Hams n lowback a bit stiff. Nothin major. Cant wait for Monday. W. Only 3 lifts a session …im curious to the time frame.
Well. Got it all written up
-
4 week cycle add 5 pounds a week. Merely restart cycle +5 pounds.
-
complete the bill starr 5x5 as written- then add volume per me!
-after the 5x5 , hit a triple at 10 pounds over the heaviest 5 set, then an 8 set of the same weight as set 4 of the 5x5 was.
- so… hit the 5x5, the triple and back off 8 as mandatory per my modification.
-the three volume options would be…more sets w f the heavy 5 set… or more sets of the heavy triple set…or more sets of 8 at the back off weight.
For me- ill choose based upon need…per individual lift and will even use variance in the movement its self…I.e. closegrip/paused reps/ deficits or snatchgrip. Ect…
The plan-
Bench- hammer the 8 sets using closegrip
Squat- hammer the working 5 set…as volume is my friend here goin beltless n highbar
Deads- hammer the triples, as its a safe percentage here…the plus 10 gets me more out of it. Snatchgrip the 8 sets
Incline- hammer the 8 sets
Pause squats- back to working my 2 ct. Pauses. Very light here…so the plus 10 triples are where its at.
Chins- vary each week. All out. Deadhang. Holds at top and finish w. Weighted chins
Ab wheels- add volume ezch week. Then get some weighted reps in on last week.
Just ending first cycle by hitting my projected maxes. Hopefully this allows me to surround it w. Volume and START p.rs next cycle…
Friday- remember this was 3 day a week. I modified it to two and just took the 3 n 8 sets from the day I eliminated and added them to the two…
Monday 6-9-14
Beltless 1 min rests
Bench 5 @290
Squat 5 @255
Barbell row 5 @195x5
B.w-225… whoop that post vacation weight…
Bench felt good today
135x5
205x5
225x5
255x5
290x5
290x5 extra
300x3
255x8 closegrip
255x5 closegrip extra- happy about this…first time closegripping in a program in a while…usually this gets strong fast.
Squat- warmups atg. Working sets to parellel. Working sets felt like crap. Pushed thru tho as I had my mind locked on some added volume
135x5
185x5
205x5
225x5
255x5 parelell here on out.
255x5 extra .felt like crap
255x5 extra. Focused on stayin tight. Ezch rep. Best set
265x3 felt better than first two 5 sets. Wth.
225x8 paused each rep at parellel for a 1 ct. Felt it in quads by rep 6…
Barbell rows- standing on a plate.
135x5 chart had me START below 135. Nope
135x5
155x5
185x5
195x5
195x5 extra
205x3
185x8
185x8 extra.
Done. I was pretty whooped after the squatting. This feels like a great program already.
Boy are my upper hams…well more like glutes…sore today. Lowback a bit too. I mention because i never get sore here w. An olympic squat. I know theres more use/activation when I go to parallel vs. Atg because of the lack of rebound. But ive lifted this way for a while. The onoy thing diff. Was that set of 1 ct. Pause squats at parallel. Must have really worked em on those. Upper body a bit stiff…mostly normal. Quads not sore at all… tho they were whooped afterward. Shrug. Just one of those odd days I guess…
Wednesday 6-11-14
Core/active recovery day
B.w 221.5 w. Shoes…
Bout 20 minutes of stretches n dynamic warmup- feel beatup a bit from monday. Some of it is working late…getting up at 8a.m for field trip…straight t work… up early again!
Bout 20 minutes training. …
5 downups 1 chinup
5 roll ups 2 chins
5 clap pushups 3 chins
Workout begin - super set chins first/ ab wheels second/1 min rests
5x5 all out chins- felt heavy w. My bodyweight!
5x6 ab wheels to the ground n back. Focus on form
30 reps each.
Done. Like this day.
Like that new log title! Good stuff here, sir.
Thanks ! Seemed fitting !
Friday 6-13-14
B.w 219- gettin down…slowlyyyyyyyyy
Unbelted 1 min rests
Incline 225
Dead 285
Pause squat 2 ct. 190
Incline- felt ok.
135x5 paused
185x5 paused
205x5 paused
225x5 n.p
235x3 n.p
205x8 paused
205x5 paused 1 finger width in. Extra*
Dead- everything off 1 plate. Warmups done as power shrugs. All new here.
135x5
225x5
250x5
285x5 felt heavy. Maxed last week n it shows.
295x3 heavy again
295x3 heavy extra*
250x8 snatchgrip . Straps here tng . Pause at top to ensure form. Everything kinda burned after rep 5…
Pause squats- full 2 sec. Count at pause atg. Had my son count me down. Explode up
135x5
185x5
190x5
190x5
200x3
200x3 feelin tired here. Just sweatty n winded.extra*
190x8 as fast as possible. Felt way to easy.
Great program so far. Love it.
Nice not being sore for the weekend. Moving heavy squats to monday killed me Tuesday tho ! Need to up the volume on my pause squatting a bit. Cus weight is low… yesterday was adequate once. …but time to ramp up. Squatting 300 atg and 315x3 to parellel has upped my confidence to keep pushing. Beltless is bit harder…but its supposed to be right… deads felt heavy but I said pry why… I asses after next week. Bench felt good. Closegrip good…but want to get strong like I was on these (ive closegripped 315…and mine is an actual closegrip… pointer fingers on the smooth! Nona this moving yer grip in once inch and calling it closegrip! Rant over). Rows feel awesome my new setup is perfect. Time for father day weekend time now. Enjoy !
Ueno
Monday 6-16-14
1 min rests beltless
B.w 225… yup.
