[quote]Element_26 wrote:
Quick sessions are the main reason I look forward to deload weeks. How long is your course with Josh going to last out of interest? Do you know when you will be testing your maxes on the competition lifts?[/quote]
Cycles are 12 weeks long. As far as testing new maxes, I’m not sure if he will have me do that this time. I actually haven’t asked. Guess I should, lol.
Had to take care of some things tonight, so I had to shorten things up a bit.
Week 9 Day 1
Bench press 305x2x6 (rep PRx2)
CG bench press 270x7,6
WG paused bench press 255x2x6
Flys 3x10
Lat pulldowns 5x12
Scap retractions 4x15
Notes: I was supposed to only do 300 for 2 sets of 6, but I figured what the hell and decided to do 305. First set wasn’t too shabby and I probably could have squeezed out a 7th rep if I had to do so. As I was setting up for the 2nd set, my right hip felt like it was going to tighten up so I didn’t rush the setup. The last rep was tough, but not a grinder. Pretty happy about this as my bench is improving at a nice clip - 305 was my max when I started working with Josh about 5 months ago.
On the close grips, for some damn reason I thought I had done 7 reps on the second set; unfortunately the video only showed me doing six. Actually doing the 7th wouldn’t have been a problem–had I remembered to do it. I flew through the assistance work, but I didn’t have enough time to get to everything.
Here’s the video of my second set of bench presses from tonight
Week 9 Day 2
Squat 390x4,3 (ugh)
3" deficit deadlift 245x5,285x5,315x5,275x2x5
Dead squats 335x3x1
Side bends 75x2x10
Plate twists 25x2x8
Notes: Well that kinda sucked. I was slated to do 390x2x5, but as you can see it just wasn’t in the cards. As well as my bench press is going at the moment, it seems like I’m spinning my wheels on the squat. In retrospect, I’m making gains, so I shouldn’t be whining so much, lol. Deadlifts were easy and had good bar speed as I was basically using speed weight. Dead squats, on the other hand, were what I call the opposite of easy but I still managed all three singles just fine.
I enjoy the ‘opposite of easy’ as opposed to ‘hard’ mentality! Your benching seems to be going extremely well at the moment though. Enjoying watching the vids man.
Week 9 Day 3
Front squats 245x2x5
CG 2-board bench press 290x3x8
Barbell rows 230x3x8
Barbell hip thrusts 185x3x12
Pistol squats BWx3x6
Chin-ups BW+45x5,5,4
Band triceps pushdowns 4x25
Abs
Notes: Pretty good session tonight. I haven’t front squatted with that much weight in over a year and I was surprised how easy they moved. Close-grip board presses were hard, but not terribly so and I probably had another rep or so in the tank after each set. I was a little annoyed that I couldn’t get the 5th rep on the weighted chins for that last set, but my arms just gave out and I couldn’t get anymore than half of the way up. I’ll post a video of the front squats when I have a little time in the morning.
Week 10 Day 1
Bench press 315x2x5 (rep PR)
CG bench press 275x2x6
WG paused bench press 260x2x6
DB flyes 50x3x12
Lat pulldowns 5x15
Scap retractions 4x15
DB extensions 6x15
Zottman curls 4x8
Abs
Notes: Even though I got a rep PR on bench, I still didn’t get the 6 reps I was supposed to. My right hamstring, for some reason, decided to cramp up right as I was halfway up on rep #6 in each set. From here on out, I guess I’ll have to be sure to stretch out my hamstrings better prior to benching. The close grips went pretty well and I might post a video of them later on, assuming I have the time to do so.
Nice PR - wish I was pressing that amount!!
SO what’s the end goal here - you only have 2 weeks left, correct? Are you just increasing your strength overall, or are you going for a meet etc etc
Got to say, I am enjoying the training so far, very different to what I’ve done recently…fingers crossed for some big numbers!
[quote]Adam-F wrote:
Nice PR - wish I was pressing that amount!!
SO what’s the end goal here - you only have 2 weeks left, correct? Are you just increasing your strength overall, or are you going for a meet etc etc
Got to say, I am enjoying the training so far, very different to what I’ve done recently…fingers crossed for some big numbers![/quote]
Thanks. My bench used to be my worst lift raw. Now, I’d have top say it’s the ’ best’.
