Thanks OG! GV, I’m just doing something I concocted that for the most part cycles 5x5 reps, 5x3 reps, 5x1 reps, add ten pounds next cycle (lower) and 5 lbs. (upper) and repeat.
5s are maybe the greatest strength builders and using your progression should yield nice results.
Thanks GV.
Light Bench Night:
Closer Grip Bench: 45 x20, 135 x10, 155 x10, 175 x10, 195 x8, 215 x4, 195 x5, 175 x6, 155 x8, 125 x10.
Wide Grip Pullups: 8, 6, 6, 5, 4.
OHP: 45 x10, 95 x5, 145 x5, 95 x 10, 10, 10, 10, 10.
NG Chins: 6, Chins 5.
Curls: Some x10, slow.
Notes: I was pressed for time and rushed through this.
Deads day, 3’s, TM 430
Deads: 45 x15, 135 x10, 225 x5, 275 x3, 315 x3, 385 x 10 (full reset).
Zerchers (from parallel pins): 135 x5, 225 x5, 315 x1, 355 x1, 380 x1 (PR +5lbs.)
GMs: 45 x5, 95 x5, 145 x5, 200 x5.
Notes: I got this done fast tonight. I won’t say the Zercher was light, but it wasn’t a grinder either. I was pretty pleased with the lift. I am closing in on a 2x body weight Zercher from pins, which would be cool. Weight this morning, 204 lbs.
Bench, Allegedly Triples Day.
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 270 x1, 260 x3, 2, 2, 2, 2, 225 x5, 185 x10.
Krock Rows: 100lbs. x46 (PR +1 rep).
Incline DB Bench: 100s x 6, 6, 4, 75s x8.
Cable Rows, mechanical drop-down set starting with stack: 5, 8, 8, 8, 10, 10 (no rest).
Notes: I misloaded the bar on my first working set on bench and that kinda threw things off tonight. I’m closing in on 50 reps for Krock Rows, but I’m starting to dread these damn things.
Hell of good work on the deads and the Krock rows are great. The bench and zerchers are looking nice too. I think the Zercher work is excellent for hips and lower back and I really enjoy them for building power. Double body weight on the zerchers is good.
Thanks GV. I appreciate it.
Squats, allegedly triples.
Squats: 45 x20, 135 x5, 225 x5, 315 x3, 385 x 3, 2, 2, 2, 1 (dump second rep into pins),
Front squats to rock bottom: 135 x10, 185 x5, 235 x3, 285 x1.
Notes: Today was the third heavy day in a row. I should have stayed home but I got a busy schedule tomorrow and I was bored and it was raining and the Hawks had a bye. The first triple on my working sent was a grinder and I knew I didn’t have another triple in me right then and there. The rest of the doubles were hard after that. The last set I got stuck on the bottom of my second rep and dumped it into the pins. Meh. Oh well, I still think the work I did get in will make me a little stronger.
T-Day Extravaganva:
Deads: 45 x15, 125 x5, 225 x5, 315 x5, 365 x3, 405 x 8 (full reset)
Zerchers: 135 x5, 225 x5 315 x1, 255 x1, 385 (against dead bolts) x0.
GMs: 45 x5, 95 x5, 145 x5, 195 x5.
NG Chins: 10, 8, 6, 7.
Press: 45 x5, 95 x5, 145 x5, 185 x1.
Notes: No progress on deads since August. The Zercher didn’t fucking budge. I was actually happy with the Press I tossed in at the end. Now to spend the next 6 hours in a food coma
Happy T-day everybody.
Bench Day:
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 245 x1, 275 x1, 300 x pinned, 275 x2, 225 x8, 185 x10.
Krock Rows: 100 lbs. x 50 (oh hell ya)
Incline DB Bench: 100s x 8, 5, 4, 70s x 10.
Cable Rows: mechanical drop sets, starting with stack, two sets.
Pec Deck: Some x 15, 15.
Notes: My bench sucks, but I was pretty pleased with myself after hitting a 50 rep Krock row.
[quote]jjackkrash wrote:
Bench Day:
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 245 x1, 275 x1, 300 x pinned, 275 x2, 225 x8, 185 x10.
Krock Rows: 100 lbs. x 50 (oh hell ya)
Incline DB Bench: 100s x 8, 5, 4, 70s x 10.
Cable Rows: mechanical drop sets, starting with stack, two sets.
Pec Deck: Some x 15, 15.
Notes: My bench sucks, but I was pretty pleased with myself after hitting a 50 rep Krock row.[/quote]
Jack, check your email. My bench is shitty and was given something to follow by someone much stronger than I.
Good work going on in here.
Where are you getting stuck on the deads?
james
[quote]atypical1 wrote:
Good work going on in here.
Where are you getting stuck on the deads?
james[/quote]
It seems like if I can get it moving more than an inch or two I can lock it out. Lately it just feels like its been bolted to the ground when it gets heavy.
Jack- Squats and deads look like they are going well.
I just came off of the Smolov Jr. Bench cycle and was pleasantly surprised it didn’t cause me any shoulder problems. May be worth a try. You would need to limit deads and squats to maintenance work for the one month program but your numbers are strong on those lifts so that shouldn’t be a big deal.
I did 347 in a meet on October 20, took a week off after the meet and ran the program beginning the next week. Got 360 last week and should have had 370. Not a huge gain but I do think all of the benching helped me dial in my form some.
8x405 on deads is no joke big man.
[quote]jjackkrash wrote:
It seems like if I can get it moving more than an inch or two I can lock it out. Lately it just feels like its been bolted to the ground when it gets heavy. [/quote]
That’s exactly how I am too. If I can move it then it will typically go all the way. I’m hoping the extra work on my hams/glutes and the DE days cure that. I’ll let you know.
james
Thanks Joe, I appreciate it. James, I’ll be following along.
Squat Night:
Squats: 45 x10, 135 x5, 225 x5, 315 x3, 365 x1, 405 x1, 425 x close but no cigar.
Front Squats: 135 x5, 185 x5, 225 x3, 275 x1, 305 x1 (all to rock bottom).
Notes: 425 was close but I couldn’t grind it out. I lost little tightness on the way down and didn’t recover. All in all I’m not all that disappointed, I feel like squats are moving little by little and 405 felt pretty easy all things considered.
Jack, are you still doing the meet in December?
[quote]Crippler56 wrote:
Jack, are you still doing the meet in December?[/quote]
No, I don’t think so. I am probably traveling for work next weekend. I’d like to hit one maybe february/march, maybe the WA State USAPL state meet.
There should be a WABDL meet in Portland around March of April.
[quote]atypical1 wrote:
[quote]jjackkrash wrote:
It seems like if I can get it moving more than an inch or two I can lock it out. Lately it just feels like its been bolted to the ground when it gets heavy. [/quote]
That’s exactly how I am too. If I can move it then it will typically go all the way. I’m hoping the extra work on my hams/glutes and the DE days cure that. I’ll let you know.
james
[/quote]
So what would someone (me!) need to work on if they fail at just below the knee?
Looking strong Jack.