[quote]marlboroman wrote:
10/4
Squat/2RM
115x5
155x5
195x5
235x2
275x2
315x2…2RM PR
11" box squat
135 lbs
3x5
4/5
target reps…2[/quote]
sweet squat pr. Gonna compete sometime?
thanks Zep . I hit 295 for 5 last week for a huge PR also . dont have a clue where my 1RM is at the moment . Ill be finding out soon though
got a NASA meet in the sights next April in Waukesha . that will be my third meet .
was planning on a push/pull this month in Germantown , but it got moved to Hudson . too far .
Bench asst
10/7
incline bench
95x5
115x5
125x5
135x5
145x5
DB press
50 lbs
5x10
lat PDs
#8x10
8x10
8x8
7x10
O.H. DB ext
8x10
8x10…
8x8
7x10…
10/14
Back day (DL asst)
SLDL
135x5
155x5
175x5
195x5
205x5
back ext.'s
3x10
weighted decline situps
3x10
3/5
need to vid-check form on SLDL’s next time
ME bench
10/16
1 board/3RM
135x3
155x3
175x3
195x3
205x2…missed the 3rd rep
215x1
215x1
nar grip DB
35x6
55x4
70x5
70x4…missed #5
65x5
65x5
65x5
goal for these was to hit the 70’s for 5x5 . didnt get it . but this was the first time ever using the 70’s . with a spotter I might have pushed this a bit harder .
last week
lat PD
#7x5
7x5
8x5
8x5
9x5
front raise
15 lbs
3x8
last week
3/5
upcoming 3-week squat phase will be of lower volume , progressing into 1RM range , and culminating in a 1RM PR attempt the third week .
need to find where I’m at
gunnin’ for 400 (equipped) by spring
Week 1 / Squat 1RM phase
10/20
prisoner squats
2x10
squat
bbx10
bbx10
95x8
135x8
165x5
205x5
245x3…belt/wraps
285x2
325x1…94%
think I coulda got it for 2 ; felt strong .
next week will see a 100% rep .
box squat
135x6
185x5…low box
225x1…hi box
3/5
RE/bench asst
10/22
incline bench
115x5
125x5
135x5
145x5
155x5
db press
55x10
55x10
55x9
50x10
50x10
gonna skip these next RE day
db rows
40 lbs
5x10
nar grip /4 brd press
95x10
115x10
135x10
145x8
totally fucked these up ; wasnt supposed to progress them like that
3/5
10/26
DL asst/back day
SLDL
135x5
155x5
175x5
195x5
215x5
135x8
did that last set in place of the back ext.s
back ext
skipped
side bends/DB
35x8
55x8
75x8
just felt like doing these . dont know why .
decline/weighted sit-ups
plate held horizontally under chin
35x20
35x18
45x16
45x16
SLDL…video analysis shows I dont keep my legs as straight as I thought I was . so I did the last 2 sets on the lowest pin-height in power rack ; easier to keep legs straight…and perhaps a bit less hamstring involvement ?
anybody ?
Bueller ?
less hamstring involvement would be cool by me , as this day is meant to target lower back .
3/5
video analysis also exposes a bit of pudge around the mid-section . gotta clean the diet back up a bit …pretty soon…ha
weight…189
wont be doing this DL asst session next week . wanna stay fresh for the up-coming 1RM PR squat attempt ;also , a week off from hittin’ the lower back should help the up-coming 3 week DL cycle.
8/28
ME bench
1 board/2RM
135x2
165x2
195x2
210x2
205x1
205x1
205x1
205x1
205x1
flat/full rom
185x4
all reps came to a stop on top the board . last time thru 1-brds I T&G/repped them .
target wgt…7 !
lat p.d.
7x5
7x5
8x5
9x5
9x5
OH DB ext.'s
5x5
50 lbs
face pulls
3x12
4/5…no PR’s , unless I count the amount of reps over 90% . but a strong day never-the-less .
shoulder is feeling 100% on the bench . only slight pinch when holding something to front at arms length . TIME TO START KICKIN’ IT IN THE ASS WITH THE HEAVY SINGLES/DOUBLES !
heavy tricep work startin’ next meso-cycle .
225 will fall soon
I need to find a regular bench partner
[quote]marlboroman wrote:
I need to find a regular bench partner
[/quote]
me too, my usual guys have debate meetings on mondays.
I can’t get anywhere else however.
PS. you could just switch to the 9 day scheduele and work in some real deads instead of those pussy ass sldls :).
becausxe on the 9 day my bench days will change weekly.
debate meetings ?
c’mon …seriously ?
well , there’s no reason I cant lift at your gym . but most days the time from about 4 until 5ish (sometimes later )is off limits for me lifting .but not always…it varies . can you bench later than your usual time ?
deads , startin’ them during next deload week.
supposed to have been squat day . back feelin’ a bit kinked…did RE (kinda light) bench instead . kinda weird …no DOMS from benching heavy(95% singles)2 days ago , but back/hams still buzzin’ from SLDL’s on Sunday. fubar
RE bench/asst
incline bench
115x5
125x5
140x5
150x4
95x10
95x10
95x10
DB rows
45 lbs
5x10
tri pushdowns
5 sets of 10
ez bar curls
5 sets
3/5
I’ll do Squats on Saturdy .
no asst days next week . so 2 ME days only. deload the week after that .
I havent really seen any direct shoulder exercises in this log?
Nevermind, I missed a few pages.
yeah , they’re there . but thanks for lookin’.that why I started this log , thinkin’ folks would see shit that I’m missing or doing wrong . but Zeps the only guy to rag my ass about not DLing.
sometimes a second set of eyes sees things that the first set is missing.
[quote]marlboroman wrote:
debate meetings ?
c’mon …seriously ?
well , there’s no reason I cant lift at your gym . but most days the time from about 4 until 5ish (sometimes later )is off limits for me lifting .but not always…it varies . can you bench later than your usual time ?
deads , startin’ them during next deload week.
[/quote]
I can if I don’t work I would just take off for whatever day it is, but it will be changing. on mondays and wednesdays I’ll start work at 6 at the earliest, and fridays hopefully not working at all.
I start the 9 day week deal after this upcoming training week.