Saturday 10/8/11
Legs 1
Box Squat: 5x225, 5x255, 5x285, 5x315
Trap Bar DL: 6x320, 6x360, 6x400, 6x360, 6x400, 6x440
Alt. Sets:
Narrow Front Squats to High Box: 3x12 (top 185)
GHR: 3x12
By narrow, I mean super narrow…like 6" between feet
So this is what a VERY typical meal looks like for me.
Heavily seasoned rice and veggies with olive oil
Heavily seasoned chicken breast
Diet soda
Sunday 10/9/11
Pull 1
Thibs Pulldown: 4x12 (top 155)
Superset:4x12
straight arm cable pulldown (unilateral)
wide grip cable row (top 155)
Preacher Curls: 3x12+rest pause on last set (80lbs)
Hammer Curls: 3x12 (top 40)
Sled Pulls: 4x20x(sled+180)
Tuesday 10/11/11
Push 2
Bench Press: 5x135, 5x175, 5x205, 5x235, 5x265
Superset: Neutral-grip meadows pulldown and db shrugs: 4x12
Top-half Shoulder Press from Pins: 6x135, 6x155, 6x175, 6x155, 6x175, 6x195
Superset: blast strap rear delt flyes and external rotation: 3x12
Incline Bench Press: 6x165, 6x185, 6x205, 6x185, 6x205, 4x225
[i]Bar speed dropped drastically on 4th rep of 225 for incline so I stopped. I chose this number too high, especially with my newfound focus on performance. I will learn from this and top out at 225 next week when I do 4-rep waves.
The 5x265 on bench was like fucking nothing! I really thought it would test my testicular fortitude in grinding out a new 5rm, but it was smooth sailing!
I weighed in at fucking 209 tonight! What?!!
Wednesday 10/12/11
Legs 2
Deadlift: 5x315, 5x365, 5x405, 5x445 (sweet!)
Front Squats to low box: 6x155, 6x175, 6x195, 6x175, 6x195, 6x215
Superset:
SL Standing Hamstring Curls: 3x12
Front Foot Elevated Bulgarian Split Squats with Iso Holds: 3x12 (ouch!)
Thursday 10/13/11
Pull 2
Thibs Pulldown: 4x12 (top 155)
Superset:4x12
straight arm cable pulldown: 30lb each arm
wide grip cable row (top 155)
Preacher Curls: 6x80, 6x90, 6x100, 5+(6 top half)x110
Hammer Curls (alt. arms while holding non-working arm flexed): 4 sets at 40, 35, 30, 25
Sled Pulls: 4x20x(sled +200)
[quote]jskrabac wrote:
Tuesday 10/11/11
Push 2
Bench Press: 5x135, 5x175, 5x205, 5x235, 5x265
I weighed in at fucking 209 tonight! What?!![/quote]
315 here you come bro
Saturday 10/15/11
Push 1
OHP: 3x95, 3x115, 3x135, 3x155, 3x175, 3x185!!, 3x135
Superset: Blast strap rear delt+ external rotation 3x12
Pin Press: 4x185, 4x205, 4x225, 4x205, 4x225, 4x245, 4x225, 4x245, 4x265
Superset: elbows flared pulldown (3x12)+power shrugs (3x20)
Close-Grip Incline Press: 4x115, 4x135, 4x155, 4x135, 4x155, 4x175, 4x155, 4x175, 4x195
Fuck this was a nice push session! BIG PR on OHP!
Sunday 10/16/11
Box Squat: 3x225, 3x255, 3x285, 3x315, 2x345
Trap Bar Deadlift: 4x320, 4x360, 4x400, 4x360, 4x400, 4x440, 4x400, 4x440, 4x480
GHR: 3x6 (actually corrected my form this time so it wrecked my hammies…lol)
Sled work: all 6x~20m
Backwards sled drags (walking backwards in a narrow stance squat…ow…my quads!): +5 plates
Sled Pull-throughs: +2 plates
Prowler: +6 plates
That OHP PR is very impressive man and your lockout looks solid.
