Pull/Chin-Ups [various grips]
Bodyweight x 13,11,7,5,4=40 total
Dumbbell Hammer Curls
45lbsx15,12,10
Single Arm Dumbell Preacher Curls
30lbsx8x3 sets
One of the worst squat day’s I’ve had in years. I was shooting for 6 or so reps, but I sat on my ass all Sunday/Monday and came into today stiff and inflexible as hell…probably didn’t help that I wasn’t able to get my cardio in yesterday. All sets hurt equally right from 75-193.5…I just couldn’t get down without my hips feeling like they were going to explode so I stopped at 3 reps.
Pull ups actually felt pretty good, 13 is close to a PR for me and I’m only a few sessions away from getting my 40 total in 4 sets…big drop off from 11 to 7 reps though. Biceps felt okay, probably pretty fatigued from using a neutral grip on some of the chins.
Walking on Treadmill
Speed: 3.8 MPH
Incline: 7-7.5%
Time: 20 min
HR avg: 125 BPM
Concept 2 Rowing Sprint [500 m]
1 min 37 sec
Stretching
Foam Rolling
10 min
Going to try to do the rowing sprints 1-2 times a week, this is one of the toughest 1.5 minute long things I’ve done in a long time. The first half was EASY, but the second half was all will power…HR was probably up to 190-200 BPM.
Chin/Pull-Ups [various grips]
Bodyweight x 12/9/5/5=31 total
Bi Set
Front/Side DB Raise
30lbsx10x3 sets
Floor Skullcrushers
95lbsx12
100lbsx10,8
Band Pullaparts [mini, held 4 inches in each side]
15x2 sets
Cut out the single arm DB floor press today, it’s a good exercise but just not the sort of lockout work I need right now. Pretty happy with the bench PR, puts me around 330lbs as an estimated 1RM which isn’t bad for a lanky fellow with a slow to develop bench. Pullups were brutal today the capacity just wasn’t there, they definitely didn’t feel overtrained…just one of those days I guess. Told myself I would come back to them after the other assistance for the last 9 reps but I forgot–that’s going to bug me all night.
Again, got a week behind due to being busy with school. I’ve updated the past week of the log…less detail then I had hoped and may of left out some movements but still got the main gist of it.
[quote]Power GnP wrote:
Again, got a week behind due to being busy with school. I’ve updated the past week of the log…less detail then I had hoped and may of left out some movements but still got the main gist of it.
[quote]Hanley wrote:
Power GnP wrote:
Again, got a week behind due to being busy with school. I’ve updated the past week of the log…less detail then I had hoped and may of left out some movements but still got the main gist of it.
[quote]Power GnP wrote:
Hanley wrote:
Power GnP wrote:
Again, got a week behind due to being busy with school. I’ve updated the past week of the log…less detail then I had hoped and may of left out some movements but still got the main gist of it.
Here are some highlights from the past week:
220/485x9 Deadlift
125/276x7 Bench Press
232.5/513x8 Deadlift
FFS. I hate you.
Ah, why![/quote]
You’re beating me up while being 10ish kg lighter!!
My bests so far with 5/3/1, tho not all time PR’s are;
Squat 175kg x10
Bench 125kg x6/132kg x4
Deadlift 190kg x12/210kg x3 (3, fucking 3!!!)
[quote]Hanley wrote:
Power GnP wrote:
Hanley wrote:
Power GnP wrote:
Again, got a week behind due to being busy with school. I’ve updated the past week of the log…less detail then I had hoped and may of left out some movements but still got the main gist of it.
Here are some highlights from the past week:
220/485x9 Deadlift
125/276x7 Bench Press
232.5/513x8 Deadlift
FFS. I hate you.
Ah, why!
You’re beating me up while being 10ish kg lighter!!
My bests so far with 5/3/1, tho not all time PR’s are;
Squat 175kg x10
Bench 125kg x6/132kg x4
Deadlift 190kg x12/210kg x3 (3, fucking 3!!!)
[/quote]
Looks like I need more gear work then!
The past three weeks (my first 5/3/1 cycle) were terrible for the squat, some SI pain and mobility issues forced me to stop before I got close to any goals. 205x3 was the best I managed this cycle, though I was able to get 185x11 on my last training cycle…so we’ll see where I am when the squat starts moving again.
[quote]Power GnP wrote:
That said, I don’t even have 1000 posts yet…so I’m far from strong ;)[/quote]
HA, I got ya beat!
In an effort to help out a fellow lifter, here are some tips.
First, posting is 90% technique. Find an active thread and on any random post hit “quote” and then type “x2” or LOL! or (this ones a bit trickier) NTTAWWT. We’ll work on quotes such as “pics or it didn’t happen” tomorrow.
Do this 5x2 three times per week (that’s the standard convention “threads” x “posts”).
[quote]Ruggerlife wrote:
Power GnP wrote:
That said, I don’t even have 1000 posts yet…so I’m far from strong
HA, I got ya beat!
In an effort to help out a fellow lifter, here are some tips.
First, posting is 90% technique. Find an active thread and on any random post hit “quote” and then type “x2” or LOL! or (this ones a bit trickier) NTTAWWT. We’ll work on quotes such as “pics or it didn’t happen” tomorrow.
Do this 5x2 three times per week (that’s the standard convention “threads” x “posts”).
Single Arm Dumbbell Push Press
70lbsx5x3 sets/per side
Alternating Dumbbell Curls
55lbsx10
50lbsx10
Cable Hammer Curls
100lbsx12x3 sets
Standing Single Arm Cable Rows
15x4 sets
Was to dead after my midterm yesterday to train so this is Tuesday’s session, first day of the deload. Hips/SI really need it so my squat mechanics can get back on track for next week, warm up is beginning to help though. Not much to today, but still got a training effect with some very light weights.
[quote]Ruggerlife wrote:
What’s your plan for they near term? By that I mean train exclusively raw or are you going to incorporate gear in at some point or from time to time?
[/quote]
For at least the next 4 week block I will remain completely raw with just a belt for top sets of sq/dl, and maybe an additional cycle depending on how the the next 4.5 weeks feel. I’ll then add knee wraps to my top set of squats for a few cycles. No plans on using any actual gear for the next few months.
Pull-Ups [varying grips]
Bodyweight x 15,10
…remaining 25 reps done after all other assistance…
Bodyweight x 9,5,4,3,2,2 = 50 total reps
Single Arm DB Bench Press
60lbsx15x2/per arm
Push-Ups [w.mini band]
Bodyweight x 10x3sets
Kroc Rows
110lbsx20/per side Rep PR
Dumbbell Tricep Extension
40lbsx15x3 sets
Single Arm Pushdowns
50lbsx20/per arm
50lbsx12/per arm
De-load weeks for me mean that I go all out on assistance, so that’s what I did today since my bench press sets didn’t exactly drain me. 15 reps on pull-ups is close to PR territory so I was happy with that, did the last 25 reps after everything else so there was a huge drop off in muscular endurance. Push-ups and single arm DB bench were add-ins, I’ll usually do low-incline NG DB press on Thursdays. All in all a good high intensity session, finished in just under 60 minutes.
