BW - 196
Deadlift -
135X5
155X5
185X4
225X3
245X2
265X1
275X1, 1
T-Bar Rows -
45X12
70X8
80X8
90X8
100X8
110X7
GMs -
95X10
115X8
135X8
145X8, 8, 6
BB Curls -
BarX12
65X6
BarX30, 20
Was feeling aggravated, so this session was the perfect thing.
Deadlifts were all fast and strong. Focused on speed and technique, in particular: 1) pushing through my heels, but not letting the balls of my feet come off the mat. 2) keeping my triceps and lats locked out, but keeping my shoulders a bit loose. 3) chest-up, back fixed (always working on this).
100X8 and 110X7 are Rep PRs on T-Bar Rows. Kept fairly strict with my back close to parallel.
Good-Mornings starting to feel less awkward. All around PR.
Curls were curlier.
Wednesday, July 10, 2013
Monday, July 8, 2013
LRB 365: LRB Split. Week 4. Squat - Light
BW - 195
Front Squat -
BarX10
95X5
115X4
125X3
135X3
145X8
Leg Extensions - X30, 25, 24, 22
Adductor Machines - X35, 30, 25, 23
Lunges - BWX36, 26, 20, 20
Nice. 145X8 is an all around PR on Fronts.
Front Squat -
BarX10
95X5
115X4
125X3
135X3
145X8
Leg Extensions - X30, 25, 24, 22
Adductor Machines - X35, 30, 25, 23
Lunges - BWX36, 26, 20, 20
Nice. 145X8 is an all around PR on Fronts.
Sunday, July 7, 2013
LRB 365: LRB Split. Week 4. Press - Light
BW - 196
DB Press -
25sX35, 22, 15
Incline - 65X20, 15, 12
DB Rear Delt Flyes - 20sX25, 20, 18, 16, 15
Bench Dips - BWX35, 25, 18, 18, 18
That's some good body-building, there. 35 reps with the 25s is an all-around PR on DB over-heads, and they felt strong. I was on the fence about whether I should warm-up to my work weight or not, and it looks like 'not' was the correct decision
But man does that take away from Inclines.
More volume on BW bench dips than last session.
DB Press -
25sX35, 22, 15
Incline - 65X20, 15, 12
DB Rear Delt Flyes - 20sX25, 20, 18, 16, 15
Bench Dips - BWX35, 25, 18, 18, 18
That's some good body-building, there. 35 reps with the 25s is an all-around PR on DB over-heads, and they felt strong. I was on the fence about whether I should warm-up to my work weight or not, and it looks like 'not' was the correct decision
But man does that take away from Inclines.
More volume on BW bench dips than last session.
Saturday, July 6, 2013
LRB 365: LRB Split. Week 3. Back - Light
BW - 194
RDL -
95X10
135X8
185X6
225X5, 5, 9
Pulldowns - X20, 20, 20, 20, 22 (to a top set/weight)
Hypers - BWX30, 25, 25, 22
Curl Machine - X20, 25, 30 (to a top set/weight)
McGill sit-ups - 35, 40, 40, 35, 30
Another solid session. 225X9 is an all-around PR on RDLs. Close to needing straps though, which sucks.
Really felt the pulldowns in my lats during the session. Nice, but not sure why.
Want to push hypers extra hard. Last couple times, I'd been stopping each set when my back started to fail. This time I would pause, take a breath or two, and go for more. Double the reps per set.
Started lighter and made bigger jumps on the curl machine. Seemed to improve the quality of the top set.
Was feeling paranoid about my spine so I did McGill style sit-ups.
RDL -
95X10
135X8
185X6
225X5, 5, 9
Pulldowns - X20, 20, 20, 20, 22 (to a top set/weight)
Hypers - BWX30, 25, 25, 22
Curl Machine - X20, 25, 30 (to a top set/weight)
McGill sit-ups - 35, 40, 40, 35, 30
Another solid session. 225X9 is an all-around PR on RDLs. Close to needing straps though, which sucks.
Really felt the pulldowns in my lats during the session. Nice, but not sure why.
Want to push hypers extra hard. Last couple times, I'd been stopping each set when my back started to fail. This time I would pause, take a breath or two, and go for more. Double the reps per set.
Started lighter and made bigger jumps on the curl machine. Seemed to improve the quality of the top set.
Was feeling paranoid about my spine so I did McGill style sit-ups.
Thursday, July 4, 2013
LRB 365: LRB Split. Week 3. Squat - Heavy
BW - 196
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
205X1
225X1
235X1
Fronts -
95X10, 10
115X10
125X10
Leg Press -
2ppsX12
3ppsX10, 10, 14
Lunges - BWX24, 22, 20, 18
Good session. Squats felt the strongest they have in a long time. Everything felt so easy, I was worried about depth. I dropped the top set way down, thighs-to-calves. That slowed it down a bit, but still felt strong.
