8s Wave- Week 3
August 1st- Sholdhairs
Pretty good day, not a whole lot to say about it.
Standing Overhead Press
1x5 80
1x3 95
1x2 110
add belt
1x1 115
1x12 125 PR + 10 lbs from last wave -Its a start.
Seated BTN Press
1x10 45
1x10 65
1x10 95
1x10 115
1x10 135
1x3 155
Behind The Back Cable Laterals
1x10 15
1x10 20
1x10 25
Plate Front Raises
1x20 25
1x20 35
1x20 45
Band Pullaparts
3x20 Monster Mini
August 2nd- Biceps and Calves
Gettin swole.
BB Cheat Curls
1x8 45
1x8 65
1x8 95
1x8 115
1x8 135
1x6 145 PR
1x15 95
DB Pinwheel Curls
1x10 45s
1x10 55s
1x10 65s
Reverse Grip Preacher Curls
1x12 70
1x10 70
1x8 70
Straight Leg Calf Machine
3 Sets
August 3rd- Bench and Tris
Today was pretty nuts. I woke up at 12:15 PM after not being able to fall asleep until 5 AM, I work at 2 PM. I literally jumped out of bed, pounded my pre workout shake, sped to the gym, got my entire session done in 35 minutes, and made it home with plenty of time to get ready for work. As for the actual workout, it went great.
Close Grip Bench
1x5 155
1x3 185
1x2 215
1x1 230
1x12 245 PR +2 Reps -This was my goal for the day and I hit it strong. Hopefully the increased rep strength transfers over to 1RM.
Lying EZ Bar Extensions
1x8 80
1x8 100
1x8 120
Decline DB Extensions
2x12 35s
1x10 35s
August 4th- Back
Good session, I am quite pleased with the way my deadlifting for reps has improved, I can only hope this translates over to my max.
Deadlift
1x5 225
1x3 275
1x2 320
add belt
1x1 345
1x10 370 PR of some sort
(Actually it was 367.5 because I forgot to put a 2.5 on one side, but there were collars on there so we will just call it 370)
BB Rows -Havent done these in forever.
1x10 135
1x10 155
1x10 185
1x10 205
1x10 225
Overhand Pullups
5x7 BW
Close Neutral
3x6 BW
Wide Neutral
3x6 BW
August 5th- Chest
Yet another brief but productive chest session.
Incline DB Bench
1x8 60s
1x8 70s
1x8 80s
1x8 90s
1x8 100s PR
1x0 110s -Didn’t even get them off my chest and was too proud to ask for a spot.
Dips
1x12 BW
1x12 +25
1x12 +50
1x8 +75 PR
Seated Row Facepulls
3x20 55
August 7th- Legs
Awesome session. The only downside was I took a video of my last squat set and the depth left some inches to be desired (which sounds like a bad porn title). I will fix that next wave but I am going to go ahead and count the PR because I need it goddammit!
Squat
1x5 190
1x3 230
1x2 265
add belt
1x1 285
1x12 305 PR -Idk what I can even compare this to but it was a big PR. Yes my depth left some inches to be desired (hehe) but when I also didn’t take this set to absolute failure so I am confident had I have sunk them a couple inches deeper I still would have hit 12.
Front Squat (Beltless)
1x5 105
1x5 155
1x5 195
1x5 245 PR -These were without a doubt well below parallel.
Walking DB Lunges
4x10/side 50s
KB Swings Hand to Hand
3x20 50
This session was killer, I had a bitching headache afterwards so I knew I worked hard enough.
NEW WAVE MAXES
Here they are, I am very happy with how I have been progressing with this program. I am looking forward to some nice PRs in all my lifts in 8 more weeks.
Overhead Press: 165
Close Grip Bench: 315
Deadlift: 470
Squat: 400
This week is a deload but I am excited to start the 5s wave.
Deload Week
Overhead Press
1x5 65
1x5 75
1x5 95
Seated DB Overhead Press
1x20 40s
1x20 45s
1x15 50s
Behind The Back Cable Laterals
1x12 10
1x12 15
1x12 20
Plate Front Raises
1x20 25
1x20 35
1x20 45
Band Pullaparts
4x20
Training was meh, the day overall sucked. I got three warts and two moles lasered off of my feet today so after the few hours it took for the local anesthesia to wear off walking has now become difficult. Thank God for a deload week this week but going back to work wednesday should be interesting.
Last week did a bunch of deload shit, I don’t feel like going through the effort to catch up on it because it is nothing important anyway.
My feet still hurt like shit every step I take but they are substantially better than last week. Hopefully within the next few weeks they will be completely healed but until then they shouldn’t affect my training besides making it more uncomfortable.
5s Wave- Week 1
August 15th- Shoulders
Excited for the 5s wave to get into some more reasonable rep ranges with heavier weights.
This session was supposed to take place on the 14th but I slept all day on the 14th all the way up until work at 4 PM because I went camping with friends the night before and sleeping wasn’t a priority. So I messed up my schedule a bit but nothing too detrimental, it won’t happen again anytime soon.
Standing Overhead
5x5 115
1x12 115 -These felt good, I didn’t push this set to absolute failure.
