[quote]JLD2k3 wrote:
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.[/quote]
Thanks for that suggestion. That sounds like a real good idea. I may deload next week. I’m still not sure.
Cycle 9
Week 3
Day 4 (115)
Deadlift
Deadlift
155 x 6
225 x 5
265 x 2
205 x 5
350 x 3
390 x 3
Hammer Grip Chins
BW x 10
BW x 10
BW x 10
BW x 8
DB Row
75 x 10
85 x 10
95 x 10
105 x 12
Lat Pulldown (WG)
130 x 12
130 x 12
130 x 12
Bent Over Barbell Row
135 x 10
165 x 10
185 x 10
205 x 10
45-degree back extension
4x10x25lbs
Leg Raises
4x15
Cardio: Walked 25 mins around paths at work during lunch
Thoughts
Friggin’ deads . I think the problem was maybe mental. Everything felt good and then when it came to the heavy set I just couldn’t get a good pump. I had no intensity and failed getting it up the first two attempts. I think for some dumb reason I was picturing the weight a lot heavier than it really was if that makes any sense. Like I said just a dumb mental thing I think. Anyway the 3rd time I was pissed and tired of failing so I gave it a good blast and banged out 3. It was frustrating because the goal was to hit 5.
Sounds like a deload is in order, then the next three weeks ramping up to those maximal attempts. Like your thread title says: Time to kick ass!
Yeah it has been 9 weeks of lifting. I guess it could be deload time.
Cycle 9
Week 3
Day 5 (116)
Standing Military Press
Standing Military Press
Bar x 12
Bar x 8
65 x 6
95 x 5
125 x 5
142.50 x 3
157.50 x 5
115 x 13
BB Upright Row
75 x 12
95 x 10
105 x 10
115 x 9
Seated DB Shoulder Press
45 x 12
60 x 8
75 x 4
70 x 4
70 x 5
Seated Front Raise
20 x 10
20 x 10
20 x 10
20 x 10
Seated Bent-Over Rear Delt Raise
25 x 10
25 x 10
30 x 13
30 x 13
Cardio: Walked 20 mins around paths at work during lunch
Thoughts
Had some trouble tonight. MP gave me trouble on the last heavy set. I did 3 reps clean and then had to bend my knees slightly and use some momentum to get a few more. I could have kept going that way but didn’t wanna cheat anymore. I also think what I did on the final set was pretty dumb. Normally I just do 6-8 reps but it felt so light I just kept going. My guess is that it took a lot out of me and then when it came time to db press I was shot. Or I could just be very weak…
These Jet wins are getting crazy. It’s amazing how they can just keep coming back. I think Thursday shouldn’t be too hard of a game against Cincy.
Day 117
Legs deload
Abs
Cardio
Damn Jets beating my boy Schaub. No game is easy, though. Look at the typically terrible Raiders putting up 59 on the Broncos earlier this year.
How’s the deload? Feeling recovered? Mine usually leave me feeling sluggish, but I come back strong.
Yeah your boy has had some rough luck this year. Jets got another game tomorrow night and hopefully they crush the Bengals.
Deload sucks and is undeviating. The deload ALWAYS leaves me feeling sluggish.
DAY 118
Chest deload didn’t go above 205 x 5
Was a good day yesterday, back deload in the AM, food rest of the day and Jets kicked ass at night. Tonight I’ll do shoulder deload.
Hope you had a good Thanksgiving. Turkey makes the deload more effective, so time to kick ass.
[quote]JLD2k3 wrote:
Hope you had a good Thanksgiving. Turkey makes the deload more effective, so time to kick ass.[/quote]
Thanksgiving was good man and hope you had a good one too. Like I said I felt like it was a good week to do it considering the holiday. Oddly enough I usually don’t eat enough on holiday weekends instead of eating too much like most people. Thanksgiving I was basically out of the house the whole day so it was tough to get in enough cals.
Monday was legs but forgot my notebook. Nothing too important to note other than squats I did 282.50 for 7 and it was a struggle. I came off the deload real sluggish. Oh well…
Cycle 10
Week 1
Day 2 (122)
Bench
Bench Press
135 x 7
185 x 5
215 x 5
235 x 5
245 x 7
285 x 1
205 x 9
DB Incline
70 x 10
75 x 8
80 x 7
85 x 6
Dips
BW x 10
+45 x 8
+45 x 6
BW x 10
Pec Deck Fly
130 x 12
150 x 10
160 x 10
160 x 10
Cable Pushdown
3 sets
Thoughts
I guess unfortunately I’m feeling the negative side effects of the deload instead of the positives. Normally for bench I can hit 7 reps of 245 on my own but this time the spotter had to help out. 285 went fine and did it completely on my own, if I would have went down for another rep the spotter would have had to assist. I was just testing out how heavy I could go on my own. I was pretty fatigued by the time I got to dips so I went a lot lighter than normal.
