BW - 200
Squat -
BarX10 (paused)
95X5 (paused)
145X5
165X4
195X3
215X2
225X1
245X1
255X1
Pause Squat - 195X5
Deadlift -
185X5
225X4
255X3
285X2
305X1
315X1
325X1
275X3
Squats were solid. Haven't squatted 255 since April '12, and those were high. So a rep PR at full depth. Nice long pause on the pause squats to really make the set hard.
Double-overhand grip started to go on the 325 set of pulls. Barely got it locked out as a result. I held the last rep of 275 for about 15 seconds to get some grip work in. I have foolishly neglected to do that for this cycle which sucks. I may throw some plate pinches or some shit in on Bench day in the hopes of shoring it up, but I definitely think I will need to do mixed-grip for the last week and that blows.
Sunday, February 3, 2013
Friday, February 1, 2013
LRB 365: Strong-15. Week 7. Back
BW - Dunno
Chins - BWX12, 6
Machine Rows - 2 sets of 10+
Cable Shrugs - 1 set of 25
DB Curls - 2 sets of 10-20
Almost forgot to post this.
Felt weaker on chins and rows than I have the last 2 weeks. Dunno what that was about.
Program calls for sets of 10 the last 3 weeks on shrugs, but the weights at the office gym aren't heavy enough for that. This was the heaviest I could put together.
Chins - BWX12, 6
Machine Rows - 2 sets of 10+
Cable Shrugs - 1 set of 25
DB Curls - 2 sets of 10-20
Almost forgot to post this.
Felt weaker on chins and rows than I have the last 2 weeks. Dunno what that was about.
Program calls for sets of 10 the last 3 weeks on shrugs, but the weights at the office gym aren't heavy enough for that. This was the heaviest I could put together.
Monday, January 28, 2013
LRB 365: Strong-15. Week 7. Bench
BW - 200
Bench -
BarX10
105X5
115X4
135X3
155X2, 1
165X1
175X1
145X12 (Rep PR)
Incline - 105X8
DB Flyes - 1 set of 20
Nice, solid session, with a Rep PR on the back-offs. 175 was a tad slow, but no doubts about 185 for the top single the next two weeks.
Even with walking to the gym, when I got home my wife said "That was fast." Indeed.
Bench -
BarX10
105X5
115X4
135X3
155X2, 1
165X1
175X1
145X12 (Rep PR)
Incline - 105X8
DB Flyes - 1 set of 20
Nice, solid session, with a Rep PR on the back-offs. 175 was a tad slow, but no doubts about 185 for the top single the next two weeks.
Even with walking to the gym, when I got home my wife said "That was fast." Indeed.
Sunday, January 27, 2013
LRB 365: Strong-15. Week 7. Squat/Dead
BW - 200
Squat -
BarX10 (paused)
95X5 (paused)
145X5
165X4
195X3
215X2
225X1
235X1
245X1
Pause Squats -
185X5
Deadlift -
135X5
145X5
185X4
225X3
255X2
285X1
305X1
315X1
255X3
Best session of the program, especially for the heavier portion.
Top sets on squats all felt strong and smooth. Really long pause on the 185X5 and still came up strong and easy.
Deadlifts were about the same. My hips came up a little to fast on the 315 so the lockout slowed as I had to finish with just my back, but it was still all good.
Squat -
BarX10 (paused)
95X5 (paused)
145X5
165X4
195X3
215X2
225X1
235X1
245X1
Pause Squats -
185X5
Deadlift -
135X5
145X5
185X4
225X3
255X2
285X1
305X1
315X1
255X3
Best session of the program, especially for the heavier portion.
Top sets on squats all felt strong and smooth. Really long pause on the 185X5 and still came up strong and easy.
Deadlifts were about the same. My hips came up a little to fast on the 315 so the lockout slowed as I had to finish with just my back, but it was still all good.
Wednesday, January 23, 2013
LRB 365: Strong-15. Week 6. Back
BW - Dunno; office gym
Chins - BWX15, 7, 6, 5
Machine Rows - 2 sets of 10+
Cable Shrugs - 2 sets of 20+
DB Curls - worked up and backed off to 30'sX16
Chins still feeling strong for the 2nd week in a row. That's pretty nice.
Chins - BWX15, 7, 6, 5
Machine Rows - 2 sets of 10+
Cable Shrugs - 2 sets of 20+
DB Curls - worked up and backed off to 30'sX16
Chins still feeling strong for the 2nd week in a row. That's pretty nice.
Monday, January 21, 2013
LRB 365: Strong-15. Week 6. Bench
BW - 198
Bench -
BarX10
95X5
105X4
125X3
145X2
155X1
165X1
175X1
155X8
Incline - 95X10, 10, 10
DB Flyes - 1 set of 20
Rope Pushdowns - 2 sets of 20+
Bench all felt pretty smooth. 155X8 is one rep off of my best with that weight.
I've been leaving Inclines pretty much at the same weight per Paul Carter. Usually I've been pretty gassed by the time I got to these and was glad I wasn't trying to increase the weight. Today they felt light as could be, and I ended up doing them a bit more body-builder style without locking them out at the top.
Bench -
BarX10
95X5
105X4
125X3
145X2
155X1
165X1
175X1
155X8
Incline - 95X10, 10, 10
DB Flyes - 1 set of 20
Rope Pushdowns - 2 sets of 20+
Bench all felt pretty smooth. 155X8 is one rep off of my best with that weight.
I've been leaving Inclines pretty much at the same weight per Paul Carter. Usually I've been pretty gassed by the time I got to these and was glad I wasn't trying to increase the weight. Today they felt light as could be, and I ended up doing them a bit more body-builder style without locking them out at the top.
LRB 365: Strong-15. Week 6. Squat/Dead
BW - 198
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
175X3
195X2
235X1
245X1, 1
Pause Squats -
195X3
Deadlift -
135X5
165X5
205X4
235X3
265X2
295X1
305X1
315X1
265X3
Leg Curls - 2 sets of 20+
Squats were a little slow, but Deads were very smooth.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
175X3
195X2
235X1
245X1, 1
Pause Squats -
195X3
Deadlift -
135X5
165X5
205X4
235X3
265X2
295X1
305X1
315X1
265X3
Leg Curls - 2 sets of 20+
Squats were a little slow, but Deads were very smooth.
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