BW - 203
Chins - BWX11, 8, 5
WG Pulldowns - X10, 10 (straight-weight)
RG Pulldowns - X10, 10 (straight-weight)
DB Hammer Curls - 35sX10, 10, 10
I was in California for work, so I only head the hotel gym to work from. Thus, no weight for the chins, and no DBs heavy enough for shrugs (didn't bring my straps anyway).
Still, my lats were fairly sore for the next day or two.
Friday, May 22, 2015
LRB Back & DL. Week 2. Deadlift
Deadlift -
135X5
185X4
225X3
275X2
285X3, 3, 3, 3, 3
T-Bars - 2 platesX17
Lever Shrugs -
290X3
380X3
470X3
560X3
605X3
380X20
Hypers -
BW+10X20
BWX25
Reverse Curls - 50ishX18, 15, 18, 12
This was a week ago, and I don't remember too much about the session. Guess everything went fine.
Of note, all shrugs are down with a 3 second hold at the top, and hypers are done with weight or hands held behind the head.
135X5
185X4
225X3
275X2
285X3, 3, 3, 3, 3
T-Bars - 2 platesX17
Lever Shrugs -
290X3
380X3
470X3
560X3
605X3
380X20
Hypers -
BW+10X20
BWX25
Reverse Curls - 50ishX18, 15, 18, 12
This was a week ago, and I don't remember too much about the session. Guess everything went fine.
Of note, all shrugs are down with a 3 second hold at the top, and hypers are done with weight or hands held behind the head.
Thursday, May 14, 2015
LRB Back & DL. Week 2. Pressing
Inclines -
BarX30
85X5
115X4
135X3
155X2
185X1
165X9, 5
Press - 65X15, 10, 10 (35 total)
BB Curls - BarX25, 25, 25
super-set with
Rope Extensions - X25, 25, 25 (straight-weight; heavier than last week)
Got one more rep on the back off set than last week. Progress.
Reduced the weight on OHP to try and get closer to the 50 reps. After all the inclines, I frankly feel like I could just use the empty bar. 35 total reps isn't terrible though. I'll just stick with this weight.
BarX30
85X5
115X4
135X3
155X2
185X1
165X9, 5
Press - 65X15, 10, 10 (35 total)
BB Curls - BarX25, 25, 25
super-set with
Rope Extensions - X25, 25, 25 (straight-weight; heavier than last week)
Got one more rep on the back off set than last week. Progress.
Reduced the weight on OHP to try and get closer to the 50 reps. After all the inclines, I frankly feel like I could just use the empty bar. 35 total reps isn't terrible though. I'll just stick with this weight.
Wednesday, May 13, 2015
LRB Back & DL. Week 2. Vertical Pulling
BW - 207
Chins -
BWX5
+10X5
+20X4, 3
+25X2
+30X1, 1, 1
BWX15
Wide-Grip Pulldowns - X8, 9 (straight-weight)
Underhand Pulldowns - X8, 9 (straight-weight)
DB Shrugs - 100sX20, 15
Reverse-Grip Curls - 40ishX25, 25, 20
15 chins at a BW of 207 is an all-around PR! Since I just started this programming, the routine can't get the credit. I suspect it's having Chins be the first lift of the session, after years of having them fall after something else. Fatigue isn't masking strength in this case.
Chins -
BWX5
+10X5
+20X4, 3
+25X2
+30X1, 1, 1
BWX15
Wide-Grip Pulldowns - X8, 9 (straight-weight)
Underhand Pulldowns - X8, 9 (straight-weight)
DB Shrugs - 100sX20, 15
Reverse-Grip Curls - 40ishX25, 25, 20
15 chins at a BW of 207 is an all-around PR! Since I just started this programming, the routine can't get the credit. I suspect it's having Chins be the first lift of the session, after years of having them fall after something else. Fatigue isn't masking strength in this case.
