12/14
ME lower
box squat/all belted
145x5
185x5
225x5…5RM PR
265x3…3RM PR
295x1…1RM PR…grinder
these were all previously un-tested PR’s.
box squats are quite a bit more difficult than regular squats for me .
dont think I sit back as far as the WS gang . I sit more down than back I think . gotta video these next time
speed deads
165 lbs / belted
8 singles
GM’s
95 lbs
3x6
hanging leg raise
4x10
3/5
target reps…not sure
12/14
weight…188 lbs , just me and my skivvies
gotta wonder if the weight is why my feet are screaming at me again. last time this flared up was about a year after I quit smoking…about 190 lbs
[quote]marlboroman wrote:
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[/quote]
Thats a shit load of bench sets.
[quote]marlboroman wrote:
12/14
weight…188 lbs , just me and my skivvies
gotta wonder if the weight is why my feet are screaming at me again. last time this flared up was about a year after I quit smoking…about 190 lbs[/quote]
My feet get like that with a weight gain. Interestingly, doing calf raises seems to take care of it. Or walking in flat soled shoes. Seems to be a matter of strengthening the muscle/tendon/fascia along the bottom of the foot.
[quote]BlackLabel wrote:
marlboroman wrote:
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
Thats a shit load of bench sets.[/quote]
thats by design . I’m taking the week of X-mas off from lifting , and I’m attempting to over-reach a bit . but actually , it felt good to be doing a bit more sets…didnt feel like too much . definitely miss regular board work …need to keep that in .
thats kinda why I skipped the rows too . shoveling really kicks my ass , and my back still felt a bit taxed this day , so I figured the benching was enough . one thing that drives me frikkin’ nuts is back pain that doesnt go away.
thanks for the comment
[quote]skidmark wrote:
marlboroman wrote:
12/14
weight…188 lbs , just me and my skivvies
gotta wonder if the weight is why my feet are screaming at me again. last time this flared up was about a year after I quit smoking…about 190 lbs
My feet get like that with a weight gain. Interestingly, doing calf raises seems to take care of it. Or walking in flat soled shoes. Seems to be a matter of strengthening the muscle/tendon/fascia along the bottom of the foot.[/quote]
thanks for the tip . I’ll be startin’ these up this up-coming week . maybe I’ll start bringing my Chucks home with me so I can wear them around the house .
I didnt realize you’re in your 40’s . I gotta start watchin’ your log .
12/17
ME bench
115x5
135x3
165x2
195x3
1 brd
205x3…3RM PR
2 brd
215x3…baseline
3 board
225x3…3RM PR
235x2…spotter asst’d both
down set @ 135 lbs
to chest…x14
1 brd…x6
2 brd…x6
3 brd…x6
4 brd…x7 or 8
time between sets was only enough to rack and change board/s.
this was the 3rd ME session in 6 days…so no asst work at all.
3/5
the plan WAS to do rack pulls on Friday and then take a week off . but word has it that were gonna get dumped on starting Thursday and ending Friday .
sssoooooooo…
Merry Christmas
see ya next week (Friday/Saturday)
12/26
ME bench
full ROM/5RM
95x10
135x5
165x5
195x5…PR (left arm lagged just a little)
2 brd
205x5…baseline
3 brd
215x5…baseline
4 brd
225x5…baseline
had liftoff on 195 and up
DB rows
70 lbs
5x5
narrow grip DB press
55x5
60x5
60x5
60x5
60x5
DB side raise
10 lbs
4x8
added in:
ab pulldown
4x8 (?)
hammer curls
5x8-10
20/25 lbs
target reps…5
4/5…felt like I coulda benched all night .
really wanted to go for another PR (either 3RM or 2RM) , but I stuck to the plan .
next week 205x3 falls .
feels great to finally be using weights over 200 on a regular basis
the board work felt really good again . I think that having 225 over my head on a regular basis is a good thing. 225 used to feel really heavy just holding it locked out ; not any more .
2 cheeseburgers , milk , and cot cheese PWO
Very nice workout man. I think staying on your workout is the best thing, usually I get disappointed if I try and hit another PR.
[quote]BlackLabel wrote:
Very nice workout man. I think staying on your workout is the best thing, usually I get disappointed if I try and hit another PR. [/quote]
agreed
and thanks
12/27
ME squat
12" box squat
135x5
135x3
175x3
205x3
245x2
275x1…WTF
a 2RM PR was the plan for the day . fail .
shoulda done a couple doubles at 245 after the 275 , as 275 was clearly my max for today . didnt think of it quick enough .
SLDL’s
135x8
3 sets
Abs/skipped
back raises/skipped
target reps…1
2/5…felt weak today . couldnt get the back warmed up .
the standing ab pulldowns from yesterday really kicked some ass . havent had sore abs like this in a long time .
this is the last week of box-squats .
next week’s ME lower day will be a DL/variation . week after that free-squat up to 5RM…I reckon
RE bench/asst
DB press
40x10
45x10
50x10
55x10
60x10
incline press
95 lbs
4x8
chest supp rows
45 lbs
5x10
cable/tri pushdowns
5x10
cybex situps
5x10
ez bar curls
5x8-10
3/5
o.k. , so I fucked up last weeks attempt at going to 4 a week . so here goes again .
ME bench
full ROM/3RM
115x5
145x3
175x3
205x3…3RM PR (ugly) … T&G
205x1…meet legal pause
2 brd
220x2
3 brd
230x3…PR
4 brd
240x5…PR
last 2 sets felt strongest by far .
first 2 reps of the 205x3 felt plenty strong ; lost focus on the 3rd , lost groove ,bar slid towards face a bit , elbows flared …almost lost it.
close grip bench
135x3
155x4
155x4
last reps paused 5 sec’s
DB rows
75 lbs/strapped
5x4
last week
lat PD’s/cable
4x10-15
side raise/DB’s
12.5 lbs
4x8
3/8
1/3
DE lower
squat
95x5
95x5
135x2
135x2
165x2…warm ups
8x2 @55%
195 lbs
tried to focus on form and speed out of the hole .
deadlift
135x2…warm up
8x1 @ 50%
175 lbs
chest sup rows
5x5
80 lbs
standing ab pulls
4 x 8-15
purposely avoided extra lower back/glute/ham work .recovery for ME lower (3 days) is of utmost importance.
1/5
RE bench/asst
DB press
45x10
50x10
55x10
60x10
65x10
70x5
incline press
115 lbs
4x8
BB row
115 lbs
5x10
DB mil press
20 lbs
5x10
tri/cable pushdowns
5x10
3/5
1/6
ME lower
rack pull/2 RM
135x5
225x2
255x2
295x2
335x3…3RM PR
365x1…1RM PR
SLDL
135 lbs
4x8
cybex situps
5x10-15
4/5
PWO…shake/50 g prot , 850 cal
Why you stoppin your log?