Sets 1-2 - 45x15
Set 3 - 105x5
Sets 4-5 - 135x5
Set 6 - 185x3
Set 7 - 205x1
Sets 8-9 - 225x8* +10 lb PR.
NOTES: The first set was pretty good up until the last rep where my form went to shit and I hit way too low on my chest. I still got the last rep though. The second set was 10x better. We’re still working on staying tight by keep my feet flat on the floor. I’m having trouble keeping my feet in one place because I benched with my heels up for so long. Ed told me that my speed has improved a lot.
Close-grip Bench Press
2x8x185* +10 lb PR.
NOTES: Smoke show on both sets.
Incline Bench Press
2x8x165
NOTES: Easy. Gonna bump it up to 2x5x185 next week.
Dips
3x12
Lying Dumbbell Extensions
5x10x20s
ENDING NOTES: Good lifting day today. Hit 2 PRs and everything felt strong. Cardio tomorrow morning. Really gonna buckle down these next few weeks into my training cycle. Squats on Wednesday; more 5s.
Shoulder felt all right today. Not great, but it was tolerable. Just gonna ice the shit out of the next few days; that always works.
Also, I banged out 5 pullups by myself. Soooo happy. I’ll be at 20 in no time.
What max are you working off for your bench? [/quote]
Hell if I know. I just worked up to 275 about a month ago and I assume that we’ve been basing my work sets off of that. But in all honesty, I just do what the man tells me haha.
NOTES: Still working on my pull-ups. Here’s my plan so far:
Sunday - Cardio and high rep pull-ups
Monday - Lift and low rep pull-ups
Tuesday - Cardio and high rep pull-ups
Wednesday - Lift and low rep pull-ups
Thursday - Cardio and high rep pull-ups
Friday - Lift and low rep pull-ups
Saturday - Lift and low rep pull-ups
I’m hoping to be able to do 10 by myself in 6 more weeks.
ENDING NOTES: Did some cardio this morning and ate my face off the rest of the day. Got a heavy day of squats tomorrow. We’re looking at 320 or 325 for 2x5. Squats days are always the most brutal and usually last the longest. Hoping for some new PRs tomorrow.
Also, here’s a quote from Dave Tate that I found somewhere random on the internet:
“90% of everyone you meet are negative pricks who will go out of their way to tell you why you can’t do something. Once they know your goal, they’ll try and tear you down. Just keep it vague, and all they can do is wish you success. Of course, they still might try and tear you down once you’ve actually accomplished your goal, but who cares? You’ve done the work and have the results to show for it. They couldn’t have done it. So fuck 'em.”
“90% of everyone you meet are negative pricks who will go out of their way to tell you why you can?t do something. Once they know your goal, they?ll try and tear you down. Just keep it vague, and all they can do is wish you success. Of course, they still might try and tear you down once you’ve actually accomplished your goal, but who cares? You’ve done the work and have the results to show for it. They couldn’t have done it. So fuck 'em.”
CS[/quote]
damn your bench is too far in front of mine for some friendly competition
n i was listening to " Requiem Aeternum - GRV music" while reading that and suddenly the quote became 10x more epic
I notice similarities from your workout and the periodization table found online by Ed Coan. Your last two sets of primary lifts, were they predetermined (adding 10lb/week, based on % increase, etc) or is it based on something else? Does Ed have you bring them to near failure each time?
Also I noticed that you’re not doing any deadlifts for primary lift yet. Is there a reason for this?
[quote]shffl wrote:
I notice similarities from your workout and the periodization table found online by Ed Coan. Your last two sets of primary lifts, were they predetermined (adding 10lb/week, based on % increase, etc) or is it based on something else? Does Ed have you bring them to near failure each time?
Also I noticed that you’re not doing any deadlifts for primary lift yet. Is there a reason for this?[/quote]
There are no set percentages. It’s typically 10-15 lbs a week on each lift, depending on how many reps are being performed.
No, we don’t go to failure; we try to avoid it as much as possible. Now, I may slow down a bit when it comes to the 8th rep (like on my last two sets of bench), but it’s never to failure.
As for why we haven’t deadlifted, I don’t know. I just do what he tells me to do, and I don’t complain or question it.
[quote]shffl wrote:
I notice similarities from your workout and the periodization table found online by Ed Coan. Your last two sets of primary lifts, were they predetermined (adding 10lb/week, based on % increase, etc) or is it based on something else? Does Ed have you bring them to near failure each time?
Also I noticed that you’re not doing any deadlifts for primary lift yet. Is there a reason for this?[/quote]
There are no set percentages. It’s typically 10-15 lbs a week on each lift, depending on how many reps are being performed.
No, we don’t go to failure; we try to avoid it as much as possible. Now, I may slow down a bit when it comes to the 8th rep (like on my last two sets of bench), but it’s never to failure.
As for why we haven’t deadlifted, I don’t know. I just do what he tells me to do, and I don’t complain or question it.
Sets 1-3 - 45x12
Set 4 - 135x5
Set 5 - 185x4
Set 6 - 225x3
Set 7 - 265x1
Sets 8-9 - 320x5* +10 lb PR.
NOTES: First set was pretty good. Second set was trash. I stalled on the fourth and had help on it. Ed told me to go for one more and I smoked it. Still having trouble staying tight at the bottom. My main problem is that I’m not keeping my abs and hips tight in the hole. Ed told me that it’s something that I’ll learn in time. He also told me that my form is improving, as well, which is good.
5" Deficit Deadlifts
2x8x285* +10 lb PR.
Pause Squats
3x5x225
NOTES: These were challenging, but not brutally difficult. Definitely helped me stay tight.
T-Bar Rows
4x10x115
NOTES: I don’t know how much weight it actually was. I had a plate and two tens on, so it’s whatever the hell I wanna call it. Doesn’t make a difference to me.
ENDING NOTES: It was an all right training session. The last two squat days haven’t gone as well as I would have liked. It will take time, and I have to be patient.
Also, Ed was telling me that I’m looking a little leaner and more in shape. I have noticed that my waist has shrunk a bit and I’m starting to look more muscular. The new diet and fasted cardio in the mornings is definitely having an impact, along with Ed’s training style. Hopefully I’ll get back down to a 32 waist pretty soon here. I’m looking for that by the start of summer. My body weight is still around 193-195 in the mornings. Been gaining weight, loosing inches, and getting stronger all at the same time. I’d say that this whole thing is working out pretty well. Can’t wait to see what these next three months have in store for me and how much better I can get. I’m really looking forward to it.
I will also have measurements up tomorrow and hopefully some pictures.
Using standing overhead press on my shoulder days for my main lift. I found that when I was running 5/3/1, my overhead press definitely helped my bench out. The sets and reps will be the same as my bench cycle.
Adding in Kroc rows on back days. I’ll be following the basic program he outlined in his article that was published on here not too long ago. Looking to add some serious width to the point where people will have to grease up door ways just to fit me through haha.
Changing up cardio. I’ll be doing long distance (1-3 miles) 2 days a week and speed training once a week. I’m looking to get into football shape pretty soon here. My muscular conditioning is improving, but I have to work on my cardiovascular endurance as well. I have to be able to run 2 miles in under 16 minutes and hopefully 3 miles in under 20 minutes. We’ll see how all of this pans out.