BW - 204
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
225X2
265X3, 2
Cuff Work - external rotation with 5 lb. plates and Face Pulls; 2X20 each
BB Complex - 95X5, 105X5, 5, 95X5
1-Arm RDL, Hang High-Pulls, Cheat Curls, Yates Rows
My shoulder pain came back with a vengeance last week, so I'm dropping pressing this week and just doing legs and back. It's the last week of the Full Body block anyway.
Absolutely no pop out of the bottom on squats.
Complex was still tough even without the overheads.
Showing posts with label cheat curls. Show all posts
Showing posts with label cheat curls. Show all posts
Tuesday, June 3, 2014
Tuesday, May 27, 2014
Full Body. Week 4. Squat
BW - 206
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
255X7, 3
DB Bench -
60sX16, 12, 6
45sX12
BB Complex - 95X5; 3 sets
1-Arm RDL, High-Pull, Push-Press, Cheat Curl, Yates Row
Gym closing early for Memorial Day, so I had to train in the AM. I never feel as "strong" training in the morning. Regardless of sleep and whatever. I was hoping to approach 10 reps with 255 on the Squat, but I was having trouble even keeping my form tight and consistent.
Tried to push reps on the DB Bench, and I eked out a few on the first set, but then the bottom dropped out. Finished off with the 45s to just try and up the overall volume.
Complex moved up to 5 reps this week, and was: Hard. As. Hell. Gasping for air after 3 sets, and my forearms were screaming after 2. Crazy.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
255X7, 3
DB Bench -
60sX16, 12, 6
45sX12
BB Complex - 95X5; 3 sets
1-Arm RDL, High-Pull, Push-Press, Cheat Curl, Yates Row
Gym closing early for Memorial Day, so I had to train in the AM. I never feel as "strong" training in the morning. Regardless of sleep and whatever. I was hoping to approach 10 reps with 255 on the Squat, but I was having trouble even keeping my form tight and consistent.
Tried to push reps on the DB Bench, and I eked out a few on the first set, but then the bottom dropped out. Finished off with the 45s to just try and up the overall volume.
Complex moved up to 5 reps this week, and was: Hard. As. Hell. Gasping for air after 3 sets, and my forearms were screaming after 2. Crazy.
Tuesday, May 20, 2014
Full Body. Week 3. Squat
BW - 207
Squat -
BarX10 (paused)
95X5 (paused)
135X4
155X4
185X3
225X2
245X10, 8
DB Bench -
40sX18
55sX18, 10, 12, 10
BB Complex - 95X4; 6 sets
1-Arm RDL (both arms), High-Pull, OHP, Cheat Curl, Yates Row
Felt good coming in today. Got a good nights sleep, plenty of food, etc. As a result, 5 more total reps on the Squat work sets than last week, and with 10 more pounds. Had a guy I'm friendly with at the gym cuing me on. Have to admit, I think that helped.
60s were occupied, so I went down to the 55s and added an extra set.
Added rows into this complex. Want to maintain the Deadlift assistance focus (that's also why I went back to High-Pulls from the floor instead of cheat Upright Row). Between the extra movement and adding extra reps to the sets, I ran out of gas much faster than the last two weeks.
Squat -
BarX10 (paused)
95X5 (paused)
135X4
155X4
185X3
225X2
245X10, 8
DB Bench -
40sX18
55sX18, 10, 12, 10
BB Complex - 95X4; 6 sets
1-Arm RDL (both arms), High-Pull, OHP, Cheat Curl, Yates Row
Felt good coming in today. Got a good nights sleep, plenty of food, etc. As a result, 5 more total reps on the Squat work sets than last week, and with 10 more pounds. Had a guy I'm friendly with at the gym cuing me on. Have to admit, I think that helped.
60s were occupied, so I went down to the 55s and added an extra set.
Added rows into this complex. Want to maintain the Deadlift assistance focus (that's also why I went back to High-Pulls from the floor instead of cheat Upright Row). Between the extra movement and adding extra reps to the sets, I ran out of gas much faster than the last two weeks.
