_tim's Log
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_tim
Well-Known Member
Totally agree, Bax. The potential for tremendous strength gains is very real with this type of training. I'm hoping for a few PR's to happen; I'd be at my squat PR after 3 more Squat diamond sets, my Bench PR after 4 more diamond sets, my Deadlift PR after 6 more diamond sets. I don't have a clue what my Military Press PR is, as I haven't done those since the late 90's on a consistent basis. I doubt seriously that I'll hit my Chin PR this cycle as my bodyweight is at least 20 pounds more than when I last did heavy chins (I'll get a BW before I do my Chins tomorrow). Couple that with pathetic bicep strength and a PR for Chins doesn't look likely in the next 8 weeks.
So, bottom line, I have high hopes for this cycle in terms of overall strength gains. As you said, pain awaits me - and I absolutely cannot wait to shatter my maxes as I endure it. This is rapidly becoming a favorite workout; time will tell if it has the enduring quality of my triples cycles, or the raw fun of the power/volume workouts. The endurance component has not disappointed, and I believe this alone will allow me to persist the cycle through at least another 8 weeks (for a total of 10). There is something to be said for mass bloodflow.
So, bottom line, I have high hopes for this cycle in terms of overall strength gains. As you said, pain awaits me - and I absolutely cannot wait to shatter my maxes as I endure it. This is rapidly becoming a favorite workout; time will tell if it has the enduring quality of my triples cycles, or the raw fun of the power/volume workouts. The endurance component has not disappointed, and I believe this alone will allow me to persist the cycle through at least another 8 weeks (for a total of 10). There is something to be said for mass bloodflow.
_tim
Well-Known Member
Chins:
(BW = 195; Shocked - that's 10 pounds lighter than my last weigh-in, WITH shoes to boot.)
BW + 5 x 5; +10 x 4; +15 x 3; +20 x 2; +25 x 1; +20 x 2; +15 x 3; +10 x 4; +5 x 5 - Perhaps a tad light, but an appropriate start for my chin sets; I put a strong emphasis on form, going to a hang each rep.
RG Row:
5 x 7 @ 145 - Felt good.
SLDL:
2 x 1:00 @ 135 - Set one was 22 reps, and set two was 17 reps. These incurred the same fate as my hack squat effort - I flat out ran out of breath. My lower back lit up a bit, but my hams were fine.
HS Curl:
6 x 6 @ 70 - I WILL STRENGTHEN MY BICEPS.
Skull Crunchers:
4 x 6 @ 95 - Time; wanted to hit a 6 x 6 here too. GREAT sets regardless
Overall VERY happy with this weeks' gym time. Believe it or not, I'm already seeing and feeling some results - my abs are becoming more defined, and some of the fat deposits that have flat out pissed me off for too long now are gone (bye, he-titties). I believe muscle memory is fast at work here, but regardless, I'm enjoying feeling more like me again.
I actually got up close to on time today, so I was able to do the iso work I wanted to. Looking forward to Monday, where my first progression of repeated work occurs. Here we go, lads.
(BW = 195; Shocked - that's 10 pounds lighter than my last weigh-in, WITH shoes to boot.)
BW + 5 x 5; +10 x 4; +15 x 3; +20 x 2; +25 x 1; +20 x 2; +15 x 3; +10 x 4; +5 x 5 - Perhaps a tad light, but an appropriate start for my chin sets; I put a strong emphasis on form, going to a hang each rep.
RG Row:
5 x 7 @ 145 - Felt good.
SLDL:
2 x 1:00 @ 135 - Set one was 22 reps, and set two was 17 reps. These incurred the same fate as my hack squat effort - I flat out ran out of breath. My lower back lit up a bit, but my hams were fine.
HS Curl:
6 x 6 @ 70 - I WILL STRENGTHEN MY BICEPS.
Skull Crunchers:
4 x 6 @ 95 - Time; wanted to hit a 6 x 6 here too. GREAT sets regardless
Overall VERY happy with this weeks' gym time. Believe it or not, I'm already seeing and feeling some results - my abs are becoming more defined, and some of the fat deposits that have flat out pissed me off for too long now are gone (bye, he-titties). I believe muscle memory is fast at work here, but regardless, I'm enjoying feeling more like me again.
I actually got up close to on time today, so I was able to do the iso work I wanted to. Looking forward to Monday, where my first progression of repeated work occurs. Here we go, lads.
