BW - 225
Squat -
300X1
350X0
Bench - 207.5X5
Deadlift - 225X2
Reverse Hyper - a bunch of sets of 10
Took the weekend off from lifting, and felt better walking into the gym, but low back clearly still isn't recovered. Tried to take 350 for a ride, but just getting out of the rack took a lot out of me, then I was slow on my descent, so by the time I tried to come out of the hole there was nothing there. I suspect there will be a deload/reset here, but I haven't confirmed with the coach yet.
Bench went really well, though. About 5 lbs. away from a 5 rep PR, and feeling good.
Took a shot at Deadlift, but I could tell I was going to have the same issues, so cut it off after 225.
Coach had me go do a bunch of fucking reverse hypers, i.e. the worst.
Showing posts with label Reverse Hyper. Show all posts
Showing posts with label Reverse Hyper. Show all posts
Tuesday, February 21, 2017
Saturday, July 7, 2012
5/3/1 Full-Body: Cycle 1. Week 1. Press/Dead
BW - 204
Reverse Hyper - 5 sets of 10
Pause Squats -
BarX5
95X5
115X5
135X5
Klokov Press -
BarX5
55X5
60X12
Deadlift -
135X5
205X5
235X5
265X5
Chiro Crunches - 5 sets of 25-30
Really nice session. Seems like the best in awhile.
Doesn't seem to matter how little weight is on the bar, full, ATG pause squats just feel like they don't want to go over 5 reps. Weird. These all felt good though.
Just my second time ever trying these "Klokov" presses. No matter, I went ahead and based by 531 training max on the lone, other session and predictably got a lot of reps on the top set and projected an increased 1RM. The way Squat and Bench day went, it was nice to feel like the first week of a 531 movement was easy for a change. Shoulders were smoking after that top set, though. It was great.
Deadlifts felt solid. My top strength has certainly dropped off a bit since I pulled several PR singles to push up my 1RM a couple months back, but that seems to be expected, as top end strength peaks and drops off again. The cool thing, looking back at my progress over the last several months is that my "baseline" pulling strength seems to have shifted permanently from an average max range in the high 200's to the low 300's. Roughly from the 285-290 range to the 310 range. The good thing here is that 531 seems like the perfect format to sit back a tad and, hopefully, allow that average to creep up slowly. Of course, if I'm feeling awesome one day, I will go for extra reps. In the meantime, I'm doing hypers, rows, and chins together with tons of squatting, so there's plenty of work for the support muscles of the pull, without having to push the lift itself very often. That's the plan anyway. Starting with this session, I'm also holding the last rep at lockout to test/increase my grip strength.
Reverse Hyper - 5 sets of 10
Pause Squats -
BarX5
95X5
115X5
135X5
Klokov Press -
BarX5
55X5
60X12
Deadlift -
135X5
205X5
235X5
265X5
Chiro Crunches - 5 sets of 25-30
Really nice session. Seems like the best in awhile.
Doesn't seem to matter how little weight is on the bar, full, ATG pause squats just feel like they don't want to go over 5 reps. Weird. These all felt good though.
Just my second time ever trying these "Klokov" presses. No matter, I went ahead and based by 531 training max on the lone, other session and predictably got a lot of reps on the top set and projected an increased 1RM. The way Squat and Bench day went, it was nice to feel like the first week of a 531 movement was easy for a change. Shoulders were smoking after that top set, though. It was great.
Deadlifts felt solid. My top strength has certainly dropped off a bit since I pulled several PR singles to push up my 1RM a couple months back, but that seems to be expected, as top end strength peaks and drops off again. The cool thing, looking back at my progress over the last several months is that my "baseline" pulling strength seems to have shifted permanently from an average max range in the high 200's to the low 300's. Roughly from the 285-290 range to the 310 range. The good thing here is that 531 seems like the perfect format to sit back a tad and, hopefully, allow that average to creep up slowly. Of course, if I'm feeling awesome one day, I will go for extra reps. In the meantime, I'm doing hypers, rows, and chins together with tons of squatting, so there's plenty of work for the support muscles of the pull, without having to push the lift itself very often. That's the plan anyway. Starting with this session, I'm also holding the last rep at lockout to test/increase my grip strength.
Thursday, July 5, 2012
5/3/1 Full-Body: Cycle 1. Week 1. Bench
BW - 200
Pause Squats -
BarX8
95X5
115X5
135X5
Bench -
BarX8
95X5
115X5
135X5
155X4
Chin-ups - BWX5, 7, 6, 5, 4
Reverse-Hyper - 100lbs.; 5 sets of 10
super-set with
Chiropractor Crunches - 5 sets of 20-25
My gym isn't air-conditioned, but thank god it's in a basement. Hot as hell this week.
Pause Squats were fine as they should be at this light weight. Still, good opportunity to work on my form. Kept well back on my heels on all reps.
Bench stalled out on me. Couldn't get the 5th rep. This is a bit of a bummer after all the OHP and Inclining I've been doing the last several weeks. However, my weight is down at least 5 lbs. since I set my last 1RM PR, and that was almost 2 months ago. I'm not happy about it, but my max may just be predictably dropping with my BW. I suppose that's the best case scenario unless this was just an off day. I will keep my training max the same through this first cycle, and then drop it if necessary. Along with this, I'm also starting to track my current max vs. my all-time PR's so that I can be clearly aware of where I'm at in that regard.
Pause Squats -
BarX8
95X5
115X5
135X5
Bench -
BarX8
95X5
115X5
135X5
155X4
Chin-ups - BWX5, 7, 6, 5, 4
Reverse-Hyper - 100lbs.; 5 sets of 10
super-set with
Chiropractor Crunches - 5 sets of 20-25
My gym isn't air-conditioned, but thank god it's in a basement. Hot as hell this week.
