t able to train much last week nor will i have as much time in the future. For that reason i will be switching up what im doing a little so im in the gym less. its going to look like this
1
Clean 5/31
Squat Required Reps
Bench 5/3/1 rows
2
Squat Required Reps
Deadlift 5/3/1
Press 5/3/1 fat grip curls
3
Clean Required Reps
Squat 5/3/1
Bench Required Reps chins
My current TMs are:
Bench 255
Squat 330
Deadlift 325
Press 150
Clean 225
Cycle 3, Week 1, Day 1
6/16/15
Bodyweight: 186
Clean
145x5
170x5
190x5
Squat
215x5
245x5
280x5
Bench + rows
95x5
135x5
165x5-----80x10
190x5-----80x10
215x10----80x10
leg raises 3x15 + calvesx3
notes: Wow was I beat at the end of this. Manual labor + lifting = bed by 7:45
Cycle 3, Week 1, Day 2
6/18/15
Squat
135x5
185x5
215x5
245x5
280x5
Press
45x5
65x5
95x5
115x5
125x8
Deadlifts
135x5
215x5
245x5
280x15
notes: Squats did not feel good today. Couldnt find my groove and the last set of 5 was like an rpe 9. Hopefully it was just a bad day. Presses felt good, definantly could have grinded for a couple more but wanted to stop before grinding. looks like i accidentally used 330 as my tm for squats so ill just roll with it anyway
first some work from last week
cleans
145x5
165x5
190x5
squat
215x5
245x5
280x8
bench
165x5
190x5
215x5
work from today
clean
155x3
180x3
205x3
squat
230x3
265x3
295x3
bench
175x3
205x3
230x8
So i’ve decided that after today im only going to do required reps until I’m done with my job. after working 9.5-10 hours of manual labor shooting for prs is not a good look. i am fatigued before im done warming up. So I’m just going to hit required reps and really hammer down technique and bar speed for about a month. if i just dont get weaker id say its a win