BW - 223
Squat - 265X25, 25, 25
Press -
125X5@7
130X5@8
137.5X5@9
Chin-Ups - BWX8, 5, 5, 5, 4 (27 total reps)
Pull-Downs - X6, 5, 5 (straight-weight; same weight as last time, but different machine)
BB Curls - ~55X12, 10
Starr Rehab Squats continue just fine. Conditioning getting much more acclimated. First set with no thought to stop for extra breaths. No trouble from the adductor.
Press felt a little bit better today. I pulled the warm-up weights down a bit. I'd been going 45, 75, 95, 115, all X5, and I thought maybe I was getting a bit too much fatigue. So this time I went 45, 85, 105, 115. The 115 felt much fresher, and so did the first work set. Enough that I felt confident finally bumping up the weight for the last set, and it still felt @9. This is all very squishy.
Chin-ups started off feeling very strong for the first few sets, but I also hit a 15 month low in measured body weight. Still got 1 more total rep than last time.
Pull-Downs were very hard, however I was having to use the "lesser" pull-down machine. It's not as ideal of a bar path, and who knows how the actual resistance compares to my usual machine.
Curls were a bit stronger.
Showing posts with label weight machines. Show all posts
Showing posts with label weight machines. Show all posts
Tuesday, July 3, 2018
Thursday, February 2, 2012
UB: Strong Week 3. Deadlift
Defranco Mobility
Standing Calf Raises - 265X15, 325X15, 365X15
Deadlift -
155X5
185X5
205X5
225X5
255X5
Power Shrugs - 315X12, 8
Chin-ups - Gym BW 205X10, 4
Cable Crunch - 100X12, 10, 10
10 minutes on the treadmill
Wasn't sure how things would go today becasue I was running on a sleep deficit, and we had a party at work that involved both alcohol and massage therapy. However, I didn't feel even a little drunk (except for after the massage) so I thought I'd try to get in my last "light" pull session.
Calf raises are getting harder, so I'm only going to try and go up a plate per session on the top set.
255X5 is only about 10lbs shy of my projected 5 rep max, but I have to say the top set felt pretty good, and, as has been the case lately, felt like the smoothest set of the session. Next week I use my projected 5RM.
Standing Calf Raises - 265X15, 325X15, 365X15
Deadlift -
155X5
185X5
205X5
225X5
255X5
Power Shrugs - 315X12, 8
Chin-ups - Gym BW 205X10, 4
Cable Crunch - 100X12, 10, 10
10 minutes on the treadmill
Wasn't sure how things would go today becasue I was running on a sleep deficit, and we had a party at work that involved both alcohol and massage therapy. However, I didn't feel even a little drunk (except for after the massage) so I thought I'd try to get in my last "light" pull session.
Calf raises are getting harder, so I'm only going to try and go up a plate per session on the top set.
255X5 is only about 10lbs shy of my projected 5 rep max, but I have to say the top set felt pretty good, and, as has been the case lately, felt like the smoothest set of the session. Next week I use my projected 5RM.
Sunday, August 7, 2011
BLAB Log: Week 3.Day 1
BB Bench, warm-up sets - 45X10, 65X10, 95X5, 115X3
BB Bench - 120X6, 130X4, 140X7
DB Incline Bench - 80X26, 80X16
One-arm DB Row - 50X10, 60X10, 65, X10, 65X10
superset with
Rope Pushdowns - 25X10, 30X10, 35X10, 35X10
BB Shrugs - 95X10, 115X10, 135X10
superset with
DB Incline Delt Flyes - 25X12, 25X12, 25X12
BB Complex (pulls, bent rows, hang cleans, push press, squats) - 65X10, 55X10, 50X10, 45X10
I mentioned I was going to add more increments to my ME warm-up sets for squats, and I've decided to do that for all my "heavy" lifts. You can see that here where I added the 65 lb. set. Bench went well. The last set called for 2+ reps and I got 7. According to Jefit, that is a perceived max PR. Since that includes the innacurate, and allegedly lighter-than-advertised weight I was lifting at B@lly, I feel pretty good about that.
