ME DL
135x5
185x3
225x3
265x3
295x5…PR…belted
265x3…belted
DE squat / 12" box
155 lbs
8x2…1 minute between sets
3/5
11/25
RE bench/asst
DB press
40x10
50x10
55x10
60x10
65x10
nar grip brd
95x10
115x10…1 brd
135x10…2 brd
155x10…3 brd
175x6…4 brd
seated mil press
65 lbs
5x10
asst pull ups
skipped
hammer curls
5x10
20 lbs
3/5
stability while DB pressing seems to be progressing . not too long ago I stalled at 55 lbs for 5x10 across the board ; bet I can get it now .
best sets for 5x5 narrow grip was 70’s I think . just did a pyramid up to 65 lbs for 10 reps , so I suspect to go past the 70’s real soon for 5 reps.
11/28
ME bench
135x5
185x5
205x2…2RM
215x1…legal pause…1RM
205x1…legal pause
205x1…legal pause
DB rows
45 lbs
5x5
O.H. DB ext.s
65 lbs
5x5
DB mil press
20x10
25x10
25x10
30x10
30x10
face pulls
4x12
gonna do light military pressing on both ME and RE bench days for the next few weeks .
traget reps…5
3/5
11/30
ME DL
135x5
185x3
225x3…belted
275x3
315x3…3RM
DE squat/12" box
175 lbs (belted,wide stance)
6x2
205x2
235x2
good mornings
95 lbs
2x10
cybex situps
4x10
new belt is awesome . think I’ll wear it all the time…haha
wanted to go heavier on the GM’s , but decided to stay light on account of the 4 to 8 inches of snow on the way.
target reps…3
3/5
[quote]marlboroman wrote:
11/30
ME DL
135x5
185x3
225x3…belted
275x3
315x3…3RM
DE squat/12" box
175 lbs (belted,wide stance)
6x2
205x2
235x2
good mornings
95 lbs
2x10
cybex situps
4x10
new belt is awesome . think I’ll wear it all the time…haha
wanted to go heavier on the GM’s , but decided to stay light on account of the 4 to 8 inches of snow on the way.
target reps…3
3/5
[/quote]
Whered ya get the belt?
EFS Retro
10 mm/single prong
way easier to use than my 13 mm , which also happens to be a size too small . the thick/shorter belt is still too stiff , making it difficult to get tight .
12/2
RE bench/asst
DB press
45x8
55x8
60x8
65x8
70x8
60x12
seated mil press
75x10
75x10
65x10
65x10
asst.'d pull-ups
12x10
13x10
14x10
14x10
15x10
asst’d dips
#10
4x10
hammer curls
25x8
25x8
25x8
20x8
20x8
3/5
decided to throw in a new ME bench movement for the next couple weeks…pin press.
each rep completely de-loads onto the pins , barely touching my chest. absolutely no stored “spring” at the bottom ; the bar is moved from a dead-stop.
12/5
ME bench
pin press
95x5
135x5
155x5
175x2
185x1 (missed the 2nd rep! damn these are hard)
2 brd
205x2
215x2
3 brd
225x2
235x1…(missed the 2nd rep)
the pin press followed up with boards is quite the combo. the PP’s were pretty tough…very different movement than regular bench press.
DB rows
50 lbs
5x5
too light;gotta step these up next week
OH DB ext.'s
70 lb
5x5
last week
face pulls
4x10-12
last week
target reps…not sure
3/5
12/7
ME deadlift/2RM
135x5
175x2
205x2
245x2
275x2…belted
300x2…90%
330x2…2 RM PR
target weight for DL is 300 lbs based on 90% of current 1RM of 335.
had 1 more in me. shoulda taken it, but I wanted to add a bit more weight to the up-coming box squats and GM’s.
box squat / 5RM belted
135x5
175x5
215x5…5 RM
245x3…baseline 3RM
good mornings
95x8
115x6
135x4
cybex situps
4x10-15
target reps…4
4/5
food for thought
week 3 or 4 of the BK experiment .a few weeks back I found myself to be in a severe time-shortage one day after squatting . I hit up McDonny’s for a couple double-CBs on the way home from gym .next day , hardly any DOMS . coincidence ? not sure , but I’ve done that every ME squat/DL session since then( BK instead;cant stand all the sodium in McDonalds) , and the results have been consistant. maybe fastfood has such a huge amount of calories , coupled with all the protien in the beef and the carbs of the bun…being ingested RIGHT AFTER lifting ?
I’ll be adding 12" box-squat to ME squat/DL rotation real soon . so it will go like this…
week 1-ME squat variation
DE deadlift
week 2-ME squat variation
DE deadlift
week 3-ME deadlift variation
DE squat
week 4-deload
maybe add in a heavier double (or 2…haha) after the DE sets
lower body will still be hit once per week.
after finally getting the form down on good-mornings , I’ll be using them more frequently,working up heavier …but not as ME work for a while yet.
gonna take the week of christmas off.
low pin-presses may replace paused sets on ME bench.nothing wrong with the paused reps , but I think I rush/cheat the heavier reps . cant do that with pin-press.
