[quote]marlboroman wrote:
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]
Yea, I do deadlift, but only very lightly.
10/1
Squat 1RM
145x5
145x5
185x5…belted
225x3
275x1…wrapped
315x1
355x1…1RM PR .
had more in me . I’ll find out how much more in the coming weeks . 375 would be acceptable , as that would be the 100 lbs of progress over my first max-out.
4/5
10/1
todays original plan was to work up to singles , finishing with a 100% squat . but I had a good spotter available , so I took the small PR instead . a small PR is good for the psyche , if nothing else .
next week , 365 or 375 . 10 lb increases per week after that until I miss . gotta find my true 1RM .
on the road to 405
11/3
ME bench
1 brd/1RM
135x2
155x2
175x1
205x1
220x1…PR
225x1…PR…felt plenty strong
205x1
205x1
face pulls
3x15
I stuck with the low-volume plan and blew off lat and tri work.
so freakin’ close to 225 full ROM I can smell it
target weight…5 reps
4/5
I dont know what your work schedule looks like, but im assuming you start early in the morning Monday thru friday?
[quote]BlackLabel wrote:
I dont know what your work schedule looks like, but im assuming you start early in the morning Monday thru friday?[/quote]
6 a.m. to 2 p.m.
why do you ask ?
alrighty then
back to the show
RE bench/assistance
DB press
35x10
40x10
45x10
50x10
55x10
seated mil press
5x5
95lbs
DB rows
50x10
50x10
50x8
50x8
50x10
last week
nar grip 3 board
95x10
105x10
115x10
125x10
135x10
[quote]marlboroman wrote:
BlackLabel wrote:
I dont know what your work schedule looks like, but im assuming you start early in the morning Monday thru friday?
6 a.m. to 2 p.m.
why do you ask ?
[/quote]
I find that if you were to lift on weekends, you get more rest and better lifts, as apposed to weekdays were you wake up early and waste your energy at work all day.
[quote]BlackLabel wrote:
marlboroman wrote:
BlackLabel wrote:
I dont know what your work schedule looks like, but im assuming you start early in the morning Monday thru friday?
6 a.m. to 2 p.m.
why do you ask ?
I find that if you were to lift on weekends, you get more rest and better lifts, as apposed to weekdays were you wake up early and waste your energy at work all day.[/quote]
actually, I find saturday mornings to be less than stellar in the gym . late saturday morning I perform better , but if I go too early…not so great.
11/8
ME squat
1 RM
135x5
135x5
185x5
225x3
265x2
295x1
335x1
375x FAIL
1/5…Failed PR’s suck
Deload next week
weekly target weight for squats is 2 reps at 320 lbs . raised from 300 lbs.
thats based on 90% of current max of 355 lbs.
11/11… Deload upper
bench
95x5
115x5
135x5
155x5
175x5
fatman pull-ups
4x5
seated rows
4x8
DB mil press
15x8
15x8
20x8
20x8
supposed to do light lower body yesterday . decided to blow that off and start the next 3 week cycle a couple days early .
11/14
ME bench
full ROM/3 RM
95x5
95x5
115x3
140x3
170x3
200x3…PR. less than stellar form:elbows flared a bit;left shoulder lagged a bit.
2 bd
225x2…good tuck ; left shoulder lagged on the 2nd rep .
down-sets
135x15
115x13
lat PD’s
7x5
8x5
9x5
10x5…strapped
11x5…strapped/difficult
O.H. DB ext.'s
55 lbs
5x10
face pulls
3x12
EZ bar curls
3x10
target reps…3
3/5
[quote]marlboroman wrote:
11/11… Deload upper
bench
95x5
115x5
135x5
155x5
175x5
fatman pull-ups
4x5
seated rows
4x8
DB mil press
15x8
15x8
20x8
20x8[/quote]
You deloaded with 175? You should be going alot lower weight than that.
[quote]BlackLabel wrote:
marlboroman wrote:
11/11… Deload upper
bench
95x5
115x5
135x5
155x5
175x5
fatman pull-ups
4x5
seated rows
4x8
DB mil press
15x8
15x8
20x8
20x8
You deloaded with 175? You should be going alot lower weight than that. [/quote]
I based the 175 off of 80% of 1RM of 215 .
maybe should have used 80% of 5RM ?
back to a 3 of 7 schedule for a bit .
day 1 …ME bench
day 2…ME squat/DL
day 3…RE bench/asst
11/16
squat/DL
box squat/12" box
warm up to…
8x2 @ 175 lbs
screwed this up . the 175 is 50% of belted max . so I should have used a lighter weight …or a belt.
DL
135x5
185x3
225x3
265x3
245x3
245x3
I hate my DL form . video shows I still pull out over the bar a bit at 265 . maybe I’m being too anal about it.
2/5
11/18
RE bench/asst
DB press
40x10
45x10
50x10
55x10
60x10
seated mil press
65x5
75x5
85x5
95x5
105x5
nar grip 4 brd
105x10
115x10
125x10
135x10
145x10
asst’d pull ups/wide grip
#12x10
13x10
14x10
14x10
15x10
3/5
11/21
ME bench/2RM
95x10
95x10
115x5
115x3
135x2
155x2
185x2
205x2…2RM
215x1…1RM
1 brd
225xFAIL (no rest after the 215x1;bad idea)
2 brd
225x1
flat
205x1
lat PD/front
8x5
9x5
10x5
9x5
9x5…last week
O.H. DB ext.'s
60 lbs
5x5
face pulls
3x12-15
abs
Cybex ab
4x12-15
target reps…4 (not incl. board reps)
3/5