3/5
Complex
Deadlift from pins {405lbs} - 5,5,5,5,5,4
Hang clean {185lbs} - 5,5,5,5,4,4
KB swing {95lbs} - 6 sets of 30 secs
Bench from pins {275lbs} 5,5,5,5,4,4
Bench press {225lbs} 3,3,3,3,3,3,3
Floor press w/ medicine ball - 6 sets of 30 secs
Felt really good today. Might have something to do with the snow day and pancakes for breakfast. Gonna knock out one more week of these then add an extra set to each exercise.
3/5
Right, this is going down as cardio. Shoveled snow for an hour. Actually kinda relaxing.
3/9
After a short weekend trip with the boys to Vegas i felt a little drained today. Was unable to finish all of the sets in the bench complex. Gonna try to get 10 hours of sleep tonight and hydrate throughout the day. Outside of drinking I was pretty good with the carbs this weekend. Pretty much ate steak, green veg and eggs through out the trip. Which is not saying much i know…
Complex
Deadlift from pins {405lbs} - 5,5,5,5,4,4,4
Hang clean {185lbs} - 5,5,5,5,5,4,4
KB swing {95lbs} - 7 sets of 35 secs
Bench from pins {275lbs} 5,5,5,5,4,
Bench press {225lbs} 3,3,2,2,2
Floor press w/ medicine ball - 4 sets of 35 secs
3/10
Complex
Squat from pins {405lbs} - 3,3,3,3,3,3,2
Front squat {225lbs} - 3,3,3,3,3,2,2
Jump squat {BW} - 6 sets of 35 sec
Military press {165lbs} - 3,3,3,3,2,2,2
Push press {185lbs} - 3,3,3,2,2,2,
DB swings - to failure x 6 sets of 35 secs.
The SWF and IG3 are really starting to do their job. May make the move to plazma if its really that much of a difference.
3/12
Complex
Bench from pins {275lbs} 5,5,5,5,5,5,4
Bench press {225lbs} 3,3,3,3,3,2,2
Floor press w/ medicine ball - 7 sets of 35 secs
Deadlift from pins {405lbs} - 5,5,5,5,5,4,4
Hang clean {185lbs} - 5,5,5,5,4,4,3
KB swing {95lbs} - 7 sets of 35 secs
Then
Pinwheel curl 3x15 - 60lbs
Seated curl 2x15 - 40lbs
KB hammer curl {pause at top/thumbs up} 2x15 - 20s -25s i think. Was totally spent by this time.
Weight this morning was 235.5.
3/13
Probably won’t get to hit the gym today. Squeezed in a 45 minute walk this morning with the weighted vest fasted.
Finally starting to look like spring here.
I notice you are doing a lot of work from pins. How are the pins set up for the big three?
[quote]JoeGood wrote:
I notice you are doing a lot of work from pins. How are the pins set up for the big three?[/quote]
Deadlift is about an 1 inch above the knees
Squat I start in the linebacker position {basically a quarter squat}
Bench is about the midway point
Pretty much like the star complexes CT wrote about here:
3/15
Sunday is make up day for me for missed workouts.
Complex
Squat from pins {405lbs} - 3,3,3,3,3,2,2
Front squat {225lbs} - 3,3,3,3,3,3,2,2
Jump squat {BW} - 7x35 sec sets of jump squats
Military press {165lbs} - 3,3,3,3,3,2,2
Push press {185lbs} - 3,3,3,3,3,3 ,2
DB swings - 7x35 sec sets
Lot of kids on cell phones in the gym these days.
That looks interesting. I might have to give this a run when I finish out the cycle I’m on.
[quote]JoeGood wrote:
That looks interesting. I might have to give this a run when I finish out the cycle I’m on.[/quote]
Its a great program if you have a decent home set up or a gym that allows for you to use a lot of equipment at one time. CT posted a crowded gym complex somewhere in one of the livespills a while ago for people who are limited in the gym which is what im doing. Basically a 3 star complex. Same concept, you just add more sets.
The partials are really helping me with my overall strength even after only 2 weeks.
3/17
Felt like a boss today so decided to go for 10 sets with mixed results.
Deadlift from pins {405lbs} - 5,5,5,5,5,5,4,4,3,3
Hang clean {185lbs} - 5,5,5,5,5,5,5,4,4,3
KB swing {95lbs} - 8 sets of 35 secs - toast towards the end
Bench from pins {275lbs} 5,5,5,5,5,5,5,3,3,2
Bench press {225lbs} 3,3,3,3,3,3,3,2,2,2
Floor press w/ medicine ball - 7 sets of 35 secs - fuuuuuuuuuuuuuu…
So, the cops showed up at the gym as i was leaving today. The gym i train in is below some fancy apartments and apparently the local cops have been getting about 2 noise complains a day, at least, thats what i overheard them talking to the manger about as they were walking around.
I pay $160 per month for me and my better half. This is on top of the $400 i paid about 3 years ago to join. The gym is small. 1 cage, 1 squat rack, a few benches and dumbells up to about 120. Ton of cardio equipment. Standard. Enough for me, I not breaking any world records here in MD. BUT… I’ll be dammed if im going to change the way i lift because the gym didn’t design the place correctly. I might try to put a few yoga mats down if i pull anything thats a test for me but that would be about it. Rant over.
Happy St Mick day to everyone.
3/19
231 this morning. Moving along nicely. I’ve been very consistent with diet these last two weeks and will try to continue to be. I have always failed outside of the gym when it comes to training and am really trying to fix that this time out.
Complex
Military press {165lbs} - 3,3,3,3,3,3,3,3,3,2
Push press {185lbs} - 3,3,3,3,3,3,3,3,3,3
DB swings - 10x35 sec sets - last 2 sets were probably closer to 30 sec
Squat from pins {405lbs} - 3,3,3,3,3,3,2
Front squat {225lbs} - 3,3,3,3,3,3,2,
Jump squat {BW} - 6x35 sec sets of jump squats - pretty worthless last 2 sets
Really when for it today early. Going to keep pushing myself until my body tells me to back off.