.5 mile jog
squat
bx10
95x8
135x5
155x4
190x3
220x2
250x1
220x20 almost passed out and got a huge migraine on the last 2 reps… was fine 5 minutes later
step ups 3x20 35lbs
leg curls 25x10 35x10 50 x7
run 1 mile for recovery 10:46
tuesday .5 mile warms up
bench press
bx20
95x5
110x4
135x3
150x2
175x1
150x18/10 headache returned on last reps of both sets… looks like my exertion headaches are back
incline bench
115x10
125x10/10
machine flies
140x10
150x10
160x10
170x10
180x10
190x10
done head was killing me
Thursday .5 mile warm up
deadlifts
bx10
95x8
135x5
160x5
200x4
245x3
285x2
325x1
285x8 headache returned on last rep
pistol grip chins
5,4,3small chain, 2 big chain, 1 both chains, 5 bw
delt press
95x10
100x10/10
bent over rows
115x10/10/10
wide grip pull downs
160x18/10
dumbell rows
60x10/10/10
100 rep curls
Friday .5 mile warm up
squat
bx10
95x8
135x5
155x4
190x3
220x2
250x1
220x11 head ache so I stopped
step ups 24 in box
15’s 3x20
leg curls 25x10,35x10, 50x7
side raises 3x10 15,20,20
shrugs 135x20/20
run 1.21 mile 11:30
these exertion headaches are really pissing me off… going to have to keep all my weights the same until there are gone but oh well…
.5 mile warm ups
bench press
bx20
95x5
110x4
135x3
150x2
180x1
150x20
150x12
incline bench press
125x10
130x10
135x11
machinnce flies 6x10
140
160
170
180
190
200
tricep push downs
4x10 60 lbs
strip set starting at 55 ending at 20
1.5 mile run 14:09
have to keep reminding myself that the pyramid up is just a warm up on Pauls stuff because its just so easy… the rep sets are where the works out and I cant wait to start moving up in the weights soon…
these damn head aches are getting on my nerves but I have decided it is something I can work through
Headaches? Is it time for deload?
No cav… these are exertion headaches cav… caused by over flexing the muscles in my neck and head causing a spike in blood pressure causing a headache… or its a anurisim. Either way a deal load wont help I just have to let it heal and breath on my reps instead of holding my breath
Hmmm . . . I’m told to hold my breath during lifts like bench to keep torso stiff. Seems to work, but I don’t get headaches. Good luck with your situation.
thursday .5 mile warm up
dead lift
bx10
95x8
135x5
160x5
200x4
245x3
285x2
335x1
285x10
pistol grip chins
bxx5
+10x4
+20x3
+30x2
+40x1
bwx6
seated mil press
100x10
105x10
110x10
bent rows
125x10,10,10
wide grip pull downs
170x19,10
one arm rows
65x10,10,10
no headache after lifting first time in 3 weeks I have not had a headache
today
basketball for a warm up
squats
bx10
95x8
135x5
155x4
190x3
220x2
260x1
220x12
24 in box step ups
20’s 3x20
leg curls
25x10
35x10
50x7
front and side raises
3x10 15 lbs
no headache… will keep this weight for another week and get back to the 15 or so reps I need to move on… hopefully I wont get my headaches back
I don’t post regularly but I do read often and I would like to see if you guys would critique my form on Deadlifts this is the last set of 3 reps set number 5 at 355
Looks pretty good to me. Nothing glaring. I use a hip thrust a lot more at the top for lockout. But your way seems to work fine for you.
Thanks Snap… it may be that it’s too heavy for rep work as my lower back fells strained after work sets. I’m going to drop weight back down and see where it goes…
On a positive side note I hit a 290 bench press last Friday that’s a 30 lb or for me. I have been following Paul Carters base building for a few months and it is working well for me…