Bench, Triples
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 255 x3, 3, 3, 3, 3, 225 x5, 185 x10.
Krock Rows: 125 x32 (PR +2 reps)
DB Incline Bench: 90 x 10, 8, 7.
Cable Rows: Some x 10, 10, 10.
Notes: I was pressed for time, so I did this.
Squats Day, Triples:
Squats: 45 x10, 135 x10, 225 x5, 275 x3, 315 x3, 375 x3, 3, 3, 3, 3.
Front Squats: 135 x10, 185 x5, 225 x3, 275 x1, 315 x miss.
Notes: Squats felt good today, but every last rep was a grinder. I was wiped by the time front squats rolled around so missing 315 wasn’t a big surprise.
Light Bench, Vertical Asst.
Closer Grip Bench (pinkies inside rings): 135 x10, 155 x10, 175 x10, 195 x10, 215 x8, 195 x7, 175 x10, 155 x10, 135 x10 (very little rest between sets).
Wide Grip Pullups: +25 x4, 3, 3, 3, 2.
DB OHP: 60s x 8, 7, 6, 5, 50s x 10.
Neutral/Wide Grip Chins: 8, 5.
Dips: +75 x4 (something tweaked in my neck so I shut it down)
Curls: Bar x 15 (slow).
Plank: 1 Min.
Notes: Did this, moved quickly, got swole.
Deads:
45 x10, 135 x5, 225 x5m 315 x3, 365 x1, 425 x1, 475 x 0, 0.
Notes: Fuck me.
[quote]jjackkrash wrote:
Notes: Fuck me. [/quote]
Thanks for the offer but you’re not my type…
I try to look at “bad” days in the gym as one day closer to good day…rock on Jack!
Maybe it was for work but if you skip the 425 I bet you nail the 475. Just a thought.
Stay with it. I often come back stronger after a bad day. I tend to be more focused and fired up to make up for the bad day.
Thanks for the pep talk, fellas. I was pretty bummed out after that. 475 barely broke off the floor and its been more than a couple months since my deadlift has moved north. I think I need to change things up.
Bench day, singles:
Bench: 45 x20, 135 x5, 185 x5, 225 x3, 275 x1, 285 x1, 1, 1, 255 x2, 225 x5, 185 x10.
Krock Rows: 100 x 45 (rep PR +2 reps)
DB Incline Bench: 95s x 9, 6, 5, 75x x 10.
Cable rows: Heavy x 8, 8, 8.
Notes: My mood has been in the shitter lately, I think the seasonal change and constant rain has climbed on top of me. I’m debating whether to do a meat in December, but my numbers aren’t really where I want them.
Doing a meet in December may be just what you need. Vitamin D3 will help with seasonal disorder because you get the vitamin the sun gives you and it’s beneficial for so many things including mood and energy that no adult should miss taking some every day. Taking 2000 to 4000 I.U. is recommended and I find it really helps me. D3 helps to keep away sickness too. Any how, training for a meet and setting goals can absolutely shift your drive and focus into a higher gear as well as getting you out of the dumps. Go for it!
I agree. Do the meet. You’ve worked hard. It should be a time where you lay it all out.
Thanks fellas. I’m thinking about it, and leaning towards it. If not I’ll plan for a meet next Feb. for sure.
Squat day, Singles.
Squats: 45 x20, 135 x10, 225 x5, 315 x3, 365 x1, 405 x 1, 1, 1, 1.
Front Squats: 135 x5, 185 x5, 225 x3, 275 x1, 305 x1.
Notes: Tonight was fun, the first two singles were grinders, but the last two were deeper and easier than the first. I’m pretty happy with tonight’s work.
Good to see you back in the saddle, and glad to hear the fun is back.
Good squats like that always clear the head and lift the spirits.
Thanks fellas!
Light Bench/Vertical Asst.
Closer Grip Bench: 45 x25, 135 x10, 155 x10, 175 x10, 195 x10, 215 x5, 195 x6, 175 x7, 155 x10, 135 x10.
Wide Grip Pullups: +30 x3, 2, 2, 2, 2.
DB OHP: 60s x 8, 7, 6, 6, 6.
Neutral/Wide Grip Chins: 9, 6, 5.
Dips: +50 x 5, 5, 4, BW x 15.
Curls (slow): 50 x15, 12.
Plank: 1 min.
Notes: Did this. I am getting a bit heavier and softer around the middle so I may need to reevaluate my diet, and I definitely need to add in some conditioning.
Deads Night, 5’s day, TM 430
Deads: 45 x15, 135 x5, 225 x5, 275 x5, 325 x5, 365 x12 (full reset).
Zerchers (from about parallel pins): 135 x5, 185 x5, 225 x5, 275 x3, 325 x1, 350 x1, 375 x1 (PR +5 lbs.)
GMs: 45 x5, 95 x5, 145 x5, 195 x5.
Notes: I’m back to 5-3-1, at least for deads. Tonight was fun and moved fast. The last Zercher left me light headed for a few minutes.
Bench Day, 5’s
Bench: 45 x25, 135 x10, 185 x5, 225 x3, 240 x5, 5, 5, 4, 4, 185 x10.
Krock Rows: 100 x42.
Incline DB Bench: 80s x10, 10, 8, 7.
Cable Rows (Drop Set): Stack x 5, drop 10, drop 10, drop 10, drop 10.
Pec Dec: Some x 10, 15.
Angle Rows: Some x35.
Notes: I forgot how brutal drop sets are. I’m going to have to work more of these in for back work.
Are you doing 42 reps with 100lbs for each hand on the Krock rows? That’s good lifting.
GV, 100 lbs. x 42 reps.
Squats Day, 5’s.
Squats: 45 x10, 135 x5, 225 x5, 315 x5, 355 x5, 5, 5, 5, 4.
Front Squats: 135 x5, 185 x5, 225 x5, 275 x1.
Notes: Squats felt strong today, nice and deep, like I’m making progress. I think I like 5-3-1 for deads and my own concoction for squats and bench.
[quote]jjackkrash wrote:
GV, 100 lbs. x 42 reps.
Squats Day, 5’s.
Squats: 45 x10, 135 x5, 225 x5, 315 x5, 355 x5, 5, 5, 5, 4.
Front Squats: 135 x5, 185 x5, 225 x5, 275 x1.
Notes: Squats felt strong today, nice and deep, like I’m making progress. I think I like 5-3-1 for deads and my own concoction for squats and bench. [/quote]
Damn nice session, Jack ! And I think “liking” whatever program your doing even your own concoction, is what makes it work. You have to like and believe in the path or it doesn’t pay off usually. My 2 cents anyway…steps off soapbox
Maybe I missed it but are you doing a modified Stonglifts 5x5 for your major compound lifts?