Deads, 3’s week.
Deads: 45 x10, 135 x5, 225 x5, 315 x3, 365 x3, 405 x9 (full reset) (PR +1 rep).
Zerchers: 135 x5, 225 x5, 315 x1, 365 x1.
Notes: Deads came up quick and I probably had one in the tank. I’ve been traveling for work for the last week and didn’t feel like doing much so I did this and got out.
Bench Night:
Bench: 45 x25, 135 x10, 185 x5, 225 x3, 255 x1, 275 x1 (paused), 240 x5, 5, 5.
Machine Rows: 2 plates x 10, 4 plates x 10, 6 plates x 10, 8 plates x 10, 10, 10, 6 plates x 10, 4 plates x10, 2 plates x30.
DB Incline Bench: 100s x 6, 75s x 10, 10.
Notes: Everything felt heavy tonight.
Jack, did you get my email?
[quote]hawkcapt1912 wrote:
Jack, did you get my email?
[/quote]
I just checked, yes, thanks, that’s an account I use but don’t check every day. I’ll take a look, I appreciate it. Thanks again!
Squat Night:
Squats: 45 x10, 135 x10, 225 x5, 315 x5, 335 x5, 355 x5, 380 x4 (missed 5).
Leg Press: 10 Plates x 10, 14 plates x 8, 18 plates x 6.
Lunges: 110 x 20, 20, 20.
Leg Curls (hammies) some x 8, 8, 8.
Stiff leg deficit deads (25 lbs. plates): 305 x 8, 8, 8.
Notes: It was a weird night. I knew 380 was going to be close but I wanted to take all the reps deep and I did, and I got a little stuck and forward on my last rep and had to dump it into the pins. This took a lot out of me and pissed me off a bit. Then when I was unloadeding, I was a little light headed and not paying attention and emptied one side of the bar to nothing with 3 plates on the overside and the bar flew and dumped the weight and made a hideous racket. The whole fucking gym pretty much stopped to see what was up. Then I took shit–which I deserved–from a few of the staff I know and some of the other gym goers that I see frequently for the rest of the night. It was all good natured but I felt pretty stupid. Otherwise, things went well and I feel like I got some work done tonight.
Light Bench Night:
Bench: 45 x25, 135 x5, 5, 5, 185 x5, 220 x 8, 8.
NG Chins: 9, 7, 6, 6, 5, 5, 5, 4.
Press: 135 x5, 145 x3, 155 x3, 165x 3, 175 x1, 135 x8.
Machine High Rows: Some x 10, 10, 10, 10.
Dips: 10, 10.
Notes: Not too tough tonight but I felt like I got a little something done. I hit 220 lbs. a few weeks ago and decided its time to take it down a notch. I was 214 this morning, I think I may just slowly head back down to 200 for ski season.
Isn’t it already ski season?
[quote]gorillavanilla wrote:
Isn’t it already ski season?[/quote]
I’ve skied through winter before, but its wet and cold right now and I decided to wait till about March to drop the boat in. I could use a dry suit, but its miserable when its not only cold but rainy/drizzley.
I can understand that.
Deads Day:
Deads: 45 x 10, 135 x5, 225 x5, 315 x5, 365 x3, 425 x6 (full reset).
Zerchers (from pins, cheater height): 135 x5, 225 x5, 315 x1, 365 x1.
GMs: 45 x8, 135 x8, 205 x8.
Notes: Quick and dirty.
Yikes on dropping the plates! Least you managed to keep your toes!
Wishing for some great ski weather to head your way!
Thanks coyotegal!
Bench Night:
Bench: 45s x25, 135 x5m 185 x5, 225 x3, 255 x1, 285 x1, 245 x 3, 3, 3, 3, 3.
Machine Rows (various grips): 4 plates x10, 6 plates x10, 8 plates x 10, 8, 8, 6 plates x10, 4 plates x10.
1 arm cable rows: Some x 10, 10, 10.
Dips: 15, 13, 13, 10.
Seated Skull Crushers: 50 x 10, 10, 10.
Pull downs: Some x 10, 10, 10, 10.
Notes: I hooked up with a BOF friend of mine and did this. It was a nice change of pace and I feel like I got some work done.
Those are some nice numbers and volume on the deads and squats. Is the multiple 3’s working well for you on the bench too?
GV, I like the bench program, but bench always moves slow for me.
Squats, Volume Night:
Squats: 45 x10, 135 x5, 225 x5, 315 x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (18 minutes).
Leg Press: 8 Plates x 25, 25, 25, 25.
Leg Curls (quads): Some x 30, 30, 30.
Leg Curls (hammies) Some x 15, 15, 15.
Stiff Leg DB Deads: 50s x 15, 15, 15.
Notes: Tonight was brutal. I was supposed to limit rest to 60 second but I couldn’t keep pace after 5 sets. By 8 I didn’t think I was going to finish at all, but I did and hit all reps deep. Then I came real close to puking between sets of leg press and I felt sick pretty much until a while after I was done. I’m glad tonight is over, time for a few pounds of prime sirloin.
BW 213 this a.m.
Nice work Jack. Looks like everything is moving in the right direction.
jjack,
Your squat and dl numbers are ridiculous, lots of heavy reps and very little rest seem like a recipe for success (and discomfort) nice work.
I’m the same way with my bench moving up slower than my squat and deads. Great work moving through the near puking sensation. According to all the old timer stuff I’ve read about lifting, puking after lifting hard is a sign you’ve really done well. Never puked myself but have the stuff coming up the windpipe sometimes so I know something is right.
Thanks for checking on me folks!
Light bench night:
Bench: 45 x 25, 135 x5, 5, 5, 185 x 2, 2, 2, 2, 2, 2, 2, 2.
Pullups: 9, 7, 6, 5, 5, 5, 5, 5, 5 (52 total).
Press: 45 x10, 135 x3, 145 x3, 155 x3, 165 x3, 175 x1, 185 x fail, 135 x10.
Notes: I’m still sore from squat night. I did this, moved fast, and got out. The 185 Press almost went, it was about a 10 second grinder but I got stuck just before lockout.
Morning BW: 213.8.
Good job on the workouts and the weight. I need to lose about 10 pounds before my meet in April. It’s killing me this time.
Thanks for stopping in, Crippler!
Deads: 45 x10, 135 x10, 225 x5, 315 x5, 365 x5 395 x 8 (full reset).
Zerchers (from low pins): 135 x5, 225 x5, 315 x1, 365 x1.
GMs: 135 x8, 185 x8, 225 x5.
Notes: I’m still feeling a little beat up from squats, but tonight was fun. I didn’t have chalk so that cost me a rep or two on the money set. I set the pins pretty low on Zerchers to change things up; I had to work to get my knees under the bar. 225 is about as heavy as I have gone on GMs, so there is some progress there as well.