Dial in that spotter, man. All perfect reps, all you, all the time. Your strength is really coming along. Good job.
Thanks man, one of my goals has been to hit 275 for 5 on my own so I’m hoping to finally get there. I’ve been fortunate to have such a good spotter and one thing I need to keep in mind is that the spotter is never really doing as much work as I think.
Cycle 8
Week 2
Day 4 (99)
Deadlift
Deadlift
135 x 6
195 x 5
265 x 2
285 x 1
325 x 3
345 x 3
365 x 7
Hammer Grip Chins
BW x 10
+25 x 8
+45 x 5
+45 x 5
T-Bar Row
90 x 20
135 x 15
180 x 12
180 x 10
Bent Over Barbell Row
135 x 15
175 x 12
205 x 9
225 x 7 form may have gotten a tad sloppy on the last few
45-degree back extension
4x10x25lbs
Cardio: 23 minute walk around the paths at work
Thoughts
Deads felt great warming up. However right before my working sets started I had to deal with a 10 minute plus conversation with the owner. The typical nonsense from him complaining about the weights hitting the floor too hard and then kind of looking around to see if I had chalk. This wasn’t a heated argument or anything but just sucks that I had to waste over ten minutes with him over nonsense. Anyway, the last set of deads was tougher than I expected but I pulled through. I felt like I could have given up after three but was determined to get 7 or 8 no matter what. I may drop the weight on rows as I’m having trouble keeping strict form with 225. It’s mostly my grip and I’m using wraps for rows too.
Cycle 8
Week 2
Day 5 (100)
Standing Military Press
Standing Military Press
Bar x 10
60 x 7
85 x 4
115 x 2
135 x 3
140 x 3
150 x 6 messed up here
115 x 6
DB Side Lateral Raise
20 x 20
25 x 13
30 x 9
30 x 10
Seated DB Shoulder Press
45 x 12
60 x 10
70 x 8 spotter helped slightly on final two reps
65 x 9 spotter assisted a bit on last rep
Reverse Pec Deck Fly
80 x 20
80 x 20
90 x 10
90 x 13
Barbell Curl
65 x 14
90 x 9
100 x 8
95 x 10
Cardio: walked path at work for 25 mins
Thoughts
I messed up MP. I accidentally had 170 on instead of 150. I obviously wasn’t expecting it to be that heavy since I didn’t realize it was 170 so I pretty much killed myself to do 3 reps and the last one was somewhat of a cheap rep. After I racked I realized I messed up and put up 150. 150 ended up being difficult and even though I got 6 it was kind of a sloppy 6.
Funny 3 weeks in a row I weighed in at 199.50
Boring day, no Jets 
Cycle 8
Week 3
Day 1 (101)
Squat
Squat (ATG)
135 x 7
185 x 5
205 x 2
235 x 5
265 x 3
300 x 7
205 x 10
Good Mornings
135 x 11
155 x 12
185 x 10
195 x 8
Leg Extension
100 x 20
180 x 12
190 x 10
195 x 10
Lying Leg Curl
100 x 20
130 x 12
130 x 12
130 x 12
Alt. DB Curls strict form concentrating on the negative
40 x 8
45 x 6
40 x 8
Cardio: Walked 22 mins during lunch outside
Thoughts
It wasn’t easy and definitely, at times, was not pretty but I managed to hit 7. I also had to let out a few screams, lol. I really wanna go for 315 on the next cycle but I’m not sure if that’s too much of a jump since I don’t like to do low reps.
forgot to mention it was ridiculously hot & humid in there…had to take breaks between reps just to catch my breath
nice job. Stick to the progression of adding either 5 or 10 to the training max. You’ll get there no problem. Trust me, you’ll like it a lot better when you crank out 6 or 7 on your first go around with 315 than grinding out 2-3.
[quote]JLD2k3 wrote:
nice job. Stick to the progression of adding either 5 or 10 to the training max. You’ll get there no problem. Trust me, you’ll like it a lot better when you crank out 6 or 7 on your first go around with 315 than grinding out 2-3.[/quote]
Thanks man, that’s good advice. Maybe I’ll work toward it over two cycles. So next cycle I’ll shoot for 307.50 and then go for 315 on the following one.
