seated calfs
10/35
3/10/90
ohp
15/bar
2/5/115
5/135
3/155
3/165
4/170
seated db ohp
5/10/55’s
curls
4/10/80
triceps pushdowns
3/15/175
hammer row machine
3/10/200
sunday 1/24/10
First let me say WHO DAT!!! saints are going to the super bowl!!! Hell is freezing over.
This is the first day of my training cycle for nationals 13 weeks to get things right for my last powerlifting meet for a long time.
Squat
10/135
5/225
5/315
3/405
2/455
suit on straps down
3/500
2/560
add very light wrap
4/3/560
bench
10/135
8/185
3/225
5/2/255 paused
pause squats
5/225
3/5/335
chest supported rows
3/10/90
tuesday 1/26/10
am: 1st day of yoga class, talk about pain , i just found out my hips,back,shoulders are way tighter than I thought.
1/26/10
pm
deadlift (sumo)
10/135
5/225
5/315
3/405
suit on straps up
1/505
5/1/540
ohp
5/95
5/115
5/135
3/5/165
conventional deadlift
5/315
3/3/385
t-ups (5 sec up 5 sec down)
1/5
1/4
1/28/10 thursday
am: yoga class
PM:
bench
10/135
5/185
5/225
3/255
1/275
shirt on
5/2/295 touched on las three sets with pause
squat
5/135
5/225
5/315
3/405
5/2/455
close grip bench
10/175
5/205
3/225
2/5/255
4/255
band pull ups (medium band)
3/8
crunch up
2/8/10lb
1/30 saturday
ohp
2/8/95
5/115
5/135
3/155
1/165
1/175
1/185
seated db ohp ( with fat grips)
5/50
5/10/60’s
curls
4/10/80
tricep push downs
4/10/175
sunday 1/31/10
squat
10/135
5/225
5/315
3/405
1/455
suit on straps down
2/515
add light wrap
5/3/560
bench
10/135
5/185
3/225
5/2/245
pause squats
8/135
5/225
3/315
3/5/365
db rows
4/10/100
tuesday 2/2/10
deadlift ( sumo)
5/135
5/225
5/315
3/405
suit on straps up
2/500
5/2/540
ohp
2/5/115
5/135
3/5/155
deadlift
5/275
3/315
3/3/405
t-ups
2/5/8 sec count
thursday 2/4/10
Am: yoga class
Pm:
Bench
10/135
8/185
3/225
3/265
shirt on
5/3/295 super easy
squat
5/135
5/225
5/315
3/405
5/2/455
close grip bench
10/135
3/5/225
db rows
2/20/100
crunch ups
1/8/10
2/5/25
We had the gym chiropractor come in today and I got my shoulders , left knee, and quad striped so that was fun.(pain)
sunday
2/7/10
squat
10/135
5/225
5/315
3/405
2/455
suit on straps down
3/505
add light wrap
5/4/560
bench
10/135
8/175
3/225
2/245
2/4/245
pause squat
5/225
5/315
3/5/365
chest supported rows
4/10/140
tuesday 2/9/10
deadlift sumo
5/135
5/225
5/315
3/405
suit on
2/505
3/540
suit off , was having a lot of problems with getting a proper set up and getting my hips through. The suit is to tight.I should be able to fix the problem with a suit one size bigger next week.
2/3/520
2/3/515
ohp
10/95
5/135
3/5/155
deadlift
3/3/315
t- ups
3/5
thursday 2/11/10
bench
10/135
8/185
5/225
3/265
shirt on
3/4/295
2/4/305
squat
5/135
5/225
5/315
3/405
3/2/455
4/455
close grip bench
10/135
3/5/225
db rows
2/20/100
crunch ups
2/10
Killer workout tonight , pretty sure my legs, back, and hips are gonna hate me in the morning.
squat
10/135
5/225
5/315
4/405
2/455
suit on straps down
3/505
add light wrap
5/5/560
bench
10/135
8/185
4/225
4/245
6/245
pause squat
5/225
5/315
3/5/365
t- bar row
10/1 plate
10/2 plates
8/3plates
2/5/4 plates
2/16/10 tuesday
deadlift (switched back to conv)
8/185
5/225
5/315
3/405
3/455
suit on
2/500
3/545
3/4/515
5/515
ohp
10/95
5/135
3/6/160
sumo deadlift
5/315
3/3/425
t-ups
3/5
[quote]NATOR wrote:
Killer workout tonight , pretty sure my legs, back, and hips are gonna hate me in the morning.
squat
10/135
5/225
5/315
4/405
2/455
suit on straps down
3/505
add light wrap
5/5/560
bench
10/135
8/185
4/225
4/245
6/245
pause squat
5/225
5/315
3/5/365
t- bar row
10/1 plate
10/2 plates
8/3plates
2/5/4 plates[/quote]
Wow, that sure looks like fun! Especially the 5x5x560, holy shit!
[quote]mrodock wrote:
[quote]NATOR wrote:
Killer workout tonight , pretty sure my legs, back, and hips are gonna hate me in the morning.
squat
10/135
5/225
5/315
4/405
2/455
suit on straps down
3/505
add light wrap
5/5/560
bench
10/135
8/185
4/225
4/245
6/245
pause squat
5/225
5/315
3/5/365
t- bar row
10/1 plate
10/2 plates
8/3plates
2/5/4 plates[/quote]
Wow, that sure looks like fun! Especially the 5x5x560, holy shit![/quote]
Yea , I almost passed out after that last set of squats . I had to go outside and get some fresh air. This is my last week of volume accumulation at 80% ,next week I jump to 85% and ramp the volume again.
[quote]NATOR wrote:
Yea , I almost passed out after that last set of squats . I had to go outside and get some fresh air. This is my last week of volume accumulation at 80% ,next week I jump to 85% and ramp the volume again.[/quote]
Yeah I could definitely see that.
I really like this system, makes a lot of sense. So then do you go in three week blocks? Ex: 5x3x80%, 5x4x80%, 5x5x80%?
Yea it waves , basically a modified Hatfeild blended with sheiko . My buddy put the cycle together and had really good results with it so now it is my turn.
Thursday 2/18/10
bench
10/135
5/205
3/225
3/245
1/275
shirt on
5/295
4/5/305
squat
5/135
5/225
5/315
5/2/405
close grip bench ( fat bar)
10/135
5/205
3/5/335
shrugs
3/10/405
crunch ups
2/5/25
sunday 2/21/10
squat
5/135
5/225
5/315
2/415
1/465
suit on
2/505
2/555
add light wrap
4/2/595
bench
5/135
5/225
3/2/245
4/245
I cut out early because I was not feeling well.