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.
Cycle 10
Week 2
Day 5 (128)
Standing Military Press
Standing Military Press
couple w/u sets, low reps quick rest
135 x 5
142.50 x 3
152.50 x 8
115 x 8 <<<<Drop set
BB Upright Row
65 x 15
85 x 12
105 x 10
115 x 9
65 x 10 <<<<<Drop set
HS Shoulder Press
90 x 15
140 x 10
180 x 10
190 x 8
90 x 16 <<<<<<Drop set
DB Front Raise
20 x 15
25 x 11
25 x 11
Bent-Over Rear Lateral Raise
15 x 15
15 x 15
15 x 15
Abs
Thoughts
MP I did 5 reps with real strict form and the final 3 I had to slightly bend my knees to get it back up. Normally I don’t like to do that but it’s kind of similar to getting a spot on bench (at least I tell myself that ). Overall, some good volume, gave the shoulders a good blast.
Squat (ATG)
Few w/u sets, didn’t keep track, was short on time
250 x 5
280 x 3
315 x 4
335 x 1
225 x 12
Hack Squat
160 x 15
210 x 15
250 x 12
270 x 10
Leg Extension
120 x 15
160 x 10
190 x 10
200 x 8
SLDL off platform
135 x 15
185 x 15
205 x 10
Thoughts
Hit legs hard tonight but slightly disappointed in my squats. I really thought I’d get 5-6 reps of 315 especially with the spotter behind me. Most of the reps ended up being pretty heavy & taxing so I gave up after 4. I also think this will be my last week of testing out my 1RMs. SLDLs off the platform aren’t easy. I think may need straps if I’m gonna continue to do them that way. I just can’t hold the heavier weight .
Bench Press
couple w/u sets, low reps quick rest
220 x 5
245 x 3
275 x 4 (spotter assisted final rep)
290 x 2 (1 on my own, spotter assisted 2nd rep at mostly near the top)
225 x 10
DB Incline
60 x 10
75 x 10
85 x 8
80 x 9
Dips
BW x 13
+25 x 10
+60 x 6
+60 x 7
Pec Deck Fly
120 x 15
150 x 12
170 x 10
190 x 9
Couple sets of light rope pressdown
Abs
Thoughts
Numbers weren’t exactly what I wanted but sometimes it’s not all about just the numbers. Tonight I really brought it in terms of intensity and focus and that’s all you can really ask for. 275 was a little heavier than I expected. The first rep of 290 was actually easy but that 2nd rep I just couldn’t get all the way up on my own; came pretty close though.
I actually haven’t changed a thing. Diet & weight is roughly the same. Sleep & stress levels are also the same. Even in the weight room the only real difference the last few weeks was I added the 1RMs to the end of each main exercise.
Deadlift
couple w/u sets, low reps quick rest
320 x 5
365 x 3
405 x 4
440 x 1
Wide Grip Pull-up each rep full extension
BW x 9
BW x 9
BW x 8
BW x 7
Hang: BW x 68 seconds
DB Row
75 x 16
85 x 15
110 x 10
100 x 10
Bent Over Barbell Row
135 x 12
175 x 8
205 x 7
185 x 8
45-degree back extension
4x15xBW
Thoughts
Good session. The first half I really brought in terms of intensity. My rows have really been sucking. Part is probably because I’m hitting the pull-ups pretty hard but I’ve also noticed as of late my bi strength is declining. I can’t curl 105 for 10 anymore; can’t even do 8 unless I cheat a lot. I may throw in some chins on my arm day. I may also drop bb rows for now and switch to pendlay. Overall a definite thumbs up session tonight. I think if I really reallllyyy pushed it I could have banged out another rep on each of those final two sets.
EDIT: Forgot to mention I tried GHRs. I used to do these for 10 reps for 2 or 3 sets. I went to do 3 reps and felt like I blew out both my hams. Sucks, cause I really wanna switch to them. I’ll try em again next week.
[quote]BBriere wrote:
Good work. I think on my next cycle I’m gonna switch it around to the powerlifting protocol: 3’s + singles, 5’s, 5/3/1 + singles, deload. [/quote]
[quote]BBriere wrote:
Good work. I think on my next cycle I’m gonna switch it around to the powerlifting protocol: 3’s + singles, 5’s, 5/3/1 + singles, deload. [/quote]
[quote]JLD2k3 wrote:
I wish my gym had a GHR. My buddy has one in his kitchen (wife loves it) and I’ve only used it once. I think I did one and died.[/quote]
Cycle 10
Week 3
Day 5 (132)
Standing Military Press
Standing Military Press
couple w/u sets, low reps quick rest
125 x 5
145 x 3
160 x 5 this turned into a semi-push press b/c it was too heavy to stay strict
115 x 8 --Drop set
BB Upright Row
65 x 18
95 x 10
115 x 6
105 x 8
HS Shoulder Press
90 x 15
140 x 10
180 x 10
200 x 9
90 x 16 --Drop set
DB Front Raise
20 x 15
25 x 12
25 x 12
Bent-Over Rear Lateral Raise
15 x 15
15 x 15
15 x 15
Abs
Thoughts
Really crappy workout. It’s kind of funny b/c the last two sessions were real intense with amazing focus and this was crap tonight, no pump, no intensity and no focus. Oh well I just gotta shake this one off. The MP really turned into more of a push press. I used slight lower body momentum to get the weight up for each rep.