BW - 208
Machine Pullovers -
warm-up set
work sets X12, 8 (straight-weight; increased over last week)
Chin-ups (overhand) - BWX4, 3, 3 (paused at bottom)
Pulldowns (underhand) -
warm-up set
work sets X12, 8 (straight-weight)
Machine Flyes - X15, 8 (straight-weight)
DB Bench (neutral grip) - 50sX15, 10, 8
Rope Pushdowns - X18, 15, 15, 12, 12 (straight-weight)
Ab Wheel - X10, 10, 10
Forgot how much harder over-hand chins can be.
Moving on to some pec work for this phase. It took me some time to figure out exactly how I wanted to structure the programming for this 4th day, but, now that I have, the phases probably won't last more than 4-6 weeks.
Today was more of a feeling out day. Trying out the pec machine to get a feel for the right weight for a machine I've never used and a movement I haven't done in a long time. Similarly, wasn't sure how the DB benching would be following the flyes. Using a neutral grip and keeping my elbows out a bit, and really letting the DBs "sink" at the bottom. All to try and work the pecs, primarily. I expect the weight and/or reps will be pushed much further on both movements next week.
All this was done in under 45 minutes.
Monday, January 27, 2014
Friday, January 24, 2014
Phase 1. Week 9. Deadlift
BW - 211
Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
345X3, 2
Deficit Deads - 275X5, 5, 5
RDL - 225X8, 8
BB Rows - 135X15, 11
Session went better than I expected coming in. 345X3 is a Rep PR, and my phase goal for this weight. Actually, I've never Deadlifted 345 before, so every rep with that today was a PR, hahaha. I think I will move up to 355 next week, but I'm a bit on the fence about it, and may play it by ear. If everything sucks and feels heavy, I might go with 345 again, but shoot for 4 on the first set or 2 sets of 3. If the 315X2 feels even okay, though, I will go ahead and go for 355X2+.
Deficits felt good after the first set. That seems to happen with these sometimes; that the first set feels rougher than the others.
RDLs actually felt pretty strong. Time to start pushing them to sets of 10.
The jump my rowing strength took the last couple of weeks seems to have solidified pretty well. Time to start thinking about either upping the weight, or adding another set at this weight and see if I can push it to 3 sets of 10+.
Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
345X3, 2
Deficit Deads - 275X5, 5, 5
RDL - 225X8, 8
BB Rows - 135X15, 11
Session went better than I expected coming in. 345X3 is a Rep PR, and my phase goal for this weight. Actually, I've never Deadlifted 345 before, so every rep with that today was a PR, hahaha. I think I will move up to 355 next week, but I'm a bit on the fence about it, and may play it by ear. If everything sucks and feels heavy, I might go with 345 again, but shoot for 4 on the first set or 2 sets of 3. If the 315X2 feels even okay, though, I will go ahead and go for 355X2+.
Deficits felt good after the first set. That seems to happen with these sometimes; that the first set feels rougher than the others.
RDLs actually felt pretty strong. Time to start pushing them to sets of 10.
The jump my rowing strength took the last couple of weeks seems to have solidified pretty well. Time to start thinking about either upping the weight, or adding another set at this weight and see if I can push it to 3 sets of 10+.
Wednesday, January 22, 2014
Phase 1. Week 9. Bench
BW - 212
Bench -
BarX10
95X5
115X4
135X3
155X2
185X8, 4
Cambered Bench - 135X6, 6, 4
Incline - 135X5, 5, 6
Dips - BWX14, 10, 8
Ab Wheel - X10, 10, 10
I felt like today was gonna be the day and it was. 185X8 is an all-around PR, and my phase goal for this weight. Finally get to move up next week.
I must have just been on today or something, because the cambered bar was moving a lot faster as well, and even the 14 reps on dips at 212 is an all-around PR.
Bench -
BarX10
95X5
115X4
135X3
155X2
185X8, 4
Cambered Bench - 135X6, 6, 4
Incline - 135X5, 5, 6
Dips - BWX14, 10, 8
Ab Wheel - X10, 10, 10
I felt like today was gonna be the day and it was. 185X8 is an all-around PR, and my phase goal for this weight. Finally get to move up next week.
I must have just been on today or something, because the cambered bar was moving a lot faster as well, and even the 14 reps on dips at 212 is an all-around PR.
Tuesday, January 21, 2014
Phase 2. Week 3. Squat
BW - 206
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
225X2
275X1
245X8, 3
High Bars - 185X8, 8
Fronts - 155X5, 5, 5
Lunges - BWX26, 20
245X8 is a Rep PR. My phase goal for the weight is 11 reps, so I'll be back at this weight next week. Felt a bit unmotivated to train today. The 275X1 felt heavier than it has, and looking at the 245 sitting in the rack I felt completely ambivalent. In my mind, I was still shooting for the 11 and maybe 12 reps, but in retrospect I'm happy to walk away with a Rep PR.
Actually, I've been nailing my squat goals so consistently with this program, that I'm actually kind of excited NOT to have made my goal this week, and know I will come back hungry to add reps with this weight next week.
Managed to push the reps up on the High Bars. One way this might go, is to push it to three sets of 8, and then two sets of 10 before upping the weight on these. I'll continue to go by feel.