Cycle 8
Week 3
Day 2 (94)
Bench
Bench Press
135 x 7
155 x 6
185 x 3
210 x 5
265 x 4
275 x 1 *did it w/ no help, wanted to test it out
195 x 8
Barbell Incline
135 x 14
160 x 10
195 x 8
205 x 8
Dips
BW x 15
+25 x 8
+55 x 6
+55 x 6
Pec Deck Fly
90 x 20
150 x 10
150 x 10
130 x 12
CGBP
165 x 8
165 x 6
Rope Pressdown
85 x 8
75 x 10
Cardio: Walked 22 minutes around the paths at work
Thoughts
Bench I probably should have pushed it for another rep but didn’t. I rested about two minutes, maybe 3, and then gave 275 a shot. It wasn’t too hard so with my spotter I probably could have done 3 on full rest. Toward the end of the workout I was really weak so I probably trained too hard tonight. Oh well, I’m off tomorrow so I’ll recover.
Lifting: OFF
Cardio: OFF - normally I walk outside but it rained all day
Good job on the bench. Your numbers keep going up.
[quote]JLD2k3 wrote:
Good job on the bench. Your numbers keep going up.[/quote]
Thanks man I felt like I struggled a lot on it but as long as the numbers go up I can’t complain.
Cycle 8
Week 3
Day 4 (103)
Deadlift
Deadlift
135 x 6
185 x 5
235 x 2
305 x 5
345 x 3
385 x 4
Hammer Grip Chins
BW x 12
BW x 10
BW x 10
BW x 11
T-Bar Row
90 x 15
135 x 12
180 x 10
180 x 10
Bent Over Barbell Row
135 x 12
175 x 9
205 x 8
225 x 5
45-degree back extension
4x10x25lbs
Cardio: 24 minute walk around the paths at work
Thoughts
bad session, just didn’t have it tonight, oh well not gonna lose sleep over it
No big deal, just get some rest and get back at it. I’m ready for my deload. I skipped the last one, so I’m due.
UVA’s going to get crushed tomorrow. Maybe the Skins will keep finding ways to win, but I’m afraid the luck is going to run out sooner than later.
Luck for the Skins may run out but as long as they get to the playoffs ya never know. With a rookie QB I never expected the Jets to get to the AFC title game last year.
Cycle 8
Week 3
Day 5 (104)
Standing Military Press
Standing Military Press
Bar x 10
55 x 8
75 x 5
105 x 3
120 x 5
140 x 3
155 x 6
115 x 11
DB Side Lateral Raise
20 x 15
25 x 11
30 x 11
25 x 15
Seated DB Shoulder Press
45 x 12
60 x 10
70 x 8
65 x 9
Reverse Pec Deck Fly
80 x 17
90 x 15
100 x 13
100 x 13
Barbell Curl
65 x 12
85 x 8
100 x 8
95 x 8
Cardio: walked path at work for 25 mins
Thoughts
It’s quite possible I’m the biggest idiot or my gym is weird but tonight I found out not all the straight bars are 45lbs. I’ve felt some were lighter than others so I asked the owner he said they vary by 3lbs. I was gonna go do 160 on MP but opted for 155 b/c I wasn’t feeling it. I’ll hit 160 next time out.
cheat meal from last night…this was soooo goood!!
Cycle 9
Week 1
Day 1 (105)
Squat
Squat (ATG)
135 x 6
185 x 5
215 x 2
240 x 5
260 x 5
275 x 10
205 x 8
Good Mornings
135 x 10
155 x 10
185 x 10
195 x 8
Leg Extension
115 x 15
160 x 15
190 x 10
205 x 9
Lying Leg Curl
100 x 15
135 x 10
145 x 10
145 x 10
Alt. DB Curls strict form, slow on negative
40 x 8
45 x 5
40 x 8
Cardio: Walked 22 mins during lunch outside
Thoughts
Last set of squats was tough so it required some rest between each rep.
Cycle 9
Week 1
Day 2 (106)
Bench
Bench Press
135 x 6
155 x 5
185 x 3
215 x 5
225 x 5
240 x 9
185 x 7
Barbell Incline
135 x 9
165 x 9
185 x 8
205 x 6
Dips
BW x 12
+25 x 8
+55 x 7
+55 x 6
Pec Deck Fly
90 x 20
150 x 10
150 x 12
130 x 12
CGBP
170 x 8
170 x 7
Rope Pressdown
80 x 12
80 x 12
Cardio: Walked 22 minutes around the paths at work
Thoughts
Have a slight cold but nothing too serious.