Pause Squats were fine as they should be at this light weight. Still, good opportunity to work on my form. Kept well back on my heels on all reps.
Bench stalled out on me. Couldn't get the 5th rep. This is a bit of a bummer after all the OHP and Inclining I've been doing the last several weeks. However, my weight is down at least 5 lbs. since I set my last 1RM PR, and that was almost 2 months ago. I'm not happy about it, but my max may just be predictably dropping with my BW. I suppose that's the best case scenario unless this was just an off day. I will keep my training max the same through this first cycle, and then drop it if necessary. Along with this, I'm also starting to track my current max vs. my all-time PR's so that I can be clearly aware of where I'm at in that regard.
Tuesday, July 3, 2012
5/3/1 Full-Body: Cycle 1. Week 1. Squat
BW - 201
Reverse Hyper - 5 sets of 10
Squat -
BarX10
95X5
135X5
160X5
185X5
210X5
Pendlays -
BarX15
95X8
110X8
120X8
Dips - BWX5, 7, 10, 7, 5
Chiropractor Crunches - 5 sets of 20-30
Now that my show is opened and my parents have left town, I'm finally sliding into the program I've been eyeing for a few months. Namely 531 Full-Body. Because I'm being an asshat, and not doing exactly the movements laid out by Wendler, this will probably take some calibration. Case in point, I programmed Pendlay Rows and Dips instead of DB Rows and DB bench for squat day as you can see here. The dips were fine, however I was going to try and do 8/5/3 for the Pendlays in the spirit of the 5/3/1 lay-out, and that just didn't feel like the way to do it after this first session. If I had to do this again, I would have repped out 110 instead of working up to 120. Some of this will be re-acclimating myself to the movement, and some just tweaking for what is going to work best. Just because Jamie Lewis does heavy sets of 3 on that movement, doesn't mean it's going to work for me. At least, not yet.
Reverse Hyper - 5 sets of 10
Squat -
BarX10
95X5
135X5
160X5
185X5
210X5
Pendlays -
BarX15
95X8
110X8
120X8
Dips - BWX5, 7, 10, 7, 5
Chiropractor Crunches - 5 sets of 20-30
Now that my show is opened and my parents have left town, I'm finally sliding into the program I've been eyeing for a few months. Namely 531 Full-Body. Because I'm being an asshat, and not doing exactly the movements laid out by Wendler, this will probably take some calibration. Case in point, I programmed Pendlay Rows and Dips instead of DB Rows and DB bench for squat day as you can see here. The dips were fine, however I was going to try and do 8/5/3 for the Pendlays in the spirit of the 5/3/1 lay-out, and that just didn't feel like the way to do it after this first session. If I had to do this again, I would have repped out 110 instead of working up to 120. Some of this will be re-acclimating myself to the movement, and some just tweaking for what is going to work best. Just because Jamie Lewis does heavy sets of 3 on that movement, doesn't mean it's going to work for me. At least, not yet.
Friday, February 24, 2012
UB: Strong Week 6. Bench
Defranco Shoulder Mobility
Bench -
BarX20
95X5
135X5
155X5
165X5
175X4 (fail on 5)
DB Bench - 65'sX10, 5
Cable Rows, Medium-width, neutral grip - X15, 12, 8
Reverse Hyper - 100X12X3
This was the final bench session of this strength phase. So what did I decide to do? Start close-gripping! Ha. This was on Paul Carter's advice that there's no better time than right now to switch to close grip and start saving my shoulder. And lookee: I only missed my target for this cycle by one rep! That could mean that I was too conservative with my target originally, but whatever. Bench PR. Killed two birds with one stone.
Bench -
BarX20
95X5
135X5
155X5
165X5
175X4 (fail on 5)
DB Bench - 65'sX10, 5
Cable Rows, Medium-width, neutral grip - X15, 12, 8
Reverse Hyper - 100X12X3
This was the final bench session of this strength phase. So what did I decide to do? Start close-gripping! Ha. This was on Paul Carter's advice that there's no better time than right now to switch to close grip and start saving my shoulder. And lookee: I only missed my target for this cycle by one rep! That could mean that I was too conservative with my target originally, but whatever. Bench PR. Killed two birds with one stone.
Monday, February 20, 2012
UB: Strong Week 5. Squat
Defranco Mobility Warm-up
Standing Calf Raises - 245X15, 285X15, 325X15
Squat -
BarX10
135X5
185X5
205X5
225X5
255X5
Front Squat - 135X8, 5
RDL - 175X12, 4
Reverse Hyper - 50X18, 15, 15
Working my way back up on calf raises now that I've changed my technique to explode up, slow eccentric, pause at the bottom. Felt it a little bit more the next day.
255 is a Rep PR, a projected increase to my 1RM, and more weight than I've ever put on my back. I did this from stands, but next week when I go up to 265 I'll need to use a power rack and ask for a spot, because these were slow. I didn't really hit a sticking point, though, so I'm optimistic about 265.
Standing Calf Raises - 245X15, 285X15, 325X15
Squat -
BarX10
135X5
185X5
205X5
225X5
255X5
Front Squat - 135X8, 5
RDL - 175X12, 4
Reverse Hyper - 50X18, 15, 15
Working my way back up on calf raises now that I've changed my technique to explode up, slow eccentric, pause at the bottom. Felt it a little bit more the next day.
255 is a Rep PR, a projected increase to my 1RM, and more weight than I've ever put on my back. I did this from stands, but next week when I go up to 265 I'll need to use a power rack and ask for a spot, because these were slow. I didn't really hit a sticking point, though, so I'm optimistic about 265.
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