^keep in mind they’re still playing catch up after no training for 5 months pre and post surgery. They have always been a difficult muscle group for me to bring up…I’m not sure why. Apparently heavy deads and squats do not work for all!
Thursday 9/15/11
BB Rows: 12x135, 2x12x155, 2x12x175
NG Lat Pulldown: 4x12x140
Alt. Sets:
Face Pulls: 3x20x60
Rear Delt Flyes on Incline: 3x10x15
Machine Preacher Curls: 4x10+ drop set
Standing Calf Raise: 2x2 min (2s concentric, 2s eccentric, hold stretch position 10s)
Friday 9/16/11
Bench Press: 5x115, 5x135, 3x185, 3x225, 3x255, 3x275, 2x285, 3x3x225(1 min rest)
Incline Bench Press from Pins (chin height): 6x135, 6x145, 6x155, 6x165, 6x175, 6x185, 5x195
High Cable Flyes: 3x12 + drop set
Straight Bar Tri Pressdowns: 4x12
Sunday 9/19/11
Deadlift: 5x135, 5x225, 3x315, 3x355, 3x395, 3x425, 3x455
Front Squat (to low box for depth): 6x (135, 145, 155, 165, 175, 185, 195, 205)
Lying Hamstring Curl: 3x12
Seated Hamstring Curl: 100 total reps, 30 sec rest between sets, each set AMRAP with ~15RM
I love how I can really ramp both intensity and volume in my training sessions since dieting with Shelby; however, I’m finding that it’d be much more optimal to train a 3 on/1off 4 day cycle instead of the current 6 day split…so training 6/8 days instead of 6/7.
[quote]jskrabac wrote:
I love how I can really ramp both intensity and volume in my training sessions since dieting with Shelby; however, I’m finding that it’d be much more optimal to train a 3 on/1off 4 day cycle instead of the current 6 day split…so training 6/8 days instead of 6/7. [/quote]
Good call, all the big guys seem to favor the 3 on 1 off over 6 days straight.
Monday 9/19/11
Lat Pulldowns: 2x12x140, 2x12x155, 12x140
Powerlift Bent Over Rows: 5x12
Reverse Delt Flyes on machine: 3x12 + drop set
Barbell Preacher Curls: 4 sets
Windmill Curls: 4 sets
Leg Press Calf Raises: 5x20 (top set 190)
Seated Calf Raise: 2x12 + drop set
Following becasue you are bascially following the exact same routine I am. Hopefully Ican have as much success as you’ve had
[quote]Spidey22 wrote:
Following becasue you are bascially following the exact same routine I am. Hopefully Ican have as much success as you’ve had[/quote]
Oh yea? You doing push/legs/pull 3 on/1off?
Wednesday 9/21/11
OHP: 5x115, 3x135, 1x155, 1x165, 1x175, 1x185, 1x190, 0x195, 1x195, 10x135
Close-Grip Floor Press: 10x4 ramping +10 from 135 to 225
Single Arm DB Shd. Press: 6x6 ramping +5 from 45 to 70
Lat Raises on Incline Bench: 3x12, 1x20
Underhand Standing Front Raises with Chains: 3x12
Underhand Front Raise on Incline Bench: drop set
Thursday 9/22/11
Box Squat: 5x135, 5x185, 3x225, 3x275, 1x315, 1x335, 1x355, 6x275, 12x225
Bulgarian Split Squat from Pins: 10x4 (ramping +10 from 95 to 185)
Good Mornings (w/ yoke bar): 4x15x135
Leg Extensions: 3x20 (light)…first time since knee surgery, so I want to test the waters
[i]Ok, so today was a HYOOOOOGE eye-opener. First time squatting at the new gym and Kevin (world record holder in deadlift for 55-59 age group) told me I wasn’t squatting low enough. So I set up the box a whole 1 1/2" lower than I’ve done all along. So I’m actually weaker on squats than I thought, but not terribly. I was still thrilled to pull off 355 at such a lower height than I’m used to when my best on the high box was 3x375.
[quote]jskrabac wrote:
[quote]Spidey22 wrote:
Following becasue you are bascially following the exact same routine I am. Hopefully Ican have as much success as you’ve had[/quote]
Oh yea? You doing push/legs/pull 3 on/1off?[/quote]
Im actually doing 6days on, 1 off. But I use 5/3/1 on my push and leg days
[quote]Spidey22 wrote:
[quote]jskrabac wrote:
[quote]Spidey22 wrote:
Following becasue you are bascially following the exact same routine I am. Hopefully Ican have as much success as you’ve had[/quote]
Oh yea? You doing push/legs/pull 3 on/1off?[/quote]
Im actually doing 6days on, 1 off. But I use 5/3/1 on my push and leg days[/quote]
I’m actually no longer doing 5/3/1…lol
Ohh damn, now looking at the thread you had up in the BB section, I see I was mistaken. But still, following this log due to all the progress! lol
Friday 9/23/11
Bent Over Row: 6x8, top set 8x205
Medium-Width Neutral Grip Lat Pulldown: 5x8 (top 8x200), 18x140
Face Pulls: 3x20
Incline DB Curls: 3x12, 8x35
Preacher Hammer Curls: 4 sets, top set 9x30 +5 assisted
Standing Calf Raise: 5x10 (top 10x220), 2x2 min (holding 10 sec at bottom)
Horizontal Pull-Ups: AMRAP, 30 sec rest, stop at 50 total
Sunday 9/25/11
Bench Press: 3x185, 2x225, 1x245, 1x265, 1x285, 1x295, 0x300, 10x225
Incline Bench Press from Pins: 10x4 (ramping +10 from 135 to 225)
High Cable Flyes: 5x12, top set 12x70
Straight Bar Tricep Ext.: 100 total reps, AMRAP, 30 sec rest
Monday 9/26/11
Deadlift: 3x315, 2x365, 1x405, 1x435, 1x465, 1x495!!!
Front Squat to low box: 10x4 (ramping +10 from 135 to 225)
Standing SL Hamstring Curls: 6x12, top set 50
Seated Hamstring Curls: 6x12
Ab Wheel Rollouts from 1 foot box: 3x10
[quote]jskrabac wrote:
Monday 9/26/11
Deadlift: 3x315, 2x365, 1x405, 1x435, 1x465, 1x495!!!
Front Squat to low box: 10x4 (ramping +10 from 135 to 225)
Standing SL Hamstring Curls: 6x12, top set 50
Seated Hamstring Curls: 6x12
Ab Wheel Rollouts from 1 foot box: 3x10 [/quote]
ZOMG, YOU DL 5 PLATES AS I DO 4!!!