[quote]gregron wrote:
nice PR’s viking. Thats a monster close grip. Will be following along with your log for sure.[/quote]
Thanks a lot, I am hoping to hit something around 335-345 in the next week.
Keep stopping by, I certainly could use the followers.
September 30th- Chest
I didn’t want to push it too hard today because I want to set some PRs this week on overhead and bench press. I also didn’t want to skip it again like I did last week so this is what I did-
Low Incline DB Bench
1x8 60s
1x8 70s
1x8 80s
1x8 90s
1x8 100s
Feet On Bench Pushups
3x10 BW -These were actually surprisingly challenging.
DB Y Raises
2x15 10s
2x15 5s
Lying DB External Rotations
2x15 10
2x15 5
October 1st- Legs
Today was a small victory but not a big one.
Squat
1x5 205
add belt
1x3 245
1x2 285
1x1 310
1x1 330
1x1 350
1x3 370 +5 lbs PR -These felt strong but the third was really slow so I didn’t go for more.
1x1 405 -Ties all time PR. This rep was the slowest squat I have ever finished. I got stuck in the middle for about 5 seconds, it probably wouldn’t have passed in a meet because the bar swayed side to side. I wasn’t planning on going for a heavy single but after I didn’t hit as many as I want with 370 I decided I would. Next week I plan on trying for a new PR, even if I hit a 5 or 10 lbs PR I would be overjoyed because my squat hasn’t increased since December 09. Tying this PR was actually a big deal for me because I haven’t hit this in over a year when I weighed about 30 lbs heavier.
Front Squat (Beltless)
1x8 85
1x8 135
1x8 175
1x8 225 PR -This was a beltless PR, it wasn’t too hard.
That was all I did. I got to the gym late because my roommates had a shitload of people over and were really loud until about 4 in the morning and I had to work at 1 PM.
New Maxes Week
October 2nd- Shoulders
I was definitely happy with the way today went. FINALLY broke my previous PR of 175 on overhead press which I set two fucking years ago. In that time my bench has gone up over 50 lbs but my overhead press just now finally went up 10.
Overhead Press
1x5 85
1x3 105
1x2 120
1x1 135
1x1 165
1x1 185 +10 lbs PR -I don’t plan on taking another two years for the next 10.
DB Lateral Raises
1x10 35s
1x10 40s
1x10 45s
1x10 50s
1x10 55s
DB Trisets (12 Laterals, 12 Front Raises, 12 Overhead Presses)
2x36 20s
1x36 10s -I did these to get a pump and a burn without doing anything that would affect my performance on bench.
Facepulls
3x50 20
Strong military press. Seriously. Congrats dude. I think this is gonna be a big week for you.
If the champ likes you, I guess I will read your log more often. <3
Cograts on the 405 squat! Good on you for powering through that shit like a boss!
Wow, more than one comment to reply to, I feel so popular!
Thanks man, it has been a long time coming. Hopefully I hit nothing but PRs, that would be a huge confidence boost going into training with Josh Bryant.
Thanks for reading, you look sick in your avatar. Sid and I went to high school within a few miles of each other but met through T-Nation, a pretty romantic story if you ask me.
Thanks, it felt good to finally hit my personal best again. Last time I hit it I was fat as shit and my technique was shit so it is much sweeter now. Hopefully after a few months of training with Josh Bryant my squat numbers will look more like yours.
[quote]VikingsAD28 wrote:
Thanks, it felt good to finally hit my personal best again. Last time I hit it I was fat as shit and my technique was shit so it is much sweeter now. Hopefully after a few months of training with Josh Bryant my squat numbers will look more like yours.[/quote]
Pschhhhhhhh! After a few more months of training you’re gonna be warming up with my numbers.
[quote]gregron wrote:
[quote]VikingsAD28 wrote:
Thanks, it felt good to finally hit my personal best again. Last time I hit it I was fat as shit and my technique was shit so it is much sweeter now. Hopefully after a few months of training with Josh Bryant my squat numbers will look more like yours.[/quote]
Pschhhhhhhh! After a few more months of training you’re gonna be warming up with my numbers.[/quote]
This is like that conversation that girls have where they keep arguing that the other one is prettier.
[quote]VikingsAD28 wrote:
[quote]gregron wrote:
[quote]VikingsAD28 wrote:
Thanks, it felt good to finally hit my personal best again. Last time I hit it I was fat as shit and my technique was shit so it is much sweeter now. Hopefully after a few months of training with Josh Bryant my squat numbers will look more like yours.[/quote]
Pschhhhhhhh! After a few more months of training you’re gonna be warming up with my numbers.[/quote]
This is like that conversation that girls have where they keep arguing that the other one is prettier.[/quote]
I wont argue if you say I’m prettier
[quote]gregron wrote:
[quote]VikingsAD28 wrote:
[quote]gregron wrote:
[quote]VikingsAD28 wrote:
Thanks, it felt good to finally hit my personal best again. Last time I hit it I was fat as shit and my technique was shit so it is much sweeter now. Hopefully after a few months of training with Josh Bryant my squat numbers will look more like yours.[/quote]
Pschhhhhhhh! After a few more months of training you’re gonna be warming up with my numbers.[/quote]
This is like that conversation that girls have where they keep arguing that the other one is prettier.[/quote]
I wont argue if you say I’m prettier[/quote]
I didn’t say that.
