Monday- Biceps and Lower Body
Standing BB Curls 115 5,4,2 rp
Hammer Curls 65 11,6,5 rp
Seated Calf Raises 150 13 Reps ss
Good Mornings 165 10 Reps ss
Hack squat 275x6, 185x21
HS Ab Cr 145 3x8
Despite three days of rest everything was a struggle today. I hot rep PR’s on everything but just barely. HAcks are coming out of my rotation and Zerchers are going in their place. Looks like my cut will start next week. Looking to drop 10-12lbs while increasing strength nominally.
Its back my friends to fug Eric Cressey…
7.6.09
lower
PVC rolling-( no foam here) , 10 minute bicycle ride to the gym, mobility
OH squat 95x10,95x10
A1 front box squat**
135x8,185x5,225x5,work 245x3*,245x3*,225x3*,245x3 then 205 2x5
A2 seated 90/90 stretch
B speed pull @ 70% 295 x 10x1
C walking db lunges 60’s x 4
D1 hanging leg raises 3x10
D2 suitcase db deadlifts 55x 3x10
Notes
I rolled on PVC instead of Foam for the first time,PVC is the shit.
this is at the country YMCA… which has among other cool things the worlds shakiest rack and a
7’ cambered bar so I did front squat with that… for the first 3 sets.
they are harder to rack - then I realised the bar is much heavier then a standard bar
so what I thought was 245- is ??? 245 on the straight bar flew- after that so I have no clue what the bar weighs, scale was broken too.
doing front squats off of the box- I like these allot.
speed pulls- fug Eric Cressey- these felt heavy- particularly after front squats.
after rep 5 they got much faster.
suitcase deads- I cut back on these - I was still feeling the squats.
the shaky leged bicycle ride back was awesome.
thanks for reading
kmc
6 July 2009
Cycle3 Week1
w=204.2
bike 10min, sh rehab, face pulls, YTWL
MP barx10, 55x5, 65x5
75x5, 85x5, 95x18 PR reps
BBB MP 75x10 (4 sets) x9 superset with
Pullups/chinups 7/7/3/4/3
[quote]kmcnyc wrote:
Its back my friends to fug Eric Cressey…
7.6.09
lower
PVC rolling-( no foam here) , 10 minute bicycle ride to the gym, mobility
OH squat 95x10,95x10
A1 front box squat**
135x8,185x5,225x5,work 245x3*,245x3*,225x3*,245x3 then 205 2x5
A2 seated 90/90 stretch
B speed pull @ 70% 295 x 10x1
C walking db lunges 60’s x 4
D1 hanging leg raises 3x10
D2 suitcase db deadlifts 55x 3x10
Notes
I rolled on PVC instead of Foam for the first time,PVC is the shit.
this is at the country YMCA… which has among other cool things the worlds shakiest rack and a
7’ cambered bar so I did front squat with that… for the first 3 sets.
they are harder to rack - then I realised the bar is much heavier then a standard bar
so what I thought was 245- is ??? 245 on the straight bar flew- after that so I have no clue what the bar weighs, scale was broken too.
doing front squats off of the box- I like these allot.
speed pulls- fug Eric Cressey- these felt heavy- particularly after front squats.
after rep 5 they got much faster.
suitcase deads- I cut back on these - I was still feeling the squats.
the shaky leged bicycle ride back was awesome.
thanks for reading
kmc
[/quote]
What size PVC do you use? Same diameter as the foam?
I started ws4sb yesterday…
A Rack lockouts: Triples at 325, failed at 335 (only did 2 at that weight)
B DB floor press. 2 sets max reps; set 1 20 reps, set 2 22 reps. Both @ 50 lbs.
C Chest supported rows w DB’s supersetted w band pull aparts. DB’s @ 50 lbs. 3x8
D DB shrugs 3x12 @ 50lbs
E Barbell curls 3x12 @ 70 lbs
I used a 4" PVC pipe… I have a good foam roller- the ones at the gym are beat.
the PVC is nice.
Tap you out… nice work.
first I figured out the 7 foot cambered bar from yesterday weighed 65lb- so those front squats where at 275.
woo!! except I am feeling it today so its good the weights felt light.
7.7.09
upper
mobility foam scaptacular stuff, ytwl 2x dislocates scap pushups,
plyo pushups more dislocates between sets.
A incline db bench 4x3,2x5
90x3,100x1 95x3,95x3,95x3, 80x2x5
B1 "Band resisted"pushups ** 4x10
bw+90,bw+90, bw+90, bw+90
B2 Low pulley row 4x10
C1 face pulls w/rotation 3x10
C2 band 'tube" pull aparts 3x12
then I did some sprints intervals-
ran the incline up to the max height
set the speed to 14 did 5 20 sec sprints.
not much.