_tim
Well-Known Member
Military Press:
115 x 5; 120 x 4; 125 x 3; 130 x 2; 135 x 1; 130 x 2; 125 x 3; 120 x 4; 115 x 5 - I decided to bump the starting weight on these 10 pounds instead of 5, compared to my previous work sets. The sets were difficult but manageable - so I'm hoping that the decision was a good one, to stimulate some strength increase in my delts.
Squats:
5 x 7 @ 225 - Breath, breath, breath. These sacked me a bit - but form remained good.
HS Bench:
2 x 1:00 @ 65 - Set one was 40 reps, and set two was 35 reps. GREAT fatigue; my second set killed me.
Bench Abs:
155 x 21(?) - I did these front/right/left and really didn't count. I think I got at least 21 in - maybe more.
Good start to Monday.
115 x 5; 120 x 4; 125 x 3; 130 x 2; 135 x 1; 130 x 2; 125 x 3; 120 x 4; 115 x 5 - I decided to bump the starting weight on these 10 pounds instead of 5, compared to my previous work sets. The sets were difficult but manageable - so I'm hoping that the decision was a good one, to stimulate some strength increase in my delts.
Squats:
5 x 7 @ 225 - Breath, breath, breath. These sacked me a bit - but form remained good.
HS Bench:
2 x 1:00 @ 65 - Set one was 40 reps, and set two was 35 reps. GREAT fatigue; my second set killed me.
Bench Abs:
155 x 21(?) - I did these front/right/left and really didn't count. I think I got at least 21 in - maybe more.
Good start to Monday.
_tim
Well-Known Member
Odd schedule - got yesterday's in today.
Deads:
225 x 5; 245 x 4; 265 x 3; 285 x 2; 305 x 1; 285 x 2; 265 x 3; 245 x 4; 225 x 5 - No straps, OHG (Hook) throughout. Welcome back, grip strength.
Chins:
5 x 7 @ BW - The first 3 sets went fine, but 4 and 5 were pretty rough, clustered 4-2-1 and 2-1-1-1-1 respectively.
Cable Rows:
2 x 1:00 @ 80 - Set one was 35 reps, and set 2 was but 17 reps. I hit a very UNpainful muscle failure and called it a set. I struggled with it for maybe :43.
I ran out of time, but don't feel that my arms could have taken any iso work today. I'm currently eating like it's going out of style with high hopes of adding a bit of strength to my biceps and scapular delts. I'm not taking tomorrow off - so this is just a weird week schedule wise.
Edit: THANKS TR!
Deads:
225 x 5; 245 x 4; 265 x 3; 285 x 2; 305 x 1; 285 x 2; 265 x 3; 245 x 4; 225 x 5 - No straps, OHG (Hook) throughout. Welcome back, grip strength.
Chins:
5 x 7 @ BW - The first 3 sets went fine, but 4 and 5 were pretty rough, clustered 4-2-1 and 2-1-1-1-1 respectively.
Cable Rows:
2 x 1:00 @ 80 - Set one was 35 reps, and set 2 was but 17 reps. I hit a very UNpainful muscle failure and called it a set. I struggled with it for maybe :43.
I ran out of time, but don't feel that my arms could have taken any iso work today. I'm currently eating like it's going out of style with high hopes of adding a bit of strength to my biceps and scapular delts. I'm not taking tomorrow off - so this is just a weird week schedule wise.
Edit: THANKS TR!
_tim
Well-Known Member
Bench:
195 x 5; 205 x 4; 215 x 3; 225 x 2; 235 x 1; 225 x 2; 215 x 3; 205 x 4; 195 x 5 - Went well.
Military Press:
5 x 7 @ 105 - TOO EASY. I'm gonna bump more than 10 pounds next time.
Hack Squat:
2 x 1:00 @ 100 - Set one was 29 reps, and set 2 was 25 reps. I'm THRILLED - that's more reps in the minute, with more weight. My endurance grows.
Lastly, a throughlly evil supersuperset:
Bench Press Abs + Swiss Ball Bridges + Skull Crunchers; orientation was 20/10/6.
Bench Press Abs: 2 x 20 @ 135 - Oblique only, feet never touched the ground.
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Swiss Ball Bridges: 2 x 10 - Um, ow.