I haven't done one-arm rows in over a decade, so I wasn't sure where to start. I see a lot of talk about Kroc rows, which are vaguely described as one-arm rows for reps with "a ridiculous amount of weight." I'm a little confused about that because I don't understand why you would do this lift with less weight than you think you can handle for the target reps. I thought maybe brief rests were involved, but I just saw video of Wendler doing these, and he went non-stop from the first to last rep. Whatever, I worked up to the most I could get for the 10 reps.
Speaking of B@lly, I was doing the rope extensions, and I was using around the same weight as I had used at the cable station in the free-weight section of that gym. But they had another cable station in the machines area where I would have to more than double the "weight." What is that? I understand that having more pulleys etc. in-line with the transfer of force reduces the amount of work required to move a given amount of weight, but shouldn't they relabel the plates so that we have an accurate idea of how much force we're generating? Just sayin'.
Well the bar-bell complexes have been getting harder with the sets going up every week per the program, but I've decided to increase the difficulty by adding weight every week. Defranco is vague on this point. The program as written seems to imply an empty bar, but the example YouTubes show a trainee with a weighted bar. Last week, I added a 5er to each side for the first two sets, and this week I decided to work down from a 10 on each side to just the bar. I don't know how hard this "finisher" is supposed to be, but this was brutal and I'm keeping it. However, on the middle two sets I had to set the bar down between reps 5 and 6 of the cleans because my forearms felt like they were going to rip open. I have zero practicle knowledge of proper clean technique, but I must be doing something wrong because I did straight-up curls on the last set and it didn't burn at all. I'll take a look at some Rippetoe stuff and see if I can figure out what I'm doing wrong.
BB Bench - 120X6, 130X4, 140X7
DB Incline Bench - 80X26, 80X16
One-arm DB Row - 50X10, 60X10, 65, X10, 65X10
superset with
Rope Pushdowns - 25X10, 30X10, 35X10, 35X10
BB Shrugs - 95X10, 115X10, 135X10
superset with
DB Incline Delt Flyes - 25X12, 25X12, 25X12
BB Complex (pulls, bent rows, hang cleans, push press, squats) - 65X10, 55X10, 50X10, 45X10
I mentioned I was going to add more increments to my ME warm-up sets for squats, and I've decided to do that for all my "heavy" lifts. You can see that here where I added the 65 lb. set. Bench went well. The last set called for 2+ reps and I got 7. According to Jefit, that is a perceived max PR. Since that includes the innacurate, and allegedly lighter-than-advertised weight I was lifting at B@lly, I feel pretty good about that.
I haven't done one-arm rows in over a decade, so I wasn't sure where to start. I see a lot of talk about Kroc rows, which are vaguely described as one-arm rows for reps with "a ridiculous amount of weight." I'm a little confused about that because I don't understand why you would do this lift with less weight than you think you can handle for the target reps. I thought maybe brief rests were involved, but I just saw video of Wendler doing these, and he went non-stop from the first to last rep. Whatever, I worked up to the most I could get for the 10 reps.
Speaking of B@lly, I was doing the rope extensions, and I was using around the same weight as I had used at the cable station in the free-weight section of that gym. But they had another cable station in the machines area where I would have to more than double the "weight." What is that? I understand that having more pulleys etc. in-line with the transfer of force reduces the amount of work required to move a given amount of weight, but shouldn't they relabel the plates so that we have an accurate idea of how much force we're generating? Just sayin'.
Well the bar-bell complexes have been getting harder with the sets going up every week per the program, but I've decided to increase the difficulty by adding weight every week. Defranco is vague on this point. The program as written seems to imply an empty bar, but the example YouTubes show a trainee with a weighted bar. Last week, I added a 5er to each side for the first two sets, and this week I decided to work down from a 10 on each side to just the bar. I don't know how hard this "finisher" is supposed to be, but this was brutal and I'm keeping it. However, on the middle two sets I had to set the bar down between reps 5 and 6 of the cleans because my forearms felt like they were going to rip open. I have zero practicle knowledge of proper clean technique, but I must be doing something wrong because I did straight-up curls on the last set and it didn't burn at all. I'll take a look at some Rippetoe stuff and see if I can figure out what I'm doing wrong.
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