Great work, Jack! Squats and bench are both still moving northward.
You might like to lift in the 198s, but your body might prefer the 220s…just sayin’
Thanks GV!
LS, you might be right, but I’m carrying some extra flab so I don’t know. I need to figure out how to build without going nuts on the carbs.
Squats: 45 x10, 135 x5, 225 x3, 275 x1, 315 x1, 365 x1, 415 x1, 365 x3, 315 x3.
Bench: 45 x20, 135 x5, 185 x3, 225 x1, 245 x1, 275 x1, 295 x miss, 275 x1, 245 x5.
Chins: 11, 8, 7.
Notes: It was a good squat night. 415 moved relatively fast, the triple at 365 felt pretty fast and easy, and I held each rep on the triple at 315 at bottom for a 5 count. I almost hit 295 on bench but just barely got stuck. I see hitting this soon maybe this week.
Strong work Jack. 295 will go up real soon I’m sure.
JJack,
A suggestion if I may:
When trying to get a big number up on the bench with some people we over reach on the warmups before going for the PR
Basically do some partials 6-8inch range at the top of the movement with a weight that is 25% more than what you are going to attempt.
Say you want to hit 300 on the bench we would do these on the partials 275x3,305x,2,325x1,350x1. then remove the pins and hammer the 300 home!
Rick, your suggestions are always welcome, and thanks for stopping in!
Press: 45 x20, 95 x5, 115 x3, 135 x1, 155 x1, 185 x fail, 175 x1, 155 x5, 135 x5.
Deads: 45 x10, 135 x5, 225 x3, 315 x1, 365 x1, 415 x1, 465 x1.
DB OHP: 50s x 10,10, 10.
Dips: 20.
Notes: 185 wasn’t even close so that sucked. 465 was a grinder and I feel pretty beat up right now. Hopefully a couple pounds of steak will help.
Nice lifting Jack!
20 dips is solid.
I’m not sure there are many things that a couple of pounds of steak won’t help!
20 dips is awesome, especially bringing up the rear.
Great work, jack.
Whats the theory behind your programing? Because it looks like you are going for a one rep PR every session.
[quote]JoeGood wrote:
Whats the theory behind your programing? Because it looks like you are going for a one rep PR every session.[/quote]
I can’t say I have the theory down, but, yes, squat and bench most days to a training pr and then pull once or twice a week to a training PR. Take a day off when necessary and maybe toss in a speed week or light week if needed. Use back off sets for more work as needed by feel.
Jack- I wouldn’t consciously think about trying to go up on the bench. Continue going to a training max that you feel 95% sure you won’t miss on each day. Two weeks from now you will likely be at or over 300.
[quote]DBasler wrote:
Jack- I wouldn’t consciously think about trying to go up on the bench. Continue going to a training max that you feel 95% sure you won’t miss on each day. Two weeks from now you will likely be at or over 300.[/quote]
Got it, thanks. I am still trying to figure out the bounds between pushing a PR and the value of not missing a lift.
I think you may find this interesting regarding the Bulgarian method of training:
[quote]gorillavanilla wrote:
I think you may find this interesting regarding the Bulgarian method of training:
www.myosynthesis.com/workouts/bulgarian-style-training[/quote]
That was a good read. Thanks.
I want to get that book soon.
On my Christmas list.
Squats: 45 x10, 135 x5, 225 x3, 275 x1, 315 x1, 365 x1, 405 x1, 425 x1, 405 x1, 385 x2, 315 x3.
Bench: 45 x20, 135 x5, 185 x3, 225 x1, 255 x1, 275 x1, 295 x miss (close), 275 x2, 245 x4.
Chins: 12, 8, 7.
Notes: 425 was heavy and slow. All in all I felt like it was a strong squat night. Bench was very close, like about a pound or so close, to hitting 295 without help. I’m feeling a little beat up but things are still moving.
I may have to slack off a bit so you will probably catch me and run me over. On the other hand I may make some sudden jump just to make you work harder. I’m wondering how I should cycle in heavier attempts because I am going to compete in a meet on November 9th and I want to calibrate my squats for my attempts.