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Skull Crunchers: 2 x 6 @ 95 - That's honestly all I could muster - this crazy idea of mine proved to feel a bit metabolic.
Progress is being made both strength and endurance wise. EXACTLY what I'd hoped I would experience. Let's see how far this thing can go! I'll go down to 5 pound intervals per lift if necessary on the diamond sets to keep the progress going, assuming I'm not overtraining.
195 x 5; 205 x 4; 215 x 3; 225 x 2; 235 x 1; 225 x 2; 215 x 3; 205 x 4; 195 x 5 - Went well.
Military Press:
5 x 7 @ 105 - TOO EASY. I'm gonna bump more than 10 pounds next time.
Hack Squat:
2 x 1:00 @ 100 - Set one was 29 reps, and set 2 was 25 reps. I'm THRILLED - that's more reps in the minute, with more weight. My endurance grows.
Lastly, a throughlly evil supersuperset:
Bench Press Abs + Swiss Ball Bridges + Skull Crunchers; orientation was 20/10/6.
Bench Press Abs: 2 x 20 @ 135 - Oblique only, feet never touched the ground.
|
Swiss Ball Bridges: 2 x 10 - Um, ow.
|
Skull Crunchers: 2 x 6 @ 95 - That's honestly all I could muster - this crazy idea of mine proved to feel a bit metabolic.
Progress is being made both strength and endurance wise. EXACTLY what I'd hoped I would experience. Let's see how far this thing can go! I'll go down to 5 pound intervals per lift if necessary on the diamond sets to keep the progress going, assuming I'm not overtraining.
_tim
Well-Known Member
Let's play........
RG Rows:
165 x 5; 175 x 4; 185 x 3; 195 x 2; 205 x 1; 195 x 2; 185 x 3; 175 x 4; 165 x 5
Deads:
5 x 7 @ 215 - Strapless, felt great, especially the later sets.
Pulldown:
2 x 100 @ 110 - Set one was 33 reps, and set two was 28 reps. Now THIS was what I was going after with these endurance sets - the second set was poetic. I felt muscle responses all through my lats, delts, biceps, forearms, abs, rhomboids, traps. Fantastic.
HS Curls:
45 x 6; 55 x 6; 65 x 6; 75 x 3; 85 x 2; 95 x 1, x 1/2+SH - The reaping of the biceps had to continue.
HIIT:
elliptical. 2:00, :20 intervals - Had to leave it all in the gym.
Great week, unreal Friday.
RG Rows:
165 x 5; 175 x 4; 185 x 3; 195 x 2; 205 x 1; 195 x 2; 185 x 3; 175 x 4; 165 x 5
Deads:
5 x 7 @ 215 - Strapless, felt great, especially the later sets.
Pulldown:
2 x 100 @ 110 - Set one was 33 reps, and set two was 28 reps. Now THIS was what I was going after with these endurance sets - the second set was poetic. I felt muscle responses all through my lats, delts, biceps, forearms, abs, rhomboids, traps. Fantastic.
HS Curls:
45 x 6; 55 x 6; 65 x 6; 75 x 3; 85 x 2; 95 x 1, x 1/2+SH - The reaping of the biceps had to continue.
HIIT:
elliptical. 2:00, :20 intervals - Had to leave it all in the gym.
Great week, unreal Friday.
_tim
Well-Known Member
Squats:
225 x 5; 245 x 4; 265 x 3; 285 x 2; 305 x 1; 285 x 2; 265 x 3; 245 x 4; 225 x 5 - Went very well - the 305 single even felt good. To persist this cycle correctly, I'm going to progress the starting weight by 10 going forward (it had been 20). The intervals between sets will remain at 20 pounds.
Bench:
5 x 7 @ 195 - Felt good.
HS Shoulder Press:
2 x 1:00 @ 60 - Better this time, albeit 10 pounds lighter. Set one was 27 reps, and set two was 21 reps.
Superset!
Bench Abs: 145 x 30, x 20 - These once again were oblique only, so the sets were 15/side and 10/side respectively.
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Swiss Ball Bridges: 2 x 10 - It astounds me how badly these hurt after only a couple reps.
Good start to the week.
