Still doing IBB. On 3rd day of chest specialization. I started this program just for shitz and giggles because I have always wanted to do it and never have It is actually a pretty good program and I may come back to it again later on. I haven’t been logging regularly but I am still here and putting in work.
Super sets
Bench from pins
Floor flys
Cable press
Tri ext from pins
Tri ext from floor
Dips
7x2 on each.
[quote]cavalier wrote:
It’s great making progress, isn’t it? I never lifted weights in HS and was in AWFUL shape.
Would have loved to seen that one!
[/quote]
They won’t do it anymore. They told me it is baseball season and they can’t risk getting injured. Little shits.
And also…my boys are turning 12 soon. They did some Eric Cressey medicine ball work this fall and it seems to have paid off. I have not put a radar gun on them lately but I swear they have both picked up 8-10 mph on their fastball. My fastest one was throwing in the mid 60s last year and brother was high 50s maybe touching 60 at times. Fastest son is probably hitting in the 70s now. 70 mph from 50 feet is moving. If any of you have kids playing baseball Eric Cresseys web site is a gold mine.
Into my second week of IBB chest. This program is ok and I am glad that I tried it out but the layers program is superior for both strength and hypertrophy in my opinion. Had I not already done layers the IBB program would have been much more impressive. I like the specialization aspect and I may use that again later on.
I am doing layers until April. Then I am going to do a 3 week SGHP blitz and try to get 300lbs. Yesterday was a SGHP layer day:
Ramp to max
135x3
155x3
175x3
185x3
205x1
215x1
225x1
235x1
245 missed
Cluster sets w 205
7 reps
7 reps
6 reps
Hard 5s w 185
Then I did 3x10 land mine rows with a 45 and a 25 on the bar and 4x8-10 of DB curls.
First time I have done SGHP in a while. I am hurting today and tomorrow will probably be worse.
I did a layer workout on OHP off of pins yesterday. Pins set at just above my eye level:
Ramp to training max - rest just long enough to change weights.
135x3
145x3
155x3
165x3
175x3
185x1
195x1
205x1 I got it up but it was too slow. Used 195 as my max today.
Clusters with 165 - pause 10 seconds between reps and 60 seconds between sets.
7 reps
6 reps
6 reps
Hard 5s with 135 - rest 10 seconds between
SGHP layer
Ramp up to 235 training max
Clusters w 205
7 reps
7 reps
7 reps
Hard 5 w 205
BB curls 4x8
Hammer curls 4x8
I am still around. I have had to take a week off for the stomach virus. Then a week off for bronchitis and some weird reaction I had to the meds. As soon as I got over that I left for vacation for a week. I am going to do a month or so of higher rep stuff and try to work everything twice per week to get back in the groove. I lost a lot of strength over the past few weeks. On the bright side I dropped 12 pounds with 2 weeks of puking and crapping.
3/31/14
Chest/Shoulders/Triceps
Bench 3x10 with 175
OHP 3 x 10 with 115
CGBP 3 x 10 with 115
Cable flys 3x10 with 65
Lateral raises 3x10 with 25s
Dips with body weight 3 sets to failure on each
Sorry about the stomach bug. Bad news: the weight loss didn’t come off the waist.
Back / Biceps
SGHP
Ramp to training max of 225
3x5 with 155
Cable rows
3x10 with 115
BB Curls
3x10 with 75
Hammer curls
3x10 with 25s
[quote]cavalier wrote:
Sorry about the stomach bug. Bad news: the weight loss didn’t come off the waist.[/quote]
No it in fact did not come off of the waist. If it had I would try to catch it again maybe.
04/02/14
Legs
Squat 3x10 with 225
Standing calf raises on a 2x4 with 135 3x15
04/03/14
Chest/Shoulders/Triceps
Incline BP 3x10 with 155
Dips 3 sets to failure with body weight
OH tricep ext 2x10 with 65 and one set to failure
BB front raises 2x10 with 85 and one set to failure
Face pulls 3x10 with 65
04/04/14
Back / Biceps
Rack pulls 3x10
Lat pull downs 3x10
BB curls 3x10
Hammer Curls 3x10
04/06/14
Leg Ext 3x10 w 90
RDL from pins 3x10 w 135
BB Calf raises 3x10 w 135
Seated calf raises 3x10 w 2 plates
Chest-Shoulders-Triceps
Bench 3x10 with 175
Dips 3 sets to failure
CGBP 3x10 with 135
OHP 2x10 with 135 and one set to failure w 115
DB laterals 3x10 w 25s
Back-Biceps
SGHP 3x5 w 165
Cable Row 3x10 w 115
BB Curls 3x10 w 70
Hammer Curls 3x10 w 25s
Forearm Curls 3x15 w 70
One hang until failure with body weight. I might have lasted 45 seconds. Maybe.
Legs
Squat
3x10 w 225
Standing calf raises
3x15 w 135
Chest-Triceps-Shoulders
Incline BP 3x10 -155
Dips 3 sets to failure
CGBP 3x10 - 135
Face Pulls 3x10 - 65
Seated Top Half OHP 3x10 - 135
3x20 crunches
What’s with the hang to failure? Is that to work grip?