Big congrats
Monday 10/17/11
Pull
Thibs Pulldown: 4x8-12
Superset: straight arm cable pulldowns + wide grip cable row: 4x8-12
Preacher Curls: 2x12 + 1xAMRAP+5 assisted reps
Hammer Curls: 3x12 (with iso holds…brutal!)
Single-Arm Sled Pulls: 3x20 (+3 plates)
Wednesday 10/19/11
Push 2
Bench Press: 3x185, 3x225, 3x245, 3x265, 3x285
Superset: Lat Pulldown with elbows flared + DB Shrugs 3x12
Overhead Pin Press: 4x135, 4x155, 4x175, 4x155, 4x175, 4x195, 4x175, 4x195, 3x215
Superset: Facepulls + Standing Cable Ext. Rot. 3x12
Inclin Bench Press: 4x135, 4x155, 4x175, 4x155, 4x175, 4x195, 4x175, 4x195, 4x215
Decided to go rather light on accessory supersets today, just toying around with loading and holding contractions on each rep for 2-4 sec.
Thursday 10/20/11
Legs 2
Deadlift: 3x3125, 3x365, 3x405, 3x435, 3x465
Front Squat: 4x135, 4x155, 4x175, 4x155, 4x175, 4x195, 4x175, 4x195, 4x215
(decided to drop the box act and actually shoot for greater depth…was comfortably hitting between 1 to 2" below parallel each rep)
GHR: 4x6
Backwards sled pull in deep squat: +260 3x~40m
Sled Pull-throughs: +2 plates 3x~40m
Prowler: +6 plates 3x~40m
This was an all around awesome workout.
Friday 10/21/11
Pull
Thibs Pulldown: 6x12
Superset: straight arm cable pulldowns + lat pulldowns 4x12
Cable Preacher Curls: 3x12+1xAMRAP+rest pauses
Hammer Curls: 8, 10, 12, 15 (descending weight)
Sled Pulls: 4x20 sled+5 plates
Sunday 10/23/11
Push 1
OHP: 3x95, 3x115, 3x135, 2x155, 2x175, 1x195, 1x205!!!
Superset: blast strap rear delt + ext. rot 3x8 (went steep enough that 8 reps was actually a struggle)
Pin Press: 2x185, 2x205, 2x225, 2x205, 2x225, 2x245, 2x225, 2x245, 2x265, 2x245, 2x265, 2x285
Superset: neutral grip cable rows + trap bar shrugs 3x12
Close grip incline: 2x115, 2x135, 2x155, 2x135, 2x155, 2x175, 2x155, 2x175, 2x195, 2x175, 2x195, 2x215
[quote]jskrabac wrote:
Sunday 10/23/11
Push 1
OHP: 1x205!!!
[/quote]
So the victim was crushed by a Barbell?
I guess…
…He couldnt get it up.
YEAAAAAAAAHHHHHHHHHHHHH!!!
Monday 10/24/11
Legs 1
Safety Bar Box Squat: 3x225, 3x255, 3x285, 2x315, 1x345, 0x375, 1x375*, (plus some lighter free squat technique practice)
Trap Bar DL: 2x320, 3x360, 2x400, 2x360, 2x400, 2x440, 2x400, 2x440, 2x480, 2x440, 2x480, 2x520
GHR: 3x7
Sledwork
Narrow stance squat backwards drag: 8x~20m +300lb
Pull-throughs: 4x20 +100lb
Prowler: 2x~40m +290, 4x~20m +380
*: This was probably the ugliest fuckin’ squat I’ve gotten up. I have no business moving this much weight on the squat yet and I need to work on improving the quality and speed of lighter reps. After this cycle I am transitioning to safety bar free squats and ditching the box.
May be a weird question, but in your bench video, how wide is your grip?? Like where do you grip in relation to the rings on each side? I’ve been trying to find that Bench form that is a good hybrid of allowing strength progression but still stimulating the chest, and it seems yours is exactly what I’m looking for. lol