October 3rd- Biceps and Calves
Double DB Preacher Curl (6 Sec Neg)
3x8 40s
Strict BB Curls
1x10 75
1x8 80
1x6 85
1x20 55
Supinated DB Curls
3x10 30s
Seated Calf Raises
3x1 Minute 100
October 4th- Bench and Tris
Big day today! Big PR I am very happy with, I can already say TJM was a success regardless of where my squat and dead fall.
Close Grip Bench
1x5 155
1x3 185
1x3 225
1x2 245
1x1 275
1x1 305
1x1 325 6 lbs PR
1x1 335 16 lbs PR -This was slow, my friend spotting me almost grabbed the bar so I even grunted “I got it” mid rep, that has to be worth some bonus points. Definitely a grinder but it didn’t fully stop at any point.
Lying Tricep Extensions
1x10 70
1x10 90
1x10 110
Overhead Rope Extensions
3xF 50
I forgot to mention that I payed Josh Bryant the remaining funds I owe him today. My phone consult with him is a week from tomorrow and I will likely start on the 17th.
[quote]VikingsAD28 wrote:
I forgot to mention that I payed Josh Bryant the remaining funds I owe him today. My phone consult with him is a week from tomorrow and I will likely start on the 17th.[/quote]
Nice! You won’t be disappointed. One piece of advice that I need to follow myself: do some recovery work regularly.
@Novaeer Thanks for the advice, I can’t wait to get started.
October 5th- Deadlift and Back
Deadlift
1x5 135
1x3 225
1x1 315
1x1 365
1x1 405
1x1 455 -This was way heavier than it should have been, I had to grind it out. I called it a day here because honestly I probably couldn’t have pulled any more. I am pretty bummed I didn’t even feel strong enough to attempt to hit a PR.
Wide Grip Pullups
2x10 BW
1x8 BW
2x7 BW
Close Grip Neutral Pullups
4x6 BW
1x8 BW
Seated Cable Rows
1x10 140
1x10 160
1x10 180
DB Shrugs
3x15 100s -I haven’t done shrugs in months so my traps are probably going to be sore as hell tomorrow.
Well I was hoping to have more exciting news to report today but I got nothing. I definitely wasn’t close to being 100% today and I hope that was the reason for my poor results. I squatted maximal weights four days ago, my hamstrings and lower back were fatigued, and I haven’t pulled heavy singles for months, the heaviest weight I have touched was 425 last week. Despite all those excuses, I was still expecting better of myself but at least I am healthy and I will be well rested when I start training with Josh Bryant.
October 7th- Chest
Pretty basic stuff.
Low Incline DB Bench
1x8 50s
1x8 60s
1x8 70s
1x8 80s
1x8 90s
1x8 100s
1x4 110s
Feet On Bench Pushups
1x15 BW
2x12 BW
Dips
3x12 BW
Some Band Pullaparts
October 9th- Legs
Squat
1x5 135
1x3 225
add belt
1x1 275
1x1 315
1x1 355
1x0 385 -This sucked, when I descended I didn’t sit back and stay upright enough and got way bent over, I didn’t even try to go up with it, I just dropped in on the safety pins and figured I would give myself a mulligan.
1x1 385 -This felt pretty good, at this point I wasn’t sure if I should even try for a PR but I figured I would regret it if I didn’t
1x1 410
+5 lbs PR This rep took forever but was a lot better than last week’s 405 believe it or not. The weight felt surprisingly light on my back when I unracked it, I feel like my leg strength is really the main thing holding me back from squatting big weights.
Front Squat (Beltless)
1x8 95
1x8 145
1x8 185
1x8 235 +10 lbs PR
That was it, last heavy session before I start training with Josh Bryant.
I took an extra day off yesterday to give myself the best chance to squat a PR today. A 5 lbs PR on squat was fucking huge for me. I originally hit 405 in December of 2009 and my squat has been a joke ever since. Finally hitting a new PR and knowing my squat is the best it has ever been is a huge confidence boost. I fully expect to be squatting over 455 by the time my 12 weeks with Josh Bryant is up.
The squat video I just posted is showing up as private right now, I changed it and hopefully the change goes through soon. I also decided to post this video of my 425x4 deadlift from a week and a half ago. You can see my speed is pretty decent on all of the reps but my lower back just didn’t have the endurance to keep pulling more reps, that is why I dropped the bar on the 5th rep.
