The one and only bench was being used, so I opted for the machine (I didnt have a spotter and I figured 1 week wont be too bad). I am think i am going to try for 265 1RM next week.
Warm up:
Body weight squats - 15
Deadlifts - 135x8
Work Out:
Sumo Deadlifts - 3 sets 8x275,8x280,8x285 (straps on last set)
Leg press - 3 sets 8x460,8x470,7x480
Leg curls - 3 sets 8x175,7x175,7x175 (machine)
MACHINE Rows - 3 sets 8x190,7x195,6x200
I did not go on to Bi’s
I am frustrated. The last 2 Leg Back Bi days, the legs wear me out completely to the point i feel faint and about to throw up. I think I need to drink more water hours before the gym and actually start taking the creatine.
Anyone else have any suggestions?
I find the same thing with any kind of deadlifts especially, I just have to really take my time between sets or I’m just done after. I’ve never even done back and legs on the same day, either one and I’m pooped. Sorry I can’t be more helpful other than really take your time with it.
Actually, upon further review, I’m going to suggest ramping your sets for deadlifts. For example, do 135x10, 185x5, 225x2, then 295x as many as possible, just giver on this set. This should leave you a bit fresher for the rest of your workout than doing 3 very heavy sets. Also it won’t be quite as hard on your back.
This kind of thing worked for me to get my deadlift from never going heavier than 135, to pulling 405, in about 6-8 months. And then I added straps and pulled 475 about 4-6 months after that. Actually I think what I did for most of the time was one heavy set of 3-6, then went considerably lighter and did a set of about 10, but this would tire you out just as much, and I believe the heavy set made most of the difference.
Warm up:
Body weight squats - 15
Deadlifts - 135x8
Work Out:
Sumo Deadlifts - 4 sets 10x135,5x185,3x225, 9x295 (straps on last set, felt real good)
Leg press - 2 sets 8x470,7x490
Leg curls - 2 sets 8x175,8x175 (machine)
BB T Rows - 2 sets 8x180,7x180
BB curls - 2 sets 7x115,4x115,
Seated curls - 2 sets 7x45’s,6x45’s
Calf raises - 3 sets 12x270,12x270
The ramping for he deads felt good, I wasnt gassed for the rest of the exercise and I felt like i could go heavier. I was running out of time quick, so I had to cut everything else down to 2 sets.
Work Out:
Incline Bench DB - 3 Sets 8x90’s, 7x90’s, 6x90’s
Decline Cable Cross overs - 3 Sets 8x#7+5lbs, 8x#8, 7x#8+5lbs
Standing Press - 3 Sets 6x125 , 5x125 , 4x125 (wrists started to hurt)
Upright Rows - 3 Sets 8x120 , 8x120 , 7x120
over head Extention - 3 Sets 10x#16+25 lbs, 10x#16+25 lbs, 10x#16+25 lbs
Tri Press Down - 3 Sets 8x#16+5lbs, 8x#16+5lbs, 8x#16+10lbs
My shoulders were spent on the standing press. I really wish my brother was more consistent so I can do some close grib bench instead of over head ext., or another workout partner… any T-Nationers in VA?
Yesterday was weigh in day and I finally hit 180.
Now here is my re-evaluation plan:
-Continue through week 10.
-Hold 180 through week 11-15 while trying to cut some fat with complexes and maybe some sprints
-Once week 15 hits I will see if I want to break into the 190’s or what
Oh and year end goals at the moment are as follows: