Bench Press
couple w/u sets, low reps quick rest
225 x 5
250 x 3
280 x 5 did 3 completely on my own and then spotter began helping
225 x 6
DB Incline
65 x 10
75 x 10
85 x 10
80 x 10
Dips
BW x 14
+25 x 10
+60 x 5
+60 x 5
Pec Deck Fly
120 x 15
150 x 12
170 x 10
190 x 12
4 sets of light v-bar pressdown
4 sets leg raises
Thoughts
Overall pretty good session. My arms were definitely fatigued by the time it came to dips. 280 x 5 on bench may look impressive at first glance but keep in mind that only 3 reps were mine. I think the spotter must have been helping a lot because after 5 I easily could have kept going but just felt like I wasn’t doing enough even though he said he was making me work hard. [/quote]
Good work. You are making a lot of progress lately. Imagine what you could do if you were sleeping at 3AM instead of posting on TNATION
[quote]JLD2k3 wrote:
5-3-1 is a great program to switch to once you have stalled out your gains on SS. If you read the book, you will find that the progression is month to month rather than each workout. It is a slower progression, but steady progression that is more sustainable over a longer period of time than SS.[/quote]
I couldn’t have said it better myself. The only thing I can really add is that it depends on your goals. For me I’m in no hurry to throw up massive numbers. I prefer slow progression. I find it better because for one you don’t burn out as often, it’s easier on the body and like I said there is really no need to rush things IMO. Slow progression, if done right, is a great way to build strength.
Bench Press
couple w/u sets, low reps quick rest
225 x 5
250 x 3
280 x 5 did 3 completely on my own and then spotter began helping
225 x 6
DB Incline
65 x 10
75 x 10
85 x 10
80 x 10
Dips
BW x 14
+25 x 10
+60 x 5
+60 x 5
Pec Deck Fly
120 x 15
150 x 12
170 x 10
190 x 12
4 sets of light v-bar pressdown
4 sets leg raises
Thoughts
Overall pretty good session. My arms were definitely fatigued by the time it came to dips. 280 x 5 on bench may look impressive at first glance but keep in mind that only 3 reps were mine. I think the spotter must have been helping a lot because after 5 I easily could have kept going but just felt like I wasn’t doing enough even though he said he was making me work hard. [/quote]
Good work. You are making a lot of progress lately. Imagine what you could do if you were sleeping at 3AM instead of posting on TNATION :)[/quote]
Thanks man. I’ve really been training hard while making sure I get in enough cals to support the rough sessions. LOL nah dude I’m never up that late during the week…the latest I post is probably 10pm. If I went to bed at 3 I’d be screwed…I get up around 7
Cycle 11
Week 3
Day 5 (144)
Standing Military Press
Standing Military Press super strict form
Bar x 8
75 x 5
100 x 5
115 x 5
140 x 5
155 x 6
115 x 13
BB Upright Row
65 x 13
85 x 11
105 x 10
115 x 9
HS Shoulder Press
90 x 15
150 x 12
180 x 10
210 x 8
90 x 23
3 Sets: Standing DB Front Raise SS w/ Seated Bent-over rear lat raise
DB Shrug
85 x 10
95 x 15
105 x 12
105 x 13
4 Sets kneeling rope crunch
Thoughts
Good session. The numbers may not blow anyone away but I trained my ass off tonight and that’s really all you can ask for. I had no long rest periods which is good cause I never slowed down or got sluggish. Today kind of sucked, insanely long commute back and forth due to the snow and then when I got home I had to spend close to 1hr shoveling. I hope everyone has a great weekend!
What is HS shoulder press? High school? Half Squat? Hamstring? Horny Sorostitute? Holy Shit!
I see you got some GPP in, too. There was a disabled vehilce stranded halfway into the entrance to my neighborhood, so I pushed it up to my house and gave the guy a ride to get his other car and get his girl and groceries home. Then this morning I helped a guy move. I look forward to resting the rest of the weekend before my game tomorrow night.
[quote]JLD2k3 wrote:
What is HS shoulder press? High school? Half Squat? Hamstring? Horny Sorostitute? Holy Shit!
I see you got some GPP in, too. There was a disabled vehilce stranded halfway into the entrance to my neighborhood, so I pushed it up to my house and gave the guy a ride to get his other car and get his girl and groceries home. Then this morning I helped a guy move. I look forward to resting the rest of the weekend before my game tomorrow night.
