BW - ?
Chins - BWX15
Pulldowns - 2 sets of 15-20
Machine Rows - 2 sets of 10
Cable Shrugs - 1 set of 20
DB Curls - 20's X20, 20
Hex Holds - 20'sX25, 20, 15 seconds
Last session of the Strong-15. Because I'm about to have a little over a week off, I decided to get some juicy reps for lats instead of just chinning. I was all, you know, squeezing hard on the contraction and controlling the negative and shit. I couldn't resist one set of chins, though.
Actually, after this my biceps seem more fried than normal, heh.
Wednesday, February 13, 2013
Tuesday, February 12, 2013
LRB 365: Strong-15. Week 9. Bench
BW - 203
Bench -
BarX10
95X5
135X3, 3
155X2
165X1
175X1
185X1
165X7 (Rep PR)
Incline - 105X8
Kind of out of it and lost track of programmed weight/reps early on. Then I lost track of how many reps I did on the back-off set. It was either 7 or 8. I'll say 7 to keep it conservative. I almost locked out another rep, but couldn't quite get it. Got pinned under the fucking bar and had to roll it off. Abs are not happy with me about that.
Bus was due so I skipped the flyes.
Bench -
BarX10
95X5
135X3, 3
155X2
165X1
175X1
185X1
165X7 (Rep PR)
Incline - 105X8
Kind of out of it and lost track of programmed weight/reps early on. Then I lost track of how many reps I did on the back-off set. It was either 7 or 8. I'll say 7 to keep it conservative. I almost locked out another rep, but couldn't quite get it. Got pinned under the fucking bar and had to roll it off. Abs are not happy with me about that.
Bus was due so I skipped the flyes.
Sunday, February 10, 2013
LRB 365: Strong-15. Week 9. Squat/Dead
BW - 200
Squat -
BarX10 (paused)
95X5 (paused)
145X5
165X4
195X3
215X2
245X1
255X1
265X1
Pause Squats - 215X3
Deadlift -
185X5
225X4
255X3
285X2
315X1
325X1
335X1
285X3
Last Squat/Dead day of the cycle. Went okay.
Top set of squats was smooth, but not fast. Since I haven't had 265 on my back in almost a year, and never at this depth, I'm really quite satisfied.
Really long pause on the pause squats again. It makes the reps extra difficult and that much more awesome.
Deadlift was a real mixed bag here. On one hand 335 was real damn slow, on the other it matches my previous 1 rep PR. I would say with the extra stress of squatting beforehand should have me calling that progress. Also the 285 back-off set was solid. Nevertheless, if I do heavy squats/pulls on the same day again, I will be even more conservative with my DL target.
Oh, and I used a mixed-grip starting at 255 on up, but I switched back to double-overhand for the back-off set. This was all fine.
Squat -
BarX10 (paused)
95X5 (paused)
145X5
165X4
195X3
215X2
245X1
255X1
265X1
Pause Squats - 215X3
Deadlift -
185X5
225X4
255X3
285X2
315X1
325X1
335X1
285X3
Last Squat/Dead day of the cycle. Went okay.
Top set of squats was smooth, but not fast. Since I haven't had 265 on my back in almost a year, and never at this depth, I'm really quite satisfied.
Really long pause on the pause squats again. It makes the reps extra difficult and that much more awesome.
Deadlift was a real mixed bag here. On one hand 335 was real damn slow, on the other it matches my previous 1 rep PR. I would say with the extra stress of squatting beforehand should have me calling that progress. Also the 285 back-off set was solid. Nevertheless, if I do heavy squats/pulls on the same day again, I will be even more conservative with my DL target.
Oh, and I used a mixed-grip starting at 255 on up, but I switched back to double-overhand for the back-off set. This was all fine.
Wednesday, February 6, 2013
LRB 365: Strong-15. Week 8. Back
BW - ?
Chins - BWX14, 6
Machine Rows - 2 sets of 10+
Cable Shrugs - 1 set of 22
DB Curls - 20'sX20, 20
Hex-Holds - 20'sX25, 25, 15 seconds
Chins strength came back a wee tad after last week, but rowing felt much stronger.
Also got a little more grip work in ahead of the final Deadlift session.
Chins - BWX14, 6
Machine Rows - 2 sets of 10+
Cable Shrugs - 1 set of 22
DB Curls - 20'sX20, 20
Hex-Holds - 20'sX25, 25, 15 seconds
Chins strength came back a wee tad after last week, but rowing felt much stronger.
Also got a little more grip work in ahead of the final Deadlift session.
Monday, February 4, 2013
LRB 365: Strong-15. Week 8. Bench
BW - 200
Bench -
BarX10
105X5
115X4
135X3
155X2
165X1
175X1
185X1
155X10 (Rep PR)
Incline - 105X10
DB Flyes - 1 set of 20
Hex-Head Holds - 20'sX30, 30, 20 seconds
Plate Pinch - 25'sX20, 15, 7 seconds
Another PR on the 2nd to last bench session. Can't ask for much more than that. I should note that the 185 went up smoothly as well. I'll be at that same weight for the last week.
Forgot to stop at 8 on Inclines, ha.
Had trouble with my grip on the last session of deads, so I through some grip stuff in at the end here. Also gonna try to get some additional work in during the week on that ahead of the final lower body session this coming Friday. Probably some more DB holds at the office gym, and also just pinching binder clips with one finger at a time. Something I read that Ed Coan used to recommend.
Bench -
BarX10
105X5
115X4
135X3
155X2
165X1
175X1
185X1
155X10 (Rep PR)
Incline - 105X10
DB Flyes - 1 set of 20
Hex-Head Holds - 20'sX30, 30, 20 seconds
Plate Pinch - 25'sX20, 15, 7 seconds
Another PR on the 2nd to last bench session. Can't ask for much more than that. I should note that the 185 went up smoothly as well. I'll be at that same weight for the last week.
Forgot to stop at 8 on Inclines, ha.
Had trouble with my grip on the last session of deads, so I through some grip stuff in at the end here. Also gonna try to get some additional work in during the week on that ahead of the final lower body session this coming Friday. Probably some more DB holds at the office gym, and also just pinching binder clips with one finger at a time. Something I read that Ed Coan used to recommend.
Sunday, February 3, 2013
LRB 365: Strong-15. Week 8. Squat/Dead
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.
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.
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.
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