Tuesday, May 12, 2015
LRB Back & DL. Week 1. Squat
BW - 207
High Bar Squats -
BarX10
95X5
135X5
155X3
175X2
185X1
155X5, 5, 5, 5, 5 (135 - 155 sets done in 10:50)
RDL - 135X25, 18, 13 (56 total)
Single-Leg Press - 1ppsX20, 20, 20, 20
Incline DB Curls - 25sX12, 13, 10
I was very skeptical of this 5X5@60% from the LRB Basebuilding manual but the pace made it a lot of work. I based this on an EDM of 255, although my best High-Bar Squat is 255X5 and I've done 155X20. However, getting all the work-sets and the bulk of the warm-ups done in just over 10 minutes, all while moving the bar as fast as possible while keeping good form...well, I was sweating my ass off, anyway. We'll see how it plays out. It doesn't "feel" like strength work because all the reps were fast, and my conditioning seemed to be the only limiting factor. May need to bump the weights; I'm not sure.
The RDLs are "350 sets," that is trying to get 50 reps in 3 sets. Grip was the limiting factor here. Next time I'll bring the straps out, and maybe up the weight slightly.
Haven't done single-leg pressing in almost a year. Thought I'd go back to that here as the purpose of this day is actually to try and finally start building some more strength of the floor on DL. Last April, I was up to 1.5ppsX18, so I'll start shooting to beat that immediately.
I'm throwing a smattering of biceps in on all my days to see if frequency can help make up for my lack of motivation to have a lot of biceps volume on any one day.
High Bar Squats -
BarX10
95X5
135X5
155X3
175X2
185X1
155X5, 5, 5, 5, 5 (135 - 155 sets done in 10:50)
RDL - 135X25, 18, 13 (56 total)
Single-Leg Press - 1ppsX20, 20, 20, 20
Incline DB Curls - 25sX12, 13, 10
I was very skeptical of this 5X5@60% from the LRB Basebuilding manual but the pace made it a lot of work. I based this on an EDM of 255, although my best High-Bar Squat is 255X5 and I've done 155X20. However, getting all the work-sets and the bulk of the warm-ups done in just over 10 minutes, all while moving the bar as fast as possible while keeping good form...well, I was sweating my ass off, anyway. We'll see how it plays out. It doesn't "feel" like strength work because all the reps were fast, and my conditioning seemed to be the only limiting factor. May need to bump the weights; I'm not sure.
The RDLs are "350 sets," that is trying to get 50 reps in 3 sets. Grip was the limiting factor here. Next time I'll bring the straps out, and maybe up the weight slightly.
Haven't done single-leg pressing in almost a year. Thought I'd go back to that here as the purpose of this day is actually to try and finally start building some more strength of the floor on DL. Last April, I was up to 1.5ppsX18, so I'll start shooting to beat that immediately.
I'm throwing a smattering of biceps in on all my days to see if frequency can help make up for my lack of motivation to have a lot of biceps volume on any one day.
Monday, May 11, 2015
LRB Back & DL. Week 1. Horizontal Pulling
BW - 205
T-Bar Rows -
1 plateX8
1.5 platesX8
2 platesX16
Lever Shrugs -
200X5
290X5
380X3
470X3
560X3
380X20
Hypers -
BW+10X20
BWX20
Got in all my accessory work that I didn't get in the day before. I thought about adding extra sets since it was on it's own day, but then I decided to leave sets/reps as is. I did decide to try out the lever shrug machine for a while instead of doing BB shrugs. Just to see what it's like.
T-Bar Rows -
1 plateX8
1.5 platesX8
2 platesX16
Lever Shrugs -
200X5
290X5
380X3
470X3
560X3
380X20
Hypers -
BW+10X20
BWX20
Got in all my accessory work that I didn't get in the day before. I thought about adding extra sets since it was on it's own day, but then I decided to leave sets/reps as is. I did decide to try out the lever shrug machine for a while instead of doing BB shrugs. Just to see what it's like.
LRB Back & DL. Week 1. Deadlift
BW - 204
Deadlift -
135X5
185X4
225X3
275X2
285X3, 3, 3, 3, 3
Got to the gym 20 minutes before closing. Managed to bang out all my DL sets/reps, but had to put off the accessories.
Deadlift -
135X5
185X4
225X3
275X2
285X3, 3, 3, 3, 3
Got to the gym 20 minutes before closing. Managed to bang out all my DL sets/reps, but had to put off the accessories.
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