Def. Feeln beatup today. The bench session w. That weight for those reps was somewhat expected.
Nice lifting man, I opened a log too! I’ll try my best to stick to the log.
Pay a visit once in a while ;D
Thanks. Ill be checking in on it!
Squats 8x3@240/2x3 atg @215
Stifflegged 4x6 @225
1 min rests beltless
B.w 218 w. Shoes
Squats - these are goin well. Findin a better groove n confidence growin w. Bigger weights. Now the back of sets feel easy…but odd. Hah… I go for a p.r next week w. Highbar…
Stiff legs- gettn better st these.starting light has helped. I pyramid up in sets of 6 to the working set. Then today I did some extra at top weight. 4 sets of 3 after w. Shrugs at the top of each set. Honestly my neck area n traps have been stiff and my usual 4x8 w. Shrugs woulda made it stiff again. So…let it pass n get back at it next week.
Better pic than before. Least im in shorts. Same height… I use same exact style/ setup for parellel and atg. Just touch the chair n come back up. Im not pausing…nor sitting back or down. Literally trying to mimic my high bar atg…just to the chair n back up… for clarity.
Good things comin. Next week is heavy week of the cycle… already thinkin of some tweaks.
Mostly to press day…some to weekly progression
-thinkin of takin a break from closegrip to figure out incline…
run my bench progression as planned, then back of sets @ 90 percent w. A variation…probably paused bench.
Progression
10x3/8x3/6x3/3x3 finishing remainder of sets w. Back off variation till 10 sets.
Deadlift/snatchgrip
bench/pause bench
Squat parellel/ atg
Last week will be new. A 3x3 @90 percent
80/82.5/85/87.5 to 82.5/85/87.5/90
Came down with a bug saturday evening. Hacked everything up. Squirts. .u name it. Laid around all sunday dozin off. Got some food In. Then severe bloat n gas all night. Physically feel god today. But my stomache is grumpbly and tho better. A bit bloaty. Gonn get some dynamic warmup In and try to train. Its heavy week… jutmyluck.
[quote]barbedwired wrote:
Came down with a bug saturday evening. Hacked everything up. Squirts. .u name it. Laid around all sunday dozin off. Got some food In. Then severe bloat n gas all night. Physically feel god today. But my stomache is grumpbly and tho better. A bit bloaty. Gonn get some dynamic warmup In and try to train. Its heavy week… jutmyluck.[/quote]
The name of the exact liquid escaped my mind right now, but hammer the stuff they give babies that’s basically liquid carbs that you can buy anywhere…faaaack someone help me here
[quote]chobbs wrote:
[quote]barbedwired wrote:
Came down with a bug saturday evening. Hacked everything up. Squirts. .u name it. Laid around all sunday dozin off. Got some food In. Then severe bloat n gas all night. Physically feel god today. But my stomache is grumpbly and tho better. A bit bloaty. Gonn get some dynamic warmup In and try to train. Its heavy week… jutmyluck.[/quote]
The name of the exact liquid escaped my mind right now, but hammer the stuff they give babies that’s basically liquid carbs that you can buy anywhere…faaaack someone help me here [/quote]
Pedialyte?
[quote]LoRez wrote:
[quote]chobbs wrote:
[quote]barbedwired wrote:
Came down with a bug saturday evening. Hacked everything up. Squirts. .u name it. Laid around all sunday dozin off. Got some food In. Then severe bloat n gas all night. Physically feel god today. But my stomache is grumpbly and tho better. A bit bloaty. Gonn get some dynamic warmup In and try to train. Its heavy week… jutmyluck.[/quote]
The name of the exact liquid escaped my mind right now, but hammer the stuff they give babies that’s basically liquid carbs that you can buy anywhere…faaaack someone help me here [/quote]
Pedialyte?
[/quote]
YES…drink 2 or 3 of those
Monday 4-7-14
2 min rests . Heavy week. Beltup.
B.w 211. Fauk!
Deads 6x3@300 p.r
Snatchgrip 4x3 @245 p.r
Pause squats -1x3 @235 p.r
Pushed the rest of that black poison out . N instantly felt revived.
-couldnt have goe better. Glad glaad glaaad I decided to try…
Deads- hit all sets w. Fair ease 1st rep the toughest. Complete deadstop on every rep ! Knew right from warmul this would be a good one. Warmed up all sets from 3" deficit
3"
135x6
135x6
225x3
225x3
245x3
265x3
275x1
295x1
Floor
6x3 @300
Snatchgrip 4x3 @245. Felt great. Perfect form n explosive each rep. Full grip till last rep of last set hand finally opened
Pause squats- knew ahead 235 was a p.r . Just a 1x3. But I mplemented pyramid to get plenty of volume. Agai doin these after deads is not only bread n butter for going from posterior chain to nailing my quads n core up front but the activation from pulling 300 down to pause squatting "only " 235 is awesome.
After deads- beltless pause squats highbar
Barx3
135x3
205x3
215x3
225x3
235x3
Just pull plates down so.
