bench asst. Deload 7/16
all 4x10
DB press
45 lbs
3 bd / Nar grip bench
95
115
135
155
chest sup rows
45 lbs
frt shoulder raise
12 lbs
3/5
7/21
couldnt lift Saturday ; so now I gotta make up a day somehow.dammit
ME bench
incline/5RM
95x5
115x5
135x5
155x5
175x2
Flat/full ROM
195x1
195x1
200x1
205x1
205x1
close grip bench
3 sets
135x5
DB rows
40 lbs
5x8
face pulls
4x8
took it kinda easy on the asst stuff…elbows feelin’ hot; started glucosamine couple days ago , should kick in by end of week .
3/5
7/23
ME lower
full ROM DL / 3RM
135x3
155x3
195x3
235x3
275x3
Belt on
315x3 possible PR
335x1 PR Holy shit !!
didnt even realise it at the gym . this is the first time pulling belted in a looooong time . felt kinda wierd . back feels pretty good . cant wait to start doubles in the not-so-far-off future
DE work is no more . focus on ME movements only , plus some assistance work starting today
ME lower lifts: full squat , full DL , rack-pull , box squat . simple and sweet
4/5
HOLY FUCK I’M PUMPED
I pulled that PR with very little psyche , a crap bar , NO CHALK (just liquichalk) , AND after doing triples up to a frikkin’ 3RM PR !!! no wonder I’m kinda tired !
make that a 5 star !!
video analysis coming soon
7/25
bench assistance
all 5x10
DB bench
50 lbs
3 bd / nar grip
95
115
135
155
155 really like these ; smacks the tri’s without stressing elbows(ala ext’s)
chest sup rows
55 lbs
frt shoulder raise / last week
12 lbs
3/5
7/28
ME bench
incline bench / 5RM
100x5
120x5
140x5
160x5…5RM PR ; felt pretty strong
flat bench
175x5
195x3 kinda sloppy ; left side slow
205x1 again , left side slow
DB rows
50 lbs
5x8
face pulls
4x8
hopin’ the poor bench showing was due to the inclines . flat bench felt weak .
skipped acc tricep…next week back at it
3/5
7/30
ME lower
squat / 3RM
155x3
195x3
235x3
275x3 * belted
*possible PR . cant tell from old training logs…so this will go in the PR Log as the number to beat
G mornings
95x10
95x10
115x10
weighted situps
3 15-20
3/5
ME bench 8/4
incline bench/5RM last week
105x5
125x5
145x5
165x5 PR
175x2 5RM PR attempt/fail
115x15
flat bench
185x1
close grip bench
135x5
135x6
135x6
DB rows last week
55 lbs
4x6
face pulls
4x8
EZ bar curls
3x8-10
flat benching felt quite weak again …linking this to the incline benching;last week of inclines .
3/5
8/6
ME lower
something a bit different…worked up to the point at which my shoulders begin to pull over the bar
DL
135x8
185x6
225x3
275x2
275x2
thats it
2/5
8/7
upper body asst
DB press
55x10
55x10
55x10
50x10
50x10 re-start after deload
Mil press
5 sets
BBx10
Narrow grip bench
3 bd
115x10
135x10
155x10
4bd
155x10
155x10
chest sup rows
65x10
55x10
45x10
45x10
45x10 last week
2/5
Cant lift next week Thursday thru Sunday . so the plan is to cram 3 sessions in between now and Wednesday.
upper body Deload 8/11
decline bench
95x10
115x10
135x10
155x10
95x30
close grip bench
95x8
115x8
135x8
wide grip assisted pull-ups
#12 (64 lbs assist)
3x8
side raise
10 lbs
3x8
DB iso curls
15x15
20x12
20x8
8/13
lower body deload
squat
95x8
95x10
135x6
135x6
185x5
225x3
265x1
box squat
135x5
135x5
rack pull
225x5
275x4
315x2
lat pulldown
3x10
DB press
25 lbs
3x10
O.H. DB press
15 lbs
3x10
the last session of the week aint gonna happen , so I added the light upper body stuff in
3/5
be back Monday for full ROM pressing , doubles
those videos ever coming?
[quote]zephead4747 wrote:
those videos ever coming?[/quote]
aaaahhhhh
not sure . the kids gotta show me the ropes .
my vid-cam is the mini-tape type , so he’s not sure yet how to do it ; he was in St Louis/Alabama/Appleton for the past month .
actually though , my squat form aint all that bad…just my poundages have dropped . deadlift form starts to go at about 275 (shoulders pulling over bar/no back rounding/finishing with too much lower back); back rounds a bit at 335 (1RM,belted)
need to be doing either good mornings , or SLDL as assistance work on non-DL weeks ; and box-squats as asst on DL week .
ME bench 8/18
full ROM/2 RM
bbx20
bbx15
bbx15
95x15
95x12
115x5
135x5
155x2
175x2
195x2
205x1
205x1
195x1
195x1
Asst wide grip pull-up
4x5 #12 64lbs asst
(cycle to least asst/4x5 fail)
narrow grip (palms facing) DB press
30x8 warm up
50 lbs 4x5
(cycle to max weight/4x5 fail…aiming for 70’s)
side raise
8x8
8x8
10x8
10x8 (yeah , thats pounds , not kilos)
left shoulder struggles with dumbbells over 50 lbs ; gotta solve this
3/5
8/20
squat / 5 RM
bbx10
bbx10
95x8
95x8
135x8
155x5
185x5
215x5
245x5 /belted… easy 265 next week (275 perhaps ?)
285x2/belted easy ; coulda been 3 at least .maybe 305 for a double next week , depending on the 5RM
225x5
G. mornings
95 lbs
4x8
weighted decline situps
35 lbs
3x10-20
leg curls
3x8
squat is feelin’ better ; no PR’s…but soon
video analysis…everything hit depth
3/5
8/21
upper body assistance
DB press
5x10
45 lbs
BB military press
45x10
55x10
65x10
75x10
85x10
Hi brd press
4 board
105x10
125x10
145x10
165x10
155x10 … last week
Lat pulldowns
skipped…arms beat up
lifting the day after squatting can really suck
3/5
8/25
ME bench
full ROM/2RM
95x8
95x8
115x8 paused
115x6
145x2
175x2
205x2
195x1
195x1
135x20
asst pull-ups
#11
4x5
nar grip DB
55 lbs
4x5
side raises
10 lbs
4x8 …felt great !
thinkin’ that 135 drop-set for 20 was a PR
3/5
I noticed at work today that I could hold a routing tool at arm’s length with NO PAIN
great progress