Deadlift standing on boxes 165 1x3 195 2x3 225 4x2
Bench press 110 1x5 135 1x5 155 2x5 165 5x4
Db Flies (30lb) 5x10
Deadlift 165 1x4 195 1x4 225 2x3 265 3x3 275 3x2
Goodmorning �?5�?5
Super setted with
Lat Pulldown
3 x12
2 x 8
Deadlifts felt reallly good today
strong workouts bro! good luck testing your maxes
Squat 135 1x5 165 1x4 195 2x3 225 3x3 235 3x2
Bench press 110 1x5 135 1x4 155 2x3 175 6x3
Dips 5x6
Db Flies 5x10
Squat 155 1x4 175 1x3 205 5x3
My first set of squats… were hell… I was really tired and kept taking a bunch of rest. Got to the bench and felt really great every thing was going up smooth. The dips were alot more controlled and hit me good. The Flies went well. THe last set of squats I thought were going to be hell… i sucked it up and squated it out before I knew it I was done. Got a second wind or something and plowed through em.
One more workout left… then rest… then test.
Thanks for the support guys I appreciate it I think I’m going to take like a good 3 days after monday (thursday) before I test. (at least)
Deadlift till knees 165 1x4 195 1x4 225 2x3 265 4x2
Behind the neck press 5x5
95
105
115
125
135
Incline press 6x4
95
135
145
155
165
175
Deadlift off boxes 195 1x4 225 1x4 265 2x3 295 4x3
goodmorning 5x5
Barbell Rows 3 x 12
The Rack pulls felt better than normal today. However the Incline press and deadlift till knees and BTNP fell weak… but its all good I’m going to rest up and retest
I think I’m ging to test Thursday and Friday 1 day will be Bench test… the other will be Squat/Deadlift
pressing didnt look weak to me. i bet you hit a big bench PR
If I were you I’d test bench first. Mainly cos it’s easy to recover from and the squatting could well fatigue your shoulders. Obviously its not how it’s done in meets but you’re not competeing!!
Good luck with it however you choose to do. I’m sure there’ll be improvements!
Well I tested my Deadlift and Squat today…
Squat 285…
Deadlift 335…
A 10lb increase on both… I’m very disapointed but I’m not sure what exactly it was… but regardless I didn’t get what I wanted at all… I might retest because of how disapointed I am.
I’ll test my bench soon…
and does anyone know the answers to these questions…
If I get a set of werkesan TRAINING bumpers…
whats the dif between those and competition.
how many drops do they usually take?
do you have to have a platform to drop them on?
just some really basic questions I’m
and i haven’t forgotten that I need to retest
And 1 more thing…
we decided to push my jeep after because my squat wasn’t showing that great of progress…
I have 1 video of my 275 squat that I will post later but I didnt’ do anymore videos because I was weirded otu by it
Dude Im telling you…do not get so down on yourself. 10lb increases in only 4 weeks is nothing to be pissed about.
Those 30-40lb increases in 4-5 weeks will not continue…it sucks but unfortunately the stronger you get the tougher it gets.
Also, I know you have 300 in you for squat and more in your deadlift too but while on sheiko, it never took you over about 80% of your max. Im not criticizing sheiko because it’s certainly necessary to not get too high up in %'s with that high of volume, but theres no doubt that is not the most optimal approach for maxing out.
Believe me…you are getting stronger…so don’t get down on yourself.
[quote]BigD777 wrote:
Dude Im telling you…do not get so down on yourself. 10lb increases in only 4 weeks is nothing to be pissed about.
Those 30-40lb increases in 4-5 weeks will not continue…it sucks but unfortunately the stronger you get the tougher it gets.
Also, I know you have 300 in you for squat and more in your deadlift too but while on sheiko, it never took you over about 80% of your max. Im not criticizing sheiko because it’s certainly necessary to not get too high up in %'s with that high of volume, but theres no doubt that is not the most optimal approach for maxing out.
