C2/W3
Rotator Cuff warmups
Bench Press:
Bar x 20
Bar x 20
95 x 10
135 x 10
165 x 5
Working Sets:
185 x 5
210 x 3
235 x 7
Finishers:
255 x 1
265 x 1
280 x 1
285 x 1
225 x 9
225 x 5
Close Grip Bench:
135 x 10 x 2 sets
Dips:
BW x 10
BW +45 x 10
BW +70 x 8
BW x 15
BW x 10
Pendlay Rows:
135 x 10 x 3 sets
Pull Downs - some by some
Tris are fried and shakey
C2/W3
Rumble roll on the blue beast
Deadlifts:
135 x 10
135 x 10
155 x 5
185 x 3
Working Sets
205 x 5
230 x 3
260 x 7
Finishers
260 x 1
280 x 1
305 x 1
315 x 1
Krocs:
55 x 10
80 x 10 x 2
Standing and Seated Calf
Grip felt weak.
Tired today but happy about moving into 300 territory again. I can see 400 from here.
Just about wrapped up with 2nd 5/3/1 cycle and I’m going into cycle 3 at about 15% off my previous max numbers.
Started my comeback with a 30% loss.
It’s encouraging.
[quote]Oldman Powers wrote:
Just about wrapped up with 2nd 5/3/1 cycle and I’m going into cycle 3 at about 15% off my previous max numbers.
Started my comeback with a 30% loss.
It’s encouraging.[/quote]
Glad to hear you’re making gains on this program.
And that your “default” was squats. Good man.
[quote]kpsnap wrote:
Glad to hear you’re making gains on this program.
And that your “default” was squats. Good man.[/quote]
Hey Snap - Thanks for checking in on me!
This program seems to work and to be honest, I haven’t tried any other.
Re squats - This will sound weird, but my lower body is finally stronger than my upper.
Keep plugging away. Hopefully everything comes back quickly.
[quote]Oldman Powers wrote:
Just about wrapped up with 2nd 5/3/1 cycle and I’m going into cycle 3 at about 15% off my previous max numbers.
Started my comeback with a 30% loss.
It’s encouraging.[/quote]
Encouraging my ass, that is freakin’ AWESOME! in 2 cycles? Awesome!
[quote]Oldman Powers wrote:
[quote]kpsnap wrote:
Glad to hear you’re making gains on this program.
And that your “default” was squats. Good man.[/quote]
Hey Snap - Thanks for checking in on me!
This program seems to work and to be honest, I haven’t tried any other.
Re squats - This will sound weird, but my lower body is finally stronger than my upper.[/quote]
That does sound weird to me.
I gave a fleeting thought to trying 5/3/1 the other day. I’m struggling a bit with programming right now. It was just a fleeting thought, though. I just can’t imagine focusing on reps and having to wallow through three months of training before even bumping up within range of your max on lifts. To be honest, I think mine would go in the toilet by then. But there’s a slim possibility that I’m wrong.
[quote]kpsnap wrote:
I gave a fleeting thought to trying 5/3/1 the other day. I’m struggling a bit with programming right now. It was just a fleeting thought, though. I just can’t imagine focusing on reps and having to wallow through three months of training before even bumping up within range of your max on lifts. To be honest, I think mine would go in the toilet by then. But there’s a slim possibility that I’m wrong. [/quote]
Not sure what you mean about focusing on reps and 3 months training. I test my 1RM pretty frequently.
I’m in a weird place right now because I took almost a year off from lifting and trying to get back to where I left off. Feels so good to be lifting pain free.
I have a few Sheiko templates I’d like to try, but they look like they’ll double my time in the gym.
Thanks again for checkin in!
[quote]OldGoat wrote:
[quote]Oldman Powers wrote:
Just about wrapped up with 2nd 5/3/1 cycle and I’m going into cycle 3 at about 15% off my previous max numbers.
Started my comeback with a 30% loss.
It’s encouraging.[/quote]
Encouraging my ass, that is freakin’ AWESOME! in 2 cycles? Awesome! [/quote]
Thanks Goat - You finished that half case of beer yet?
Next week I go for the Goat…squat reps that is.
Thanks for the tip on oxygen. I’ll bring some with me.
C2/W3
Rumble roll
Warmup the rotators - Show’in em lots of love.
Military Press:
Bar x 20
Bar x 10
75 x 10
95 x 5
Working Sets:
110 x 5
125 x 3
140 x 9
Finishers:
165 x 1
180 x 0
170 x 0 damn
135 x 5
95 x 10
95 x 10
95 x 8
95 x 5
Chins:
25 over 5 sets
Pull downs
3 x 10
Ab Roller
Really tired today - Surprised the 180 didn’t go up. I pressed it above my head but couldn’t lock it. Too spent to do 170.
Deload time.
[quote]dday wrote:
Keep plugging away. Hopefully everything comes back quickly.[/quote]
Thanks dday - Me gusta come backs.
Deload Week - everything around 50%
Smith Bench
5 sets 10
Incline Bench
5 sets 10
Dumbell Flys
3 sets 10
Pull downs
5 sets 10
Dips
5 sets 10
Dog walk - 2 miles.
whew what a week- good solid work.
I see OH and bench numbers creeping up
and from 300 400 is right around the corner
solid work
Best of luck today, OP…kick ass!!!
Best of luck today, OP…kick ass!!!
C2/W3 Deload week
Wife Carry:
Squats - less than 135 x 5
Stair Carry - 18 steps
Testing for the squat challenge tomorrow.
Heart rate up, but not winded. I might make it yet.
I think I’m finally getting the hang of deload weeks.
Looks out window, taps fingers on desk…hits refresh…looks out window, taps fingers on desk, hits refresh…nope nothign yet…looks out window, taps fingers on desk, hits refresh…
Hang on OG - I had an interupt. It’ll happen but probably not till weekend.
OK - Interupt over.
New corporate website launched and my 3 day golf tourney is over.
Net even par does not win tournaments. But I had fun and longest drives by far.
Time to get my ass back to work.