forgot i did some tris
Decline Skulls
75x10
95x10
115x4 or 6(cant remember)
Straight bar push downs
100x10
150x11 drop 100x11
weight - 231.5
Ez-Bar Curls
115x2x9
Dumbell Curls
55x5
60x6
Incline Curls
35x12
35x12(11 left)
Hercules Curls
50x2x15
40x15
nice relaxing workout
So is your split like lower, chest and back, arms or something?
[quote]Brendan Ryan wrote:
So is your split like lower, chest and back, arms or something?[/quote]
my routine goes like this
day 1
Bench + Squat
day off
day 3
Deadlift + rows + abs
2 days off
day 6
Bench + Squat + light triceps
2 days off
so thats an 8 day week for those. but i switched it to like 9-10 days with a couple extra days when i was going for PRS this month
my bicep day gets thrown in somewhere
its once every 7 days and dosent rotate exactly with everything else. and if i get a bad workout for biceps i MIGHT make it wait the extra day and let it rotate with everyhting else.
as you can see everything rotates kinda weird and i try not listen to my body if i need an extra day here or there.
for when i started setting it up like this Bench Squat and Deadlift volume and intensity were changign week by week. i think it started week 1 medium intensity and volume second week higher intensity lower volume. then week 3 high intensity and voume. then week 4 was for recovering goof from my workouts.
then after that i was trying to push up some heavyer weight i added about 5 percent each week still with high volume but lower then before.
then the final month i had to add the couple extra days a week and add about 5 percent weight and go for prs.
im actually going a PL meet on the 20th for the deadlift so im going to take it pretty easy till then so i can hit a big number.
after that since i think this routine worked well for my lower body im going to do somethign similar for it again. but for bench im gonna try something lower volume. im really interested in starting Ed Coans Bench routine.
im not quite sure what im doing for biceps. i usually just make something up that lowers the reps and ups the weight and go for PRs week 3.
yah i know you didnt ask for all that but its probly a good thing to have in my journal so im not confused as hell when i read it 3 years from now
[quote]redsox348984 wrote:
Brendan Ryan wrote:
So is your split like lower, chest and back, arms or something?
my routine goes like this
day 1
Bench + Squat
day off
day 3
Deadlift + rows + abs
2 days off
day 6
Bench + Squat + light triceps
2 days off
so thats an 8 day week for those. but i switched it to like 9-10 days with a couple extra days when i was going for PRS this month
my bicep day gets thrown in somewhere
its once every 7 days and dosent rotate exactly with everything else. and if i get a bad workout for biceps i MIGHT make it wait the extra day and let it rotate with everyhting else.
as you can see everything rotates kinda weird and i try not listen to my body if i need an extra day here or there.
for when i started setting it up like this Bench Squat and Deadlift volume and intensity were changign week by week. i think it started week 1 medium intensity and volume second week higher intensity lower volume. then week 3 high intensity and voume. then week 4 was for recovering goof from my workouts.
then after that i was trying to push up some heavyer weight i added about 5 percent each week still with high volume but lower then before.
then the final month i had to add the couple extra days a week and add about 5 percent weight and go for prs.
im actually going a PL meet on the 20th for the deadlift so im going to take it pretty easy till then so i can hit a big number.
after that since i think this routine worked well for my lower body im going to do somethign similar for it again. but for bench im gonna try something lower volume. im really interested in starting Ed Coans Bench routine.
im not quite sure what im doing for biceps. i usually just make something up that lowers the reps and ups the weight and go for PRs week 3.
yah i know you didnt ask for all that but its probly a good thing to have in my journal so im not confused as hell when i read it 3 years from now[/quote]
Hahaha, that’s probably the longest post I’ve ever seen you write. Thanks.
weight - 230.5
easy day
Speed Deads
135x5
225x2x1
275x2x1
315x1
Squats
135x3
185x3x5
Lat Pulldown Wide Grip to Chest
120x8
165x2x8
Lat Pulldown close reverse grip to chest
165x2x8
deadlifts very light. nice easy day
damn 315 is a speed day?
