I know how you feel, I have to drive 10 to 15 min to get to my hill. Next time I buy a house one of my criteria will be have a bad ass hill nearby lol
[quote]elmore18 wrote:
I know how you feel, I have to drive 10 to 15 min to get to my hill. Next time I buy a house one of my criteria will be have a bad ass hill nearby lol
[/quote]
That sir, is dedication!
6/29
wave 3, cycle 27
A1 chins 5,5,5,5,5,5
A2 incline bench 5,5,5x135; 5x185; 3x215; 6x235
A3 squat 6x5x135 (time saving warm-up)
squat
3x3x225
3x275
2x315
belt
3x345
3x385
5x435 rep PR
Two for one special. Lacking time this week. The 435 squat is the most I have ever repped. Felt really good. Everything up to that felt heavy … Pretty good considering last month I did a one rep PR of 465.
Incline bench was “meh”.
I have decided to switch from 5/3/1 after over two years of great results. I have been pleased, but now need a change of scenery. I am as large as I would like to be. Now I am trying to get leaner and become more athletic. I have chosen CT’s 6 Week’s to Superhero program to get me there.
[h1]Superhero Program[/h1]
Overhead Press Star Complex
1 Top-half seated overhead press, 225x5, 205x5, 205x5, 205x5
2 Standing military press, 185x5, 175x5, 175x3, 175x3
3 Push press, 185x3, 175x3, 175x3, 175x3
4 Medicine ball push-press throw overhead, 10,10,10,10
5 Feet elevated plyo push-up, 10,10,10,10
Squat Star Complex
1 Top-half squat, 405x5,405x5,455x5,455x5,495x5
2 Front squat, 185x5,185x5,205x5,205x5,225x5
3 Power snatch from hang or blocks, did not do
4 Jump squat with bar, did not do
5 Vertical jump series, 10,10,10,10,10
6 Backward sprint with sled or Prowler, did not do
Starting weight, 241
Wow. Beast of a workout. The shoulder complex had me wiped. My rest periods were around 60 seconds, but I need to taper that down to 30-45 seconds. I really like the exercise selection, but need to fine tune the weight. I cut the squat complex short because I was limited on time.
7/15
Bench Press Star Complex
1 Top half bench, 275x5, 275x5, 275x5, 275x5, 275x2
2 Bench press, 225x5, 225x5, 225x5, 225x5, 225x3
3 Speed bench, 135x10, 135x10, 135x10, 135x10, 135x10
4 Medicine ball chest throw, 10,10,10,10,10
5 Push-ups, 10,10,10,10,10
7/18
Overhead Press Star Complex
1 Top-half seated overhead press, 205x5, 205x5, 205x5, 205x3, 205x5
2 Standing military press, 175x5, 175x5, 175x3, 175x3, 175x3
3 Push press, 185x3, 175x3, 175x3, 175x3, 175x3, 175x3
4 Medicine ball push-press throw overhead, 10,10,10,10,10
5 Feet elevated plyo push-up, 10,10,10,10,10
bw = 240
Good luck on the new goals man, you’re kicking ass! Really inspiring, I hope to get to at least half your numbers some day
7/27
Squat Complex
Top Half Squat, 5x5x455
Squat, 5x5x315
Hang clean, 5x3x155
Weighted jump squat, 5x10x40 lbs
Jump squat, 5x10
bw = 238
Glad to be squatting again. This working out only 1-2x/week is just not enough!!
7/28
Bench Complex
Top Half Bench, 5x275, 3x295, 3x295, 3x295, 5x295
Bench, 5x5x225
Speed Bench, 5x5x155
Medicine ball chest throw, 5x10
Push-ups, 5x10
Another good session. I don’t see how anyone can do two of these group complexes in one workout. Nope.
9/9
A1 chin 5,5,5,5
A2 incline bench 5x135, 5x185, 5x205, 5x225
seated press
8x40
5x60
10x80
side raise
10x30
10,10x40
rear raise
10,10,10x30
Squat … sort of
10,10,5x135
5,5x225
5,5x275
hack squat
10x2 pps
10x4 pps
10x5 pps
Wow. It’s only been two months since I last saw the inside of the gym. HA! Busy summer, but time to get back to work.
9/12
A1 pull-up 5,5,5,3,3,3
A2 bench 5x135,5x135, 5x185,5x225,5x245,5x265
db incline flye
10x40
10x50
10x60
push-downs
10x50
10x100
8x140
9/13
rack pulls, below knee
5,5x135
5x225
5x315
5x365
5x405
5x455
5x495
HS low row
10x2 pps
8x4 pps
4.5x5 pps
db row
10x105
10x115
8x125
bw ~ 235
Good, but not great pulling. Feels good to be hurting again. The plan for now is to keep doing sets of 3-5, ramping up then attacking isolation exercises. I may go back to something like the Super Hero workout after a couple months.
9/14
hack squat, SS w/ 12 calf raises
10x1 pps
10x2 pps
10x3 pps
5x4 pps
5x5 pps
5x6 pps
5x7 pps PR?
bb lunge
5x135
5x155
10x175 PR?
leg extension
10x100
10x150
10x200
Great leg workout, felt strong. Really happy about my leg strength bouncing back … and not feeling sore. Two days later and I can walk normal. Weighed 237 this morning.
you still alive man?
Hey bud. Noticed you haven’t been on in quite some time. Hope you’re still kicking ass in the weight room. A few months ago I found this. Read the description, and…well, how could I resist haha. I made sure to start everything really light and rep the hell out of the weights. I figure that they will catch up with me sooner or later. I cant wait for 10 months from now. Hope all is well.
-Zep