Dam, 405 bench !!!
I’m not very good at them biker, but they are a challenge for sure.
Thanks for the kind words y’all. My chest is sore as hell today.
5/6/17
Deficit Deadlifts (week 4 of 8):
135 x 10, 185 x 5, 225 x 3, 275 x 1, 340 x 2, 385 x 3, 360 x 5, 340 x 5
Rack Pulls (from knees):
355 x 5, 400 x 5, 435 x 3, 495 x 2
Laying Leg Curls:
4 sets x 10 reps x 140
Onward and upward.
I ordered a new bench shirt yesterday. I hope to starting using it in June. The one I had been using was retired in November after my last meet. I’m kinda excited about my raw benching right now, however.
5/7/17
Tate Press:
4 sets x 15 reps x 45
One Arm Extensions:
4 sets x 10 reps x 45
Kickbacks:
4 sets x 15 reps x 45
Cable Extensions:
4 sets x 15 reps x 105
Poundstone Curls:
84
45
Hammer Curls:
4 sets x 10 reps x 65
Concentration Curls:
4 sets x 10 reps x 35
Treadmill:
15 minutes / 211 calories
Not bad today. I’ll finish off with some more yard work, left over from yesterday. I’ll need the next couple days at work to rest up.
5/10/17
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 335 x 5, 365 x 5, 405 x 5, 325 x 10
Zerchers:
240 x 5, 260 x 3, 295 x 2, 320 x 1
Leg Extensions:
4 sets x 10 reps x 190
Treadmill:
20 minutes / 203 calories
My back has started to feel better, so I went for squats today. I lowered the weight and upped the reps, to make sure I would not injure myself again. It went pretty good, and I think I will stay with 5/5/5 for a while.
5/11/17
DELOAD BENCH
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1
Bench Against Band:
4 sets x 1 rep x 275
Crossover:
4 sets x 10 reps x 50
Dip Machine:
4 sets x 12 reps x 210
Incline Flies:
4 set x 15 reps x 35
Svend Press:
4 sets x 40 reps x 3 plates (10s)
Handstand Push-Ups:
5
Treadmill:
20 minutes / 244 calories
A deload week was probably overdue. I lightened things up and got a nice stretch.
Bet handstand pushups are getting easier, and by now you’ve noticed their effect on other lifts. Good work.
5/15/17
Deficit Deadlifts (Week 5 of 8):
135 x 10, 185 x 5, 225 x 3, 275 x 1, 350 x 2, 400 x 3, 370 x 5, 350 x 5
Rack Pulls (from knees):
360 x 5, 405 x 5, 440 x 3, 500 x 2
Laying Leg Curls:
4 sets x 10 reps x 145
Treadmill:
15 minutes / 131 calories
I felt great today, with plenty of energy. Just three more weeks of deficit pulls, and then I will start meet training.
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Gotta love those days !!! solid work as always Crippler.
Never a day when Crippler doesn’t have good energy.
I’m not so sure biker. I was a little tired today.
5/1617
Kroc Rows:
4 sets x 10 reps x 145
DB Front Raises:
4 sets x 10 reps x 60
Seated Pulls:
4 sets x 10 reps x 265
DB Side Raises:
4 sets x 10 reps x 45
One Arm Press:
4 sets x 10 reps x 40
Face Pulls:
4 sets x 15 reps x 100
Treadmill:
15 minutes / 138 calories
I got plenty of sleep last night, but I was kind of sleepy all morning. I’ll bench tomorrow, before heading out of town for some work training.
5/17/17
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 325 x 1, 350 x 2, 410 x 2
Svend Press:
4 sets x 20 reps x 50 (2-25s)
Handstand Push-Ups:
5
Treadmill:
10 minutes / 108 calories
I’m not real pleased with today. 410 x 2 was really 410 x 1 1/2. I needed a slight bump about half way up. I felt some discomforted in the outer part of my left pec on the first rep. I should have stopped after that, but the other guys were yelling at me. After 410 I bagged it and did not do my normal routine. I figure I’ll give it a run again next week.
Five handstand push-ups seems to be my sticking point.
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Nothing wrong with 5 handstand pushups, nor 1.5 reps of 410. I’ve seen some guys working up to full handstand by standing on a bench and bending over to do pushups with hands on floor. You’re probably ahead of them though.
I think that version of the handstand push-ups is a little beyond what I can do.
5/20/17
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 340 x 5, 370 x 5, 410 x 1, 330 x 10
Zerchers:
245 x 5
265 x 3
300 x 2
325 x 1
Leg Extensions:
4 sets x 10 reps x 195
Treadmill:
15 minutes / 143 calories
I kept the squats somewhat light, since my back still has it’s good day and bad. 325 for zerchers is a little more than I can handle at this point. My depth was not very good. I’ll give that one another run next time.
5/21/17
Tate Press:
4 sets x 15 reps x 45
One Arm Extensions:
4 sets x 10 reps x 45
Kickbacks:
4 sets x 15 reps x 45
Cable Extensions:
4 sets x 20 reps x 105
Poundstone Curls:
80
51
Hammer Curls:
4 sets x 10 reps x 65
Cable Curls:
4 sets x 12 reps x 85
Treadmill:
15 minutes / 163 calories
Nothing to say, except the weather is finally getting warm. I think we are skipping Spring and going right into Summer.
5/24/17
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 315 x 1, 350 x 2, 410 x 2, 340 x 2, 290 x 3, 275 x 5
Svend Press:
4 sets x 20 reps x 50 (2-25s)
Handstand Push-Ups:
5
Treadmill:
20 minutes / 191 calories
I was a little worried, because last week when I tried 410 I had some pain in my left pec, and I needed some help on the second rep. Not so today. Both reps felt pretty strong. The hard set was 340 x 2. I had planned on three reps, but I came off the rack wrong and needed to rebalance the bar. The first rep was harder than it should have been. The second was a struggle, so I bagged it after two.
Way to go! 5 plates in your future.
Maybe geared at some point. That would be a lot to put up raw. I’m just happy about how far I have come in the past six months.
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Enjoy it, and you’ve got a lot of good lifting years ahead.