225 x 5; 245 x 4; 265 x 3; 285 x 2; 305 x 1; 285 x 2; 265 x 3; 245 x 4; 225 x 5 - Went very well - the 305 single even felt good. To persist this cycle correctly, I'm going to progress the starting weight by 10 going forward (it had been 20). The intervals between sets will remain at 20 pounds.
Bench:
5 x 7 @ 195 - Felt good.
HS Shoulder Press:
2 x 1:00 @ 60 - Better this time, albeit 10 pounds lighter. Set one was 27 reps, and set two was 21 reps.
Superset!
Bench Abs: 145 x 30, x 20 - These once again were oblique only, so the sets were 15/side and 10/side respectively.
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Swiss Ball Bridges: 2 x 10 - It astounds me how badly these hurt after only a couple reps.
Good start to the week.
_tim
Well-Known Member
BW: 200
Chins:
BW + 10 x 5; + 15 x 4; +20 x 3; +25 x 2; +30 x 2; +35 x 1; +30 x 2; +25 x 3; +20 x 4; +15 x 4; +10 x 5 - Unconventional, but fun. I inadvertenly grabbed an extra 5 pound weight, so I decided to use it, and see what I could do on the way back down load-wise. Still so very far short of where I used to be, but I'll get there.
Rev Grip Row:
5 x 7 @ 155 - Felt pretty good.
SLDL:
2 x 1:00 @ 145 - Set one was 27 reps, and set two was 21 reps. Great improvement over last time - +5 and +4 rep-wise, with a 10 pound increase to boot. My first set was challenging, but it didn't kill me like last time. Set two was quite a bit more challenging, and in fact I think I cut the set short by about 2 seconds due to fatigue/almost failure in my lower back.
Superset:
HS Curls: 3 x 6 @ 80, 1 x 5.5 @ 80
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Skull Crunchers: 2 x 6 @ 105, 1 x 5 @ 105, 1 x 3 @ 105 The pump was amazing - still is, in fact.
Looking forward to a rest day - I really pushed myself today.
Chins:
BW + 10 x 5; + 15 x 4; +20 x 3; +25 x 2; +30 x 2; +35 x 1; +30 x 2; +25 x 3; +20 x 4; +15 x 4; +10 x 5 - Unconventional, but fun. I inadvertenly grabbed an extra 5 pound weight, so I decided to use it, and see what I could do on the way back down load-wise. Still so very far short of where I used to be, but I'll get there.
Rev Grip Row:
5 x 7 @ 155 - Felt pretty good.
SLDL:
2 x 1:00 @ 145 - Set one was 27 reps, and set two was 21 reps. Great improvement over last time - +5 and +4 rep-wise, with a 10 pound increase to boot. My first set was challenging, but it didn't kill me like last time. Set two was quite a bit more challenging, and in fact I think I cut the set short by about 2 seconds due to fatigue/almost failure in my lower back.
Superset:
HS Curls: 3 x 6 @ 80, 1 x 5.5 @ 80
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Skull Crunchers: 2 x 6 @ 105, 1 x 5 @ 105, 1 x 3 @ 105 The pump was amazing - still is, in fact.
Looking forward to a rest day - I really pushed myself today.
_tim
Well-Known Member
Thanks Bax!
From this morning:
Military Press:
120 x 5; 125 x 4; 130 x 3; 135 x 2; 140 x 1; 135 x 2; 130 x 3; 125 x 4; 120 x 5 - Getting heavier for me, but manageable.
Squats:
5 x 7@ 235 - Great stuff.
HS Bench:
2 x 1:00 @ 70 - Set one was 44 reps, and set two was 27 reps. I improved on the first set, but not the second - I was happy with the first set, but it really taxed me. I rushed the second set a bit as I was running out of time - though I hate to use that as an excuse.
No time for Ab work today. I'll make it up tomorrow if possible.
From this morning:
Military Press:
120 x 5; 125 x 4; 130 x 3; 135 x 2; 140 x 1; 135 x 2; 130 x 3; 125 x 4; 120 x 5 - Getting heavier for me, but manageable.
Squats:
5 x 7@ 235 - Great stuff.
HS Bench:
2 x 1:00 @ 70 - Set one was 44 reps, and set two was 27 reps. I improved on the first set, but not the second - I was happy with the first set, but it really taxed me. I rushed the second set a bit as I was running out of time - though I hate to use that as an excuse.
No time for Ab work today. I'll make it up tomorrow if possible.
