[quote]kpsnap wrote:
Looks like you’ve put on a little mass since the early years with your wife!
I do something similar when training for a meet. Fives then threes then doubles and singles. I always try to triple my squat and bench opener the week before the meet as well. But not my DL. I just can’t rep that lift at heavy weights.[/quote]
“mass” how nice of you
Yeah i have read a bunch of different things on peeking for a meet. I am hoping my plan will work out for my first one. I will do a more traditional 4x6 program after the meet for 10 or 12 weeks and add back in the higher level of cardio to try to cut some body fat after this meet but right now I am eating like a king. Im tring to stay somewhat clean though
dumbell mill press 4x6 65lbs
speed squats 5x2 no rest partner then me and so on
pin press bench press 115x2, 145x2, 165x2,2,2
back exetention with hold 4x6 with 15 lbs under chin
box jumps medium box (2ft)x3 large box (42")x3,3,3,3
superset
rope push down 60 x15,15,14 had some pauses during these but got the work in
rope curls 75 4x6 pauses and failures but got them done
[quote]kpsnap wrote:
Looks like you’ve put on a little mass since the early years with your wife!
I do something similar when training for a meet. Fives then threes then doubles and singles. I always try to triple my squat and bench opener the week before the meet as well. But not my DL. I just can’t rep that lift at heavy weights.[/quote]
“mass” how nice of you
Yeah i have read a bunch of different things on peeking for a meet. I am hoping my plan will work out for my first one. I will do a more traditional 4x6 program after the meet for 10 or 12 weeks and add back in the higher level of cardio to try to cut some body fat after this meet but right now I am eating like a king. Im tring to stay somewhat clean though[/quote]
But too bad you lost mass where it counts!!!
210 5x5 pretty sure this is a best ever for 5x5
pull ups 20 lbs assisted 4x6
lat pull downs 190 x 20
bench press 150 x 14
today was great considering I drank all weekend. I was hoping the speed squats would aid in recovery but tbey did not. I am going to drop them in fear of crushing my CNS faster than I am already going to squating and deadlifting on the same day
255 5x5
dead 3x3 335
full range of motion seated rows 200x15x2
thats it… it was a great day in the gym and I think I figured out that I need to sit back more since my 5th set of squats felt the lightest and I sat back more on them.
dumbell mp seated
20x10, 35x8, 50x6, 70x5, 65x6,6,6
box jumps 5x3
pin press super set with calf presses 4x15 at 290
45x5, 95x3,135x1, 155x1, 175x1,190x1, 205x1,1 185x1, 205x1,1,1
rope push downs 60 lbs 3x15 super set with rope cable curls 4x6 at 75 got 8 on last set
rear delt flies 4x12 at 120
great day in the gym… really hoping that the pin presses will help my bottom end strength on my bench we will see
bench 215 5/5/4/4/0 stapled on the 5th rep of the 3 set, no attempt at 5 rep on 4th set and stapled on 5th set on 2 attempts.
pull ups assisted 4x6 20
pull downs 2x20 at 160
well today was not the best day. I worked an extra 5 hours so far today, got 5 hours of sleep and mentally just wasn’t ready to hit the gym but this entire week is going to be hell so I have to get to it. My bench press weight was probably just to much weight. I strained my pec to shoulder muscle last week on milpress day and Im not sure it was 100% today so I am going to cut back a little this week and next week so it can heal and then press forward with my planned progression.
squat 265 5x5
dead lift 135x3,225x3, 275x3, 345x3
seated rows 220 2x15
done… put on my lite weight elitefts knee sleeves and they may have helped a little out of the bottom I felt really strong in my squats today
[quote]damutt wrote:
put on my lite weight elitefts knee sleeves and they may have helped a little out of the bottom I felt really strong in my squats today[/quote]
I think my sleeves give me a psychological gain. Just keeping everything warm and tight.
[quote]damutt wrote:
put on my lite weight elitefts knee sleeves and they may have helped a little out of the bottom I felt really strong in my squats today[/quote]
I think my sleeves give me a psychological gain. Just keeping everything warm and tight.[/quote]
This. I don’t feel stronger with sleeves on but I feel better.
[quote]damutt wrote:
put on my lite weight elitefts knee sleeves and they may have helped a little out of the bottom I felt really strong in my squats today[/quote]
I think my sleeves give me a psychological gain. Just keeping everything warm and tight.[/quote]
that would be great. i know the heavy duty elitefts sleeves are supposed to give you a little out of the bottom like 20 lbs we will see
bench 220 4x3 1x5
pull ups body weight 5,5,5, pistol grip 5,4
pull downs 170 20,12 no pauses
bench ring finger on rings 150x15
reverse hypers 90 lbs 2x10 getting used to these first time
chest flies 140x15,15
great work out today the 220 flew up. I added a little vanity work at the end just for fun.
