Week 1: day 1
Last cycle wasn’t going well, started over…
Squat:
20x10 (44 lbs) add suit bottoms
75x5 (165 lbs)
130x5 (286 lbs)
160x4 (352 lbs)
185x3 (407 lbs)
210x3x5 (462 lbs) add belt & wraps
Just exhausted today. That’s it. Right hip is bothering me a bit, but I think its just getting back into it. 210 kg was not super hard. Felt heavy, but all sets and reps were very solid.
Glad you are posting in your log again, Syn;)
How is your hip feeling today? Did mom say they were deep enough?
First comment… hip is fine, quads burn like hell. 15 reps w/ 462 is hell on my quads.
lol @ second. Everything broke parallel. I’d report it if not.
Now, if I can just get the deadlift on track this cycle. I have to get 407x3x4. That’s the goal. If I can get through the first 3, that’s good enough for me. I’m holding my breath, won’t be easy.
Week 1: Day 2
Deadlift:
75x5 (165 lbs) add suit bottoms
105x5 (231 lbs)
125x3 (275 lbs)
150x3 (331 lbs) add belt
185x3x3 (407 lbs)
185x2 (407 lbs)
Decided to not do the last rep on the last set. My back was too burnt out and it just wasn’t worth the chance of injury. 11 out of 12 isn’t bad.
Week 1: Day 3
Body weight: 191.2 lbs
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) paused from here on out
90x4 (198 lbs)
105x3x2 (231 lbs)
117.5x3x5 (259 lbs)
Quit after this. My back is totally burnt out from deadlifting. This is enough getting back into the swing of things.
nice log. are you training for a meet?
how do you like sheiko?
Good start to this cycle.
Get that back some rest this weekend and start crankin’ out those reps on Sunday:D
Week 2:
Day 1:
Squats:
20x10 (44 lbs) add suit bottoms
85x5 (187 lbs)
130x5 (286 lbs)
160x4 (352 lbs)
185x3 (407 lbs)
210x3x5 (463 lbs) add belt and wraps
Day 2:
Deadlift: using 35 lbs plates
115x5
165x5
265x3
320x3
360x1
405x1 finally got this
Day 3:
Bench:
20x20 (44 lbs)
55x10 (121 lbs)
75x5 (165 lbs) all paused from here on out
90x4 (198 lbs)
105x3x2 (231 lbs)
125x2x5 (275 lbs)
Haven’t felt like doing much of anything. Next cycle should be better.
Not really posting here much anymore. kind of getting bored. Its all about picking up heavy shit, moving it, putting it back down. Trying to keep everything simple. I need more isolation work, but that’s about it.
Sounds like you are getting a bit burned out. Have you had a chance to rest in the last few weeks, between cycles?
Congrats on the 405 DL.
Keep posting, we’re following.
I lift for 4 weeks (basically, 3 weeks of high volume / weight, max on week 4), then a week off.
Pulling from 35 lbs plates is hard. I only have one pair, so then its 25s stretching out for miles. Makes things interesting.
I have to get more volume in; I was only doing the basic first lift. Although people would say I’m not doing anything right, my lifts are going up.
I think now that school has started up (tomorrow), I’ll be more structured and that’ll work out. On top of that, It takes me more time recover due to my back injury, so now its something like 5 to 7 minutes between work sets to let my SI recover, but it works.
Kind of forces me to do the main routine then stop and eat. If I get busy, I don’t finish.
Like I said, next cycle should work out better.
Week 3: Day 1
Body weight: 189.3 lbs
Squats:
20x10 (44 lbs) add suit bottoms
85x5 (187 lbs)
130x5 (286 lbs)
160x4 (352 lbs)
185x3 (407 lbs)
210x3x3 (463 lbs) add belt, add wraps
222.5x2x2 (490 lbs)
227.5x2 (501 lbs)
Felt like hitting 500 for a double, so I upped the weight. It wasn’t too bad.
That was some good benching the other day. My bench fell to bits last week… 125x4 like. Disgusting!!
I need to get passed the 275x3x5 and move up to 281. Its a hurdle I’ve been having issues with.
Everything else feels solid.
New avatar? I miss the old one, didn’t recognize you buddy!
[quote]Synthetickiller wrote:
Haven’t felt like doing much of anything. Next cycle should be better.