_tim
Well-Known Member
Is there truly another way to be, colby? WELCOME BACK!
Deads:
245 x 5; 265 x 4; 285 x 3; 305 x 2; 345 x 1; 305 x 2; 285 x 3; 265 x 4; 245 x 5 - Had to strap up at 305 on the way up - I could tell the straps were coming from the first set. My grip was nailed by the iso sets on Tuesday. More to come on said isos.....
Chins:
5 x 7 @ BW + 5 - Got 3 sets just fine. Sets 4 and 5 we, um, clustered. Set 4 was 5-1-1, and set 5 was basically rest paused/MS'd with about a 4 second pause between reps.
Cable Row:
2 x 1:00 @ 85 - Set 1 was 31 reps, and set 2 was 26 reps. Not so happy with the 31 - but the 26 is a full 9 more for the second set compared to my last endurance effort. That was the progress I was looking for.
Ab Delight:
Bench Abs: 135 x (triple) 10 - One rep was a front/right/left combo, so basically it was 30 reps.
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Swiss Ball Bridges: 15 - 5 more than my previopus sets.
A quick note about the cycle....
Arm iso work will now ONLY be a Friday event (if it happens at all). I trained to failure on Tuesday, and it impacted me today. So, instead of doing the isos Tuesday and Friday, I'll add HIIT to the mix on Tuesdays and those Fridays that I've cooked my arms enough with compounds.
Another tremendous week of progress.
Deads:
245 x 5; 265 x 4; 285 x 3; 305 x 2; 345 x 1; 305 x 2; 285 x 3; 265 x 4; 245 x 5 - Had to strap up at 305 on the way up - I could tell the straps were coming from the first set. My grip was nailed by the iso sets on Tuesday. More to come on said isos.....
Chins:
5 x 7 @ BW + 5 - Got 3 sets just fine. Sets 4 and 5 we, um, clustered. Set 4 was 5-1-1, and set 5 was basically rest paused/MS'd with about a 4 second pause between reps.
Cable Row:
2 x 1:00 @ 85 - Set 1 was 31 reps, and set 2 was 26 reps. Not so happy with the 31 - but the 26 is a full 9 more for the second set compared to my last endurance effort. That was the progress I was looking for.
Ab Delight:
Bench Abs: 135 x (triple) 10 - One rep was a front/right/left combo, so basically it was 30 reps.
|
Swiss Ball Bridges: 15 - 5 more than my previopus sets.
A quick note about the cycle....
Arm iso work will now ONLY be a Friday event (if it happens at all). I trained to failure on Tuesday, and it impacted me today. So, instead of doing the isos Tuesday and Friday, I'll add HIIT to the mix on Tuesdays and those Fridays that I've cooked my arms enough with compounds.
Another tremendous week of progress.
_tim
Well-Known Member
Overreached a bit...
Bench:
205 x 5; 215 x 4; 225 x 3; 235 x 2; 245 x 1; 235 x 2; 225 x 3; 215 x 4; 205 x 5 - Getting heavy, but no issues.
Military Press:
2 x 7 @ 125; 2 x 7 @ 115 - Instance one of overreaching... I had made a note that the last time I did a 5 x 7 for MP, it was too easy. Being a bit of an idiot, I decided to add 20 pounds to that last load. Needless to say, I'm going to revisit the 115 5 x 7 next time, having not even had enough in me to attempt a 5th set.
Hack Squats:
2 x 1:00 @ 120 - Second instance of overreaching... But not a bad result this time; set one was 26 reps, and set two was 21 reps. I actually jupmed this lift by 20 pounds as well compared to the last time I did 'em, but am just fine with the results rep-wise.
I ran out of time for Ab work, but may make it up later today. Good start to the week despite the overreaching.
Bench:
205 x 5; 215 x 4; 225 x 3; 235 x 2; 245 x 1; 235 x 2; 225 x 3; 215 x 4; 205 x 5 - Getting heavy, but no issues.
Military Press:
2 x 7 @ 125; 2 x 7 @ 115 - Instance one of overreaching... I had made a note that the last time I did a 5 x 7 for MP, it was too easy. Being a bit of an idiot, I decided to add 20 pounds to that last load. Needless to say, I'm going to revisit the 115 5 x 7 next time, having not even had enough in me to attempt a 5th set.
