Fuck the Cyclones, now OU might not even make it to the National Championship. It was a pretty epic win though really. Nice easy triple, your form looks a lot better too.
[quote]165StateChamp wrote:
Fuck the Cyclones, now OU might not even make it to the National Championship. It was a pretty epic win though really. Nice easy triple, your form looks a lot better too. [/quote]
Thanks bruh, I am liking this form of dropping my hips fast before every pull. I sent it to Josh Bryant and he said it was pretty good, just that I could drop a little lower and to drop harder and faster.
OU won’t make it to the national championship because they are going to lose to ISU this week, bitch.
Week 6-Day 1
Pretty shitty start to the session but it got better as it went.
Close Grip Bench
1x3 295
1x1 315 -This was supposed to be 3. I got halfway up on the second rep and got stuck, I don’t know what happened there, I was pretty frustrated.
Close Grip Bench -2 Minutes Rest
5x3 270
Paused Wide Grip Bench
2x6 230
Dead Bench
3x1 270
Dips
3x5 BW+65
DB Fly
3x8 45s
DB Front Raises
3x6 40s
Front Planks
2x1 Min
Side Planks
1x1 Min -I hate these.
Week 6-Day 2
Good day squatting, hit a PR double.
Squat
1x2 355
1x2 390 PR
-Drifted forward on the second rep but still locked it out fairly strong. I look fat as shit in this video, gray is not a flattering color, I swear I don’t have man boobs.
Squat -2 Minutes Rest
4x3 325
Olympic Pause Squat
2x3 290
One Leg DB Deadlift
2x3 65s
GHR
3x15
DB Side Bends
2x8 60
Plate Twists
2x10 25
Week 6-Day 3
Closer Grip Bench
2x5 270 PR
Overhead Press
1x2 155
1x2 175 PR +5 lbs
Overhead Press -1 Minute Break
3x3 150
Scapular Retractions
3x12 100
Reverse Fly
3x13 15
Dicks Press
4x5 155
Leg Raises -Knees to chest
3x12
Leg Raises -Straight up
2x10
Week 6-Day 4
Crazy day today, I should have videoed my top set of deads. My lower back and hamstrings were not at all 100% today, I already was sporting a lower back pump after the speed squats.
My top set of deadlifts was 465x3, my best gym PR is 465x1. The first rep was very slow, the second rep was a very slow grinder, I decided to go crazy and pull as hard as I good and try to get that third rep. It was literally the slowest rep I have ever locked out. There may have been a small hitch at that top (I wouldn’t know I never hitch) but man it felt good to finish that set.
Speed Squat -45 seconds rest
6x2 225
Deadlift
1x3 420
1x3 465 PR +2 Reps
Deadlift -2 minutes rest
4x3 355
Pullups
3x6 BW +10
Deficit Deadlift
2x3 360
BB Rows
3x5 205
BB Shrugs
3x12 275
Spread Eagle Situps
3x6 10
Week 7-Day 1
November 27th
Another bad day benching, oh well, everything makes my bench go up usually, I can’t be too mad if it all my other lifts start going up now instead.
Close Grip Bench
1x3 300
1x1 320 -So close to hitting the second rep but I stalled and failed. This was supposed to be 3 but I just didn’t have it today.
Close Grip Bench -2 minutes rest
4x3 280
Wide Grip Bench Paused
2x6 235
Dead Bench
3x1 275
Dips
1x5 BW +70
2x4 BW +70 -Supposed to be 3x5.
DB Fly
3x11 45s
DB Front Raises
3x8 40s
Front Planks
2x1 Minute
Side Planks
1x1 Minute per side
Week 7-Day 2
November 28th
Squat
1x2 355
1x2 400 PR +10 lbs -This felt very good, finally my squat is making moves in the right direction!
Squat -2 Minutes Rest
5x3 330
Olympic Pause Squats
2x3 300
DB One Leg DL
2x3/side 70s
GHR
3x15 BW
Side Bends
2x8/side 60
Plate Twists
2x10 25
Week 7-Day 3
November 30th
My overhead press is another lift that is finally moving in the right direction. My PR today felt very strong.
Very Close Grip Bench
2x4 275 PR with this grip.
Overhead Press
1x2 160
1x2 180 PR +5 lbs
Overhead Press -1 Minutes Rest
3x3 155
Scapular Retractions
3x12 100
Reverse Fly
3x13 15s
Dicks Press
4x5 160
Leg Raises -Knees to chest
3x12
Leg Raises -Straight up
2x10
Week 7-Day 4
December 2nd
My deadlift I feel has made the best progress of any life thus far. Today I felt way better than last week and was very happy with the results.
Speed Squat -45 Seconds Rest
6x2 225
Deadlift
1x2 425
1x2 470 PR
-It looks like my lower back is really rounded but I think that is mostly the angle of my belt. My speed was very good, I think I will be able to hit at least 500x2 before this program is over.
