Bummer you missed 425, im sure youll get it next time.
[quote]BlackLabel wrote:
Bummer you missed 425, im sure youll get it next time.[/quote]
Yeah man, i’m sure it’ll be soon. happy fun times.
Monday, Nov 9
Squats:
Bar X 8
135 X 5
225 X 4
275 X 1
315 X 3 X 3
BB Lunges:
65 X 16 steps X 4
HS Leg Curls:
40 X 8 X 4
short and sweet… easy too, i might add? anyway i’m getting plenty of GPP these days from firefighting school. no need to push it.
Whoa… been a week of craziness, but here’s highlights from what i did:
Wednesday 11 Nov
Bench: 3 X 3 of 225, short rest, good speed
Thursday 12 Nov
DL: 455 X 1 real smooth, 475 X fail
Sunday 15 Nov
Assistance work, upper body
Monday 16 Nov
Squats: 365 X 3, fast, box squats and front squats for assistance
Wednesday, Nov 18
Bench:
warm up followed by:
225 X 1 (fast)
255 X 1 (fast)
275 X fail
HS Row:
90 X 10 X 5
DB Incline Press:
40 X 15 X 5
Easy day, 255 was easy on the bench, but 275 i got about 2 inches of my chest and then no more. FRACK.
[quote]bearshark wrote:
Easy day, 255 was easy on the bench, but 275 i got about 2 inches of my chest and then no more. FRACK.[/quote]
This is an odd and frustrating phenomenon that I have experienced many a time. Body by Jake Tower 200 commercial is on, gotta go!
[quote]mrodock wrote:
bearshark wrote:
Easy day, 255 was easy on the bench, but 275 i got about 2 inches of my chest and then no more. FRACK.
This is an odd and frustrating phenomenon that I have experienced many a time. Body by Jake Tower 200 commercial is on, gotta go![/quote]
aw man,
i NEED some PRs!!!
soon, soon.
Friday, November 20
Deadlifts:
135 X 5 X 2
225 X 5
315 X 1
365 X 1
405 X 3 X 2
Hack Squat Machine: (reverse)
360 X 5 X 3
Ab wheel, planks and chinups.
Easy day, not too much.
Sunday, Nov 22
Assistance/DE bench:
Bench: 135 + minis X 3 X 8
Corner BB Rows: 125 X 10 X 4
Cable Rows: 120 X 10 X 3
Rolling Tricep Ext.: 30 X 6 X 4
Tricep Pressdown: ?? X 8 X 2
quick and dirty… eat sleep recover! watch football and eat in-n-out burgers.
Monday, Nov 23
Squats:
Bar X 5
135 X 5
225 X 4
275 X 1
325 X 5 X 5
Lunges: 75 lbs X 14 steps X 4
Leg Curls: 130 X 8 X 5
Calf Raises: 200 X ???
So, my first few 5s’ of 325 were deep, smooth and fast. I liked the mantra: “lift your light weights like they’re heavy, and your heavy weights like they’re light”…
eat sleep recover… and prepare for a visit from my mother in law tomorrow!
Wednesday, Nov 25
Bench:
Bar X 8 X 2
95 X 5
135 X 4
185 X 2
230 X 3 X 3
DB Press- 45 X 15 X 4
HS Row High and Low: 90 X 8 X 3 (superset)
Mini Band Pushups: 10 X 5
DB Hammer Curls: 25 X 12 X 2
Happy fun times… training went well and i felt good. tomorrow i’ll cook/eat some food and do some deadlifts.
Friday, Nov 27
Rack Pulls:
WUFB,
405 X 3 X 3
Chinups:
BW X 5 X 3
Reverse Hack Squats:
360 X 5 X 5
Didn’t feel strong, so made it short.
Sunday, Nov 29
Upper body assistance (DE Bench?)
Bench:
WUFB
135 + Minis X 3 X 8
Rolling tricep Ext + Cable Rows + Fat man chinups superset:
30 + 100 + BW, X 8 X 5
Felt real strong on the bench. I felt pretty good overall, eat sleep recover.
Monday, November 30
Squats:
Bar X 10
135 X 6
225 X 4
275 X 2
315 X 2
345 X 1
375 X 1
405 X miss
405 X 1
Lunges:
85 X 14 steps X 4
Lying Leg Curl:
100 X 10 X 5
Calf Raises:
175 X 8 X 3
So i missed the first 405 cos i was trying to ATG it. I now have proof that ATG is harder than a breaking parallel squat. Nothing like empirical evidence to tell me what I already knew.
Wednesday, Dec 2
Bench:
Bar X 10
Bar X 8
95 X 6
135 X 4
185 X 2
230 X 3 X 3
Neutral Chinups:
BW X 12,8,8,7,5,3,3
Incline BB Press:
135 X 8 X 5
Planks and some push ups.
It felt pretty easy today. i think my bench “ME” days should be more about getting good solid lifts for 3X3, followed by some assistance work. I also took a video of my wife’s arms while she was curling with my fatgrips. her arms are huge.
Friday, Dec 4
Deadlifts:
135 X 4
135 X 5
225 X 4
315 X 2
365 X 1
405 X 2
435 X 1
455 X 1 (easy)
Conv DL w/ straps:
315 X 8 X 3
Leg Extensions:
100 X 10 X 3
Plank 2 min
455 felt super fast and easy. Also, if another lifter left a shitload of chalk on the platform and makes your shoe grip all slippery, just wet your shoes. i should charge money for that idea.
Sunday, Dec 6
Bench DE/ Assistance:
Bench with fatgripz:
135+minis X 3 X 8
HS Pulldowns:
70 X 10 X 5
Close Grip Bench:
135 X 12 X 2
Close Grip Cable Row with Fatgripz:
100 X 10 X 5
Tricep Fatgripz DB Rolling Extensions:
30 X 6 X 4
Fat DB Curls:
30 X 6 X 3
Triceps Pressdowns:
70(?) X 15 X 2
What a good time today! I decided to do my own peri-workout nutrition blast today, so i had some ice cream, a snickers bar, beef protein shakes, a serving of my usual workout drink spiked with as much BCAAs and leucine as i could possibly take. i peed a lot but felt great during my workout. i hope this translates into a bigger bench somewhere down the line.
eat sleep recover
Monday, Dec 7
“a day that will live in infamy”
Squats:
135 X 20 X 3
Wore some oly shoes. wasn’t feeling well, hence i decided to do “cardio” instead of the usual.
Wednesday, Dec 9
Bench “ME”
Bar X 10
Bar X 6
95 X 5
135 X 4
185 X 2
230 X 3 X 3
Neutral BW Chinups:
8,7,6,6,5
Paused Flat DB Fatgripz Press:
55 X 12 X 4
Seated Cable Fat Row:
100 X 12 X 4
DB Flyes:
30 X 12 X 3
Nautilus Pullover:
140 X 15 X 2
Happy fun times. I really like those fatgripz. Interestingly enough, it was my last set that felt the easiest, had a really nice groove.
Thursday, Dec 10
Deadlifts:
135 X 8
225 X 5
315 X 3
365 X 2
405 X 1
435 X 1
435 X 3
455 X 1
405 X 7
Hang Cleans:
135 X 8 X 3
Ab Pulldowns:
??? X 10 X 3
Glute bridges:
185 X 10 X 2
Calf Raises:
50 X 15 X 2
Easy day. Eat sleep recover.