Believe me…you are getting stronger…so don’t get down on yourself.[/quote]
Absolutely. Sheiko himself even address this issue with peaking cycles wher you often work up to 95%. It’s unrealistic to expect yourself to go from 80-85% for 4 weks and stil lbe capable of hitting 105% when you retest.
I’d take a 10lb increase for sure from 4 weeks tho s o good work!
For bigd777 (spotter) and Hanley for sticking with my log
just to show you what I’m working with… If it doens’t look like im hitting parallel its because the camera is pointed up… because im very OCD about going parallel.
275 for 1 then i got werided out by the camera
CAmera angle or not, that was definately down.
Just one question tho… Where was the second and third reps?
[quote]Hanley wrote:
CAmera angle or not, that was definately down.
Just one question tho… Where was the second and third reps?[/quote]
hah im taking that as sarcasm…
they were being saved so I could plow through to 300… but i hit a wall after 285 i really really really should have taped it
Good stuff MDM. You should not be disappointed, but rather quite pleased with 10pound monthly increases! That’s 120 a year, if you can keep up the pace you’ll be super strong in no time.
Man…
tested my bench yesterday and got 215 up for a very sloppy 1. My bench is garbage right now and I feel so unmotivated I’m going to take a year off…
more like 3 days but it will feel like a long time.
then im going to try and put some type of program together that I can follow
Man i feel so discouraged and unmotivated right now
MDM
Decided to take a trip to the gym today
Flat Barbell Bench
8x 105
8x 135
8x 155
10x 165
5x 185 (PR) even though it doens’t soudn much when i look back and realized I used to strugle for 175 let alone 185 It makes me happy
Bent over barbell rows
95 x 10
115 x 10
115 x 10
Inclind DUmbell Press
30 x 10
50 x 10
55 x 10
60 x 10
65 x 10 (PR)
Lat Pull down
10 x 40
10 x 80
10 x 120
10 x 130
6 x 140
Shrugs
Lost count… could have been 3 sets of 10 or 5 sets of 2.5 I was going on how my traps felt
It felt really good to push those stable numbers up because although my max might not have lifted my base defently did so I’m cool with that…
I’m going to
A start reading SUPERTRAINING
B look into bumpers
and just get in gooooood shape
I’m going to keep a log here if thats cool too
Alright
I’m getting back into it…
Today
Heavy Chest
Flat Bench
105 x 10
135 x 6
160 x 6
5x3 185
Incline Dumbell Press
35 x 10
50 x 6
60 x 5
60 x 5
75 x 5
Flat Dumbell Flies
3x10 @ 30lb
Explosive Tri’s
Dumbell Tricep Extensions
30 x 10
5 x 12 @ 50
Flat Close Grp Bench
65 x 15
85 x 15
3 x 15 x 105
Oblique Work
I’m planning on doing this split
Tuesday Heavy Chest/ Dynamic Tri’s
Thursday Heavy Squat/Dynamic Deadlift
Saturday Heavy Tri’s/ Dynamic Chest
Sunday Heavy Deadlift/Dyanmic Squats
With some extra excercises besdies just squats and deadlifts when i saw heavy I mean low reps high sets… and dynamic i mean low(er) weight and high explosive reps…
Any advice on if it sounds good bad horrible?
Today… Max Squat/ Dynamic Deadlift
Narrow Squat
135 x 6
165 x 6
195 x 6
6 x 3 @ 225
One Legged Dumbell Squats
4 x 10
I was going to do dynamic deadlft… but i was out of fuel. I’m going tommorow to do some dynamic deadlift to make up for today I’m really trying to get the kink’s worked out of this program. We will see how it goes.
Friday
Dynamic Deadlift
135 x 3
165 x 3
195 x 3
225 x 3
Good Mornings
4 x 3
95
Abs
Weighted Sit-Ups
Hanging Knee Raises
Saturday
Dumbell Tricep Extension
30 x 10
40 x 10
50 x 10
60 x 6
70 x 6
6 x 3 x 80
Close Grip Bench
95 x 10
115 x 6
135 x 6
145 x 6
5x3 x 135
Barbell Bench Flat
135 x 4
5x3 x 165