Are you still using the spreadsheet to track your progress? Mine looks good for bench and squat, but not so good for OHP and DL.
My gym had bars that were all 40 lbs. What a load of crap. They replaced those with cheap bars that did weigh 45, but they bent in a week. Now they have two Texas Power Bars and 10 bent bars, so I go steal the Texas bar and take it to whichever rack or bench I need.
[quote]JLD2k3 wrote:
Are you still using the spreadsheet to track your progress? Mine looks good for bench and squat, but not so good for OHP and DL.
My gym had bars that were all 40 lbs. What a load of crap. They replaced those with cheap bars that did weigh 45, but they bent in a week. Now they have two Texas Power Bars and 10 bent bars, so I go steal the Texas bar and take it to whichever rack or bench I need. [/quote]
Ahhh crap I totally forgot about that spreadsheet. I think with the bars it’s important to just stay consistent and use the same bar. That way whatever it weighs it really doesn’t matter b/c you’re using the same weight each week. The other problem at my gym is the 45lb plates are a little different and not perfectly calibrated so some are probably off by 1-2 or 3 lbs. That may not sound like a lot when you’re trying to deadlift 405 it makes a difference.
Cycle 9
Week 1
Day 4 (107)
Deadlift
Deadlift
155 x 6
205 x 5
265 x 3
305 x 5
330 x 5
350 x 8
Hammer Grip Chins
BW x 12
+25 x 8
+45 x 5
+45 x 5
T-Bar Row
90 x 15
135 x 12
190 x 8
190 x 8
Bent Over Barbell Row
135 x 12
175 x 10
205 x 8
215 x 7
45-degree back extension
3x10x25lbs
Cardio: None - still awful weather outside & a bit sick
Thoughts
Still feel the same as a few days ago. I’m not terribly sick or anything but have this dry hacking cough that’s been pretty persistent.
Cycle 9
Week 1
Day 5 (108)
Standing Military Press
Standing Military Press
Bar x 10
Bar x 5
60 x 7
85 x 4
105 x 2
125 x 5
135 x 5
145 x 7
105 x 10
DB Side Lateral Raise
20 x 15
25 x 12
30 x 10
30 x 8
Seated DB Shoulder Press
45 x 12
60 x 10
70 x 8
65 x 8
Reverse Pec Deck Fly
80 x 15
90 x 15
110 x 10
120 x 12
Barbell Curl
65 x 12
85 x 8
105 x 7
95 x 8
Thoughts
MP was a little tough on the last few. On the final two I had to use just a slight bit of lower body momentum just to get it up.
That was some wild game. Jets, again, didn’t look great but it was an exciting win for sure. They got the 8pm game on Thanksgiving so that should be fun.
Carvel & Five Guys burgers as a cheat this weekend!
Good work. 350x8 when you’re not feeling good is no joke.
I’m pretty sure I can’t bb curl 105…at all.
Thanks bro and you can definitely curl that, trust me. I was alwyas terrible at bb curls but just kept adding 5lbs and eventually got better. It looks a lot worse than it really is.
Cycle 9
Week 2
Day 1 (109)
Squat
Squat (ATG)
135 x 6
185 x 6
225 x 2
260 x 3
275 x 3
292.50 x 8
225 x 10
Good Mornings
135 x 10
155 x 10
185 x 9
185 x 9
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 8
150 x 9
Alt. DB Curls strict form, slow on negative
40 x 8
45 x 7
40 x 8
Thoughts
Can’t get rid of this cough. The medicine is helping a little in that during the day it’s not too bad but at night it’s been brutal and last night I was up most of the night. It’s also making it tough breathe properly while lifting. With all that said I thought this was still a pretty good session. I had to work super hard to get those 8 reps on squats.
Cycle 9
Week 2
Day 2 (110)
Bench
Bench Press
135 x 7
155 x 6
195 x 3
225 x 3
240 x 3
255 x 7
210 x 10
Barbell Incline
135 x 9
165 x 9
185 x 8
205 x 6
Dips
BW x 13
+25 x 8
+50 x 7
+60 x 6
Pec Deck Fly
110 x 15
150 x 12
160 x 8
170 x 8
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
Slightly disappointed in bench. I was hoping to hit 255 for 6 on my own but spotter had to help on the last two; mostly the final rep.
