Friday Leg Day 5/3/1
400 meter row, goblet squats, dislocates, push ups, foam roll etc
Front Squat
135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
245 X 1 X 3
275 X 1 X 3
295 X 1 X 1
185 X 5 X 10 :2 min rest between sets
Last night’s shoulder session.
A. Reverse Machine Flyes - 5 x bunch
B. MP - Worked up to 5/5/4 x 145
C. Seated DB Press - 4 x 8 x 70’s
D. Seated Laterals - 5 x 10
E. Machine OHP - bunch x bunch --little rest
Put the shoulder dislocates back into the routine. Need to start saving my shoulders before they need saving.
Don’t know how you animals MP so much f’n weight. I struggle. I’ll need to get some vids and get some pointers.
[quote]ddot76 wrote:
Last night’s shoulder session.
A. Reverse Machine Flyes - 5 x bunch
B. MP - Worked up to 5/5/4 x 145
C. Seated DB Press - 4 x 8 x 70’s
D. Seated Laterals - 5 x 10
E. Machine OHP - bunch x bunch --little rest
Put the shoulder dislocates back into the routine. Need to start saving my shoulders before they need saving.
Don’t know how you animals MP so much f’n weight. I struggle. I’ll need to get some vids and get some pointers.[/quote]
I narrowed my grip, use false grip, drop my elbows more in front of my body.
Did you ever do Arnold presses?
[quote]Derek542 wrote:
[quote]ddot76 wrote:
Last night’s shoulder session.
A. Reverse Machine Flyes - 5 x bunch
B. MP - Worked up to 5/5/4 x 145
C. Seated DB Press - 4 x 8 x 70’s
D. Seated Laterals - 5 x 10
E. Machine OHP - bunch x bunch --little rest
Put the shoulder dislocates back into the routine. Need to start saving my shoulders before they need saving.
Don’t know how you animals MP so much f’n weight. I struggle. I’ll need to get some vids and get some pointers.[/quote]
I narrowed my grip, use false grip, drop my elbows more in front of my body.
Did you ever do Arnold presses?[/quote]
I haven’t done Arnold’s in a while but last night I did everything you mentioned above. Pinkies were just inside rings on bar. Drive bar up and back.
I’ll take vids next week.
[quote]ddot76 wrote:
[quote]Derek542 wrote:
[quote]ddot76 wrote:
Last night’s shoulder session.
A. Reverse Machine Flyes - 5 x bunch
B. MP - Worked up to 5/5/4 x 145
C. Seated DB Press - 4 x 8 x 70’s
D. Seated Laterals - 5 x 10
E. Machine OHP - bunch x bunch --little rest
Put the shoulder dislocates back into the routine. Need to start saving my shoulders before they need saving.
Don’t know how you animals MP so much f’n weight. I struggle. I’ll need to get some vids and get some pointers.[/quote]
I narrowed my grip, use false grip, drop my elbows more in front of my body.
Did you ever do Arnold presses?[/quote]
I haven’t done Arnold’s in a while but last night I did everything you mentioned above. Pinkies were just inside rings on bar. Drive bar up and back.
I’ll take vids next week.
[/quote]
I go with grip with thumbs inside right at the smooth part, does that make sense? I am well inside the rings.
Upper Body
Chest and Back done using 30 rep / 1 min rest
Hammer row: 135x12, 225x 10, 355x8, 355x6, 355x5, 355x5, 355x4, 355x3
Low Inc. Smith: 135x15, 245x5, 225x7, 225x6, 225x5, 225x4, 225x4
Shoulders: Front raise 25x11, 25x9. Side Laterals super strict: 15x11, 10x16. Rear Laterals: 25x15, 25x14
Biceps: 4 sets Cable curl
Triceps: 4 sets rope push and machine extensions
3 sets abs/ 3 sets planks
15 min on treadmill
[quote]Derek542 wrote:
I go with grip with thumbs inside right at the smooth part, does that make sense? I am well inside the rings.[/quote]
It does. I will try going narrower next week.
27 Jan
Face pulls / pull ups - some
Squats: 3135, 185, 225, 245. 5275. 3315. 5345
Pistol squats off a bench
DB Press: 21090. 1890
DB Rows: 210140. 115140
Calf raises and planks
Legs are still beat up. It’s weird, I can bend my leg OK but I can’t roll over onto my side while sleeping or it wakes me up. My right knee is still pretty weak too. Fuck my legs, they are just going to get stronger. I did some pistol squats because I think I can use the unilateral movement and those are as good as any. Well, that and I think I can use the quad strength. I did them off of a bench and only did the up movement. Next time I’ll try to do more and will eventually work on the up and down. Baby steps.
james
C3-W11-W4-D4 Deload
Squats
5x140
5x175
5x210
GM’s
3x5x135
Kneeing Cable Curls
29x72.5
29x77.5
29x82.5
29x87.5
29x92.5
Okay thats it, deload is done. I’ll decide before Sunday what program I’ll be running next. Either 5/3/1 continues or Smolov kills me.
