That is my rack that I took to the gym, it know the pin placement very well.
I have done that on Bench and really fucks me up every time.
Happy Friday everyone. Got to bed early last night but just couldn’t get to sleep for nothing, figured I got 4 or 5 maybe before the 4:45 alarm. Hit the floor, then the coffee, protein and out the door. Warmed up with light squats,rows, bench and db work for the shoulders before a good amount of total body stretching.
Moved from week 3, right into week 4 day 3, just because I thought I could. Everything here is for reps of 5 unless noted.
Squat: 265/ 315/ 345/ 365/ 385/ 415/ 345x8
Bench: 155/ 185/ 205/ 230/ 245/ 205x8
BB Row: 180/ 210/ 240/ 265/ 290/ 240x8
BB curl: 85/ 90/ 95/ 100/ 105/ barx25
Pushdown: 160/ 170/ 175/ 180/ 185/ 90x25
2 sets of 15 HLR’s, down a protein shake and it’s a wrap.
The only pain I had was inside the right elbow, it bothered the heck out of me while down skull crushers so I switched to pushdowns, which don’t bother it quite as much.
Have a great day and a better weekend.
Ok seems good.
I will just post the training numbers here, but with running my main log on indigo which has diet and all sorts on there it might be a bit sporadic.
Normal end of week indigo report will go in my usual log.
Peri workout nutrition : 2 scoops SWF and 1 scoop MAG-10.
Today .hfs main workout at 5 x 4 set /reps.
1.Deadlift 209 lbs 5 x 4
2.Front squat 110 lbs 5 x 4
3.bench press 110 lbs 5 x 4
4.Weighted step ups to 6 blocks and deck, weight from 88lbs first set to 110 lbs last set (5 sets)
5.Db bench 35 lbs 5 x 4
6.Suitcase lift 88lbs on end of barbell 5 x 4.
Iso work.
7. lat pull down 121 lbs 1 x 5. 154 lb 4 x 5 and 158 lbs 2 x 3.
8.Standing tri cable push down. 98lbs 1 x 5 .110 lbs 4 x 5 and 121 lbs 2 x 3.
9.Pec flye 25 lbs 3 x 8.
Strong smooth workout, geneerally dominating that weight/set/rep regime.
Peri workout nutrition seems about right
New departure for me is to try to report how that particular workout felt in terms of perceived effort/difficulty.
Also which peri workout nutrition.
Plank,foam roll and stretch
Hmmm This thread may actually get me to post some things. Way to use the left side of your brain Joe.
C3-W11-W3-D4
Squats
5x135
5x185
5x225
5x265
3x300
2x330(+1 rep PR)
.5x370* getting close here.
1x330
3x300
5x265
GM’s
3x8x135
Kneeling cable crunches
28x77.5
28x82.5
28x.87.7
28x92.5
16x.97.5
Going to do some ab rollouts tonight. Might deload next week, just going to see how I feel Monday.
20 Jan
Pull ups: 5 sets w/ fat gripz
Squats: 3135, 185, 225, 255, 295. 8325
DB Press (Fat gripz): 31080 (up 10lbs from last session)
DB rows: 210140. 114140
Short and sweet. Squats went well and I think that squatting every training session is really helping out with my form and my strength. I definitely feel a LOT more solid than I did even just a month ago.
I added 10 lbs onto my DB presses and will probably just add 5 lbs onto my next set. The idea is to get to a weight that I can’t hit 3*10 for then work towards that. Rinse and repeat.
DB Rows went well and I went for AMAP on that last set…which ended up not being that many more. Trying for 15 next time.
james
DE Lower
Box squats - 11.75" height
warm ups
215 x 10 x 2…up from 205 last time. Felt stronger than last time. I think my toes should point more forward. I’d like some opinions on speed. Vid is 8th set.
Speed deads
285 x 12 x 1…estimated 60% of max 475. Felt like I could have done 20+ sets without losing speed. Vid is 6th set.
High rep GMs
135 x 3 x 15…my hams are going to hurt tomorrow. Boring vid is 2nd set.
edit: I was freeze-framing my deads and it looks like I’m getting into a stiff-leg position. Not a problem with 285 but it will bite me in the ass with heavy weight. More legs, less back.
Volume whorin…
A1) SQUAT - 155/5 195/5 235/5 270/5 315/5 235/8 (PAUSED)
A2) DECLINE SIT UPS 3X20
B1) BENCH PRESS - 155/5 190/5 225/5 265/5 295/5 305/5 275/7
B2) WIDE GRIP PULLUPS - 8,6,6,5 (25)
CLOSE GRIP BP 265/5 ADDED MONSTER MINIS 185/12 135/15
BB ROW (OH GRIP) - 135/5 165/5 190/5 225/5 260/3 185/10
BB shrug - 315/20 365/15 405/10 455/6
doneski…
Plan for today
Bench range 255-285 20 reps at an 8 rpe. If i felt good i was going to try to get to a true 8 according to the description in the book.