Fronts felt solid as well.
On the last set of leg press, I moved my feet closer together to try and shift some more to my quads. Maybe?
My glutes are sore again today, but I was still doing the short step out on Lunges. Dunno.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
205X1
225X1
235X1
Fronts -
95X10, 10
115X10
125X10
Leg Press -
2ppsX12
3ppsX10, 10, 14
Lunges - BWX24, 22, 20, 18
Good session. Squats felt the strongest they have in a long time. Everything felt so easy, I was worried about depth. I dropped the top set way down, thighs-to-calves. That slowed it down a bit, but still felt strong.
Fronts felt solid as well.
On the last set of leg press, I moved my feet closer together to try and shift some more to my quads. Maybe?
My glutes are sore again today, but I was still doing the short step out on Lunges. Dunno.
Tuesday, July 2, 2013
LRB 365: LRB Split. Week 3. Press - Heavy
BW - 196
Press -
BarX15
65X5
85X5
95X5
115X5, 4, 3
Bench -
95X5
105X4
125X3
135X2
145X1, 1
155X1
Upright Rows -
85X10
95X10, 10, 9, 7
Bench Dips - BWX35, 22, 16, 17, 17
Solid session. I really got after the Press, and 115X5 is 1 off my best 115 press. That would have been on 531, so there is way more volume at the top here. The last set was sloooooow.
Bench was all fine. 155 hasn't been a challenge in forever, and is about 20 lbs. under my EDM.
Got after the upright rows as well. A little body english on the last reps of the last couple sets.
35 is a PR on bench dips for whatever that's worth. I think I got more reps on all the sets than last time.
Press -
BarX15
65X5
85X5
95X5
115X5, 4, 3
Bench -
95X5
105X4
125X3
135X2
145X1, 1
155X1
Upright Rows -
85X10
95X10, 10, 9, 7
Bench Dips - BWX35, 22, 16, 17, 17
Solid session. I really got after the Press, and 115X5 is 1 off my best 115 press. That would have been on 531, so there is way more volume at the top here. The last set was sloooooow.
Bench was all fine. 155 hasn't been a challenge in forever, and is about 20 lbs. under my EDM.
Got after the upright rows as well. A little body english on the last reps of the last couple sets.
35 is a PR on bench dips for whatever that's worth. I think I got more reps on all the sets than last time.
Monday, July 1, 2013
LRB 365: LRB Split. Week 2. Back - Heavy
BW - 194
Deadlift -
135X5, 5
155X4
185X3
225X2
235X1
245X1
255X1
T-Bars -
25X18
45X12
70X10
90X15
95X8
Good-Mornings -
95X8
115X8
135X8, 8
145X7
BB Curls -
BarX10
65X5
BarX22, 18, 12
I've got my program stored on google drive, and I couldn't get it to pull up on my phone, so I had to wing the #'s on this day. It turns out I low-balled the Deadlift #'s, and should have gone up to 275. Oh well, everybody always says stay as light as you can so...
Then I went way over on T-Bars. I was supposed to work up to 70 for max reps, and ended up going a little over my week 4 #'s. Again, oh well. 90X15 and 90X8 are both Rep PRs.
Then I went right ahead and fucked myself up a little on GMs. It's clear now that the way I periodically mess myself up with Squat position exercises is on low-to-moderate weights where I try to lock out so explosively that my lower back rounds at the top, and something in there gets strained as hell. I figured it out before my top sets and those were alright, even though I had to be really ginger about it. All in all, this will be healed up pretty quickly, but I definitely don't think I maximized this movement today.
My empty bar curling has dropped way off of my 45-or-so rep previous efforts. Or I was tired. Not sure.
Deadlift -
135X5, 5
155X4
185X3
225X2
235X1
245X1
255X1
T-Bars -
25X18
45X12
70X10
90X15
95X8
Good-Mornings -
95X8
115X8
135X8, 8
145X7
BB Curls -
BarX10
65X5
BarX22, 18, 12
I've got my program stored on google drive, and I couldn't get it to pull up on my phone, so I had to wing the #'s on this day. It turns out I low-balled the Deadlift #'s, and should have gone up to 275. Oh well, everybody always says stay as light as you can so...
Then I went way over on T-Bars. I was supposed to work up to 70 for max reps, and ended up going a little over my week 4 #'s. Again, oh well. 90X15 and 90X8 are both Rep PRs.
Then I went right ahead and fucked myself up a little on GMs. It's clear now that the way I periodically mess myself up with Squat position exercises is on low-to-moderate weights where I try to lock out so explosively that my lower back rounds at the top, and something in there gets strained as hell. I figured it out before my top sets and those were alright, even though I had to be really ginger about it. All in all, this will be healed up pretty quickly, but I definitely don't think I maximized this movement today.
My empty bar curling has dropped way off of my 45-or-so rep previous efforts. Or I was tired. Not sure.
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