225x3
205x 3 adding 1 sec of pause to each rep, ending in 3
135 x 3 5 second holds explode up
Jump in joy for the rep scheme p.rs and I didnt shit my pants!
Well. I drank a big glass of water upon waking. Dynamic warmed up w. Stomache cramps. Shit brains out… but last load was instantly better. Had two poptarts and a sf. Zero carb energy drink. Zing resdy to go ! Drank a whey shake during warmups n deads… worked out luckily…
Great job man! Awesome things coming in your future
Thank you! I hope so. I never miss a workout and am init for the big picture… a year or…five from now…ect…
Upon all the excitement forgot to post my rows…
135x6
135x6d.h
155x6
155x6d.h
185x6
185x6d.h
205 3x3
185x6
135x12 d.h
D.h means I did set dead hang bout 2 inch off the floor.all others deadstop on floor.
Tuesday 4-8-14
2 min rests heavy week
Bench 6x3 @310
-paused bench 4x3 275
Incline -progressions 8/5/3
Chins/planks
B.w- 212
Nother great day
Bench 6x3 @310 knew from first set I had this. Warmed back up n stretched it good. Also wore a velcro style back brace…the pressure from that makes myback muscles much less tight during bench. Nailed all sets…3rd rep slower on last 3 sets… no real grinders
4x3 paused bench @ 275- thought this would feel like feathers…no… had my son home today to spot so had em give me press command after 1 sec pause. These were tough… but doable…
Did some various chins n 30 second planks. Got a chin plus 20 pounds- p.r?
Incline bench- trial run at the progressions theme… after pause benching…and this incline session. … I dont feel as bad about dropin closegrip…tris get hammered bench/pausebench/incline pause bench
Paused incline
135x8
185x8
205x5
225x5 barely
245x3 barely -hoped for a second set of 3 here…nope
205x3 medium grip
205x3 medium grip
Done. Great day best bench felt In 2 weeks = back felt best.
Thursday 4-10-14
2 min rests belted
Squat 6x3 @250
Atg squat 4x3@225
Stifflegged 1x6@235
B.w 215
Squat s- doing each warmup set twice is def. A staple. Squatting to parellel is starting to take off. 6x3 @250 is a p.r since starting olympic style squatting. This weight felt light. Never struggled on any rep… im getting stronger. Also staying in groove more…! Remember this is my heavy week…
4x3 atg after- to finish my 10 sets I go atg here at 90 percent. After the 6x3 feeling light… you expect these to be too. While they never challenged me… they didnt feel light and by the time I was done… I was fatigued. Same thing happened on bench this week… so id say it formulated right. Just need to mentally not look finishing* over…
Stiff legged- thesefelt heavy as I was fatigued. Also had belt on 1st three sets… took it off for last and felt better. Wierd.
Wore my belt George Leeman style this week. Diff feeling but so far effective on deads n squat. Too akward on stiff legged. Which is fine I dont normally wear it for them… and for the matter this week was only week where it was used this cycle…
Great day so pumped about squatting starting to climb…
Last day of my vacation /last days of kids spring break.
Got the next 4 weeks written up. Pretty much as discussed earlier.
-back off sets after working sets to finish the the 10 sets @ 90 percent of the working weight…except on snatchgrip deads… w. No straps im limited on grip n went .80 percent.
-progressions on Incline worked great on my trial day. No planned weights. Just planned reps. Add a plate each set 10/25/35 s ect… till failure. . If this works out id say everyday is set and id like to progress this template thru summer. 5 pounds a cycle. Ezch cycle is 4 weeks. Well see…
Monday 4-14-14
1 min rests. No belt
Deads 10x3 @275 3" def
Pause squats 4x @205
Barbell rows 4x6 @165
B.w 217
This day wooped me good! Lots of volume. Little rest. W.higher temps here… I was sweattin like no other n breathin hard after a while…
Deads- full 3" def. Deadstop everyrep. On the minute sets. Last 5 went to mixed grip. Using thicker bar… love it…
Pause squats- wanted to mix it up here to challenge myself. Boy did I guess right…4x6 after deads was a xhallenge. Full pause each rep. Reps 5n 6 on set three I felt myself becoming depleted and my mind said raxk it…quit. ididnt…but on last two sets I took 10 deep breathes before hitting the timer to begin… last set felt good tho…glad I pushed thru. Always workin 3s here… 6s brought on a good challenge.
Rows- very fatigued. Same 3" def as deads. 1st two sets…shaky… felt my self recovering and each set after felt better n better. Did 2 extras…to make a 6x6.
30 working reps on deads 3" def. No belt
24 working reps atg paused highbar. No belt
36 working reps on rows 3" def. No belt.
Volume?
Doing this week fasted. Wake from sleep. S.f no carb energydrink and a bannana. Dynammic warmup…train. boom.
Some decent doms today. But not in my quads as expected. The top ofmy hams and low back is where its at. I had some decent doms settin in both quads last night, especially where it meets my knee on my right leg, top n more Inside. This always shows the most here. I iced my quads after a hot shower last night and that may have helped…
MAde up my mind gonna go 4x6 next week on this day as well…then last two weeks dig in some heavier threes…