Hack Squats:
2 x 1:00 @ 120 - Second instance of overreaching... But not a bad result this time; set one was 26 reps, and set two was 21 reps. I actually jupmed this lift by 20 pounds as well compared to the last time I did 'em, but am just fine with the results rep-wise.
I ran out of time for Ab work, but may make it up later today. Good start to the week despite the overreaching.
_tim
Well-Known Member
Thanks Lol! I considered doing the endurance set in between bench and MP's to give my delts and triceps a rest, but decided against it since I truly push myself about as hard as I can during those endurance sets and don't really have much energy left after I do them. I'm happy with the bench sets regardless.
Yesterday, morning meetings forced my morning workout to be nothing but a regret. I made it up today, creating what will be a rather intense 3-day stretch.
Rev Grip Row:
175 x 5; 185 x 4; 195 x 3; 205 x 2; 215 x 1; 205 x 2; 195 x 3; 185 x 4; 175 x 5 - Went pretty well, but the single felt like a heavy single. Form stayed good throughout, so I know I have more to go before I hit any sort of wall.
Deads:
5 x 7 @ 235 - Hook grip throughout, and form felt solid. My lower back started to complain in the last set, but the set wasn't compromised.
Pulldowns:
2 x 1:00 @ 120 - Set one was 33 reps (tie), and set two was 17 reps. I was happy with the 10-pound increase and matching the first set, though the second set was a full 9-reps behind the second set total at 110 pounds. Mind you, that second set was worth the price of admission; my biceps, pecs, delts, lats, traps, and rhomboids were ON FIRE. I'm pretty sure with muscle recruitment like that, progress was made. We'll see....
HIIT:
2:00, :20 intervals - Did this fun torture on the elliptical machine as per norm. I'll add minutes as I am able, with the ultimate goal of hitting 6 minutes with :10 intervals.
Tomorrow is squat day, and I'm looking to abjectly DESTROY my abs. Yeah, should be fun.
Yesterday, morning meetings forced my morning workout to be nothing but a regret. I made it up today, creating what will be a rather intense 3-day stretch.
Rev Grip Row:
175 x 5; 185 x 4; 195 x 3; 205 x 2; 215 x 1; 205 x 2; 195 x 3; 185 x 4; 175 x 5 - Went pretty well, but the single felt like a heavy single. Form stayed good throughout, so I know I have more to go before I hit any sort of wall.
Deads:
5 x 7 @ 235 - Hook grip throughout, and form felt solid. My lower back started to complain in the last set, but the set wasn't compromised.
Pulldowns:
2 x 1:00 @ 120 - Set one was 33 reps (tie), and set two was 17 reps. I was happy with the 10-pound increase and matching the first set, though the second set was a full 9-reps behind the second set total at 110 pounds. Mind you, that second set was worth the price of admission; my biceps, pecs, delts, lats, traps, and rhomboids were ON FIRE. I'm pretty sure with muscle recruitment like that, progress was made. We'll see....
HIIT:
2:00, :20 intervals - Did this fun torture on the elliptical machine as per norm. I'll add minutes as I am able, with the ultimate goal of hitting 6 minutes with :10 intervals.
Tomorrow is squat day, and I'm looking to abjectly DESTROY my abs. Yeah, should be fun.
_tim
Well-Known Member
Late summary for a morning workout......
Squats:
235 x 5; 255 x 4; 275 x 3; 295 x 2; 315 x 1; 295 x 2; 275 x 3; 255 x 4; 255 x 5 - Forgot to unload the bar after my second quattro set. Idiot.
Bench:
5 x 7 @ 205 - On set 4, I clustered 5-2 due to mental weakness; set 5 I used a spotter and got all 7 reps without assistance. I hate my mind sometimes!
I had gotten to the gym late this morning, so I had to skip my endurance and ab sets. The hope is that I'll be able to make both up tomorrow, but time will be a determining factor.
I'm proud of the squat and bench work today regardless. The 205 bench wih 7-rep sets may be my best for sets across, and the 315 squat single is 10 pounds away from my current 1-rep max, and TRUST me, I knew it. I believe I'll break my personal best regardless; if I've learned anything this cycle, it's that my body adapts accordingly if I just feed it enough and rest it enough - oh, and if I beat the snot out of it with endurance work. So shall it all be.
