BW - 214
Incline Bench -
BarX20
95X5
115X4, 3
135X2
155X1
140X8, 8, 8, 8, 8
Lever Shrugs (held at top) -
290X5
380X10, 10, 10
super-set with
Rear Delt Machine - X10, 10, 8, 8
Volume day for bench. Kept rests at 30-45 seconds between work sets. Last reps were kind of challenging on the last set.
Shrugs and rear delts were really hard today for some reason.
Showing posts with label base building. Show all posts
Showing posts with label base building. Show all posts
Thursday, September 24, 2015
Tuesday, May 12, 2015
LRB Back & DL. Week 1. Squat
BW - 207
High Bar Squats -
BarX10
95X5
135X5
155X3
175X2
185X1
155X5, 5, 5, 5, 5 (135 - 155 sets done in 10:50)
RDL - 135X25, 18, 13 (56 total)
Single-Leg Press - 1ppsX20, 20, 20, 20
Incline DB Curls - 25sX12, 13, 10
I was very skeptical of this 5X5@60% from the LRB Basebuilding manual but the pace made it a lot of work. I based this on an EDM of 255, although my best High-Bar Squat is 255X5 and I've done 155X20. However, getting all the work-sets and the bulk of the warm-ups done in just over 10 minutes, all while moving the bar as fast as possible while keeping good form...well, I was sweating my ass off, anyway. We'll see how it plays out. It doesn't "feel" like strength work because all the reps were fast, and my conditioning seemed to be the only limiting factor. May need to bump the weights; I'm not sure.
The RDLs are "350 sets," that is trying to get 50 reps in 3 sets. Grip was the limiting factor here. Next time I'll bring the straps out, and maybe up the weight slightly.
Haven't done single-leg pressing in almost a year. Thought I'd go back to that here as the purpose of this day is actually to try and finally start building some more strength of the floor on DL. Last April, I was up to 1.5ppsX18, so I'll start shooting to beat that immediately.
I'm throwing a smattering of biceps in on all my days to see if frequency can help make up for my lack of motivation to have a lot of biceps volume on any one day.
High Bar Squats -
BarX10
95X5
135X5
155X3
175X2
185X1
155X5, 5, 5, 5, 5 (135 - 155 sets done in 10:50)
RDL - 135X25, 18, 13 (56 total)
Single-Leg Press - 1ppsX20, 20, 20, 20
Incline DB Curls - 25sX12, 13, 10
I was very skeptical of this 5X5@60% from the LRB Basebuilding manual but the pace made it a lot of work. I based this on an EDM of 255, although my best High-Bar Squat is 255X5 and I've done 155X20. However, getting all the work-sets and the bulk of the warm-ups done in just over 10 minutes, all while moving the bar as fast as possible while keeping good form...well, I was sweating my ass off, anyway. We'll see how it plays out. It doesn't "feel" like strength work because all the reps were fast, and my conditioning seemed to be the only limiting factor. May need to bump the weights; I'm not sure.
The RDLs are "350 sets," that is trying to get 50 reps in 3 sets. Grip was the limiting factor here. Next time I'll bring the straps out, and maybe up the weight slightly.
Haven't done single-leg pressing in almost a year. Thought I'd go back to that here as the purpose of this day is actually to try and finally start building some more strength of the floor on DL. Last April, I was up to 1.5ppsX18, so I'll start shooting to beat that immediately.
I'm throwing a smattering of biceps in on all my days to see if frequency can help make up for my lack of motivation to have a lot of biceps volume on any one day.
Tuesday, July 8, 2014
"Conditioning." Week 5. Lower Body plus PBN
BW - 201
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X5
225X5
245X5
Deadlift -
135X5
185X4
225X3
275X2
315X1
335X1, 1, 1
PBN (standing) -
BarX20
65X5
75X3
85X3
90X3, 3, 3, 3, 3, 3, 3, 3
Everything went well.
The most important thing is that the volume PBN went well, and a day later my shoulder still doesn't feel any worse. This was programmed based on Paul Carter's Base-Building book; specifically the section on building OHP for Strongman. Every rep and set, I was focused on keeping my shoulder-blades down and together.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X5
225X5
245X5
Deadlift -
135X5
185X4
225X3
275X2
315X1
335X1, 1, 1
PBN (standing) -
BarX20
65X5
75X3
85X3
90X3, 3, 3, 3, 3, 3, 3, 3
Everything went well.
The most important thing is that the volume PBN went well, and a day later my shoulder still doesn't feel any worse. This was programmed based on Paul Carter's Base-Building book; specifically the section on building OHP for Strongman. Every rep and set, I was focused on keeping my shoulder-blades down and together.
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