yesterday
wave 3, cycle 18
military
15xbar
8 chins
5x95
8 chins
5x145
8 chins
3x165
8 chins
5x185
8 chins
2x100 jj’s
squat
3x10x135
2x5x225
5x285
3x325
belt
6x365
5x100 jj’s, rest 30 sec
bw = 233
Great and fast workout. Chins were pretty easy. Should have done a lot more. Top squat set was relatively easy as well. Had possibly four more in me if I wanted to grind them out. Good job me.
yesterday
wave 3, cycle 18
100 jj’s
bench
5 wide pulls
10xbar
5 wide pulls
10x135
5 wide pulls
10x135
5 wide pulls
5x155
5 wide pulls
5x195
5 wide pulls
3x225
5 wide pulls
6x255
rack pulls
5x135
5x225
5x225
3x285
straps
5x355
3x405
8x455 PR 1
db curls
5x30
100 jj’s
5x50
100 jj’s
3x70
100 jj’s
Benching went pretty good. A lot of pull-ups were slightly tiring. I was still going strong though. Cut short on time so I combined days and cut out extra fluff. Real happy with the rack pulls.
Back to winning ways.
yesterday
wave 1, cycle 19
2x100 jj’s
military
15xbar
8 chins
5x95
8 chins
5x135
8 chins
5x155
8 chins
8x175 PR 2 (supposed to do 170)
8 chins
2x100 jj’s
HS high row
10x1 plate
10x2 plates
5x3 plates
6x4 plates
12x3 plates
2x100 jj’s
db lateral
4x10x30
db rear
4x10x40
2x100 jj’s
chins
3x10
2x100 jj’s
bw = 236
Really in a great training groove right now. Gaining weight and strength, clothes fitting the same, looking better. Win
yesterday
wave 1, cycle 19
squat
3x10x135
2x2x225
5x255
5x295
belt
10x335 easy cheesy
HS hack squat
10x1 plate
10x2 plates
10x3 plates
10x4 plates
10x4 plates
alt db curls
5x30
5x45
7x70 PR 3
Hot. Humid. Different location as well - so different people and different atmosphere. Those were the gym conditions. Wasn’t too much of a problem, just made breathing a little difficult. Squats were like butter. Very little effort, but I didn’t feel like passing out either.
Starting to curl some good weight finally!
yesterday
wave 1, cycle 19
2x100 jj’s
bench
5 wide pull-ups
20xbar
5 wide pull-ups
10x135
5 wide pull-ups
10x135
5 wide pull-ups
5x175
5 wide pull-ups
5x205
5 wide pull-ups
12x235 PR
2x100 jj’s
db incline
5 wide pull-ups
5x60
5 wide pull-ups
5x80
5 wide pull-ups
6x100 PRx9000
2x100 jj’s
dips
5xbw
5x35
5x50
10x70
10x50
2x100 jj’s
pushdowns
10x100
10x130
10x100
6 min jump rope
Dominated the weights this week. Bench was more like speed benching! Measured my arms after getting home - 18 1/4" pumped!!!
wave 1, cycle 19
2x100 jj’s
rack pull
10x40 db SLDL
5x135
10x60 db SLDL
5x225
10x100 db SLDL
1x275
10x100 db SLDL
5x315
10x100 db SLDL
straps
5x365
(too much lower back pump)
100 jj’s
7x415 … ouch
Off to a rough start by somehow pulling my groin while stretching. Not too bad, but hopefully it heals up quick so I can squat again next week. WAY too much SLDL volume. My lower back was too pumped and getting weak before the top set. Got through the seventh rep onto the eighth and WHOA, lower back gave out. Ah well.
wave 2, cycle 19
military
8 neutral chins
5x95
8 neutral chins
1x135
8 neutral chins
3x145
8 neutral chins
3x165
8 neutral chins
6x185 PR 1
HS high row
5 neutral chins
10x1 plate
5 neutral chins
5x2 plates
5 neutral chins
5x3 plates
5 neutral chins
6x4 plates
5 neutral chins
15x2 plates
db lateral
8x25
8x35
8x35
db rear raise
8x35
8x45
8x45
V handle pushdown
10x50
10x80
10x100
15 neutral chins
db rear raise
20x30
20x30
Good training. Handled the OHP weight well. Had another rep in me but I opted to not feel completely wasted. A lot of chins and none of them easy - groin still bothering me.
So you could of gotten 7 reps with 185…I hate you! Nice work, very strong.
[quote]whup wrote:
So you could of gotten 7 reps with 185…I hate you! Nice work, very strong.[/quote]
lol thanks
yesterday
wave 2, cycle 19
3x100 jj’s
squat
5x20xbw
10x135
5x225
3x275
3x315
belt
8x355 with a couple left in the tank
3x100 jj’s
HS hack squat
10x1 plate
10x2 plates
20x3 plates
3x100 jj’s
barbell curl
10x45
3x95
3x115
4x135 2 half reps
6x115 1 half rep
bw = 235
Good, late night training. Moved really quick through the squats with very little rest. Felt good. Was hoping and expecting to get a couple more reps on bb curl, but twas not meant to be!