You got plans for the game or watching at home?[/quote]
Whoa it sounds like you had a busy weekend! I watched the game at a friend’s house who is also a big Jets fan. We made some burritos & tacos for the game and then some brownies and ice cream for dessert. That’s how you celebrate a big win! What do you think about next week’s game? It’s of course gonna be tough but they really need the QB to play a lot better. Sadly today’s games were kind of boring. The Eagles/Packers game had its moments but for the most part I really couldn’t get into it.
I didn’t watch anything today. Next week is going to be tough. NE is no joke, especially when they have two weeks to prepare. One thing is for certain, if the Jets get to the SB, they will have earned it. Having to go through Peyton, Brady/Belichick, and the Steelers/Ravens is a war path if there ever was one.
I’d say the Jets could win this game, but they’d have to play a near perfect game.
[quote]JLD2k3 wrote:
I didn’t watch anything today. Next week is going to be tough. NE is no joke, especially when they have two weeks to prepare. One thing is for certain, if the Jets get to the SB, they will have earned it. Having to go through Peyton, Brady/Belichick, and the Steelers/Ravens is a war path if there ever was one.
I’d say the Jets could win this game, but they’d have to play a near perfect game.[/quote]
I agree with your analysis. I think right now the Pats are just too powerful to go toe to toe with. I think the key to winning is getting a few big plays whether it be running a kick back for a TD, a big fumble, INT, something like that. The Pat offense right now is just so powerful that I don’t think the Jets are strong enough to hang with them.
Squat (ATG)
couple w/u sets, low reps quick rest
255 x 5
275 x 5
290 x 8 (it’s actually 7-9 reps, when it got heavy I lost count, lol)
235 x 9
Hack Squat (ATG)
160 x 15
210 x 12
250 x 10
300 x 9
Leg Extension
120 x 15
150 x 10
175 x 9
185 x 9
SLDL
135 x 10
185 x 10
205 x 10
225 x 9
Seated Calf
4 sets
Alt. DB Curls
3 sets
Thoughts
This took just shy of 80 minutes. Early on I was making awesome progress and moving rather quickly but then toward the end I got a little gassed.
Thanks man. Yeah all those reps will definitely do that to you. The nice thing is that I didn’t feel like I overtrained. It felt like I did just enough.
Bench Press
couple w/u sets, low reps quick rest
220 x 5
235 x 5
250 x 7 very slight assistance on final 2 reps
215 x 8
DB Incline
65 x 10
75 x 10
90 x 7
85 x 10
Dips
BW x 15
BW x 15
BW x 10
BW x 12
DB Fly
35 x 12
40 x 12
40 x 12
40 x 10
5 sets leg raises
Thoughts
OK session. For 250 I did 5 clean and then needed slight assistance on the final two. It wasn’t a pull or anything but more of just a slight guide to keep the momentum going. The same thing happened with my set of 90 on the dumbbells. I was also too lazy to go get the dip belt so just did bw dips. Well, it’s already snowing heavy
Deadlift
couple w/u sets, low reps quick rest
330 x 5
350 x 5
370 x 8
Wide Grip Pull-up
BW x 9
BW x 8
BW x 8
BW x 7
DB Row
70 x 21
85 x 12
95 x 12
95 x 10
Bent Over BB Row
135 x 15
175 x 12
205 x 10
215 x 10
135 x 20
5 Sets seated calf
4 sets 45-degree back extension
4 sets leg raises
Thoughts
Pretty good stuff tonight. I maybe could have pushed it more on the deads but I’ve been finding that I react better to not going all out on deads every single week. I’ll probably attempt another heavy single in two weeks. If I really pushed it I maybe coulda got another rep or two on that last set but I’m pleased with 8 reps of 370. Hopefully my rows get a little better. I think the pull ups weaken me a bit as well as being stupid and hitting that first set of db rows for 21 reps. I did get a nice burn out of it though lol
Thoughts
Strength was just slightly down from last week. I was gonna attempt 160 on MP but I noticed when doing 140 that it just didn’t go as smooth as last week so figured I’d just play it safe and repeat last week’s cycle. I may play around with my accessory work since I really haven’t been making much progress as of late. I may either cut down the reps on the first set of each lift or I may cut down the sets. I’ll play around with it.
[quote]JLD2k3 wrote:
Nice work on the DL. On OHP, if you have success with cutting the first set, you can rewrite Jim’s book and call it 4-3-1: Brian’s Song.[/quote]
Haha, ok I’ll get writing! When I rewrite it will you buy it?
