should have run today but instead my wife let me sleep in…like a 12 hour nights rest does the body good… I did start doing some hip abductor exercises with some cheap bands I have
3x20 paused out the outside hold.
that is all
[quote]damutt wrote:
should have run today but instead my wife let me sleep in…like a 12 hour nights rest does the body good…
[/quote]
Lazy Bastard…
the video is last week squat workout. I dont know how to rotate the video so I am real sorry.
a nice cool garage to work out in at 83 deg and 60% humidity really made me not want to work out but I got to it and made it happen anyway.
Dead lift warm up bar x10, 135x8,185x5
75% x 5 237.5 5
85% x 3 270 3
95% x 1 or more 300 7 REP P/R calculated 1 rep max per wendler 369.93
Front squat 3x10 125 10,10,10
dumbell side bends 3 x10 /15 45 skipped
rack chins 3x10 b/w 10,10,10
rope cable curls 3x10 57.5 8,8,8
squat 245x8 for your reveiw feed back appreciated
dead lift 300 x 7 this is a rep p/r form got a little shake at the end I could have probably locked out 1 more but it would have been super ugly
heck I just watched it for the second time and my last rep was more of a stiff leg dead lift…
so I am at the end of my first wave of 5/3/1 and I guessed my maxes for it so this week I am maxing out.
warm up barx10x2
95x8
135x5
170x5
192.5x3
215x5
225x1
240x1 max old best was 250 but I am pretty happy being back this close after 6 month lay off and only 6 weeks back at it.
dead lift
135x10
185x8
225x5
275x3
315x1
345x1
365x1
385x1
405x0
old max was 405 pretty happy with 385 but could barley move 405.
I will probably run 2 or 3 full cycles before I max again but wanted to get a true max in before I got to far along.
365 deadlift
385x1
someday I will turn my phone in hopes that it will record it good for the forum it plays normal on my computer but not on the forum
cardio day 20 mins wieght lose level 7
I have to remember 2 weeks of no cardio is not a deload it is deconditioning. this was a tough work out and my heart rate got up to 170 at its max… not as good as I once was…
Maybe if someone wasnt sleeping 12 hours a day…
yeah I cant say I dont get enough sleep for good recovery
max effort squat and mil press today its 94 deg with 70 % humidity so I went to the ymca. I do like there squat rack. anyway
sqauts
Bar x 10 x 2
95x10
135x8
185x3
225x1
265x1
285x1
305x1 Max set damn was hoping for 315 but I know that my 350 max before would not be a t meet depth video to follow of the 305 so you guys can tell me what you think
Mil press
Bar x8 x2
95x2 shoulder pain so I stopped. I have been having it all week and dont feel like pushing my luck so I stopped. I’m done for the day
385x1 max effort squat old max was 350 but I dont think I kit depth on it. I dont think there is any question to it this time.
Lead with your head.Ram your elbows forward.
the beggining of the next wave/cycle
Military Press warm up barx10,65x8
75% x5 105 5
80%x5 112.5 5
85% x 5 or more 120 8
paused flat bench press 3 x 8/10 155 10,10,9
Bent over rows 3 x10 155 10,10,10
triceps pushdowns 3 x 10 57.5 10,10,10
3x5 weighted rack chins 35 5,5, 45x5
standing cable crunch 3x12 12,12,12
on my max attempt on my bench I was prety weak off the bottom so I started pausing my rep bench presss the 5/3/1 benchs will still be touch and go
You know thats a good idea on the pausing the rep bench. I might have to steal that. Good job.
[quote]JoeGood wrote:
You know thats a good idea on the pausing the rep bench. I might have to steal that. Good job.[/quote]
I do that leading into a meet. Maybe not on the higher rep sets but definitely on the triples and less. Mentally work all the commands - for bench Start, Press and Rack. You blow any of them and the lift is no good.
Dead lift warm up
barx10x2
135x8
185x5
225x3
262.5 5
280 5
297.5 10 this is a rep p/r
front squat
3x8/10 140 10,10,10
this was a 15 lb jump from last time and I felt it… but it got done so another 10 next time
Super set
dumbell side bends 3 x15 45 15,15,15
bar cable curls 57.5 10,10,10
rack chins
3x10 10lbs 7,9,8
not enough rest between side bends and rack chins grip was toast
all and all I think this was a great work out. we will see how the new max weight on deads works out I was well under my max last cycle. I also have to get on the treamill again I have just been too lazy lately