ME lower
box squat / 5RM
95x10
95x10
95x10 no box for those 3 sets
145x5
185x5
didnt even go for the 225 PR
full ROM D.L.
155x3
195x3
235x3
275x3
everything felt very heavy
not sure what I’m gonna do for the last session of the week
2/5
[quote]marlboroman wrote:
1 more week left before week off/vacation .
thinking to hit 'er extra hard…maybe 2 ME upper days over 6 days …leaving 7 days (minimum) of rest until starting new cycle
saturday…ME upper (3RM PR incline)
tuesday…ME lower (5RM PR box squat;
3 RM PR D.L.)
friday …ME upper (1RM PR bench attempt)
plus additional reps at 90% on both upper days[/quote]
sure was a nice looking log entry !
6/12
changed DE to ME…ish due to poor showing at last upper day
flat bench/reg grip
bbx20
bbx20
bbx20
115x10
135x7
155x5
175x3 warm-ups;add plates plus 15 sec rest
between sets
195x1
195x1
195x1
195x1
195x1 30 sec rest between singles
205x1
wide grip asst pull-ups
#12x15
#10x10
#8x8
#6x5
narrow grip DB
50x12
55x10
60x8
65x6 probably a PR…dont track DB’s
front raise
10 lbs
4x8 feeling a bit better/left shoulder
EX bar curls
3x10
3/5
VACATION
be back in 7 days
6/21 new cycle
ME bench
1 bd/3RM
bbx20
bbx20
bbx15
95x12
115x10 warm ups
135x3
155x3
175x3
195x3
full ROM
215x1 MAJOR PR / T&G
205x1
195x1
195x1
Mil press/DB
15x12
20x10
25x8 progress ; couldnt hardly do 10 lbs a few months back . DO NOT ADD WEIGHT NEXT WEEK !
O.H. ext.'s/DB
45x12
55x10
60x8
lat P.D.'s
#8x12
#10x10
#11x7…8 rep fail
added in some EZ bar curls…dont know why
5/5 major PR
also today …
figured out how to use boards with no partner…finally .
used my stretchy back-warmer…not sure of correct name . it’s wide , so it holds the board tight to my chest throughout the set-up . that was the problem before…the boards not staying put and at the optimal angle , resulting in a poor arch .
works great with low-board ;we’ll see in a few weeks how it works with a high-board press
also , just concluded that I need to learn how to up-load video for form-check purposes . if anyone can help me out with that , I’d greatly appreciate it . and I’d really prefer to avoid YouTube if possible .
I mean…cant a video up-load directly from my computer onto a web-site ?
Looks like that vacation time helped rest your body for that major PR. Good work. I also like the point system you have going…I may try it too.
[quote]osterm38 wrote:
Looks like that vacation time helped rest your body for that major PR. Good work. I also like the point system you have going…I may try it too.[/quote]
yup…4 to 7 days off makes me feel great . it gets a little itchy at about day 5 though . regular de-loads are planned from this point on ; 3 weeks heavy , followed by a de-load . I’m hoping I wont need a full week off as often this way .
better programming has a bit to do with the 1RM bench PR’s as of late . heavy singles is the shit
ME lower 6/23 still beltless
speed squats 50%
5x2 @ 160 lbs lowish box
ME squat
full ROM / 3RM
195x3
225x3
255x3
285x1
good mornings
95x12
95x12
95x12
weighted situps…35lb plate / dec bench
3x15-20
3/5
used video today for first time in gym . mostly to check squat depth and box-squat and g/morn form . contrary to suspicions of lacking in depth , my depth looks good .however , I did notice that on a few reps my chest continued to descend AFTER my quads ceased to move downward . gotta figure that out…weak core possibly;or not focusing on keeping it tight during the descent .
box-squat form looks pretty decent too; may be adding these into ME rotation sooner than expected
as expected , the squat feels off. everything feels heavy/shakey . been too long since regularily squatting heavy .
funny thing though , video doesnt show this . every rep looked to fly up a lot faster than how it actually felt .
it was all in my head
DE bench
speed bench@55%
120 lbs 8x3 alt grip
side raise
5x12
8x12
10x12 these felt good
chest-sup row
25x12
35x12
45x12
dips
b.w. x12
25x10
35x8
added in hammer curls… cuz i need more bicepts lol…geeesh
3/5
6/30
ME bench
1 brd/3RM
140x3
160x3
180x3
200x3 3RM PR
full ROM
205x2
200x1
200x1…paused;this set only
DB mil press
15x12
20x10
25x8
still feeling a little pinch , but better than it was
O.H. DB ext.'s
50x10
55x8
60x6 kinda sloppy this one
50x10
lat P.D.
#8x12
#9x10 first 2 sets behind head
#10x8
#11x4
added in EZ bar curls again
3 of 5
7/2 ME lower beltless
warm up to:
55% speed squat / 11" box
175x2 5 sets
full ROM DL/3 RM
135x5
175x3
205x3
235x3
265x3
295x3
leg curls
3x10
back raise/weighted
35x10
35x8
25x6
25x6
3/5
video analysis : 2 heaviest sets revealed shoulders moving out over bar as ass raises faster than bar…weak back . gotta pull BACK harder , drive with heels
music festivals and holidays got me screwed up for the week ; RE day skipped , ME day instead …back on track
ME upper
1bd/3RM (3rd week,all out)
145x3
165x3
185x3
205x3 PR
210x2 3RM fail,didnt move the 3rd off board;fuckn weak
full ROM
205x1
200x1
DB mil press
15x15
20x12
25x10
30x6
O.H. DB ext.'s
50x12
55x10
60x5
50x10
lat PD
#9x10
#9x10
#10x6
#8x10
added in face pulls
3/5
7/7
ME lower beltless
warm up to
60% speed squat / 11" box
190 lbs 5x2
full squat / 3RM
195x3
235x3
265x3 PR could have been a bit lower
285x1 very slow ; squat is definitely down
weighted situps
35 lb plate
4x10-15
3/5
theory:
maybe the low-box speed-squats fatiguing too much prior to full squat ?
thinking of moving them to after ME lift
video anylysys (someone let me know when I spell that right) 285x1 was slow , but form did not falter…thats good
7/9
upper body asst.
DB press
40 lbs
5x10
side DB raise
10 lbs
5x10 feeling better every week
chest sup rows
45x10
45x10
45x10
40x10
40x10
dips
bwx10
bwx10
bwx9
these were supposed to be weighted , but the elbows felt a bit “shockish”
good mornings
forgot these on ME lower day
65x10
95x10
115x8
115x8 still feels clumsy
3/5
7/12 Upper body Deload
overhand pull-ups/chin-ups(strapped)
20 reps 6 sets
close-grip DB (palms facing )
40x15
45x12
50x10
45x10
45x10
decline bench
95x15
115x12
135x10
135x10
135x12
did decline/weighted situps between sets
hammer curls
5 sets
20x10 repped as fast as possible
doesnt look like much , but this was actually a pretty good session .
about 50 minutes , inc. small warm-up
3/5
7/14
lower body Deload
squat
bbx10
bbx10
bbx10
95x8
95x8
95x8
135x6
135x6
175x3
175x3
215x3
245x1
DL
135x5
185x3
225x3
265x1
305x1
3/5 weight 185