255x5 7 ish
275x5 7-8
decided to go out of range
295x5 8 ish
315x5 true 8
12 min total
Db Incline(only went to 75)
75/3x8 2 min rest between sets
Ly tri (touch bench above head)
115x5 7
125x5 7-8
135/2x5 8
12 min
Db row
75/3x15 E 3 min rest between sets
training 1.20.12
upper crap
surprisingly I was beat up today
mobility yes
activation facepull tricep rope crap HLR back raise 4x10
A1 OHP
65x5, 95x5,115x5,135 6x5
A2 Pendlay Row
135x5,185 8x5
B1 chest supported db row
70 4x8
B2 curl to press db
25 4x10
1/20 OHP Day
Warmup:
Bar X 8
70 X 5
90 X 5
105 X 5
Work:
125 X 3
140 X 3
160 X 5
Supplemental (OHP + Weighted Chins superset)
OHP: 105 X 10 X 5
Chins: BW+90# X 8 X 5
Dips + BB Rows
Dips BW+95# X 6 X 4
Rows: 145 X 6 X 4
Finito! Short & sweet.
15 min T-mill
12 min foam/mob work
weighted chins 1x8bw, 2x5x25, 2x3x35, 1x3x45, 1x2x45
15 bike
1 hour walk with gorillas
Sat Circuit day
400 meter run, goblet squats, dislocates, push ups, foam roll etc
185 X 15 X Floor press
BW X 15 X Lateral Bar jumps over and back is one
400 meter run
185 X 15 X Floor press
BW X 15 X Lateral Bar jumps
400 meter run
185 X 15 X Floor press
BW X 15 X Lateral Bar jumps
400 meter run
185 X 15 X Floor press
BW X 15 X Lateral Bar jumps
400 meter run
Time 17 minutes and change
Last night back to real work.
Foam roller
Shoulder stuff
Paused box squat
45x8
95x5
135x5
185x5
Squat
225x5
265x5
285x5 FF :30
BSS 25lb db’s 3x5
Combo
Walking lunges 3x10 per leg with 25lb dbs
Hip thruster 3x12
Shrugs 3x12 275
Twas cool. Starting to get into some lower reps which I prefer but realize the higher rep stuff was necessary.
Trying to think of something interesting to say, I got nothing, happy weekend.
deadlifting- still easing back into deadlifts after tweaking my back. this was the first day of the new cycle with bands. worked up to a moderate weight. the doubled bands really kick in right below the knees.
deads against bands- doubled
135x4
225x4
315x4
365x4
405x1
455x1
495x1
hyperextensions
BW x 10
115x10
185x10
GHR
BW x 10
BW + 25lb plates x 10 x 2
1/21 - Usually prowler conditioning today but it was snowing so that was out. I was disappointed so I did the next best thing, full body workout using the core 5/3/1 lifts/weights for the week. I wanted to get 3’s of each weight but struggled on the 90% weights for deads & OHP’s. Was only able to get 1 of each.
Squat:
Warmups:
140 X 5
180 X 5
215 X 5
Work:
250 X 3
285 X 3
320 X 3
Bench:
Warmup:
135 X 5
185 X 5
Work:
200 X 3
230 X 3
255 X 3
Deadlift:
Warmup:
135 X 5
225 X 5
315 X 5
Work:
350 X 3
400 X 3
450 X 1
OHP:
Warmup:
95 X 5
105 X 5
Work:
125 X 3
140 X 3
160 X 1
No assistance exercises. Deads & Squats together at 90% intensity really kick the shit out of you. I’m feeling it now. Time to chow.
Have a great weekend everyone!
Sat, Jan21 2012
Bench - 245x5x4, 245x12
Standing Mil - 195x1x5
Close Grip Press - 180x10x5
Krocs - 100x8x5
Facepulls, tricep rope, cable rows - sets of reps
21 Jan
Conditioning on the treadmill.
Calf raises
Lots of foam rolling
I took the idea of 60 seconds sprints and tried it with the treadmill. It’s a lot harder than doing it with the bike because the treadmill doesn’t get to speed quickly enough. I ended up just running for 7 minute stretches with a three minute slow down in between. I kept the pace at a 7 minute mile for the fast sections. Not really “fast” but fast enough to put the work in. Oddly enough this reminded me of why I used to like to run so much.
james
ME Upper / 1-21-12
shoulder warmups
Rev Band Bench
warmups to 135
add rev light bands
185 x 3
205 x 2
225 x 1
245 x 1
270 x miss, yeah greedy, I wanted another PR, but not today
245 x 3 for some volume
Military Press
3 sets : 10 @ 65,70, 5 @ 70, right shoulder too tired
DB Incline Press
45s x 10 x 2 sets, felt really heavy today, until DJ pointed out I also just did the MPs.
Cable - rope / tris
DB Flyes
Close grip Bench
3 sets of 10 @ 95, 105, 115
Planks
video of Rev band bench:
[quote]giterdone wrote:
DE Lower
Box squats - 11.75" height
warm ups
215 x 10 x 2…up from 205 last time. Felt stronger than last time. I think my toes should point more forward. I’d like some opinions on speed. Vid is 8th set.
[/quote]
Git, Speed squats, box is a bit low, first rep you “dropped” to the box, looks from that angle you are rocking just a bit also. My westside guru’s up in OH, said think of it as 2 quick singles instead of a fast double, give time to reset on the 2nd rep otherwise can loss of tightness can happen. Also thought the toe angle was good, why do you think they should be straighter forward?
I thought the speed dl was fine and the GM’s look really good too.