week 3 day 1
Paused bench
245x3
260x3
275x3 (nice pr for me especially 3 paused reps former Pr was 1)
Bench touch and go
245x6
Wide grips
215x6 2 sets
dead bench
245x1 4 sets
fly
3x6 55lbs
front raise
3x5 55lbs
hammer curl
3x6 65lbs
will do iso abs tonight 3 sets of 1 minute
ready for my deload I am happy with my bench definatly got stronger in 3 weeks time
so I decided to do a contrast shower for the first time last night…What an awful idea. Am I the only one who cant breath when the cold water hits you…good lord my squat better be awesome today
Squats 5 sets of 5 at 340…felt like puking the last 3 sets
oly paused squats 2 sets of 6 at 245…felt like puking both sets
side bends 3 sets of 8 45lbs
plate twists 3 sets of 10
felt like ass but got through 5 sets of 5 over 300lbs sucks major ass but prolly will make me better
Close grip bench 2x8 225lbs…A year ago I couldnt lift this 1 time with a regular grip crazy…
overhead press 2x8 135lbs
bent over row 3x15 30lbs
bicep curl 3x10 30lbs
knee raises 3x12
straight leg raise 3x9
weighed in 256 today. I honestly feel real strong right now even for feeling beat up. I have a deload and the next block in this program ramps up the intensity. So ready for deload but I got I more day to eek through.
also didnt mean bent over row, it was a bent over lateral
That’s some crazy progress in a year
I also gained 50lbs im sure that helped a lot. Just stayed consistant and good things just started happening in the last 3-4 months. Its like something clicked so I am sure its gonna come to a screeching hault soon lol.
Never underestimate the contribution a good ol gut will add to your total! 50 pounds in a year? Thats nuts
it was disgusting what I was eating. I started out “clean” eating and went from 200 to 215 and just got stuck. Then I decided screw clean eating. Hundreds of Wendy’s baconators later I stormed to 256 lol. I swear fast food is anabolic…it just has to be
FUck it man…plenty of time to get abs once you’re strong.
exactly, I figure when I get to 308 ill trim it back to 275. Im 6’2ish, not too many 6 foot plus lifters come close to any elite total under 275. I must get into Rhodestown!
Squat explosive 6x2 @ 225lbs
deadlift 405x2 445x2
deadlift (60 sec rest) 10 sets…yes 10 sets of 3 with 335 by set 5 I knew I should have fully read the program before commiting. oh well will make me better
shrugs 3x15 @ 235
bent over row 3x5 @ 225
spread eagle sit ups 3x10
finally time to deload next week. My body is pretty beat up so it is just in time. 10 sets of 3 is sickening.
it the words of the grandma in happy gilmore “my fingers hurt”
deload
bench paused 205 3 sets of 1
bench touch and go 155 1 set of 6
wide grip paused 2 sets of 6
flys 2 sets of 5
hammer curl 2 sets of 5
front raise 2 sets of 4
front and side iso abs 3 sets 1 min
deload day 2
squat 315x2x2
squat (90 sec rest) 225x3x3
oly paused squat 205x2x2
one leg deadlift 3x3
side bends 3x6
plate twist 3x10
I am going to start online training with Josh Bryant after this deload. Wanna take it to the next level and be able to compete on a high level.
What’s your hammer curl PR brah?
Ive heard good things about Josh. I truthfully have no idea who he is, but people seem to get good results from his programs. Any idea what he will be having you do?
50-60lbs with some body english. at the gym at my work our dumbbells start out at 50lbs so I make due. I have no clue until I talk with him this week. I cant wait because it seems that everyone who works with him puts like 100 on their total which is nuts
Alright first day on Josh Strength method. I will not be posting everything hes got me doing because he makes his living off programming. I can say right now its a lot of volume…a lot! I will def cover the main lifts and pr’s for everyone who gives a sh!t
Bench paused 235x3 255x3
touch and go bench- a bunch of sets moving the weight as fast as possible
wide grip paused the dead bench as I have been doing.
lots of assistance- the high lights for me were doing overhead shurgs for the first time and scapular retractions.
lots of tricep work and iso abs.
I was absolutely spent at the end. This so far has got me working muscles that I didnt know existed.
I need to focus on recovery so Im gonna eat a lot more protein.
good things on the horizon!
Squat day
335x3, 355x3
squats 1 min rest 6x3 315 (this sucked)
oly paused squats
one leg dead
GHR-4x12 (ouch)
band resisted clam shells / glue ham bridges / tears…
abdominal
My hamstrings feel like crap, gotta eat to recover
day 3
CG 3 board 215x3 2 sets
military to top of head 135x10 2 sets
dicks press, I’s, T’s, Y’s, tate presses, shoulder box, lower ab knee raises, and some bent over laterals
felling sore as hell just making it through
day 4
explosive box squat 6x2
deadlift 400x3 425x3
deadlift 60 sec rest 350x6 sets of 4
deficit deads, shrugs, rows, gm’s, spread eagle sit ups, and pull ups
god today was a grind! got through it now I can get some rest for a few days.