06-21-2016
C1W2D2
Sumo DL 3x5@135
HLR, Hypers, PA’s, FP’s
Very little pain on the sumos but I didn’t want to push it. I think I might do LP on the DL’s moving forward to make sure my form is right and I’m healing right. It felt great!
Great to hear! You could try doing more volume of sumo. It’s a LOT easier on the body than conventional. Play around.
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06-22-2016
C1W2D3
BP - 10@45, 5@95
3@135
3@140
13@155
DBBP 5x15@30ea
Krocs 5x10@30
Shrugs 5x20@55
Tri PD’s 5x15@35
Bicycle crunches 5x15
Vacuums - 5x3
Screwed up the weight on my first working set, should have been 120 but I didn’t realize it until I had finished what I thought was going to be a warm up at 135.
06-23-2016
C1W2D4
Squats
10@45, 5@95
5@140
5@160
23@180
Leg Extensions 5x12@75
Leg Curls 5x12@70
FP’s 5x12@35
PA’s 5x20
Obviously, the back feels good.
06-24-2016
C1W3D1
OHP
10@45, 5@75
5@95
3@105
7@120
Chins 5x10
Dips 5x15
Pec Deck 5x15@40
Disappointed with the AMRAP set, but, to be expected considering how many days in a row I have worked out fasted.
In general, OHP is just plain terrible for AMRAP. Something about having the bar on your chest and pressing it a bunch just kills your soul and saps your energy. Pretty much any OHP AMRAP day you can walk away from is a good one. I know Jim has actually built a few templates now where, instead of AMRAP, you do something like 10-15 sets of 5 to just hammer it with volume.
I feel mo betta now.
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Better than bench IMO. But I’m a pretty shocking bencher
Ah, I have MUCH better luck with amrap for bench. Doesnt kill my soul as much.
I’m the complete opposite. I have to be having a great day to grind bench but I can pretty much always nut up for presses even if I’m feeling like shit. These days it’s the the only lift I’m always excited for, not that I’m saying I don’t like the other three once I get to the bar and start working. It’s just that press I’ll look forward to all day.
Ah, I think my overdramatics didn’t get my point across. I wasn’t talking about the psychological impact, but more about how overhead press tends to tax your ability to breathe and recover from the reps. Like, for overhead press, I’ll brace, crank out as many reps as I can, and MAYBE I’ll manage 1 or 2 more after I release my initial breath, but after that I’ll be completely gassed. With bench, I can rest at the top enough to recover for a few more reps.
I’m pretty sure an AMRAP on everything sucks. If it doesn’t suck, you ain’t AMRAP-ing hard enough haha.
I can’t at all. If I rest at the top I’m pretty much guaranteed to fail the next rep. For press, I can rest on my chest and get another one or two.
06-26-2016
C1W3D2-3
DL
1x5@135
1x5@155
1x5@175
Hypers 5x15
HLR 5x15
BPAs 5x20
BP
1x10@45, 1x5@95
5@135
3@145
11@160
PecDeck 5x11@40
Krocs 5x11@35
Watched some big dude hit 435 for a single and then just keep pounding on his chest for the next hour - sets of 365, 315, 275, 225, dumb bell benches with 140, inclines on the machine for 225. Crazy shit!
Took yesterday off to schlep into Manhattan to watch @robstein do his thing. But, walked everywhere, a total of fourteen miles, while going low carb and low cal, so I wasn’t sure what I would have in the tank for a fasted workout, but it turned out pretty good. I’m meeting up with my SS coach on Saturday to work on sumo, and going on vacation in a few weeks, so I’m trying to manipulate my training so vacation will be a deload for my second cycle.
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Dude thank you SO MUCH for coming man! I’m sorry we couldn’t meet up, but I can’t tell you how much I appreciate you coming out to show support at the show!
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No problem. I enjoy coming into the city and it’s an easy trip for me. It was a nice day and the streets were poppin’. It was my first contest and I had a good time. Lots of respect for the process and the effort after the experience, Did you see the open novice? The kid in the green trunks? What was up with that?
Congrats on a very successful show. I’m curious as to what the brain trust has concluded with respect to what you need to work on. I thought you looked great - good symmetry and size. Moving forward, I think you can be bigger and more defined, which I expect comes with time in the gym, but I’m clueless, so I’m curious as to what the cognoscenti think.
Great job!
06-28-2016
C1W3D4
SQUATS
5@45, 5@95, 3@135
5@150, 3@170, 10@190
1@210
1@235
1@255
Leg Ext 5x13@75
Leg Curls 5x13@70
FP’s 5x13@35
BPA’s 5x20
Everything felt good.
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06-29-2016
C2W1D1&2
OHP
10@45, 5@65
5@85
5@100
10@110
1@125
1@135
1@145 PR
DL
5@135
5@185
Dips 5x10, chins, 5x10, hypers 5x15, HLR’s 5x15, Tri PD’s 5x12@40, Curls, 5X12@50
Yeah, so much for not combining days again.
Very good call. Your performance will be positively affected.
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06-30-2016
C2W1D3@4
SQ
5@45, 5@85, 3@135
5@160
5@185
5@210
BP
10@45, 5@85
5@115
5@135
15@150
1@165
Leg Ext 5x14@75, Leg Curls 5x14@70, DBBP5x15@40, Krocs, 5x12@35, FP’s 5x13@35, BPA’s 5x20, Pec Deck 5x15@40