Thanks Joe!
3’s day, bench, TM 240.
Bench: 45 x20, 135 x10, 155 x3, 175 x3, 195 x3, 215 x5, 135 x10.
Cable Rows: 100 x10, 120 x10, 140 x10, 160 x10, 180 x10, 200 x10.
DB Incline Bench: 60s x10, 65s x10, 70s x8, 75s x5.
BB Rows: 135 x10, 145 x10, 155 x10.
Notes: Onward and upward.
Crankin’ out good volume in here.
[quote]JoeGood wrote:
Zerchers at 315 are no joke, seriously big time effort. [/quote]
x2
Your bench numbers are already moving back north…
Thanks for stopping in and checking on me, folks.
3’s Squat Night, TM 325.
Squats: 45 x10, 135 x10, 185 x3, 235 x3, 295 x7.
Front Squats: 135 x5, 185 x5, 225 x1, 275 x1.
Notes: Doesn’t seem like much on paper but every rep was to rock bottom and I’m ok with it.
To someone who enjoys squatting, that looks like very much on paper. Nice work, jjack!
Hey, Wiex, thanks for stopping by!
HIIT: Skiied two sets.
Notes: We got our Indian summer/maybe 90 something tomorrow so I may push the gym back a day and head out again.
It’s over 90 degrees here everyday. I’m jealous you’re skiing.
3’s Day, Press, TM 145.
Press: 45 x20, 65 x10, 85 x3, 105 x3, 130 x8, 105 x10.
WG Pullups: 9, 7, 6, 5, 5.
Dips: BW x10, +20 x10, +40 x5, BW x8.
Chinups: 5, 5, 5.
DB OHP: 40s x 10, 10, 8.
Notes: Did this, now time for a big ass rib eye.
I’m having a big steak tonight and following all the lifting it’s right on time. Rib eye sounds good.
3’s Day, Deads, TM 395.
Deads: 45 x10, 135 x10, 185 x3, 225 x3, 275 x3, 325 x3, 355 x9.
Zerchers (from low pins): 135 x5, 225 x3, 275 x3, 325 x1.
GMs: 135 x 8, 8, 8.
Notes: This felt like enough for today. I’ll start upping the asst. work next cycle.
HIIT: Skied 1 & 1/2 sets till the lightening came. Then walked a few miles at the fair.
I’ve started doing Zerchers after deads and can I say how impressed I am that you can Zercher 325? I can’t even imagine…
[quote]JoeGood wrote:
I’ve started doing Zerchers after deads and can I say how impressed I am that you can Zercher 325? I can’t even imagine…[/quote]
I couldn’t agree more. I’d say a day of Deads, Zerchers and GM’s is enough to put me on the floor. I couldn’t imagine doing more assistance work after that, let alone plan for it.
Thanks for the support fellas!
1’s day, bench, TM 240.
Bench: 45 x20, 135 x10, 185 x5, 205 x3, 225 x8, 185 x10, 135 x10.
Cable Rows: 120 x10, 140 x10, 160 x10, 180 x10, 200 x10, 220 x6.
Incline DB Bench: 70s x10, 85s x6, 70s x8.
BB Rows: 185 x 5, 5, 5.
Pec Deck: Some x20.
Australian Pullups: 15, 12.
Pushups: 15.
Notes: Bench day felt good after a carb re-feed (baker’s dozen fair scones plus cinnamon rolls last night). I was really getting grouchy on effectively zero carbs for the week. I’m not sure if the money set was an honest 8 because the spotter had his hands on the bar but he claimed no help. All in all it feels like things are moving along.
225x8 is real solid Jack. Whole session looks strong especially for just starting back. Nice work.
Thanks Dave. I should be back in the groove soon, I think.
1’s Day, Squats, TM 330 (adjusted).
Squats: 45 x10, 135 x10, 185 x5, 225 x5, 275 x3, 315 x 6.
Front Squats: 135 x5, 185 x5, 235 x1, 285 x1, 135 x10.
Notes: I was supposed to do 305 for my money set but forgot and loaded 315, so I adjusted my TM to coincide with the tops set. I hit every rep to rock bottom and left one or two in the tank on the money set. I felt pretty good about the front squat single. This was plenty for today, but I’ll be adding some volume/asst. work soon I think.
1’s day, Press, TM 145.
Press: 45 x20, 65 x10, 85 x5, 105 x5, 125 x3, 135 x8, 125 x5, 105 x10, 85 x10, 65 x10.
WG Pullups: 10, 7, 6, 5, 5.
Dips: BW x10, +25 x8, +50 x5, +25 x5, BW x10.
CG Chins: 6, 6, 6.
DB OHP: 45s x10, 50s x5, 40s x10.
Pushups: 10
Notes: Today felt like a little progress and I’m leaning out a bit.
Jaxk- Wasting no time returning to form I see…it looks good to me bother!
HIIT: Skied two sets.
Nice work Jack! Didn’t take long for things to start moving for you.