Not really posting here much anymore. kind of getting bored. Its all about picking up heavy shit, moving it, putting it back down. Trying to keep everything simple. I need more isolation work, but that’s about it.[/quote]
You are too cute to be bored. Snap out of it:)
Nice job on the 405.
Question for you. Do you always pull with the 35’s?
deadlift:
Week 1:
regular pull: 80% 3x4, normal plates
Week 2:
pull from 35s, work up to a good triple, then a “max” single, belt only on singles
Week 3:
Take off
Week 4:
Max
WEEk 3: Day 3
Bench:
20x20 (44 lbs)
55x10 (121 lbs)
75x5 (165 lbs) all reps paused from here on
90x4 (198 lbs)
105x3x2 (231 lbs)
125x3x4 (275 lbs)
125x4 (275 lbs)
Good workout. My back below my right shoulder blade knotted up, so stopped here. I finally broke the 275 lbs work sets. 281 lbs next cycle.
No maxing this week. Gustav is on the way. I’ll be working witth that through the entire week. I’ll consider this “max” week an off week instead.
[quote]Synthetickiller wrote:
I need to get passed the 275x3x5 and move up to 281. Its a hurdle I’ve been having issues with.
Everything else feels solid.
New avatar? I miss the old one, didn’t recognize you buddy![/quote]
Lolz yeah, I needed a change and that’s one of the professional ones that came back from my last meet so I decided it was perfect for the job!
i’m gonna start gaining some weight now so hopefully my bench will start to take off again. I’m gonna spend some time with 3x8’s and 3x10’s tho on it too. 4 to 6 weeks maybe. It’s something that really kick started my squat training, and it’s not something I’ve done for my bench in like 3 years so hopefully it’ll be good to me!
Week 1: Day 1
Squat:
20x15 (44 lbs) add suit
85x5 (187 lbs)
135x5 (297 lbs)
160x4 (352 lbs)
187.5x3 (413 lbs)
215x3x5 (473 lbs) add belt, add wraps
Some depth issues on the 215 kg sets. I need to drop some weight off the gut. The belt hits my thigh and I can’t go any lower. I brought my stance in which helped. I’ll get this going next week.
That’s it. other things going on.
I would like to note that these sessions take 90 minutes, give or take, to complete. I need to rest longer than the average guy due to my back injury. I am starting to think that getting a workout done in 1 hour is grossly over-rated.
The first post in my log if you notice had my max at 473 lbs for 1. Now I’m doing triples and hopefully, I’ll get 573 before November if not in 3 weeks.
WEEK 1: Day 1.1
CG Bench:
20x20 (44 lbs)
55x10 (121 lbs)
80x5 (176 lbs)
80x5 (176 lbs) add doubled minis
95x4 (209 lbs)
110x1 (242 lbs)
110x3 (242 lbs) no bands
Stopped here.
I wanted to do some close grip work since I haven’t in a relatively long time and didn’t have time on Sunday. Just getting the blood flowing.
WEEK 1: Day 2
Deadlift:
75x5 (165 lbs) add suit bottoms
105x5 (231 lbs)
130x3 (286 lbs)
160x3 (352 lbs)
187.5x3, x1 (413 lbs) add belt
First work set was hard. Got rounded over on 2nd. Decided to shut it down so I wouldn’t get injured.
[b]Week 1: Day 3[/b]
Bench:
20x20 (44 lbs)
55x10 (121 lbs)
75x5 (165 lbs) all reps paused
90x4 (198 lbs)
105x3x2 (231 lbs)
117.5x3x4 (259 lbs)
117.5x7 (259 lbs) PR for reps w/ this weight
Week 2: Day 1:
Squat:
20x15 (44 lbs) add suit bottoms
85x5 (187 lbs)
135x5 (297 lbs)
160x4 (352 lbs)
187.5x3 (413 lbs)
215x3x4 (473 lbs) add belt, add warps
215x4 (473 lbs)
Some of the work sets weren’t as deep as they should have been, but were overall a lot better than last week and I was able to take my stance out a little wider this time. The recovery time between sets is about 7 minutes due to my lower back having issues if I jump the gun. I’ll work on ab work when I finally get the chance.
As everyone can see, I have only been doing 1/3 of the workload b/c I just don’t have the time. Squat moves up, deadlift appears to be maintained and bench needs work. School must come first. I can’t wait to get a job. I’ll have much more time to myself.