Cycle 9
Week 2
Day 4 (111)
Deadlift
Deadlift
135 x 7
205 x 5
225 x 2
275 x 1
330 x 3
350 x 3
370 x 7
Hammer Grip Chins
BW x 12
BW x 10
+45 x 5
+45 x 4
DB Row first time doing these in about a year
60 x 12
80 x 12
90 x 12
100 x 10
Bent Over Barbell Row
135 x 12
175 x 10
205 x 6
205 x 6
45-degree back extension
3x10x35lbs
Cardio: Walked 25 mins around paths at work during lunch
Thoughts
Swapped out t-bar row for db row. It’s been at least a year since I’ve done db rows so I was fairly pleased with the results. I’ll up the weight next week. I was shot by the time bb rows came around. I normally aim for 225 but 205 was pretty rough. I’ll be deadlifting 390 next week…
That’s some good lifting this week. Kroc rows are awesome. Way to go.
[quote]JLD2k3 wrote:
That’s some good lifting this week. Kroc rows are awesome. Way to go.[/quote]
Thanks man. I feel good about most of the numbers. On some I had to work much harder than others but oh well I made good progress nonetheless.
Cycle 9
Week 2
Day 5 (108)
Standing Military Press
Standing Military Press
Bar x 12
55 x 9
95 x 5
115 x 3
135 x 3
145 x 3
155 x 6
115 x 9
BB Upright Row
65 x 15
85 x 12
105 x 8
95 x 12
Seated DB Shoulder Press
45 x 10
60 x 10
75 x 2
70 x 7
65 x 6
Reverse Pec Deck Fly
90 x 15
110 x 12
110 x 12
90 x 15
Barbell Curl i’ll do these tomorrow
Cardio: Walked 25 mins around paths at work during lunch
Thoughts
I decided it was time to give 75s a shot but sadly it didn’t go as planned. My right arm seemed fine and I think I had two more reps in me, maybe more with spotter, but my friggin left arm started to give out so I played it safe and dropped 'em.
5 sets farmer walks: 70s, 80s, 90s, 100s (2)
BB Curls - 65x12, 85x8, 105x9, 95x10
Preachers - 3 sets
Hammers - 4 sets
CGBP - 4 sets
Skulls - 3 sets
DB shrugs - 4 sets
good session!
almost 4hrs of doing nothing but chillin on the couch watching jets…they got it done…7-2!!
Cycle 9
Week 3
Day 1 (113)
Squat
Squat (ATG)
135 x 7
185 x 6
215 x 2
242.50 x 5
275 x 3
307.50 x 6
325 x 2 wanted to test it out, prob could have done another rep or two
225 x 10
Good Mornings
135 x 12
155 x 8
185 x 8
195 x 7
Leg Extension
110 x 15
165 x 15
190 x 9
205 x 9
Lying Leg Curl
115 x 12
135 x 10
150 x 7
150 x 8
Cardio: Walked paths for 20 minutes
Thoughts
Squats I probably could have pushed out another rep or two on both of those heavy sets. On 307.50 the last rep was a little shaky on the way up and for whatever reason I just racked it instead of going back down. I then rested about 2-3 minutes and decided to give 325 a shot. The two reps went fine so I could have done another rep or two.
This was you not too long ago:
[quote]Soda Popinski wrote:
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. [/quote]
So much for 315, right. That took some balls going for 325 AFTER your big set. Nice job.
[quote]JLD2k3 wrote:
This was you not too long ago:
[quote]Soda Popinski wrote:
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. [/quote]
So much for 315, right. That took some balls going for 325 AFTER your big set. Nice job.[/quote]
Thanks man, sometimes I just push myself hard, it’s the only way to see where you’re at while also getting stronger. It’s not something you can do all the time but once in a blue moon can’t hurt. I think with squats everything over 300 feels so heavy so sometimes it’s hard to tell where you’re at. It wasn’t like 325 felt THAT much heavier than 307.
Cycle 9
Week 3
Day 2 (114)
Bench
Bench Press
135 x 7
155 x 6
185 x 3
215 x 5
240 x 3
270 x 3
275 x 3 wanted to give it a shot
225 x 8
DB Incline been a few months since I did these so didn’t go all out
60 x 10
70 x 10
80 x 8
85 x 7
Dips
BW x 10
+25 x 8
+60 x 6
+60 x 6
Pec Deck Fly
110 x 12
150 x 12
160 x 12
170 x 10
V-Bar Pushdown
90 x 15
100 x 15
110 x 10
Thoughts
Pretty good stuff tonight. I benched 270 for 3 with little to no help from spotter but then for some reason I decided to rack it instead of go down for another with his help. So I went looking for redemption, added another 5lbs and did it again. 275 stayed controlled the whole way and got 3 with just slight help from him at the end. I then stripped it and banged out two plates which oddly enough felt super light. DBs weren’t bad and will increase them next week.
Next cycle on your 5-3-1 week, hit the prescribed reps as your warmup, then do singles until you hit your max. My bet is you will be happy with the results. Do MWF or whatever and just do it for squat, bench and DL.