Its been a while. Had a lot of equipment issues and time constraints due to school. I’m back!
I bought some Titan dual quad briefs. Next goal is not triple body weight. That’ll be too easy in these briefs. 600+ @ 190 lbs body weight.
Week 1: Day 1
Squat:
20x15 (44 lbs) add titan dual quad briefs
85x5 (187 lbs)
135x5 (297 lbs)
160x4 (352 lbs)
187.5x3 (413 lbs)
215x3x4 (473 lbs) Good depth, still working with form.
215x6 (473 lbs) Good for 7 reps, possibly 8, possibly.
These briefs hurt around the legs, but I get use to them very quickly. As you can see, 473x6 after the rest of the squat portion is good stuff. I’ve lost no strength with my break.
I need to work with the briefs more. I’ll start with 175kg next cycle and really get used to them and just up the weight each cycle again. Well, at least the squat works perfectly. I could also lose some gut, so I think doing that’ll fix the problem as well.
I took off two weeks to take care of some personal things.
Last cycle didn’t go as planned and no new PRs to report. Missed 575 on squat, that’s about the most important topic and since I missed it, its not worth mentioning anymore.
I start my new cycle today. Hopefully, I can finally add in what I need to this cycle to help.
Squat:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
140x5 (308 lbs)
165x4 (363 lbs)
195x3 (429 lbs) cut it a little high
220x3x5 (484 lbs) add wraps, add belt
I’d say 1/3 to 1/2 of the squats were only to parallel or just above. I was having issues with heavy weight due to the 2 week layoff. I should be fine next week. The last 2 sets looked picture perfect.
CG w/ 115kg is now heavy again. I am slacking. I will not move the weight up next week.
Leg extension:
90x12
135x12x2
Flys:
10’s x10
30’s x10x3
Side Raises:
30’s x10x3
Band Pushdowns: purple band
purple band x10x3
The last two exercises were supersetted. The leg extensions were hard and I decided not to go up to 180 lbs. This is a great way to start out the cycle. I hope Tuesday goes as well.
Deadlift:
145x5 add briefs
145x3 add doubled mini bands
165x3
210x3
240x1+1 add belt (I did two singles with no breaks)
285x3 +50 lbs of chain; no belt
315x3 +50 lbs of chain; no belt
Deads:
75x5 (165 lbs) add briefs
105x5 (231 lbs)
125x3 (275 lbs)
145x3 (319 lbs)
175x3x3 (385 lbs) My deadlift is weak. I have to work on it. Way too low.
WEEK 2: Day 3
u]Bench:[/u]
20x20 ( 44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) all reps paused from here on
90x4 (198 lbs)
105x3x2 (231 lbs)
115x3x5 (253 lbs)
Oblique Raises:
10
medicine ball x10
15 kg x10
75 x10x3
Ab ripper X for entire duration, not completing all reps. This helps hit areas I was not addressing before, despite it being an infomercial product. Not a bad workout honestly.
Curls:
20x10
40x10
70x10,10 (narrow and normal grip)
50x10,10,10 (narrow, normal, and wide grip)
40x10,10,10 (narrow, normal, and wide grip)
I only broke parallel with one rep on the 235kg sets. The belt kept hitting my stomach and leg and I couldn’t go down farther. Not sure why. The other reps were to parallel. Easy weight really, very odd.
Squat: Max attempt
20x20 (44 lbs) add briefs
75x5 (165 lbs)
125x3 (275 lbs)
165x2 (363 lbs)
195x1 (429 lbs)
225x1 (496 lbs) add inzer wraps, belt
242.5x1 (534 lbs) add metal black wraps 260x1 (573 lbs) PR. 3x body weight.
First triple bodyweight lift for me. It did not feel very deep, but I was told the depth was there, although it wasn’t super deep. Since it was below parallel, that’s all I care about.
Squat: Max attempt
20x20 (44 lbs) add briefs
75x5 (165 lbs)
125x3 (275 lbs)
165x2 (363 lbs)
195x1 (429 lbs)
225x1 (496 lbs) add inzer wraps, belt
242.5x1 (534 lbs) add metal black wraps 260x1 (573 lbs) PR. 3x body weight.
First triple bodyweight lift for me. It did not feel very deep, but I was told the depth was there, although it wasn’t super deep. Since it was below parallel, that’s all I care about. [/quote]
I’m catching up to you, although I’m still not there yet. I want 600+ under 200. I’d be very happy with staying 198 and getting 650 or so. Its doable. I have an entire year to put 75 lbs on my squat.
Sheiko hasn’t failed me yet.
Now to just get my bench & deadlift back in order.
My deadlift stinks right now. Just trying to get a feel for it. 441 was not super hard, but I have to work on getting the bar past my knees. My hip drive was good if I focused on it. 30kg to go by the end of 09’.
Not a PR, but I barely stronger than this when I was repping 280x3x5. The extra upper back / DB work helped. I’ll keep this up and get 145kg next cycle.
This is a good start to the year and a good way to finish a good cycle on bench.
OFF Week: Now is the time to start actually getting strong
Cardio:
p90x kempo routine for 22 minutes
I am out of shape cardio-wise, so this is the most ideal way to get back into it. At least the cardio routines hit abs as well. Its not really a gimmic, amazingly enough