As far as the plan going forward, this current 12 week cycle was basically off-season work, I.e. mooscle building and some general strength building. The next twelve weeks will be meet prep, because I have a meet on Nov 5th.
sweeeeeeeeeet.
Not too far off from my own - I am presuming you’re a fair bit lighter than me though? Should be interesting - I think you’re ahead of me on numbers though!
[quote]Adam-F wrote:
sweeeeeeeeeet.
Not too far off from my own - I am presuming you’re a fair bit lighter than me though? Should be interesting - I think you’re ahead of me on numbers though![/quote]
I weigh about 97kg at the moment. With the exception of a one-time foray into the 110s, I’ve always been in the 100 kg class (usually a couple kilos shy).
Week 10 Day 2
Squat w/ belt 350x3,375x3,400x3 (rep PR)
3" Deficit Deadlift 265x5,315x5,355x5,295x5,295x5
Dead squats 305x1,325x1,345x1
DB side bends 75x2x10
Plate twists 25x2x8
Notes: Pretty good session. Third rep with 400 was pretty tough because I lost my tightness, but still managed to push through it. Sticking with the Texas Power Bar for the deficit pulls since it makes the lift a little harder, plus going double overhand works the grip pretty well. Top set of 345 w/ dead squats was a hell of a grinder - as in another 2 pounds might not have broken the pins, lol.
Top squatting and a PR to boot!
[quote]Adam-F wrote:
Top squatting and a PR to boot![/quote]
How are you feeling after 3(?) consecutive days of training - all while on the cut?
Feeling good to be honest, got a weekend of active rest to recover for mon/tues now! Just waiting for next weeks schedule.
Week 10 Day 3
Front squats 255x2x5
CG 2-board press 300x3x6
Barbell rows 240x3x8
Barbell hip thrusts 195x3x12
Pistol squats BWx3x6
Chin-ups BW+50x5,5,3
Triceps pushdowns 4x25
Abs
Notes: Not a bad day. Front squats were a little tougher this week, but they didn’t feel particularly heavy, so I’ll chalk it up to a bit of sluggishness. The board presses are starting to get a bit heavy, but the third set was actually easier than the first two - probably had an extra rep left of each set. Entering the final week of this cycle and I’m interested to see what Josh has in store for me this week in addition to his plans for meet prep. Should be fun.
Good work as usual man. I was wondering, have you noticed a significant adaptation to the volume from when you began to week 10? Unless I haven’t been paying attention properly, you only had one injury to your quad along the way, but do you still feel particularly tired/sore/hungry on the higher volume weeks?
[quote]Element_26 wrote:
Good work as usual man. I was wondering, have you noticed a significant adaptation to the volume from when you began to week 10? Unless I haven’t been paying attention properly, you only had one injury to your quad along the way, but do you still feel particularly tired/sore/hungry on the higher volume weeks?[/quote]
The worst I felt was during the weeks I was doing 5x5 or 4x5 on squats; however, my recovery ability has improved a lot so it might be a day or two where I feel like ground-up hamburger, whereas previous attempts at a 5x5 protocol on squats would leave me wrecked for damn near a week.
Week 11 Day 1
Bench press 320x5,4
CG bench press 285x2x5
WG paused bench press 265x2x6
Lat pulldowns 5x10
Scap retractions 4x15
DB paused triceps extensions 50x6x15
Zottman curls 40x4x12
Abs
Notes: Wife was sick on Wednesday, so I had to delay training until Thursday. Overall, not a bad day with benching. The first set of 320 was likely a rep PR simply for the fact that I don’t think I’ve used that particular bar weight before, lol. Anyway, the 5th rep was a really slow one after flying through the first four. Second set, the first 3 reps flew up, but I got a little hung up at the top of the 4th so I decided to cut it there - no need to miss a rep. Close grips went OK, but triceps were getting worn out by the end of each set. Yet again the DB extensions had my triceps in complete agony. Had some swole gunz going on after the curls.
This is the second set of bench presses from last night (both regular and close grips)