weight 230.5
did some light bench at home
dumbell bench
37.5x6
52.5x6
65.5x2x5
52.5x10
I was wondering where you went…
[quote]Brendan Ryan wrote:
I was wondering where you went…[/quote]
just takin it easy this week. competetion in 2 days for deadlift
todays
forgot what i weighed
Ez-bar Curls
135x2x7PRSi think
Dumbell Curls some cheat to it
65x6(l)7(r)PR
60x7
Incline Curls
35x2x10
Hercules Curls
50x3x12
decent workout
Oh you have a meet this weekend? How many meets have you done before?
[quote]Brendan Ryan wrote:
Oh you have a meet this weekend? How many meets have you done before?[/quote]
only 1, it was last april. im pretty excited though. its in the same place as last year.
my first attempt going for 465, second 520. then depending how that is my third will be 530-550 if all goes well
[quote]redsox348984 wrote:
Brendan Ryan wrote:
Oh you have a meet this weekend? How many meets have you done before?
only 1, it was last april. im pretty excited though. its in the same place as last year.
my first attempt going for 465, second 520. then depending how that is my third will be 530-550 if all goes well[/quote]
any chance of a video?
[quote]n3wb wrote:
redsox348984 wrote:
Brendan Ryan wrote:
Oh you have a meet this weekend? How many meets have you done before?
only 1, it was last april. im pretty excited though. its in the same place as last year.
my first attempt going for 465, second 520. then depending how that is my third will be 530-550 if all goes well
any chance of a video?[/quote]
probly not but ill try to find some way to
You don’t have a camera?
[quote]Brendan Ryan wrote:
You don’t have a camera?[/quote]
nothing for recording stuff
Northeast United States Open
242 class
Deadlift
first attempt - 465
2 white 1 red(dropped the weight so he gave me a red light)
second attempt - 520
3 white
third attempt - 530
3 red ( missed it at the bottom of the knees)
it didnt go bad. i came in a little light this morning compared to usual and i was really hungry by my third attempt. i think i could of done a little better if it wasent for that.
[quote]redsox348984 wrote:
Brendan Ryan wrote:
You don’t have a camera?
nothing for recording stuff
Northeast United States Open
242 class
Deadlift
first attempt - 465
2 white 1 red(dropped the weight so he gave me a red light)
second attempt - 520
3 white
third attempt - 530
3 red ( missed it at the bottom of the knees)
it didnt go bad. i came in a little light this morning compared to usual and i was really hungry by my third attempt. i think i could of done a little better if it wasent for that.
[/quote]
how long did you have between the weigh in and the actual pull?
good shit man not everyone can pull thier max on any given day
Good shit man!
You didn’t do the other lifts? Maybe I’m confused but I thought that you did the big 3 at a PL meet.
[quote]n3wb wrote:
redsox348984 wrote:
Brendan Ryan wrote:
You don’t have a camera?
nothing for recording stuff
Northeast United States Open
242 class
Deadlift
first attempt - 465
2 white 1 red(dropped the weight so he gave me a red light)
second attempt - 520
3 white
third attempt - 530
3 red ( missed it at the bottom of the knees)
it didnt go bad. i came in a little light this morning compared to usual and i was really hungry by my third attempt. i think i could of done a little better if it wasent for that.
how long did you have between the weigh in and the actual pull?
good shit man not everyone can pull thier max on any given day
[/quote]
thanks man
you can weigh in a couple hours before lifting. but since i wasent near 242 or 220 i didnt need to make weight so i weighed in last night so i could get up later today
[quote]Brendan Ryan wrote:
Good shit man!
You didn’t do the other lifts? Maybe I’m confused but I thought that you did the big 3 at a PL meet.[/quote]
thanks
this one actually didnt have the squat. it was a push-pull so it was just the bench and deadlift. i figured since i was lifting raw i wouldnt be able to compete as much so i did deadlift only section