Starts again today. Today’s workout : two bd paused 255 x 10,10
five bd close grip paused 285 x 10,10
shoulder box 15 lbs x 10,10,10,10
tate presses 35 x 12, 5 sets
thick bar curls 75 x 12, 6 sets. These might be changed. My left shoulder is tweaked and curls did bother it the most.
band pull aparts 4 sets 15 reps, three sets iso prone abs, one minute each.
Doesn’t look to bad, we’ll see how it goes.
Did everything as listed except for fat bar curls. I did 55 x 12, 6 sets. Made it fine with that weight. 75 would have aggravated my left shoulder .
Did he tweak things for your second go-round? How similar is week one this time to week one last time? Different goals?
Higher reps this time on the bench. Goals are similar, but I have an aggravated left shoulder . This is why I dropped the weight on curls.
Reps are higher to start on squats and deadlifts also this week ,
thanks for talking to me today tom…your expert advice is always appreciated!
No problem heavy !
6/30/11. Ssb 82 x6,6 172 x 5, 222 x 5 , 285 x 10,10
Front squat ssb 225 x 8,8
One leg deadlifts 60 x 6,6,6 each leg
Ghr with minis x12,12,8,8. Was supposed to be tens so I balanced it out.
Suitcase deads 165 x 5,5,5
Plate twists 25 x 10,10,10
I don’t think I did tens in a squat workout forever, haha!
They were easy but they suck at the same time. Front squats with the ssb were weird, hard, strange and such. Basically it’s put it on the front of your shoulders instead of on your back .
Upper body day 7/2/11
Three bd reverse grip close grip bench
45 x 12 , 135 x 12, 185 x 15,15,15. These were easy but felt weird . Last cycle he had me do
Jm press pm this day.
Band pull aparts minis x 15,15
Is,ts,ys. 10 x15,15,15
Paused floor dumbell tri ext 35 x 12,12,12,12,12
Hanging leg raises bent legs x 12,12,12
Straight legs x 9,9,9
Upper body day 7/2/11
Three bd reverse grip close grip bench
45 x 12 , 135 x 12, 185 x 15,15,15. These were easy but felt weird . Last cycle he had me do
Jm press pm this day.
Band pull aparts minis x 15,15
Is,ts,ys. 10 x15,15,15
Paused floor dumbell tri ext 35 x 12,12,12,12,12
Hanging leg raises bent legs x 12,12,12
Straight legs x 9,9,9
[quote]Monopoly19 wrote:
Did he tweak things for your second go-round? How similar is week one this time to week one last time? Different goals?
[/quote]
I think he’s doing some of the same but different if it makes sense . Building on my previous gains but taking down the weight and upping the reps. I like to look for common threads between things sbd I see similarities to things like 5 3 1 and other programs.
Back in the day I would do higher reps and increase the weight while decreasing the reps over time.
7/4/11. Stiff leg dl 3.5" deficit
45 x 10,10,10. 135 x 6. 185,215,245,200 x 10
Speed dl 360 x 3,3,3. One minute rest. This caused a wicked lay down type of lower back pump.
One arm rows 100 x 6,6 , 6 each side
Shrug 350 x 15,15,15. I was careful to not let my shoulders get pulled down to far and aggravate my shoulder
Reverse hyper. 50 x 6,6,6 done 4-1-4 tempo
Spread eagle situps. 10 x 8,8,8
7/8/11. Two bd raw paused. 45 x 12 regular bench. 135 , 185 , 225. X 6
260 x 10,10,10 easy but a little hard last set last rep
Five bd close grip raw paused. 290 x 10,10 barely locked out last rep.
Shoulder box 15 x 10,10,10,10
Tate press. 35. X 15,15,15,15,14
Fat bar curl 60 x 12,12,12,12,12,12. Left shoulder held up fine .
Band pull aparts. Minis x 15,15,15,14
Iso prone abs one minute three sets .
Not bad today, I’m guessing next week is 270 and 300 on the bench sets .
7/9/11 ssb yoke bar 82 x 6,6 132 x 6 , 172 x 6, 222 x 6, 295 x 10,10
easy but hard if that makes sense. I hate reps.
front ssb yoke bar squats 235 x 8,8 Same thing, easy , but hard. these kind of suck.
one leg dls. 65 x 0, 0 to pumped and couldn't complete a rep. I hate these things.
ghr with minis x 12,12,12,12
suitcase deadlifts 170 x 5,5,5 each side no straps.
plate twists 25 x 10,10,10 Today
I sucked or it sucked or whatever. it took me over 1:30 to get done. I was just getting such low back pumps I had to lay down for a bit.
7/10/11 3 board reverse close grip bench
45,135 x 12 , 195 x 15,15,15
Band pull aparts. Minis x 15,15
Is,Ts,Ys. 10 X 15,15,15
Paused db tri ext 35 x 15,15,15,15,15
Leg raise bent x 9,9,9
Leg raise st. x 12,12,12
7/14/15 stiff leg deadlift, 3.5" platform 45 x 10,10 135,185,225,260,215 x 10
speed deadlift, one minute rest 365 x 3 x 3 x 3
one arm dumbell row 112 x 6,6,6
shrug 250 x 15,15,15
reverse hyper 50 x 6,6,6 done 4-1-4 tempo
spread eagle sit ups 10 x 8,8,8
Were you sporting the killer lower back pump this time?
Not near as bad as last time . Stretching a little after deads helped .
7/17/11. Two bd raw paused. 45 x 15, 145,185,225 x 6, 265 x 10,10,12. Was very easy so I did more on the last set.
Five bd raw close grip paused 300 x 8, 315 x 8 jumped up the weight because it was to easy .
Shoulder box 15 x 10,10,10,10
Tate press 40 x 8,8,8,8,8
Fat bar curl 65 x 12,12,12,12,12,12. Shoulder held up well.
Mini band pull aparts x 15,15,15,15
Iso prone abs. One minute , two minutes . Was supposed to do three sets but just did 2 minutes to get it done .
Ssb squats 65 x 8,8 155 x 6, 205,245 x 3
300x 10,10
Front ssb squats 240 x 8,8 no belt here. Used a belt on the sets of 300 also.
One leg dls 65 x 3, very shaky and full of suck. Still sucky x 3. But they were better.
X 3 done pretty well. I tried to grab the floor with my foot through my chucks snd I was very stable.
Ghrs and minis. X 12,10,10,10. Read my email wrong at first and did 12.
Suitcase dls 170 x 5 each . There’s no air in my place and my hand was slipping on the last two reps. X 5,5 with straps. Pretty easy.
Plate twists 25 x 10,10,10
7/25/11. Reverse grip three board close grip
45 x 15 , 135 x 15, 205 x 15,15,14. Missed 15 on the last set
Band pullaparts minis x 15,15
Is,ts,ys. 10 x 15,15,15
Lying db tri ext paused 40 x 10,10,10,10,10
Hanging lr x 12,12,12 legs bent
Straight leg raise x 9 ,9,9