Pullups
3x6 BW+15
Deficit Deadlift
2x2 375
BB Rows
3x5 210
Shrugs
3x12 285
Spread Eagle Situps
3x6 10
Week 8-Deload
I was sick on Monday and threw up after eating a few bites of soup. I felt better as the week went on, I lost some weight, somewhat deliberately, so I loaded up on carbs over the weekend so I could bench well come Sunday.
Week 9-Day 1
December 11th
I was excited to get back to work today, things went well. Since my bench hasn’t been progressing quite the way it should have been the past few weeks, Josh switched things up a bit on this day.
Looking forward this whole week is going to be nuts, the plan is to break a PR on the main lift every day this week, with the exception of today.
Close Grip Bench
1x1 310
1x1 330 -This is 5 lbs under my PR, it felt pretty good, I was good for at least another 10 lbs.
Close Grip Bench-3 Minutes Rest
5x2 300
Paused Wide Grip Bench
2x6 240
Dead Bench
1x1 260
1x1 280
1x1 300 PR +25lbs
Deep DB Paused Bench
1x11 85s
1x7 85s -Supposed to be 2x12 but my allotted lockout points for the day were all spent.
DB Flyes
3x13 45s
DB Front Raises
3x10 40s
Band Pushdowns
2x50 Monster Mini Band
Planks
2x1 Minute
Side Planks
1x1 Minute per side
Nice lifting going on in hurr.
[quote]bugeishaAD wrote:
Nice lifting going on in hurr.[/quote]
Thanks mang.
Week 9-Day 2
December 12th
Squat
1x1 375
1x1 415 PR +5lbs -This was slow but not as slow as when I hit 410, definitely improving. Unfortunately it’s not looking like I will be one of his clients that gets like 100 lbs on every lift, but there has been clear improvement at a sustainable level on all of my lifts so I am happy.
Squat-3 Minutes Rest
5x2 345 -I ended up cutting most the rest periods short of 3 minutes.
Olympic Pause Squat
2x2 310 PR
One Leg DB Deadlift
2x5 70s
GHR
3x15 BW
Side Bends
2x8 60
Plate Twists
2x10 25
Nice PR bro. Maybe you can teach me how to squat over winter break. Thanks in advance.
[quote]165StateChamp wrote:
Nice PR bro. Maybe you can teach me how to squat over winter break. Thanks in advance.[/quote]
You would be the one teaching me. The only thing I have over you when it comes to squatting is my lower back doesn’t suck.
Week 9-Day 3
December 14th
My shoulders and chest were very sore coming into today coming off of the very intense session day 1 of this week. I was very pleased with what I was able to accomplish, especially considering my condition.
Very Close Grip Bench
1x4 285
1x3 285 -Couldn’t quite make the 4th rep. Had I been full strength today this would have been easy.
Overhead Press
1x1 170
1x1 190 PR +5lbs -Definitely didn’t think I would be able to hit this but sure enough I did, feels awesome!
Overhead Press-2 Minutes Rest
3x3 165
Scapular Retractions
3x12 100
Reverse Fly
3x13 15
Dicks Press
4x5 160 -I think I finally understand this exercise.
Leg Raises-Knees to chest
3x12
Leg Raises-Straight up
2x10
Week 9-Day 4
December 16th
Speed Squat
5x2 225
1x0 225 -I tweaked my back at the bottom of the rep and had to dump the bar over my head. I have no idea how I managed to do that with 225 of all things but it happened. I was really disappointed because I was supposed to go for 505 today on deadlift but clearly that wasn’t happening so I just did some pullups and called it a day.
Now, two days later, it is feeling a bit better it definitely is just a minor thing. Josh only put in one lower body session this week with just some moderately light squats and he thinks I should be able to get back to business next week. Upper body stuff will still be heavy and intense though so I still have plenty to look forward to.
Funny story. All semester I had been trying to lay groundwork with this really pretty girl in one of my classes that actually seemed legitimately like someone I would want to date, not take around back and do whatever typical “t-man” sex act you choose to plug in. So last day of class rolls around, still didn’t really get enough time with her to feel comfortable to make a move so I added her on facebook (awesome, I know) and started talking to her through messages. Yada yada, ended up getting her number and texting for a while, asked her out to dinner Friday night (the day of this session) she said yes and then like half an hour later I went to the gym and tweaked my back.
Knowing I was going to be deadlifting a PR today I got nervous going into this session that I might hurt my back which would really suck going out on a first date and having to limp through the whole thing. Sure enough I did it with 2 goddamn plates but it wasn’t so bad that it really affect my night, everything went well and I am seeing her again on Monday.
Cute story bro. It’s always the light weights that get us. The other thing I always hated about heavy sessions the same day I was going out with a girl was the busted capillaries all over my face. Not a good look.
Also, about not getting 100 lbs on every lift…
You have to factor the drugs issue in there as well. You are natural, they are not. You’ll be back soon!