Squats:
235 x 5; 255 x 4; 275 x 3; 295 x 2; 315 x 1; 295 x 2; 275 x 3; 255 x 4; 255 x 5 - Forgot to unload the bar after my second quattro set. Idiot.
Bench:
5 x 7 @ 205 - On set 4, I clustered 5-2 due to mental weakness; set 5 I used a spotter and got all 7 reps without assistance. I hate my mind sometimes!
I had gotten to the gym late this morning, so I had to skip my endurance and ab sets. The hope is that I'll be able to make both up tomorrow, but time will be a determining factor.
I'm proud of the squat and bench work today regardless. The 205 bench wih 7-rep sets may be my best for sets across, and the 315 squat single is 10 pounds away from my current 1-rep max, and TRUST me, I knew it. I believe I'll break my personal best regardless; if I've learned anything this cycle, it's that my body adapts accordingly if I just feed it enough and rest it enough - oh, and if I beat the snot out of it with endurance work. So shall it all be.
_tim
Well-Known Member
Leave it all in the gym.
BW: 200
Chins: BW + 20 x 5; +25 x 4; +30 x 3; +35 x 2; +40 x 1; +35 x 2; +30 x 3; +25 x 4; +20 x 5 - Getting better.
Rev Grip Row:
5 x 7 @ 165 - Getting heavier.
SLDL:
2 x 1:00 @ 155 - Set one was 30 reps (+3 compared to last time) and set two was 18 reps (-3 compared to last time). Pretty happy; destroyed my hams and low back.
(MU)
HS Shoulder Press:
2 x 1:00 @ 65 - Set one was 31 reps (+4 compared to last time) and set two was 22 reps (+5 compared to last time). I know the increase is in part due to the fact that my triceps and delts weren't hammered after bench work. Still happy with the burn.
(MU)
Bench Abs: 2 x 12 @ 135 - These were oblique only, and one rep was defined as a trip both to the right and left.
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Swiss Ball Bridges: 2 x 12 - The second set took every last bit of everything I had.
Incredible end to a great week.
BW: 200
Chins: BW + 20 x 5; +25 x 4; +30 x 3; +35 x 2; +40 x 1; +35 x 2; +30 x 3; +25 x 4; +20 x 5 - Getting better.
Rev Grip Row:
5 x 7 @ 165 - Getting heavier.
SLDL:
2 x 1:00 @ 155 - Set one was 30 reps (+3 compared to last time) and set two was 18 reps (-3 compared to last time). Pretty happy; destroyed my hams and low back.
(MU)
HS Shoulder Press:
2 x 1:00 @ 65 - Set one was 31 reps (+4 compared to last time) and set two was 22 reps (+5 compared to last time). I know the increase is in part due to the fact that my triceps and delts weren't hammered after bench work. Still happy with the burn.
(MU)
Bench Abs: 2 x 12 @ 135 - These were oblique only, and one rep was defined as a trip both to the right and left.
|
Swiss Ball Bridges: 2 x 12 - The second set took every last bit of everything I had.
Incredible end to a great week.
_tim
Well-Known Member
Life SD complete.
Military Press:
125 x 5; 130 x 4; 135 x 3; 140 x 2; 145 x 1; 140 x 2; 135 x 3; 130 x 4; 125 x 5 - Not so bad.
Squats:
5 x 7 @ 245 - A bit winded was I toward the latter sets.
HS Bench:
2 x 1:00 @ 80 - Set one was 41 reps (-3) and set two was 23 reps (-4).
Bench Abs:
1 x 10 @ 145[/b] - A rep was defined as front/left/right. One set was plenty.
OK - so between being very busy developing my business and being sick, I had to take last week off. I'm still pretty sick, but I wanted to get back gymmn' today regardless.
Military Press:
125 x 5; 130 x 4; 135 x 3; 140 x 2; 145 x 1; 140 x 2; 135 x 3; 130 x 4; 125 x 5 - Not so bad.
Squats:
5 x 7 @ 245 - A bit winded was I toward the latter sets.
HS Bench:
2 x 1:00 @ 80 - Set one was 41 reps (-3) and set two was 23 reps (-4).
Bench Abs:
1 x 10 @ 145[/b] - A rep was defined as front/left/right. One set was plenty.
OK - so between being very busy developing my business and being sick, I had to take last week off. I'm still pretty sick, but I wanted to get back gymmn' today regardless.