Friday, June 15, 2012 - Squat Day
Warm Up
- Shoulder tractioning
- Back stretches
- Lots of band stretching
Back Squats
2 X 6 X 135
1 X 3 X 185
1 X 2 X 225
1 X 1 X 275
2 X 5 X 315* PR. Too lazy to look it up, but it’s a PR.
NOTES: Both sets were easy. I was probably good for 8 on each of them. Looking to go 330 or 335 next week. Ed wasn’t there today, so I had one of the other guys help me. I was kinda loose and slow on the first set, but I came back on the second set and nailed every one of them.
Hack Squats
1 X 10 X 135
1 X 8 X 185
1 X 8 X 205
1 X 8 X 225
NOTES: Decided to destroy quads today, so I went with some hack squats. These were all real easy. Just concentrated hard and knocked out all the reps with more in the tank.
Strict Dumbbell Rows
1 X 10 X 75 (each arm)
1 X 10 X 85 (each arm)
1 X 10 X 95 (each arm)
NOTES: Easy.
Wide-grip Lat Pulldowns/V-Bar Rows Superset
Wide-grip Lat Pulldowns - 2 X 10 X 120 (with straps, facing opposite way)
V-Bar Rows - 2 X 10 X 120 (with straps, focused on the stretch at the bottom and squeezed at the top)
ENDING NOTES: Solid-ass day. Very pleased considering Ed wasn’t there. I missed the regular squat session on Wednesday because of work. I would’ve made it up yesterday, but again, I had work, so I banged it out today and was happy with the results. I plan on hitting shoulders and biceps tomorrow. We’ll see how my shoulder stands up to the OHP. I’m hoping to hit 175 for a triple, which would be a huge PR.
CS
Saturday, June 16, 2012 - Shoulders & Biceps
Warm Up
- Lots of stretching
- Shoulder tractioning
- Rotator cuff
Strict Overhead Press
2 X 5 X 45
1 X 5 X 95
1 X 3 X 115
1 X 1 X 135
1 X 1 X 155
1 X 3 X 175* +10 lb. & +2 rep PR.
NOTES: Only did one set. Shoulder wasn’t having any more of it.
High Incline Dumbbell Press
3 X 12 X 65s
NOTES: Felt these a lot more than regular military press, so I’ll keep these in for a few weeks. Gonna bump up to the 70s next week. The 65s were too easy.
Dumbbell Front Raises
2 X 12 X 25s (each arm)
EZ Bar Front Raises
2 X 12 X 50
Pinwheel Curls
1 X 10 X 20s (each arm)
1 X 10 X 25s (each arm)
1 X 10 X 30s (each arm)
Seated Dumbbell Curls
3 X 10 X 25s (each arm)
Single Arm Machine Preacher Curls
3 X 10 X 30
Flat Machine Preacher Curls
3 X 10 X 40
NOTES: Really focused on letting it down slowly and squeezing and holding it at the top. Wicked pump out of these. Even saw a vein lol.
ENDING NOTES: Overall, not a bad day considering I nearly killed myself yesterday. Legs are super sore from squatting yesterday; same with my upper back, which kind of hindered my pressing today. Got work later today, so it’s time to eat like a hog and rest up for bench on Monday where I’m hoping to hit a big PR.
CS
[quote]spar4tee wrote:
raining gainz[/quote]
The week’s been pretty good considering I only got to lift 3 days. Next week should be better.
#feelsgoodman
CS
How do you guys pick your wieght for your top two sets, If thats not classified. Even in ed’s movie it never really explained anything about how he picked them.
[quote]prodiboy wrote:
How do you guys pick your wieght for your top two sets, If thats not classified. Even in ed’s movie it never really said anything about how he picked them.[/quote]
Depends on the week and how you structure your cycle.
CS
it it pretty much all out or are you trying to get to a max effort wieight before you switch to a higher wieght.
Between the 2board, cgbp, and incline, which one do you think has been helping you most? Or do you think rotating the three has been what’s helped?
[quote]Fletch1986 wrote:
Between the 2board, cgbp, and incline, which one do you think has been helping you most? Or do you think rotating the three has been what’s helped?[/quote]
Close-grip, hands down. Since they’re done with a pause, it’s taught me to really explode off the chest.
CS
[quote]prodiboy wrote:
it it pretty much all out or are you trying to get to a max effort wieight before you switch to a higher wieght.[/quote]
I wouldn’t say it’s all out, but it should definitely be difficult. I’ll give you a rundown of what my first cycle looked like.
Week 1 - 2 X 10 X 195
Week 2 - 2 X 10 X 205
Week 3 - 2 X 8 X 215
Week 4 - 2 X 8 X 225
Week 5 - 2 X 5 X 235
Week 6 - 2 X 5 X 245
Week 7 - 2 X 3 X 255
Week 8 - 2 X 3 X 265
Week 9 - 2 X 2 X 275
Week 10 - 2 X 2 X 285
Week 11 - 1 X 1 X 295, 1 X 1 X 305
In essence, Ed picked a goal weight for me. My starting max was 265. We wanted my ending max to be 295. So we subtracted 10 lbs. from 295 each week for 10 weeks, or 1 less than the cycle length. The last day we just went balls out and tried to put up as much weight as we could. I got a 40 lb. PR that day.
Does this help?
CS
Yes, alot actually. I’ve watched ed’s video again tonight he definatly dosen’t go over picking weights. this helped alot thanks.
[quote]prodiboy wrote:
Yes, alot actually. I’ve watched ed’s video again tonight he definatly dosen’t go over picking weights. this helped alot thanks.[/quote]
No problem. I seem to remember him going over a section where he has an example of taking someone from a 275 bench to 300 and he lays out the program.
CS
ah i didnt watch the bench dvd that would be prolly why and it prolly didnt clue in, on the rest lol.
Monday, June 18, 2012 - Bench Day
Warm Up
- Lots of stretching
- Shoulder tractioning
- Rotator cuff
Flat Bench Press
2 X 6 X 135
1 X 3 X 165
1 X 1 X 195
5 X 5 X 225* Volume PR.
NOTES: We’re backing down on the intensity leading up to the meet. We’re going with 5 X 5 for the next couple of weeks. The sets all felt slow and shitty. 275 moved faster than these sets today. Very disappointing.
Paused Close-grip Bench Press
5 X 5 X 185
Incline Dumbbell Press
5 X 5 X 75s
Straight Bar Tricep Pushdowns
4 X 10 X 60
Skullcrusher/Dip Machine Superset
Skullcrushers - 3 X 12 X 50
Dip Machine - 3 X 12 X 225
ENDING NOTES: Kind of a shitty workout. Was just slow and blah. Gonna rest up and hit it big on Wednesday.
CS
How I’m feeling right now. Talking with this girl for the past couple weeks. “Movie night” tomorrow night. Sheeeeit.
CS
Shes prolly got a dick just kidding, finnally gettin some action lol
[quote]prodiboy wrote:
Shes prolly got a dick just kidding, finnally gettin some action lol[/quote]
Lol I know! It’s been too long. The situation is pretty much perfect.
CS
[quote]spar4tee wrote:
moistness PRs[/quote]
Lol’d.
In4gains.