CHEST-SHOULDERS-TRICEPS
BENCH
Felt like going a little heavier on bench tonight just for fun. I used a full ROM instead of off pins.
Ramp to training max of 245
10 sets of 3 with 205
DIPS
3x10
DB laterals, front raises and rear delt flys
3x10 on each with 25s
Bench felt good tonight. I might have had 10 more pounds in me but 245 was all I could do in an explosive fashion. Anything heavier would have moved slowly on the way up.
LEGS
set myself up a little leg circuit tonight. I did RDL then went to leg extensions and then back to bar for standing calf raises. I did 4 sets of 10 on each. My legs got a good pump and I got my ass in and out in quick fashion. This may be my new routine for my 2nd leg day each week.
I am going back on a layers program.
SGHP
Ramp to training max
135 x 3
155
175
195
215 x 1
235
245
255 miss
Clusters with 220
7 reps
6 reps
5 reps
Hard 5 with 185
Not sure what to call this but I did BB curls and Hammer curls together in sets of 5 each and did 5 total sets.
Forearm curls 3x15
As expected from doing layers previously, I feel great after lifting. I feel like I could do more. I will be hammered ass sore tomorrow though. BTW I mixed some Hershey’s chocolate syrup with my vanilla cream whey shake and it is straight up gangsta mac. I can’t stand the chocolate whey but this rules.
Bench from pins
Ramp
135
155
175
195
215
235 missed
Clusters with 195
7 reps
5 reps
5 reps
Hard 5 with 175
I had the pins set about 3 inches off of my chest. Don’t know if that’s where I am supposed to have them or if they are supposed to be higher.
Squat from pins
Ramp
135
155
175
205
235
265
305
335 missed
Clusters with 275
6 reps
4 reps
3 reps
Hard 5 with 225
Damn I’m weak. And I don’t like squatting off of pins. I may change this to a full ROM. Going to try it another time or 2.
Incline BP
Ramp
135
155
175
195
215
225
Clusters
205 x 6 & 6
215 x 4
Hard 5 with 180
One set of dips immediately after the Hard 5 for 12 reps with body weight to finish it off.
I set the pins a little higher. On flat bench last time I couldn’t get my fist between chest and bar. I set them today about 6-8 inches off chest.
Power Snatch
Ramp
95
115
125
135
Clusters with 120
7 reps
6 reps
6 reps
Hard 5 with 100
My first time to do a full layer workout with this lift. I think I will like it once I get the technique and timing down.
Yesterday
OHP from pins
Ramp
135
155
175
195
215
Clusters w 195
7 reps
5 reps
5 reps
Hard 5 w 165
06/08/14
Arms/Lats
Did some slow negatives on pull ups. My cable machine is broken so I cant do pull downs right now. I suck at pull ups and read that CT did negatives to build his up. So, I am going to try that too.
Reverse curls / Hammer curls / Concentration curls super set - 5 reps each for 4 sets.
CGBP 3x10 with 135. My triceps were pretty well worked from 2 days of bench and one OHP day. Did just enough to get a little pump.
Todays weight: 227.5 lbs. Yeah for me!
SGHP
Ramp
135
155
175
195
215
235
255 just missed getting it high enough to count it. Felt like it was 1/2 way between belt and nipples.
Clusters w 210
6 reps
6 reps
5 reps
Hard 5 w 185
Decline Bench
Ramp
135
155
175
195
215
235
255 (pretty sure this is a PR for me)
Clusters w 230
5 reps
4 reps
4 reps
Hard 5 w 195
Squat from pins
Ramp
135
185
205
225
245
275
315
355
Clusters w 310
4 reps
4 reps backed down to 295
4 reps
Hard 5 with 245
That’s a little better. Now I am off to throw batting practice to 12 year olds for 2 hours.
OHP from pins
Ramp
135
155
175
195
215
225
Clusters w 205
6 reps
6 reps
5 reps
Hard 5 w 175
Power Snatch
Ramp
115
125
135
145
Clusters w 130
7 reps
7 reps
7 reps
Hard 5 w 115
My timing and form got better during my first cluster set. I didn’t add weight. I just focused more on technique. I think I can do more on the ramp next time. This lift is going to be a nice addition. The pump in my mid back is unbelievable. I don’t know what the name of those muscles are, but they feel good.
06-17-14
I did some lats and biceps. Not much just some slow negatives on pull-ups and a few sets of 8 on BB curls.
Today
SGHP
Ramp to max of 255 which is a new PR for me unless I am mistaken.
135
155
175
205
225
255
Clusters w 225
6 reps
6 reps
5 reps
Hard 5 w 190
I regret getting away from layers toward the end of last year. I am staying on it this time. I have been ramping to a 1RM and have been doing so for a couple of weeks. I now read that you should not do that for too long so probably another week or so I will start ramping to a 3RM. I may try switching HDL from the hard 5 to the 5/4/3/2/1 reverse ladder when I change to a 3RM ramp.
Now that I have made the decision to stick with layers programming I have resolved a couple of other things in my mind, goals if you will. (1.) I will bench 300 pounds by the end of the year and (2.) I will SGHP 300 pounds by the end of the year. And, (3.) on top of that, I will look dam good doing it. I think layers is the way to get there on all of those goals.
One question however… should I continue to bench from pins or should I do a full ROM? I have the idea of doing a hybrid bench owrkout where I go full ROM on the ramp and then do clusters and HDL from pins. Any thoughts?
[quote]OldOgre wrote:
Now that I have made the decision to stick with layers programming I have resolved a couple of other things in my mind, goals if you will. (1.) I will bench 300 pounds by the end of the year and (2.) I will SGHP 300 pounds by the end of the year. And, (3.) on top of that, I will look dam good doing it. I think layers is the way to get there on all of those goals.
One question however… should I continue to bench from pins or should I do a full ROM? I have the idea of doing a hybrid bench owrkout where I go full ROM on the ramp and then do clusters and HDL from pins. Any thoughts? [/quote]
I just looked on CTs forum and answered my own question. Carry over should be pretty good off of pins if done properly, ie: not set too high and control the weight coming down and the dead stop starting position should help getting the bar out of the hole on a full ROM.
I just weighed in and todays weight is 226 on the nose. My clothes are getting looser and tighter in all the right places.
Bench
Ramp
135
165
185
205
225
245
Clusters w 220
4 reps
4 reps
3 reps
Hard 5 w 185
Pump set w 135
10 reps - rest 10 seconds then 8 reps
I set the pins lower. Just a couple of inches off my chest.
Yesterday
Squat from pins
Ramp
135 warmup
185x3
205x3
225x3
275x1
315x1
345x1
Clusters w 310
5 reps
2 reps
2reps
Hard 5 w 225
I started lifting last night around 11:00pm and I was already tired. I should have stopped at 4 reps on my first cluster, the 5th rep moved too slow and took too much out of me. As a result I only got 2 reps on each of my next 2 clusters and had to drop the HDL weight from 260 to 225. With my schedule I am doing good to be lifting at all right now, so I guess I should be happy with what I got.