RUSS
Member
W/O#1
Saturday , Aug. 25 (after 13 day SD - most of it sick)
*Progression is:
2x10,1x10
2x8,1x8
2x5,1x5
3x3, singles
*Rests are not timed , I pace , get water , get psyched and go again - probably around 2-3 minutes total if I had to venture a guess.
FLAT BENCH
2x10@282
INCLINE BENCH
2x10@256
CHEST SUPPORTED ROW
2x10@248
BARBELL ROW
2x10@274
MILITARY PRESS
2x10@200
UPRIGHT ROW
2x10@180
*Usually I would "SD" 7 days , then do a week of leisurely easing back into lifting using an intuitive "fun" week of mostly 65-75%rm .Due to a 13 day SD that being sick demanded I decided to skip the "ease in" week and go straight to the first "official" workout.
* For this progression I will use:
Flat+Incline
Chest supported+BB Rows
Military+Upright row
Deadlift (modified Sumo- done 1x/wk)
* exactly like my first log/last cycle "DIARY OF A MADMAN" except I've decided to drop OH Squats this go around.
Saturday , Aug. 25 (after 13 day SD - most of it sick)
*Progression is:
2x10,1x10
2x8,1x8
2x5,1x5
3x3, singles
*Rests are not timed , I pace , get water , get psyched and go again - probably around 2-3 minutes total if I had to venture a guess.
FLAT BENCH
2x10@282
INCLINE BENCH
2x10@256
CHEST SUPPORTED ROW
2x10@248
BARBELL ROW
2x10@274
MILITARY PRESS
2x10@200
UPRIGHT ROW
2x10@180
*Usually I would "SD" 7 days , then do a week of leisurely easing back into lifting using an intuitive "fun" week of mostly 65-75%rm .Due to a 13 day SD that being sick demanded I decided to skip the "ease in" week and go straight to the first "official" workout.
* For this progression I will use:
Flat+Incline
Chest supported+BB Rows
Military+Upright row
Deadlift (modified Sumo- done 1x/wk)
* exactly like my first log/last cycle "DIARY OF A MADMAN" except I've decided to drop OH Squats this go around.