Bench- felt decent. 3 sets felt better than the 5 set. Closegrip made a huge increase…as predicted. Last week…I barely got 250 for 8…then 5 for a grinder. This week add 5 pounds - got 255 for an easy 8 in which I paused last rep. Then got 8 more ! Last two slow. Awesome!
135x5
205x5
225x5
255x5
295x5
305x3
305x3 extrA
255x8 closegrip
255x8 closegrip extra
Squats- warmup atg. Working sets to parellel. Made a decision here…im gonna keep beltless thru Bill starrs planed 5 set. All the extra I do…will be with a belt. Fairly heavy for me… just dont wantnto keep tweaking n my back I same spot. Ect. I feel fine thru planned sets. On the 8 set I paused it and had my son count 1 one thousand. These got tough after rep 5…
Atg
135x5
185x5
205x5
230x5
Parellel
260x5
260x5 extra last rep tweeked baxk a bit. Seems very minor. Well see
270x3 belted
270x3 belted extra
230x8 paused. Hold 1-2 seconds at parellel.
Rows - off a plate. Deadlift stance. Row to same spot you bench too. Bench grip.
135x5
135x5
155x5
185x5 called for 175x5. Plates…meh.
200x5
210x3
185x8 good
185x8 last two reps were shit.
Done. Will apply belt to squats as stated and same w. Deads.
6-18-14
Core/active recovery day
B.w 220 w. Shoes… comin down…
Dynamic warmup
These super setted but written individually for ease…
Warm-up
5- downups
5- rollups
5- clapping pushups
Ab wheel rollouts
- 5 sets of 7 pause last rep. These feelin better n better.buildin into volume.
Chins- 8 sets of 3 w. Full hang. Explode up. Start w. 1 ct. Hang and add a count each set! So set 8 would be 8 sec hang…got tough after set 5.
2 extra sets of chins
1 sec hang x3
1sec hang 4x6
33 total reps on full hang chins.
35 total reps on awro.
Tweak in back was minor- as assumed. Just irritating in the moment not knowing. Like it never happened now. Still plan on using belt as stated.which is still minimal.
Friday 6-20-14
1 min rests
B.w 220 heavy. …
Incline- warmup felt heavy. Got better tho…
Paused
135x5
185x5
210x5
Tng
230x5
240x3
210x8 paused
210x8 tng
Deads-felt heavy again. Better as I went. Snatchgrip felt stronger this week…
all off a plate
power shrugs
135x5
225x5
255x5
Mixed grip
290x5
300x3 heaviest
300x3 much better
300x3 best
snatchgrip w.straps
255x8 last two felt some burn
Pause squats- these feel light but the full 2 ct. Pause gets ya eventually…
135x5
155x5
195x5
195x5
205x3
205x3
205x3
195x8
Feelin good. Belt in up after working 5 sets seems perfect…
Monday 6-23-14
B.w 221… better than last two mondays.
Bench- felt good. Fairly heavy on 5,3 and 8 sets. Closegrip doin very well.
135x5
205x5
225x5
260x5
300x5 decent
310x3 heavy
260x8 closegrip paused last rep. Boom
260x5 heavy but Goodwood
Squats - added an extra set between my last atg beltless and goin p arallell. Also went belted starting at heavy 5 set. Between last weeks slight tweek and…it being 265 on there…beltless seemed skeptical for 5 w.o a tweek. Mindfuck.
Atg beltless pause last rep
135x5
185x5
205x5
225x5 extra set. Seems perfect here.
To parellel
235x5 beltless
265x5 all belted to finish…
265x5 extra. These feel smooth. Perfect form with pop at top. Belt helps…
275x3 smooth .pop at top
275x3 extra . Pop at top
235x8 my son’ counted one one thousand pause at paralell . These suck after rep 5…!
Rows- off a plate. Deadlift stance. Bench grip. Row to where you bench.
135x5
135x5
155x5
185x5 supposed to be 180
205x5 challenging
215x3 same
185x8 decent held breathe entire time. Stayed tight
185x8 held breathe thru 5. Then 3 shitty singles. Blown.
Feel good. Feel strong. Hopin I do enough beltless work to remain decent w.o it. With it im much better on heavy stuff. Over half…pry more is w.o it so should be ok… ?
Wednesday 6-25-14
B.w 220
Everything supersetted
Warmups
5 downups w. A jump
5 rollups with exaggerated lockout
5 clapping pushups pausing at bottom
5x8 ab wheel rollouts - bang em out, deadstop last rep.gettin stronger here.
8x3 chins w. 1 sec hold at top. Felt strong on these.
Extra chins
1x3 w. 2 sec hold
1x6 w. 2 sec hold. 5 th rep hitched abit. 6th rep was full monkey grip only and hitched. Still got the hold. Blown !!!
We are workin a ton. 11 plus hrs average and now its humid as shittttttt!!! Next 10 workin days will be hell. Forced on saturday too. 4 figure checks always make it worth it !
Friday 6-27-14
B.w- 220
Incline- felt good today
135x5 paused
185x5 paused
215x5 paused
235x5 tng
245x3 tng
215x8 paused
215x5 extra tng one finger width In
Deads- off a plate. Feels heavy as shit from this exact deficit…ok overall.
Power shrugs
135x5
225x5
260x5
Mixed grip
295x5
305x3 add belt
305x3 extra
260x8 snatchgrip .straps. everything Burns after rep 5
2 count pause squats- highbar.beltless.as always. Went good. Tho 2 CTS do catchup…
135x5
185x5
200x5
200x5
210x3
210x3 extra
200x8 easy.
Feelin good. Workin 11 avge hrs a day. Tiring. Got my mobility work in each day as needed tho and that’s a difference maker…