[quote]marlboroman wrote:
food for thought
week 3 or 4 of the BK experiment .a few weeks back I found myself to be in a severe time-shortage one day after squatting . I hit up McDonny’s for a couple double-CBs on the way home from gym .next day , hardly any DOMS . coincidence ? not sure , but I’ve done that every ME squat/DL session since then( BK instead;cant stand all the sodium in McDonalds) , and the results have been consistant. maybe fastfood has such a huge amount of calories , coupled with all the protien in the beef and the carbs of the bun…being ingested RIGHT AFTER lifting ?
I’ll be adding 12" box-squat to ME squat/DL rotation real soon . so it will go like this…
week 1-ME squat variation
DE deadlift
week 2-ME squat variation
DE deadlift
week 3-ME deadlift variation
DE squat
week 4-deload
maybe add in a heavier double (or 2…haha) after the DE sets
lower body will still be hit once per week.
after finally getting the form down on good-mornings , I’ll be using them more frequently,working up heavier …but not as ME work for a while yet.
gonna take the week of christmas off.
low pin-presses may replace paused sets on ME bench.nothing wrong with the paused reps , but I think I rush/cheat the heavier reps . cant do that with pin-press.
[/quote]
I have bk/hardees after every friday session. IMO if you can stomache that kind of food immediately PWO it’s better than some shake.
12/9
RE bench
canceled
I’ll be advancing next ME bench 1 day forward…from Friday to Thursday
damn snow blower took a shit. no soup for me
Nice looking log Marlbro. I agree on the FF thing. I eat it 3 - 4 times a week.
[quote]benbriz wrote:
Nice looking log Marlbro. I agree on the FF thing. I eat it 3 - 4 times a week.[/quote]
thanks . I started WS this past spring . feel free to comment.
I avoided fast food for the past 3 years or so , mostly just 'cause all the shit that gets put in it .
but I may have to re-think that. in the past , I’ve always eaten after lifting…but maybe I wasnt eating enough calories/protien SOON ENOUGH
[quote]zephead4747 wrote:
marlboroman wrote:
food for thought
week 3 or 4 of the BK experiment .a few weeks back I found myself to be in a severe time-shortage one day after squatting . I hit up McDonny’s for a couple double-CBs on the way home from gym .next day , hardly any DOMS . coincidence ?
not sure , but I’ve done that every ME squat/DL session since then( BK instead;cant stand all the sodium in McDonalds) , and the results have been consistant. maybe fastfood has such a huge amount of calories , coupled with all the protien in the beef and the carbs of the bun…being ingested RIGHT AFTER lifting ?
I’ll be adding 12" box-squat to ME squat/DL rotation real soon . so it will go like this…
week 1-ME squat variation
DE deadlift
week 2-ME squat variation
DE deadlift
week 3-ME deadlift variation
DE squat
week 4-deload
maybe add in a heavier double (or 2…haha) after the DE sets
lower body will still be hit once per week.
after finally getting the form down on good-mornings , I’ll be using them more frequently,working up heavier …but not as ME work for a while yet.
gonna take the week of christmas off.
low pin-presses may replace paused sets on ME bench.nothing wrong with the paused reps , but I think I rush/cheat the heavier reps . cant do that with pin-press.
I have bk/hardees after every friday session. IMO if you can stomache that kind of food immediately PWO it’s better than some shake.[/quote]
ya know , I usually did down a shake right after lifting , and then eat a meal 1 to 3 hours after . but this kills 2 birds with one stone , so to speak .
the true test is yet to come when squat day gets heavier
[quote]marlboroman wrote:
benbriz wrote:
Nice looking log Marlbro. I agree on the FF thing. I eat it 3 - 4 times a week.
thanks . I started WS this past spring . feel free to comment.
I avoided fast food for the past 3 years or so , mostly just 'cause all the shit that gets put in it .
but I may have to re-think that. in the past , I’ve always eaten after lifting…but maybe I wasnt eating enough calories/protien SOON ENOUGH
[/quote]
Right on bro. I should say I dont think it is good to eat fast food. But I am lazy and short on time during the day. GL wiht the program I look forward to the progress.
[quote]marlboroman wrote:
12/9
I’ll be advancing next ME bench 1 day forward…from Friday to Thursday [/quote]
this didnt happen
12/12
ME bench
pin press/chest
95x5
125x5
145x5
165x5…5RM PR
185x2…2RM PR
195xMISS…wtf
2 brd press
205x2
215x1
3 brd press
230x1
240xMISS
narrow grip 4brd
185 lbs
4x5
DB rows
skipped…take it easy on the back
side raises
10 lbs
3x10
biceps
4x10ish
cybex sit ups
3x10
pin press…gotta wonder if this absurd difficulty with these is a weakness being exposed
target reps…not sure
3/5
too many missed reps