I agree with whup…I think maybe you are stronger than you are giving yourself credit for…if you can ohp 185x6 than i bet you could be squatting a little more than 355x8…Just sayin…
So will we see an maxing out any time soon to see just what you are capable of?? I would be quite interested…I’m betting it is pretty darn strong!
today
wave 2, cycle 19
bench
6 wide pull-ups
10xbar
6 wide pull-ups
10x135
6 wide pull-ups
3x185
6 wide pull-ups
3x215
6 wide pull-ups
10x245 almost 11
db incline
3x55
3x80
8x100
incline fly
8x30
8x50
8x50
8x50
5x10 dips, 3 wide pull-ups
behind neck db press
108x45
108x55
10x70
6x80
straight bar push-downs
10x50
10,10x80
push-ups to failure … 12 lol
Super duper(sp) great training day. Felt strong on everything. Incline db presses really surprised me. Mustered up some rage on that last set and went to town. Front delts are sore from possibly the incline flyes and dips. Didn’t use the normal dip “machine” and it was just weird. Wider than I like and I wasn’t able to go all the way down(??).
[quote]Alpha wrote:
I agree with whup…I think maybe you are stronger than you are giving yourself credit for…if you can ohp 185x6 than i bet you could be squatting a little more than 355x8…Just sayin…
So will we see an maxing out any time soon to see just what you are capable of?? I would be quite interested…I’m betting it is pretty darn strong![/quote]
ha ha is that a challenge?!! Awe shucks man, really appreciate the kinds words from both of you. I’m just in a state of mind that what I’m doing is not good enough. I need to keep pushing myself.
Maxing? Next week is technically the max week of 5/3/1, soooo …
wave 2, cycle 19
rack pulls
10x40 db sldl
5x135
10x40 db sldl
5x135
10x40 db sldl
5x225
5x70 db sldl
1x315
5x70
3x335
5x70 db sldl
3x385
5x100 db sldl
8x435
5x100 db sldl
10x100 db sldl
HS low row
5x1 plate/side
5x2 plates
5x3 plates
5x4 plates
6x4 plates 35
16x3 plates
db curl
3x40
3x55
5x70,7x55
machine preacher curl
10x1 plate
10x2 plates
wave 3, cycle 19
2x150 jj’s
military
7 chins
10x95
7 chins
3x135
7 chins
3x155
7 chins
2x175
7 chins
1x195
0x225 2/3 rep does not count!
7 chins
8x175
2x150 jj’s
db side raise
10x25
3x10x35
2x150 jj’s
db rear raise
10x25
3x10x35
SOOOO close to that nice milestone. Ah maybe next time. Upped the jj’s for more of a challenge.
wave 3, cycle 19
3x
50 jj’s, 20 bw squats
squats
2x10x135
2x2x225
1x275
5x295
belt
3x335
7x375 PR 1
machine preacher curl, all reps squeezed
10x1 plate
10,10,10x2 plates
8x2 plates 25
bw = 236
Tough squatting but I ended up with a small PR with decent weight. Gun show was mildly painful. Reps were squeezed and now my elbow is suffering.
wave 3, cycle 19
db shoulder warm-up
bench
6 wide pull-ups
15xbar
6 wide pull-ups
10x135
6 wide pull-ups
2x185
4 wide pull-ups
5x205
4 wide pull-ups
3x225
4 wide pull-ups
8x255
db incline
4 wide pull-ups
5x55
4 wide pull-ups
5x80
11x100 PR 3
4 wide pull-ups
db incline flyes
4 wide pull-ups
10x20
8x35
8,10,10x50
rope pushdowns
15,15,15,15x50
HS ab crunch
10x60
10x80
25x40
Great. Ouch. Pressing. Ouch. Left elbow and shoulder are mildly jacked up. Can’t wait for deload week! Feeling beat up.
Really happy how flat and incline pressing have been progressing. Since reps are getting high, I’m going to start adding multiple sets of incline.
A kid asked me if i weighed 300 lbs at the gym. Do i look that fat?? lol Wife questioned if I was getting wider. She doesn’t want me to but I won’t let her know I think otherwise.
Great lifting man.
yesterday
wave 3, cycle 19
100 jj’s
rack pulls
5x40 db sldl
5x135
5x40 db sldl
5x135
5x40 db sldl
2x225
5x60 db sldl
2x225
5x60 db sldl
2x315
5x60 db sldl
straps,belt
5x365
5x80 db sldl
3x415
5x80 db sldl
8x465 super PR
5x60 db sldl
HS low row
5x180
3x10x270 squeeze reps
db curls
5x30
5x50
5x70
6x55
bw = 236
Great way to end a great training cycle with a pulling PR. Mildly bummed about the curls. I was on a roll for a couple weeks and busted through the 18" barrier. Ah well.
[quote]mmatt wrote:
Great lifting man. [/quote]
Thanks! I try 