Seated DB Press
1x20 40s
1x20 45s
1x18 50s
Seated DB Laterals
1x15 20s
1x15 25s
1x15 30s
1x15 35s -These were a lot stricter than I am used to but they seemed to target my delts well.
Plate Front Raises
1x20 25
1x20 35
1x20 45
Then I did a few rear delt band exercises and called it a day.
August 16th- Arms
This was the day that got messed up by me missing a day. I combined my two arms sessions, which sucks because it means I have to bench the day after shoulders and do biceps the day before back. My bench strength wasn’t 100% but it was still a decent session.
Close Grip Bench
5x5 220 -I lost count of sets and may have done 6x5.
1x13 220 -Certainly not a PR but not terrible either.
Lying EZ Bar Extensions
1x8 80
1x8 100
1x7 120
1x1 140 -Way too heavy.
Decline DB Extensions
3x15 45s
Alternating DB Curl
1x10 30s
1x10 40s
1x10 50s
1x5 60s
DB Pinwheel Curl
1x10 55s
1x10 65s
1x10 75s
Reverse Preacher Curl
1x12 70
2x9 70
Getting them swole gunz. I think I measured them at 17.5 inches for my left arm and 17 for right last week after my arm day, not great but other people seem to think they look big.
August 17th- Back
Good session, I did some different stuff to try and activate my lats more and I liked it.
Deadlift
5x5 330
1x10 330
Kayak Rows
2x22 55 - I really feel these in my lats.
Seated Cable Row
1x10 120
1x10 140
1x10 160
1x10 180
1x10 200
Pullups
10 sets
August 19th- Chest
Went back to my go-to chest day and loved it.
Flat DB Bench
1x8 60s
1x8 80s
1x8 100s
1x6 120s
Low Incline DB Bench
1x8 60s
1x8 70s
1x8 80s
1x8 90s
Dips
1x20 BW
2x15 BW
August 20th- Legs
Holy shit today was hard and successful.
All Beltless-
Squat
5x5 280
1x9 280 -Depth was a lot better this week than last.
Front Squat
1x5 125
1x5 175
1x5 215
1x5 265 10 lbs PR -The last rep was a fucking grinder, next week I will probably go to working up to a triple.
Walking DB Lunges
2x10/side 55s
Glute-Ham Raise
3x10 BW
5s Wave- Week 2
August 21st- Shoulders
My tris were still a bit fatigued from Friday but all in all it was a decent day.
Standing Overhead Press
1x2 105
1x2 120
3x5 130
1x9 130
Seated DB Press
1x20 40s
1x20 45s
1x10 50s
Seated DB Lateral Raises
1x15 20s
1x15 25s
1x15 30s
1x15 35s
1x15 40s
Band Pullaparts
a lot
August 22nd- Biceps and Calves
First day of school which means the school gym is brimming with random ass people I have never seen before trying to get in shape for the new school year. Hopefully most of them will give up with a week so it goes back to a more reasonable amount of people. In reality I don’t have it that bad, it is a really nice student gym and it isn’t excessively full, I just love lifting in there in the summer.
Alternating DB Curls
1x10 30s
1x10 40s
1x10 50s
1x8 60s
DB Pinwheel Curls
1x10 60s
1x10 70s
1x10 80s
My forearms were blown up at this point.
Barbell Curls, 3 Second Negative
3x8 95 -My bis and forearms were screaming at this point, felt great.
Straight Leg Calf Machine
3x25 Stack -I haven’t trained calves in a couple weeks due to my feet having open wounds on them, they are feeling good enough I feel comfortable training them again.
August 23rd- Triceps
My tris were blown up after this, they look the biggest they ever have.
Close Grip Bench
1x2 205
1x2 230
3x5 245
1x9 245 -I failed on the 10th rep, which wasn’t my intention but it was just one set, it won’t kill me.
Lying BB Extensions
1x10 45
1x10 65
1x10 85
1x10 105
Rope Pushdown
3x12 50
August 24th- Back
Fuck. I tweaked my lower back today deadlifting for the first time in a long time. I jinxed myself because today I was just thinking about how I have been able to stay injury free and then I felt a pop.
Luckily it isn’t awful, I am really hoping it will be better enough for me to squat on Friday, even if I have to throw my belt on. I am taking to day to day and we’ll see what happens.
Deadlift (Beltless)
1x2 305
1x2 340
3x5 365 -These all went well.
1x2 365 -I got too excited and aggressive and ripped the bar off of the floor for the second rep without really setting my lower back and felt a pop. I still locked out the rep but then dropped the bar. I am not happy about this and really hope it doesn’t fuck up my training cycle.
Kayak Rows
2x22 55
1x22 40
Pullups
12 Sets
I didn’t do any rows because I didn’t want to anything that would affect my lower back.
On a happy note I made a down payment on a training program with Josh Bryant that will begin after I finish TJM. I am very excited to see what will happen to my numbers with him calling the shots on my training.
[quote]VikingsAD28 wrote:
On a happy note I made a down payment on a training program with Josh Bryant that will begin after I finish TJM. I am very excited to see what will happen to my numbers with him calling the shots on my training.[/quote]
Congrats for taking the plunge. Now let give you my condolences for the likely pain, haha. Just kidding, sort of. 