OH Press 5’s
1455 1505 160*9 (+1 rep)
Weigthed Dips - 50 reps
Weighted Chins - 50 reps
DB raises, DB Curls, OH Cable Extensions X 3 sets
Started with some power cleans up to about 215
Deadlift 5’s
3155 3355 355*5
Snatch grip deads (deficit) - 245*10 x 5 sets
Seated Calves - 1pps+25*1 min x 5 sets
Walking DB lunges - 75*16 x 4 sets
**My lower back felt “off” doing the cleans so I decided to just get my reps on the deads and not push it too much.
Bench 3’s
1953 2103 220*5+2+2
Incline BB - 16510 x 5 sets
DB rows - 11010 x 5 sets
DB press on swiss ball - 70*10 x 4 sets
Seated cable rows (wide grip) - 14#*10 x 4 sets
Tricep pressdowns - stack*AMAP x 3 sets
Face pulls - 12#*AMAP x 3 sets
**I’m going to try something a little different and use the RP on bench days like I did today. I probably could have got 6 straight set but only rested about 10-15s each RP and got another couple each time.
Felt pretty good so I’m going to try like that for awhile to get some extra reps in with heavier weights – go til I’ve got 1 grinder left in me and then do a couple RPs. We’ll see how this goes…
I’ve done rest-pause on BP and overhead press, and have found this technique to get me stronger than straight sets. Good luck!
[quote]whup wrote:
I’ve done rest-pause on BP and overhead press, and have found this technique to get me stronger than straight sets. Good luck! [/quote]
Cool. Thx for the input…
Front Squat 3’s
2153 2253 240*6
Hacks - 2pps+25*8 x 5 sets
Step Ups - 175*16 x 3 sets
Standing Calves - Stack*AMAP x 5 sets
AirDyne intervals - 40s/80s x 8
OH Press 3’s
1503 1603 170*6+1+1
Dips - 706 x 5 sets
Chins (neutral grip) - 356 x 5 sets
Seated DB press - 558 x 4 sets
Chins (sup grip) - BW10 x 4 sets
DB side raise, OH Cable extensions, DB Curls *8-12 x 3 sets
Deadlift 3’s
3353 3553 375*7
Walking DB Lunges - 80*16 x 4 sets
Seated Calves - 1pps+25*AMAP x 5 sets
Snatch grip DL (deficit) - 25510 22510 x 3 sets
AirDyne Intervals – 15s/45s x 20
Bench 531
1855 2103 230*5
CG press - 17510 x 5 sets
Wide pullups - bw10 x 5 sets
BB rows - 17510 x 5 sets
Weighted pushups - 5010 x 5 sets
Conditioning
Sand dune sprints x 20
Stair sprints x 10
Front Squat 531
1955 2253 250*4
BB Step-ups - 175*20 x 4 sets
Hack Squats - several sets and then 2pps+10*20 “widowmaker” style
Standing Calves - Stack*AMAP x 4 sets
OH Press 531
1455 1603 180*3
DB Alt Presses - 5516 x 5 sets
Weighted Chins (sup grip) - 457,6,6,5,5
Dips - BW50 reps
Neutral grip chins - BW25 reps
Cable OH extensions
Cable curls
DB lateral raises
Deadlift 531
3155 3553 400*4
Snatch grip DL (deficit) - 255*10 x 4 sets
Walking DB lunge - 80*16 x 4 sets
Deload Week
Did 4 sessions over the past week of just some random stuff. Nothing worth noting really but I did get in the gym as well as some conditioning/sprints. Cycle 4 starts this weekend!
Bench 5’s
1855 2005 215*7
T-Bar rows - ramp to 4 plates+255; then 3 plates10 x 5 sets
Incline BB - 155*10 x 5 sets
Krocs - 10510,10,20
Swiss ball DB press - 608-10 x 3 sets really working on accelerating the weight
Going to do some hill sprints later this afternoon/evening.
Front Squat 5’s
2055 2205 235*5
Hacks - work up to 2pps+355, then 2pps15
BB step-ups - several sets and then 175*24
** After 30 hill sprints last night, legs were a bit tired going in. The first couple reps of each set actually felt really good and explosive but my endurance just was not there to go for reps today. Still got my reps and PR’d on the step-ups though so at least I can walk away from the gym feeling OK about the session.