Thought I'd be able to push the Front Squats as well, but no dice.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
225X2
275X1
245X8, 3
High Bars - 185X8, 8
Fronts - 155X5, 5, 5
Lunges - BWX26, 20
245X8 is a Rep PR. My phase goal for the weight is 11 reps, so I'll be back at this weight next week. Felt a bit unmotivated to train today. The 275X1 felt heavier than it has, and looking at the 245 sitting in the rack I felt completely ambivalent. In my mind, I was still shooting for the 11 and maybe 12 reps, but in retrospect I'm happy to walk away with a Rep PR.
Actually, I've been nailing my squat goals so consistently with this program, that I'm actually kind of excited NOT to have made my goal this week, and know I will come back hungry to add reps with this weight next week.
Managed to push the reps up on the High Bars. One way this might go, is to push it to three sets of 8, and then two sets of 10 before upping the weight on these. I'll continue to go by feel.
Thought I'd be able to push the Front Squats as well, but no dice.
Monday, January 20, 2014
Phase 1. Week 8. Accessory
BW - 207
Machine Pullovers -
Warm-up set
Work SetsX14, 8 (straight-weight)
Chins (close, v-grip) - BWX6, 4, 3 (paused at bottom)
Pulldowns (close, netural) - X14, 10, 7 (straight-weight)
Hammer Curls - 25sX18, 12, 12
Preacher Curls - 40ishX14, 12, 10
all curls super-set with
Rope Pushdowns - X22, 20, 20, 20, 20, 20 (straight-weight)
Ab Wheel - X10, 10, 10
Felt a touch stronger on everything this week. Didn't up the weight on anything, but pushed the reps farther on almost every set over last week's numbers.
Machine Pullovers -
Warm-up set
Work SetsX14, 8 (straight-weight)
Chins (close, v-grip) - BWX6, 4, 3 (paused at bottom)
Pulldowns (close, netural) - X14, 10, 7 (straight-weight)
Hammer Curls - 25sX18, 12, 12
Preacher Curls - 40ishX14, 12, 10
all curls super-set with
Rope Pushdowns - X22, 20, 20, 20, 20, 20 (straight-weight)
Ab Wheel - X10, 10, 10
Felt a touch stronger on everything this week. Didn't up the weight on anything, but pushed the reps farther on almost every set over last week's numbers.
Friday, January 17, 2014
Phase 1. Week 8. Deadlift
BW - 212
Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
335X4, FAIL
Deficit Deads - 275X5, 5, 5
RDL - 225X8, 8
BB Rows - 135X15, 10
Fought through a head-cold, and had a good session. 335X4 is an all-around PR, and my final phase goal for this weight; so I can move to 345 next week. I tried to go for a 50% set, but the bar didn't leave the ground, hahahaha.
Deficits were solid, and RDLs even showed some signs of life.
All of a sudden my rows are taking off. These are still strict, so I don't know why this is happening, but I'm happy about it. 135X15 is a Rep PR.
Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
335X4, FAIL
Deficit Deads - 275X5, 5, 5
RDL - 225X8, 8
BB Rows - 135X15, 10
Fought through a head-cold, and had a good session. 335X4 is an all-around PR, and my final phase goal for this weight; so I can move to 345 next week. I tried to go for a 50% set, but the bar didn't leave the ground, hahahaha.
Deficits were solid, and RDLs even showed some signs of life.
All of a sudden my rows are taking off. These are still strict, so I don't know why this is happening, but I'm happy about it. 135X15 is a Rep PR.
Wednesday, January 15, 2014
Phase 1. Week 8. Bench
BW - 208
Bench -
BarX20
95X5
115X4
135X3
155X2
185X7, 4
Cambered Bench - 135X5, 5, 5
Incline Bench - 135X8, 5, 5
Dips - BWX10, 8, 7
Ab Wheel - X10, 10, 10
Still couldn't get 8 reps with 185 which is my phase goal for this weight. 4 reps on the back-off set is more than I've gotten previously, so at least I increased the overall volume.
Cambered Bench still tapping out at 5 reps, dammit.
Pushed the first set of inclines, but the other two were slow.
My bench lockout felt a bit more stable today. Don't know if that's to do with the triceps work I added on Saturday, but to be on the safe side I'm adding BW dips onto this day as well. Probably should have from the beginning if I'm being honest, but I didn't want to over-fill the day.
Bench -
BarX20
95X5
115X4
135X3
155X2
185X7, 4
Cambered Bench - 135X5, 5, 5
Incline Bench - 135X8, 5, 5
Dips - BWX10, 8, 7
Ab Wheel - X10, 10, 10
Still couldn't get 8 reps with 185 which is my phase goal for this weight. 4 reps on the back-off set is more than I've gotten previously, so at least I increased the overall volume.
Cambered Bench still tapping out at 5 reps, dammit.
Pushed the first set of inclines, but the other two were slow.
My bench lockout felt a bit more stable today. Don't know if that's to do with the triceps work I added on Saturday, but to be on the safe side I'm adding BW dips onto this day as well. Probably should have from the beginning if I'm being honest, but I didn't want to over-fill the day.
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