Sister checking in:
ME Upper/1-27
warmups
135 plus 20# chain per side x 2
155 x 1
165 x 1
175 x 1
180 x 1
close grip bench
3 sets of 8 @ 95, 115, 135
T bar single arm rows
2 sets of 8 @ 35, 45
JM’s
3 sets of 8 @ 75, 85, 95
Rolling DBs
3 sets of 6 @ 35’s
Hangmans
DB Bicep curls
3 sets of 10 w/20’s
[quote]JoeGood wrote:
Damn thats good work.
how much do you think the bands take off at the bottom?[/quote]
Joe, usually don’t think about that, just try to best it the next time. I did play with it today and with my bands and my stance/height it looks like takes off about 50# at bottom and about nothing at top.
1-27-12 Some dynamic stuff. Flat bench with doubled mini bands. Empty bar, x10, 135x10, 185x3, 205x3x9
Floor press 225x5, 245x5, 275x3, 295x2
pull ups 4sets of 8 with a 20 lb chain around neck.
squats, 155x8, 205x8, 295x5, 335x5
RDL 185x10, 230x10x2, all of these supersetted with GHR x10
2012-01-27
Shankle Split-position Presses
75 5x3 sets
Jerk from Split
75 5x3 sets
Front Squat
165x3
185x3
205x3
225x3
255x3
265x2
Gibbon pullups
BW 9x2 sets (+1 rep)
Calves are the limiting factor on the Jerks splits. Who’d’a thunk?
Nothing PR, 'cept the Gibbons today, But some good work.
Squats and legs day:
Squats
95 x 8
135 x 5
155 x 5
175 x 5
SUPERSETTED WITH:
Leg Press
230 x 10 . x 10 . x 10 . x 10
Stiff leg DL
30 x 15 . x 15 . x 15 . these sure stretch the hams
Leg Extension
110 x 10 . x 10
130 x 10
150 x 10
Leg Curl
90 x 10
110 x 10 . x 10 . x 10
Standing Calf
135 x 10
155 x 10
175 x 10 . x 10
WEEK 6 DAY 3 5X5
A1) SQUAT - 155/5 190/5 235/5 275/5 325/3 235/8 (PAUSED)
A2) DECLINE SITUPS - 2X20
B1) FLAT BENCH - 155/5 190/5 235/5 265/5 315/3 (spotter aided) 275/8
B2) WG PULLUPS - 7/5/5 (17)
CGBP WITH MONSTER MINIS - 185/12 135/14
C1) BB ROW (OHAND) - 135/5 150/5 190/5 225/5 275/3 190/10
C2) FACE PULL - STACK/15,15,15
D1) BB SHRUG - 135/20 225/20 315/20 405/10 425/10
D2) DB LATERAL RAISE - 35/20,20,20
MILITARY PRESS SHRUGS - 135/20,20,20
DONESKI
over head pressing
standing overhead press
0x10
95x6
135x6
185x6
225x6
275x9- + 4 rep PR
reverse grip overhead press
135x6
185x6
245x6 + 20lb PR
circuit
rope pulldowns, plate raises and face pulls.
some x 15,30
[quote]Derek542 wrote:
I go with grip with thumbs inside right at the smooth part, does that make sense? I am well inside the rings.[/quote]
This is my hand placement as well. Works great.
Sat, Jan28 2012
Bench - 275x3x3, 275x5
Standing Mil - 195x1x9
Skulls - 90x5x5
Krocs - 100x9x5
Tricep rope, facepull - 80x10
Cable Row - 150x7x5
Tate Plan - Week 1, Day 3, DE Squat day
Box Squats (50% of max)
205 x 10 x 2
- raised box height to 13.5" from 11.75" to keep it interesting
- time to complete (first unrack to final rack) was 10:15
- vid to check speed and box height
Reverse Hypers (3 x 8) - substituted GMs. Is there a better option?
GMs paused
135 x 3 x 10
- 3 second pause at bottom makes for a long set
One leg squats (4 x 10)
1 x 10 to low box…fucking hard
3 x 10 to bench…still sucked. Quads pumped.
Deadstop DB rows (4 x 6)
40s x 6
65 x 6
80 x 6
130 x 4 x 6
BB shrugs (3 x 15)
225 x 15
315 x 15
365 x 2 x 15
OTHER STUFFS DAY:
Felt like shit oh well…
A1) INCLINE BP - 135/10 185/10 225/10 275/5
ADDED AVERAGE GRAY BAND - 135/9,7
A2) BAND PULLAPARTS LIGHT ORANGE BAND 4X10
SPOON PRESS - 70/15 100/10
ROLLING TRI EXT - 30/10 40/10 50/10
SHOULDER TRIAD
OH PRESS - 135/10, FRONT PLATE RAISE 90/10, REV DB FLY 40/10 3 ROUNDS
LOW CABLE ROW - 140/10 210/10 240/10
SOME CURLZZZZ