If you’re going to test how high you can go, you might want to stick to the prescribed reps and use that as a warm up, or wait until the 1 week and still just do the prescribed reps. If you’re just testing the water, though, forget what I just said and go for it.
[quote]JLD2k3 wrote:
If you’re going to test how high you can go, you might want to stick to the prescribed reps and use that as a warm up, or wait until the 1 week and still just do the prescribed reps. If you’re just testing the water, though, forget what I just said and go for it.[/quote]
I probably should have planned it out better. It was one of those things where it was somewhat spontaneous. I was feeling pretty good & confident and figured it’d be a good time to give a heavy single a shot.
Cycle 10
Week 1
Day 4 (123)
Deadlift
Deadlift
155 x 7
225 x 6
305 x 5
330 x 5
350 x 6
405 x 2
415 x 2
Wide Grip Pull-up each rep full extension
BW x 7
BW x 7
BW x 7
BW x 6
DB Row
70 x 16
85 x 10
110 x 10
100 x 10
Bent Over Barbell Row
135 x 12
185 x 8
205 x 6
185 x 11
45-degree back extension
3x12xBW
Thoughts
Gave the two heavy sets a shot to see where I’m at, they weren’t too bad. The worst set was 350. I normally can hit 7-9 reps and I barely managed 6. The grip on this particular bar was real rough and was burning my hands and even chalk didn’t help. I got real frustrated after that terrible set but thankfully regrouped and then decided to give the heavy stuff a shot. My buddy was using a much smoother bar and I didn’t even need chalk for those last two sets. My barbell rows have taken a big hit since I stopped using straps. I guess I’ll have to go back to the straps. I swapped out weighted chins for pull-ups so looking forward to improving these.
Cycle 10
Week 1
Day 5 (124)
Standing Military Press
Standing Military Press
Bar x 12
Bar x 8
65 x 5
95 x 6
125 x 5
135 x 5
145 x 7
115 x 8
BB Upright Row
75 x 12
95 x 10
105 x 10
115 x 8
HS Shoulder Press
90 x 13
160 x 8
180 x 7
200 x 6
90 x 17
DB Front Raise
20 x 10
25 x 10
25 x 10
Seated Bent-Over Rear Lateral Raise
20 x 15
20 x 15
20 x 15
Thoughts
Not too much to report. I’m taking a break from db shoulder press and have replaced it with the hammer strength shoulder press and wow that was not easy.
How do you think the upright row is helping your lifts?
Are you working out before the Jets game tonight? Going to be a good one, I bet. Redskins still suck.
[quote]JLD2k3 wrote:
How do you think the upright row is helping your lifts?
Are you working out before the Jets game tonight? Going to be a good one, I bet. Redskins still suck.[/quote]
Upright rows seem to be fine. It’s just something I threw in to change things up. My old shoulder routine was getting boring. I like doing them. I keep the form real strict with no cheat reps. My shoulders have been lacking as of late so it’s hard to really say if they’re helping or not.
I got in a quick leg workout before the game. Sadly the game is now over 
Cycle 10
Week 2
Day 1 (125)
Squat
Squat (ATG)
Few w/u sets, didn’t keep track, was short on time
265 x 5
280 x 3
300 x 5
325 x 3
225 x 6
Good Mornings
135 x 12
155 x 10
185 x 8
205 x 8
Leg Extension
115 x 15
165 x 12
190 x 10
205 x 9
Lying Leg Curl
115 x 12
145 x 10
145 x 10
145 x 10
Abs & Calves
Thoughts
Was in a hurry to get home in time for the game but still a solid session. 305 was my last working set of squats which is normally max reps. I opted to just hit 5 instead b/c I then wanted to test out 325. 300 I probably could have hit another 2-3 reps and on 325 probably another rep.
Cycle 10
Week 2
Day 2 (126)
Bench
Bench Press
couple w/u sets, low reps quick rest
235 x 5
245 x 3
260 x 5
295 x 1 kind of
225 x 9
DB Incline
60 x 14
75 x 8
90 x 5 spotter helped a little
80 x 11
Dips
BW x 14
BW x 14
+45 x 8
+45 x 7
Pec Deck Fly
120 x 10
150 x 12
170 x 10
180 x 12
Thoughts
Normally on bench I max out 260 and with the spotter I can hit 6 or 7. This time I kept away from exhaust and stopped at 5; spotter barely helped the final rep. I then gave 295 a shot. I came sooooo close to finishing it on my own. I was almost at the top when I guess my momentum stopped so he helped. He didn’t grab it and pull it but he definitely assisted so I guess that’s considered a fail