Also been doing a lot of thinking about auto-regulation lately given a lot of Thibs’ recent stuff. Seems to make so much sense and I think a lot of the powerlifting guys like Wendler instinctively incorporate this into their training (I believe he calls it “picking his battles”). It’s one of those things that I’m finally starting to learn over the past 6 months or so after several years of trying out all sorts of different cookie cutter programs. It’s nice to feel like I’m finally starting to get it and hearing from coaches that I respect that you can trust what your body is trying to tell you. I used to always just push and push no matter what (because the sheet told me I needed to do X number of sets and Y number of reps or I felt like my workout was absolutely worthless), which I do think had some value in teaching me mental toughness if nothing else. But I made little progress after a while because I ALWAYS felt beat up and never allowed myself to have those sessions where you do feel bulletproof and allow you to make the most progress. Wow, that got long. Back to training…
Conditioning
Jump Rope/Bands/Lax ball warm up
50 min cardio @ various intensities
[quote]jonnyblaze wrote:
Front Squat 5’s
2055 2205 235*5
Hacks - work up to 2pps+355, then 2pps15
BB step-ups - several sets and then 175*24
** After 30 hill sprints last night, legs were a bit tired going in. The first couple reps of each set actually felt really good and explosive but my endurance just was not there to go for reps today. Still got my reps and PR’d on the step-ups though so at least I can walk away from the gym feeling OK about the session.
Also been doing a lot of thinking about auto-regulation lately given a lot of Thibs’ recent stuff. Seems to make so much sense and I think a lot of the powerlifting guys like Wendler instinctively incorporate this into their training (I believe he calls it “picking his battles”). It’s one of those things that I’m finally starting to learn over the past 6 months or so after several years of trying out all sorts of different cookie cutter programs. It’s nice to feel like I’m finally starting to get it and hearing from coaches that I respect that you can trust what your body is trying to tell you. I used to always just push and push no matter what (because the sheet told me I needed to do X number of sets and Y number of reps or I felt like my workout was absolutely worthless), which I do think had some value in teaching me mental toughness if nothing else. But I made little progress after a while because I ALWAYS felt beat up and never allowed myself to have those sessions where you do feel bulletproof and allow you to make the most progress. Wow, that got long. Back to training…[/quote]
Good insight!! Whats you’re best 5rm on front squats? I’m implementing these after back squats this cycle for 5x5.
OHP 5’s
1455 1555 165*6
DB Press - ramp up to 656; 5012
Weighted chins - ramp up to bw+506; bw13
Dips - ramp to 705; 903 (missed the last couple)
Neutral chins - ramp to bw+45*5
DB side raises, OH cable tris, DB curls X 3 sets (8-12 rep range)
[quote]whup wrote:
jonnyblaze wrote:
Front Squat 5’s
2055 2205 235*5
Hacks - work up to 2pps+355, then 2pps15
BB step-ups - several sets and then 175*24
** After 30 hill sprints last night, legs were a bit tired going in. The first couple reps of each set actually felt really good and explosive but my endurance just was not there to go for reps today. Still got my reps and PR’d on the step-ups though so at least I can walk away from the gym feeling OK about the session.
Also been doing a lot of thinking about auto-regulation lately given a lot of Thibs’ recent stuff. Seems to make so much sense and I think a lot of the powerlifting guys like Wendler instinctively incorporate this into their training (I believe he calls it “picking his battles”). It’s one of those things that I’m finally starting to learn over the past 6 months or so after several years of trying out all sorts of different cookie cutter programs. It’s nice to feel like I’m finally starting to get it and hearing from coaches that I respect that you can trust what your body is trying to tell you. I used to always just push and push no matter what (because the sheet told me I needed to do X number of sets and Y number of reps or I felt like my workout was absolutely worthless), which I do think had some value in teaching me mental toughness if nothing else. But I made little progress after a while because I ALWAYS felt beat up and never allowed myself to have those sessions where you do feel bulletproof and allow you to make the most progress. Wow, that got long. Back to training…
Good insight!! Whats you’re best 5rm on front squats? I’m implementing these after back squats this cycle for 5x5. [/quote]
Yea live and learn, right. My best 5rm front squat is 250 – I really like the front squats for actually hitting my quads. I have real long legs relative to my torso and whenever I do a lot of back squatting, all I get is a bigger bubble butt than I already have (wow, I think I get my man card revoked for actually typing that) and a stronger lower back.
Deadlift 5’s
Start w/ Power Cleans - ramp to 185*5 (4 sets)
Deads - 3255 3455 365*7
Walking DB lunges - ramp to 85*8 each leg (4 sets)