345 x5 is strong indeed
nice work
Thanks guys. For whatever reason, things are going pretty well right now.
5/12/15
Laying Leg Press:
360 x 10
450 x 10
540 x 10
630 x 10
720 x 10
810 x 10
Rack Pulls (sumo)
445 x 1
495 x 1
540 x 1
575 x 1
Leg Extensions:
2 sets x 10 reps x 225
2 sets x 10 reps x 230
The plan was for squats, but some kid was at the rack. I thought leg presses would be a good change of pace anyway. I normally try to avoid being that guy who stacks a bunch of plates on the leg press machine, but oh well. Once I was done the rack opened up, and onto pulls I sent. Everything felt good and strong today.
5/13/15
CG Bench:
135 x 10, 185 x 10, 225 x 10, 245 x 10
EZ Bar Skull Crushers:
75 x 10, 95 x 10, 125 x 10, 135 x 10
One Arm Extensions:
4 sets x 10 reps x 35
Kickbacks:
4 sets x 10 reps x 35
Poundstone Curls:
52
45
Reverse DB Curls:
4 sets x 10 reps x 35
It was a little sluggish this morning. I need to head out of town for work tonight, so I’ll be taking a few days off.
A couple days off of rest may have you back setting new PRs.
I thought so too, but not so much…
5/17/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 350 x 4, 340 x 3, 325 x 2
Crossover:
4 sets x 12 reps x 35
Zero strength today. I felt really good, so I’m not sure why. The goal was 340 x 5, but four reps was a real struggle. I didn’t even attempt number five, because I probably would have crushed my chest. The lighter sets were really heavy too.
Today was cut short, because I have to go to work. It’s just as well anyway, I can save is up for next time.
5/18/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 380 x 5, 440 x 5, 500 x 1, 475 x 0, 405 x 3
Rack Pulls (conventional):
445 x 1
495 x 1
540 x 1
575 x 1
495 x 3
Laying Leg Curls:
4 sets x 10 reps x 145
Today was not the best, but I may have got some good work in. I feel like I’ve been run over by a truck. I did not lockout at 500, but I’m going to count it. I was pissed, so I took break long enough to change the weights. 475 did not move. I’ve been doing 5/5/1 for a couple months, but I think I will change things up.
Rack pulls were strong. I used wrist raps for 540 and 575.
5/19/15
Reverse OHP:
45 x 10, 65 x 10, 95 x 10, 120 x 10, 140 x 10, 160 x 10
BB Shrugs:
1 set x 10 reps x 405
3 sets x 10 reps x 495
One Arm Press:
4 sets x 10 reps x 45
Front Raises:
4 sets x 10 reps x 60
Rope PD:
4 sets x 20 reps x 95
Reverse Rope PD:
4 sets x 20 reps x 80
One Arm Extensions:
4 sets x 10 reps x 35
5/22/15
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 415 x 3, 440 x 3, 475 x 3
Rack Pulls (Sumo):
445 x 1
495 x 1
540 x 1
575 x 1
Leg Extensions:
4 sets x 10 reps x 230
Wow, that felt good. Plenty of energy and plenty of strength. Now for a busy weekend. My son and his friends are playing in a 3 on 3 tournament this weekend, so I’m hoping to squeeze in a bench day somewhere in there.
Hey Crippler. Decided to branch out and look at other logs.
You are moving some serious weight in here. Very strong lifting!
Great mix of accessory work to boot.
Nice squatting and pulling there. That miss on the lock out with the 500 was just a fluke.
Thank you guys.
5/24/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 350 x 5, 340 x 3, 325 x 2
Crossover:
1 set x 10 reps x 50
3 sets x 10 reps x 42.5
Incline Flies:
2 sets x 10 reps x 45
2 sets x 10 reps x 50
Svend Press:
4 sets x 50 reps x 3 plates
Great day today. Once more a new five rep PR. Thus ends my experiment with this set up. I’m going to change things up for a month or two. The final two reps were busters, but I was able to complete them.
[quote]Crippler56 wrote:
Thank you guys.
5/24/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 350 x 5, 340 x 3, 325 x 2
Crossover:
1 set x 10 reps x 50
3 sets x 10 reps x 42.5
Incline Flies:
2 sets x 10 reps x 45
2 sets x 10 reps x 50
Svend Press:
4 sets x 50 reps x 3 plates
Great day today. Once more a new five rep PR. Thus ends my experiment with this set up. I’m going to change things up for a month or two. The final two reps were busters, but I was able to complete them.
[/quote]
Congrats on the PR. Real strong!! I got 3 paused at 350 the other day and was happy. No way I could have gotten another.
Great PR, that’s a nice set with 350 x 5 on the bench and then the work that follows.
Thanks. I’m just trying to keep it going for the next 13 weeks.
5/27/15
CG Bench:
135 x 10, 185 x 10, 225 x 10, 245 x 10
Tate Press:
25 x 10
30 x 10
35 x 10
40 x 10
Rope PD:
4 sets x 20 reps x 95
Straight Bar PD:
4 sets x 20 reps x 100
Incline Curls:
4 sets x 12 reps x 30
Poundstone Curls:
60
50
Today was good. I arrived today and was met by a special needs kid who goes to my gym (Jared). He’s a big strong kid, and somewhere down the line I became his hero. He normally just asked a bunch of questions, and then leaves me alone. Today he wanted to work in. I was not sure I wanted to do it at first, but I said sure. It turns out we had a great workout together. Jared has a lot knowledge about exercise and supplements.
I think the old guy worked him today, because he was pretty sweaty by the time his mom picked him up. Jared has competed a couple of times, and has done pretty well. In fact he carried his medal around for weeks after his last meet. Who knows, maybe we’ll do it again. I had a pretty good time with the kid.
5/28/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 380 x 2, 425 x 2, 475 x 2
Rack Pulls:
445 x 1
495 x 1
540 x 0
Piss poor today. I just changed shifts at work last week. I think the time has come to train in the afternoons when I can. I was very tired and everything felt heavy. I could not even move 540 off the rack. I the past it has been pretty easy. Full deads were very heavy. I was going to do 515 for a single at the end, but I just called it good.
Deads have always been like this for me. If things are off as far as sleep, stress, etc. a weight that I locked out the week before might not even break the floor. Much different than other lifts in this regard.
I feel like I pretty much wasted a day. It will be different next time.
I feel your pain. We live to be strong and fight another day.
6/1/15
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 415 x 5, 440 x 5, 475 x 5
Rack Pulls (Sumo):
445 x 1
495 x 1
540 x 1
575 x 1
495 x 3
Leg Extensions:
4 sets x 10 reps x 235
Ah, that was more like it. I came in a little later, and perhaps that did the trick.
Strength awareness is a satisfaction only the tried and trained really appreciate, good to see you hitting it.