Tuesday, May 13, 2014
Full Body. Week 2. Squat
BW - 208
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X3
225X2
235X8, 5
DB Bench -
40sX15
60sX15, 10, 9
BB Complexes (Deadlift focus) - 95X2X15
1-Arm RDL, *Upright Row, OHP, Cheat Curl
BB Rows - 145X10
Good session. Squats felt great, an no issues with my knee.
Pushed the reps on DB Bench a bit. As soon as I get a 10th rep on the 3rd set, I'll add another set.
This Complex is rounding out. Once again, my hamstrings are quite sore the next day from these, although my lats aren't as sore as they were last week. *These started to turn into High-Pulls by the last few sets, and I'm not sure if I should just do those the whole time.
Thought to do one burn-out set of rows at the end, so I threw a 25 on each side. Ended up being a bit more weight than I needed for my purpose because I was so gassed from the complexes. Next week I'll just leave it at 95 and also may switch to underhand, Yates row.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X3
225X2
235X8, 5
DB Bench -
40sX15
60sX15, 10, 9
BB Complexes (Deadlift focus) - 95X2X15
1-Arm RDL, *Upright Row, OHP, Cheat Curl
BB Rows - 145X10
Good session. Squats felt great, an no issues with my knee.
Pushed the reps on DB Bench a bit. As soon as I get a 10th rep on the 3rd set, I'll add another set.
This Complex is rounding out. Once again, my hamstrings are quite sore the next day from these, although my lats aren't as sore as they were last week. *These started to turn into High-Pulls by the last few sets, and I'm not sure if I should just do those the whole time.
Thought to do one burn-out set of rows at the end, so I threw a 25 on each side. Ended up being a bit more weight than I needed for my purpose because I was so gassed from the complexes. Next week I'll just leave it at 95 and also may switch to underhand, Yates row.
Tuesday, May 6, 2014
Full Body. Week 1. Squat
BW - 207
Squat -
BarX10 (paused)
95X5 (paused)
115X5
135X5
155X4
185X3
225X10, 5
DB Bench - 60sX15, 12, 8, 8
BB Complex - RDL*, High-Pull, OHP, Row*
95X2; 14 sets
Knee is still bothering me. Mostly it's achy when I wake up. I can feel it when I'm exercising as well, but it's hard to tell if that's because of discomfort or because I'm hyper-aware of it. Anyway, it's time to get back to work, so we'll just have to see.
225X10 is solid I believe while being scared of the knee. 14 reps is my all-time best with this weight.
I was only supposed to do 3 sets of DB Bench. Oh, well.
Playing around with the complexes to see what feels right. I'd originally programmed for 5 sets; increasing the reps per set every week. But 5 sets of 2 here was just nothing, so I kept going until I felt worked and that was 14 sets.
* Strict OHP is the weak link in this chain, and I have to keep the weight down to be able to do it. But the RDLs and Rows just felt ridiculous, and the High-Pulls weren't much harder. After about 10 sets, I started pulling the RDL's with one-arm and switched from Rows to Cheat Curls. I'll try this from the top next week.
Squat -
BarX10 (paused)
95X5 (paused)
115X5
135X5
155X4
185X3
225X10, 5
DB Bench - 60sX15, 12, 8, 8
BB Complex - RDL*, High-Pull, OHP, Row*
95X2; 14 sets
Knee is still bothering me. Mostly it's achy when I wake up. I can feel it when I'm exercising as well, but it's hard to tell if that's because of discomfort or because I'm hyper-aware of it. Anyway, it's time to get back to work, so we'll just have to see.
225X10 is solid I believe while being scared of the knee. 14 reps is my all-time best with this weight.
I was only supposed to do 3 sets of DB Bench. Oh, well.
Playing around with the complexes to see what feels right. I'd originally programmed for 5 sets; increasing the reps per set every week. But 5 sets of 2 here was just nothing, so I kept going until I felt worked and that was 14 sets.
* Strict OHP is the weak link in this chain, and I have to keep the weight down to be able to do it. But the RDLs and Rows just felt ridiculous, and the High-Pulls weren't much harder. After about 10 sets, I started pulling the RDL's with one-arm and switched from Rows to Cheat Curls. I'll try this from the top next week.
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