8/28
Squat / 5RM
95x10
95x8
95x8
145x5
185x5
225x5
265x5…checked old training logs , and couldnt find this anywhere.so it goes down as a PR
Deadlift
145x3
185x3
225x3
245x1
265x1
265x1
265x1
265 is the point at which my shoulders begin to pull over bar .pretty sure the weak lower back is the culprit here…back strenght cant keep up with leg drive
thinking out loud…kinda
squatting for mid-rep sets is back to where it was . now I gotta get over 300 on a weekly basis via triples and doubles .
bench is moving . havent hit 225 yet , but it’s coming . goal was mid-October . the RE day will be staying for awhile yet .
deadlift form starts to give at 265 when done on same day as squats . the back doesnt round at this point , but the lower back collapses as the hips and legs out-drive the back strength ; heavier than this and I’m using too much lower back to finish the lift…not diggin’ that . lookin’ for GREAT form here .
sooooo…important points are:
ME Bench has gotta stay , obviously
RE upper body day needs to stay
Squat day needs to get heavier
need to add a dedicated DL/back only day
lifting 4 days a week aint gonna fly
fuckin’ cunundrum
but I got it
each micro will consist of :
day 1 DL/back day
day 3 ME bench
day 5 Squat
day 7 RE upper
this should allow for ample recovery between DL and squat , ME and RE bench , and squat and DL .
but I thin I may need a day or 2 rest between micros , so I wont be able to keep this in the time-frame of a 7 day calendar week .
I’ll fire this up in October
any suggestions are welcome
RE upper 8/30
BB mil press
45x10
65x10
65x10
75x10
85x10
DB press
50 lbs
5x10
OH tri exts
40 lbs
5x10
lat pulldowns
#6
5x10
3/5
I lift mon-tues-thurs-friday using that layout.
although vikingman disagrees with me:
he likes a 9 day training week.
[quote]zephead4747 wrote:
I lift mon-tues-thurs-friday using that layout.
although vikingman disagrees with me:
he likes a 9 day training week.[/quote]
I’m still stirring this around. I’ve tried 4-a-week before…didnt go too well . but that was a while back , so maybe I’ll start with a 9 day week and compress it down to 7 .
8/2
ME bench
full ROM / 2RM
95x10
95x10
95x8
115x5
135x5
150x2
180x2
210x2…but spotter touched the bar , so
NO PR .
195x2
195x2
135x15
BB mil press
45x10
65x10
65x10
85x10 subbed these in in place of shoulder raises.
wide grip asst’d pull-ups
#10
4x5
close grip DB
60 lbs
4x5
I had the damn second rep with 210 . my fault , poor communication to spotter .
3/5
Squat 9/4
95x8
95x8
135x5
135x5
155x3
195x3
235x3
275x3…belted
295x1
295x1…shakey
changed shit up a bit today . didnt shoot for 5RM PR . jsut did triples and 2 singles at 295…which is about the 90% mark . 1RM was 345 last winter , but that seems to have dropped by a about 20 lbs . starting next cycle , the goal will be to end each squat day with 2 reps of 295 or better .
2/5
took a week off .
NEW CYCLE- will consist of 3 meso-cycles ; each meso will consist of 3 micro-cycles ;each micro will consist of :
Goals/Rotations are as follows…
Back day-strengthen lower back . video shows decline in form beginning at about 265/275 . so the goal is to raise that number . rotation will include Rack pulls , SLDL’s , and deadlifts , each for 1 meso. SLDL will also be used as assistance along with rack pulls.
ME bench-onward to 225 . rotation will be 1 board press , paused press(2 sec pause) , and full ROM press , again 1 meso each . each session will end with reps over 90%…at least 3 .
ME squat-goal is to work back into 1RM PR range by the end of the cycle . only full squat will be performed , working from 5RM , to 3RM ’ to 2RM thru each meso-cycle . repeat for 3 mesos . each session will end with lifts at 90%…2 for starters
RE - goal is to (1)increase mass ; (2)strengthen shoulders . incline bench will be moved to this day . along with 5x10 of DB Press and assorted upper body movements
90% bench…195
90% squat…295
Week 1 .9/11 weight-185
Back day
Rack pulls
135x5
185x5
225x5
275x5…PR (dont do these a lot)
315x2
SLDL
135 lbs
4x5
weighted situps/incline
3x12
3/5
PR’s are not the main goal on this day . but I’ll take 'em if they come
9/13
ME bench
paused bench
135x5
155x5…2 sec pause
175x3…1 sec pause
195x1
BB row
5x5
115 lbs
narrow grip DB
5x5
55 lbs
frt raise
3x10
10 lbs
felt kinda off
2/5
target weight…1 rep
9/16
squat
135x8
185x5
225x5 … belt on
265x3
295x2
315x1
box squat / 11" box
185x5
4/5
target weight…3 reps
Bench asst.
9/18
Incline bench
5x5
115 lbs
DB press
5x10
45 lbs
O.H DB ext.'s
5x10
45 lbs
lat pull-down
#7
5x10
3/5
Back day
9/20
Rack pulls
135x5
185x3
225x3
275x3
315x3
335x1
SLDL
135x5
135x5
155x5
155x5
weighted situps/decline
3x15
3/5
9/23
ME bench
paused/2 sec/3RM
95x15
115x10…repped
115x3
135x3
155x3
175x3
195x1
195x1…these 2 singles might not have made a full 2 sec count
T&G
185x2
175x3
155x5
BB row
125 lbs
5x5
Nar grip DB
60 lbs
5x5
frt shoulder raise
12 lbs
3x10
3/5
target reps…2
Squat
todays goal was to hit a 3RM PR . current 3RM is 275
95x8
95x8
125x6
155x5
195x5
225x5 belted
265x3
next set was supposed to be a PR attempt at 295x3
but I hit it for 5 instead…breaking the 5RM PR by 30 pounds and the 3RM by 20.
huge PRs
Box squat
185x4
target reps…5
5/5…great day
new target weight is 300 pounds
9/27
RE / bench asst
POS yesterday at work ; still felt a little frail this morning . I musta blew a pretty good load squatting Thursday .
Incline bench
45x15
65x10
85x10
95x8
115x8
135x3
DB press
40x8
40x8
thats all I had
what a pussy
0/5…shouldnt have even gone
be back tuesday for last week of rack pulls
porkchops and fried potatoes for breakfast…5 stars !
Back day
9/30…45th B-day (PR…ha)
#3 rack pulls
135x8
205x5
245x3
295x2
335x2…PR
365xMISS
355x1…PR
SLDL
135x5
155x5
155x5
175x5
weighted decline sit-ups
3x12
3/5
10/2
ME bench
2 sec paused
145x2
165x2
185x2
195x2
T&G
205x1
205x1
185x3
185x4
BB rows
135 lbs
5x5…last week . these feel like shit . dont hit the lats what-so-ever .
narrow grip DB
65 lbs
5x5
target…4 reps
3/5
Im thinking about dropping the BB rows from ME day rotation , just keeping them in rotation on RE bench day . I dont think I’m doing them correctly .
10/4
Squat/2RM
115x5
155x5
195x5
235x2
275x2
315x2…2RM PR
11" box squat
135 lbs
3x5
4/5
target reps…2