[quote]Ravenous_ wrote:
So what’ll your next cycle look like?
[/quote]
I’m going to be running advanced 531 for press and squat because they’ve basically stalled. And I’m going to continue beyond 531 for deadlift and floor press. I’ll also be doing Boring But Big for press and floor press to get more volume. The lack of volume has been hurting my pressing.
I’m finally in a good place with my both my form and strength instead of just strength.
Press Advanced 531
50x10
65x5
80x3
95x3
105x5x5 Harder than I thought it would be. I just have to get used to it.
BB Bench 5x10
95x5x10
Facepulls 5x10
15x5x10
Machine Preacher Curl 5x10
10x40
10x50
10x60
10x70
10x80
Lying Extensions 5x10
10x40
10x50
10x60
10x70
Nice. I look forward to seeing how your squats progress, since I’m running the same thing.
Deadlift Base
145x10
180x5
215x5
250x3
285x3
320x1
355x1 This wasn’t hard to get off the ground, but my lockout just sucks. I’ll be able to get 405 again once I figure out my lockout.
DB RDL 4x10
50x10
60x10
70x10
80x10 Easy
Seated Calf 4x15
45x15
65x15
85x15
105x15
Gonna add one more exercise once I decide what it’ll be.
Floor Press Base
45x10
60x5
80x5
100x5
120x5
140x3
160x3
180x1
195x2 Felt horrible.
Press 5x10
5x10x75 But these felt good…
Facepull 4x10
4x10x15
Kroc Row 4x20
40x20
50x20
60x20
70x20
Reverse Fly 4x10
40x10
50x10
60x10
70x10
Squat Advanced 531
100x10
130x5
160x3
190x3
215x5x5 These felt good
Standing Calf 4x10
150x10
190x10
230x10
270x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
Press Advanced 531
50x10
65x5
80x3
95x3
105x5
120x5x3 Solid
HS Bench 5x10
90x5x10
Facepulls 5x10
15x5x10
Did some other stuff
Deadlift Base
145x10
180x5
215x5
250x3
285x3
320x1
355x0 Ah
Floor Press Advanced 531
50x10
65x5
85x5
105x3
125x3
140x5x5 Not hard
Press
5x10x75
Reverse Fly 4x10
50x10
60x10
70x10
80x10
Kroc Row
40x20
50x20
60x20
70x20
Squat Advanced 531
100x10
130x5
160x5
190x3
215x3
245x5x3 These were not easy…
Standing Calf 4x10
150x10
190x10
230x10
270x10
DB RDL 4x10
50x10
60x10
70x10
80x10
Leg Extension 4x10
80x10
100x10
120x10
140x10
Press Advanced 531
50x10
65x5
80x3
95x3
105x3
120x1
135x5x1
Floor Press 5x10
95x5x10
Facepulls 5x10
15x5x10
Deadlift Advanced 531
145x10
185x5
215x3
245x5x5 Decided not to wear my lifting shoes and it may be the best decision I have made. I originally started wearing them cuz the movement felt better when I was doing mixed grip, but over time it started feeling horrible with double overhand. I also have a nagging left hamstring but it doesn’t hurt today which is awesome. Overall I actually felt this in my lower and upper back, which I haven’t in like a year and didn’t realize it. Hopefully this is the missing link to my deadlift. I was struggling with 355 which is pretty lame when I know I shouldn’t be.
Front Squat 4x10
95x10
115x10
135x10
155x10
Seated Calf 4x15
45x15
65x15
85x15
105x15
Kroc Row
40x20
50x20
60x20
90x10 Gotta start hammering my upper back to help my lockout. I’ll be hitting these twice a week.
Floor Press Advanced 531
50x10
65x5
85x5
105x3
125x3
140x5x5 Not hard
Press
3x10x75
Reverse Fly 4x10
50x10
60x10
70x10
80x10
Kroc Row
50x20
60x20
70x20
80x10
Squat Advanced 531
100x10
130x5
160x5
190x3
215x3
245x1
275x5x1 These were solid
DB RDL 4x10
60x10
70x10
80x10
90x10
Press Advanced 531
55x10
70x5
80x3
95x3
110x5x5
Deadlift Advanced 531
145x10
185x5
215x3
245x3
275x5x3
Front Squat 4x10
95x10
115x10
135x10
155x10
Seated Calf 4x15
45x15
65x15
85x15
105x15
Floor Press Advanced 531
50x10
65x5
85x5
105x3
125x3
140x3
160x3x3
Press
3x10x75
Reverse Fly 4x10
50x10
60x10
70x10
80x10
Kroc Row
50x20
60x20
70x20
Squat Advanced 531
105x10
135x5
165x5
195x3
225x5x5
Press Advanced 531
55x10
70x5
80x3
95x3
110x3
125x5x3 These were solid
Overhead DB Ext
10x30
10x40
10x50
10x60
Some other tricep and back stuff. Felt good today
Deadlift Advanced 531
145x10
185x5
215x3
245x3
275x3
305x5x1
Haven’t stopped lifting I just haven’t had the time to post my stuff lately.
I haven’t been eating as much as i should which is nothing new, but I hit 285x5x1 for squat yesterday with better form than I ever have.