Notes
had to do a TON of shit for my shoulder- I slept funny on it and it clicked all day yesterday
db presses- I should have done 100’s 95’s made me feel like a body builder getting my swole on.
band pushups I aint buying none yet so two plates it be, got the trainer to hook me up. with placing them
pushups rows- I like these together they work.
shoulder junk- did it needed it band “tube” pullaparts felt awesome
did a bunch more.
thats it for today, yesterday’s front squats left me for dead this felt good today weights felt light for the most part.
thanks for reading.
Wednesday- Upper Body
BB Bench Press 225 6,3,3 rp
Shrugs 385 11,9,7 rp
DB Floor Presses 65 10,8,6 rp
HS Lat Pull Downs 125/ side 7,5,3 rp
Ghetto T-bar Rows 205x9, 175x13
HS Ab Cr 145 3x8
Rep PR’s all around, the DB Floor Presses are my new tricep lift.
8 July 2009
W=199
Bike 10m, sh rehab, face pulls, pull aparts (mid, behind, low), YTWL
Sumo DL 135x5, 185x5
205x5, 240x5, 270x5
A “pick your battles” day along with “ain’t doin’ Jack” assistance…
7.9.09
Lower
Foam, mobility, hips, hips, hips, scap junk dislocates
OH squats 95x10,135x10
A speed squat @60% 10X2
225 X 10X2 275X2 315X2 335X2
B1 Rack pulls bar at kneecap 3x5, 2x7
WU 315x5, work 405x5,495x5,495x5 then 405 x 2x7
B2 ankle mobility drill
C DB reverse lunges front foot elevated +4" 3x5 2x7
db pairs 70 x 3x5 ,60 x 2x7 per side.
D1 hanging leg raises feet to face 3x12
D2 Bulgarian split squat holds 3x15sec per side
weights felt good
squats felt??? depth was Ok have gotten much faster at set ups from the speed work
my legs are just tight- and my hips more so, king of foam rolling or not-
back squats bother the shit out of my hips and outer quads
rack pulls felt fine I set the bar touching the knee which involves plates. and an aerobic step
that’s it.
thanks for reading
kmc
Friday- Biceps and Lower Body
BB Preacher Curl 90 12,7,4 rp
Pinwheel Curls 60 10,6,5 rp
Standing Calf Raises 315 14 reps ss
SDLS’s 185 11 reps
Leg Press 680x5, 360x23
HS Ab Cr 145 3x8
Rep PR’s on everything and weight PR on the Leg Press. I start my PSMF style cut on Monday, with luck I can push through 4 weeks of it moosting my numbers slightly while dropping some fat.
little bit of recovery today
AM
epsom salt bath for 20 minutes then ball shriveling shower
foam and soft ball rolling.
a bunch of food fish oil and MSM thanks fischer!!!
7.10 09
upper
mobility scap push ups, dislocates ytlwi mo dislocates
mo scap push push ups, tuge pull aparts
A speed pin press * 10x3 @ 60%**
155 x 10x3 185x2 225x2,245x1+1
B1 low pulley seated row v-grip 3x5,2x7
B2 db push presses 3x5,2x7
60 2x5,70 1x5 60 2x7
C1 straight arm pull down 3x12
C2 rollnig DB extension 3x10
45 1x10, 50 2x10
Notes
Pin presses felt better- but its not easy today to get a decent arch- maybe the upper back was tight
from rack pulls. and somehow the bench in the rack feels different from a freestanding bench.
that and the J-hooks suck.
And yes sadly speed work for me at 50 or 60% is 155 I almost felt as bad as the squat rack curler I had to wait for- usine the bar and 2 2.5’s
.dood. 50lbs .dood.
Row and push presses or -any horizontal row coupled with vertical push - felt great-
note to self use that combo moving forward
the pull down things and db extensions made me feel like a body builder getting the pump on.
feeling that way I actually did some me some curls- ez bar.
get some blood in these smooshed up elbows.
come to think of it every one I know who wrestled for likr 10 years has jacked up elbows.
Ok thats it
see you people on monday
have a great weekend.
kmc
12 July 2009
W=199
Cycle 3 Week 1 Bench
Bike 10m, sh rehab, face pulls, pull aparts, ytwl
Bench 45x10, 65x10, 95x5
125x5, 140x5, 160x8 (PR reps +3)
BBB bench 100x10 5 sets
Dips 5/5/5/4/3 superset with
DB BO row 90x10 5 sets each arm
13 July 2009
W=199
Cycle3 Week1
Bike 10m, sh rehab, face pulls, pull aparts, dislocates, ytwli
Squats barx10x2, 115x5, 135x5, 155x5,
180x5, 205x5, 217.5x9 (fâ??n misload), 230x8
Friday- Upper Body
Flat DB Bench Press 100 8,4,3 rp
OH Press 125 6,4,2 rp
French Press 85 8,5,4 rp
HS Lat Row 170/side 9,6,5 rp
Rack Pulls 435x6, 335x14
HS Ab Cr 145 3x8
All in all, not too shabby considering caloric intake.
why did you guys let this thread die ?