If you’re going to take my program…please try not to gay it up
Tuesday’s Training
Warm-Up: Lower
5 Minutes
1A] Deadlifts:
165x5
276x3
342x3
408x2
463x2
…belt on…
507x3x3 sets
2A] Barbell Hip Thrust:
135x8
185x8
225x8
275x8
185x8
3A] Single Leg Romanian Deadlift:
16/35x10/sidex4 sets
This all took about 50 minutes at work.
[quote]Power GnP wrote:
Tuesday’s Training
1A] Deadlifts:
165x5
276x3
342x3
408x2
463x2
…belt on…
507x3x3 sets
[/quote]
You should compete on a raw meet man. I can’t imagine how I’d fell like after doing 507 for 3 sets. What’s your raw DL max ?
@Cheeta
<3<3
@Delta
508? No idea man, my goals for the next 10 months are all in the IPF (single-ply) so I don’t see any raw competitions in my near future. Maybe once the dust settles.
Thursday’s Training
Warm-Up, Full Body
7 minutes
1A] Squats
165x5
242x3
309x2
375x2
408x2
…add B&W…
441x2x6 sets
2A] Bench Press:
154x5
187x4
221x3
232x2
248x3x4 sets
2B] WG Pull-Ups: BWx10/6/6/6/6/10
3A] Seated SA DB Lateral Raises: 25x12, 22.5x12x3 sets
4A] Standing DB Hammer Lateral Raises: 15x15x3 sets
4B] Seated NG DB Press [Feet Up]: 20x35
5A] Facepulls: 100x15x4 sets
Back and quadriceps (right side only) felt very tight today so I went into my first wrapped set a little cautious, seemed to work itself out by set two. Pecs/hams/glutes still a bit sore from Tuesday but not enough to make anything difficult.
Saturday’s Training
Warm-Up, Full Body
7 minutes
1A] Deficit Deadlifts [2"]:
165x5
254x3
342x3
409x2
…add belt…
452x2
485x2x3 sets
2A] CNG Chin-Ups: BWx10x5 sets
2B] Incline Barbell Bench Press: 135x8, 145x8, 155x8, 165x8
3A] Pendlay Rows: 165x10x3 sets
Lots of VMO work, some prehab stuff for the lowback/SI area.
Sunday’s Training
Warm-Up, Lower Body
7 minutes
1A] Squats:
165x5
242x3
309x2
375x2
408x2
…add B&W…
463x2
…add loose suit bottoms…
518x2x3 sets
2A] Bench Press:
154x5
187x4
221x3
232x2
248x3x2 sets
265x2x3 sets
2B] WNG Pull-Ups: BWx10x5 sets
Probably the best suit bottoms squats have felt in a long time, bench felt pretty smooth but still getting used to the volume will start adding in some heavy boards next week.
Bump. Can’t allow your log to reach the 5th page man.
Saturday’s Training
Warm-Up, Full Body
7 minutes
1A] Deficit Deadlifts [Conventional, 2"]:
165x5
265x3
353x2
430x2
…add belt…
430x2x3 sets
2A] Pendlay Rows: 165x8, 221x5, 232x5, 243x5, 221x5, 187x12
3A] Push-Ups (1 Chain off each Drop-set): BW + Mini + 5 Chain x 24/19
3B] Back Raise: BWx15x4 sets
3C] Landmines: Bar+44x6/sidex4 sets
Got a little lost in the day to day and fell off the bandwagon here, back on for 11 more weeks of hard training until the meet at the new 93kg weight class. Thanks @DeltaOne for holding me accountable. I haven’t posted the last 2 training sessions as I didn’t get a chance to record them in my training book. Squats tomorrow.
Sunday’s Training
Warm-Up, Lower Body
7 minutes
1A] Squats:
165x5
242x3
309x2
375x2
408x2
…add B&W…
469x2
…add loose suit bottoms…
501x2
530x2x4 sets sets
2A] Bench Press:
154x5
187x4
221x3
255x2x5 sets
325x4x3 sets 2 Board
2B] MNG Pull-Ups: BWx12x5 sets
A little short on time today, trained on the south-side of the city at one of the facilities in the chain I work for; pretty great layout for a commercial gym and completely vacant on Sunday morning’s. Calibrated bumpers, Ivanko bars and Sorinex custom power racks.
You’re getting in the habit of showing off in the squat suit at the commercial gyms
@ED
Both assumptive and irrelevant; there was no one but a coworker in the room, the plates/bar are calibrated and I had a competent spotter.
spotter? You mean yes man right? haha
you know I’m kidding, lets compete against each other in Jan. I’ll be 83, you’ll be 93, lose buys dinner and beer
@ED
I’d have to total 815-20 to even come close to your current best Wilk’s, so it’d be a little foolish to think I could win, but I’ll take the bet…a little competition can’t hurt.
Good luck to you both. What numbers are you guys shooting for?
No no…I’m talking numbers against numbers…I’m giving you the handicap of being 10kg heavier
320-190-305@83
(705-418-672@183)
@ED
Fair enough. What’s the wager?
@Alpha
Well I guess that means…322.5-192.5-307.5, but seriously? No idea at this point.
Monday’s Training
Warm-Up, Full Body
5 minutes
1A] Side Plank: BWx60s/sidex3 sets
1B] Overhead Walking Lunge: 50x60sx3 sets
1C] Asymmetrical KB Rack Carry: 53x60s/sidex3 sets
Rest: 90s