BW - 209
Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
365X1
345X4, 3
Deficit Deads - 275X5, 5, 5, 5
RDL - 225X10, 10
BB Rows - 135X16, 11, 10
Decent session. My top-tier phase goal for 345 is 2 sets of 4. Honestly, coming in today I expected to have to settle for 2 sets of 3. Glad to get 4 reps on the first set, but that 4th rep and the 3rd rep on the next set were both in doubt during the attempts. However, 345X4 is an all-around PR. Try for 2X4 again next week.
Deficits felt pretty strong. Next week, I should probably go for a 5th set.
RDLs were okay, and Rows felt a tad stronger. 135X16 is a Rep PR.
Friday, February 28, 2014
Wednesday, February 26, 2014
Phase 1. Week 15. Bench
BW - 209
Bench -
BarX20
95X5
135X4
155X3
185X2
215X2
165X10, 6
Incline - 135X9, 4, 5
Dips -
BW+25X12
BW+25X5 / BWX5 (drop-set)
BWX12
Ab Wheel - X12, 12, 12
Okay session. Still 1 rep shy of my goal for 215, and the 2nd rep was an ugly, butt-lifting mess. I wasn't happy last week that I just did two singles and moved on, and realized that if I get stuck at low-reps on a programmed work-set, I need to add an additional, lighter set to get some more volume in. Thus the 165 sets. 165X10 is actually only a couple reps off of a PR with that weight, and that feels kind of nice after straining with the 215.
Inclines were okay, and Dips are still feeling strong.
Bench -
BarX20
95X5
135X4
155X3
185X2
215X2
165X10, 6
Incline - 135X9, 4, 5
Dips -
BW+25X12
BW+25X5 / BWX5 (drop-set)
BWX12
Ab Wheel - X12, 12, 12
Okay session. Still 1 rep shy of my goal for 215, and the 2nd rep was an ugly, butt-lifting mess. I wasn't happy last week that I just did two singles and moved on, and realized that if I get stuck at low-reps on a programmed work-set, I need to add an additional, lighter set to get some more volume in. Thus the 165 sets. 165X10 is actually only a couple reps off of a PR with that weight, and that feels kind of nice after straining with the 215.
Inclines were okay, and Dips are still feeling strong.
Tuesday, February 25, 2014
Phase 2. Week 8. Squat
BW - 209
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X5, 3
High Bars - 225X3, 3, 3
Fronts - 185X3, 3, 3
Lunges - BWX30, 30
super-set with
Hypers - BWX20, 20
Okay session. I need to hit 6 reps with 275 to move up. I went for the sixth, and ended up dumping it over my head. Not sure if I got too far forward and that compromised the lift, or if I simply failed and the failure threw me forward. Go for it again next week.
Pushing the weight up a bit on accessory squats. 225X3 is a Rep PR on High-Bars.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X5, 3
High Bars - 225X3, 3, 3
Fronts - 185X3, 3, 3
Lunges - BWX30, 30
super-set with
Hypers - BWX20, 20
Okay session. I need to hit 6 reps with 275 to move up. I went for the sixth, and ended up dumping it over my head. Not sure if I got too far forward and that compromised the lift, or if I simply failed and the failure threw me forward. Go for it again next week.
Pushing the weight up a bit on accessory squats. 225X3 is a Rep PR on High-Bars.
Sunday, February 23, 2014
Phase 2. Week 5. Accessory
BW - 209
Machine Pullovers -
Warm-up set
Work-sets X 14, 8 (straight-weight; same weight as last week)
Chins (overhand) - BWX5, 4, 3 (paused at top and bottom)
Pulldowns (underhand) - X15, 10, 10 (straight-weight; same weight as last week)
Machine Flyes -
Warm-up set
Work-sets X20, 10 (straight-weight; same weight as last week)
DB Bench (elbows out; neutral grip ) - 50sX15, 11, 10
Rope Extensions - X20, 15, 15, 15, 15 (straight-weight; same weight as last week)
Ab Wheel - X12, 12, 12
Okay session. Some movements felt stronger than others with no apparent pattern. I pushed the pec work an extra week, and I think that's about right. One week as a "get-to-know-you" and then 4 weeks of solid work. I'll switch back to biceps next week, do that for 5 weeks, then I'm thinking I should hit some calves. However, by the time the next 5 weeks are up, it'll be conditioning/fat-loss season and I'm not quite sure how I'm going to tweak my programming for that yet.
Machine Pullovers -
Warm-up set
Work-sets X 14, 8 (straight-weight; same weight as last week)
Chins (overhand) - BWX5, 4, 3 (paused at top and bottom)
Pulldowns (underhand) - X15, 10, 10 (straight-weight; same weight as last week)
Machine Flyes -
Warm-up set
Work-sets X20, 10 (straight-weight; same weight as last week)
DB Bench (elbows out; neutral grip ) - 50sX15, 11, 10
Rope Extensions - X20, 15, 15, 15, 15 (straight-weight; same weight as last week)
Ab Wheel - X12, 12, 12
Okay session. Some movements felt stronger than others with no apparent pattern. I pushed the pec work an extra week, and I think that's about right. One week as a "get-to-know-you" and then 4 weeks of solid work. I'll switch back to biceps next week, do that for 5 weeks, then I'm thinking I should hit some calves. However, by the time the next 5 weeks are up, it'll be conditioning/fat-loss season and I'm not quite sure how I'm going to tweak my programming for that yet.
Friday, February 21, 2014
Phase 2. Week 3. Deadlift
BW - 213
Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
365X1
335X4, 4
Deficit Deads - 275X5, 5, 5, 5
RDL - 225X10, 10
BB Rows - 135X15, 13, 10
Pretty good session. 335 for 2 sets of 4 was my top-tier phase goal for this weight, so I can move up next week. I will say, these sets were both pretty damn tough, and I was not going to be surprised if I didn't make the 2nd set. I will be pretty excited if I manage to hit my top-tier phase goal next week of 345 for 2 sets of 4.
Deficits, as much as I'm starting to loathe them, felt pretty strong today.
Likewise I got some volume PRs on RDL and Rows.
Update: Forgot I took some video. 365X1 and the 1st set of 235X4.
Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
365X1
335X4, 4
Deficit Deads - 275X5, 5, 5, 5
RDL - 225X10, 10
BB Rows - 135X15, 13, 10
Pretty good session. 335 for 2 sets of 4 was my top-tier phase goal for this weight, so I can move up next week. I will say, these sets were both pretty damn tough, and I was not going to be surprised if I didn't make the 2nd set. I will be pretty excited if I manage to hit my top-tier phase goal next week of 345 for 2 sets of 4.
Deficits, as much as I'm starting to loathe them, felt pretty strong today.
Likewise I got some volume PRs on RDL and Rows.
Update: Forgot I took some video. 365X1 and the 1st set of 235X4.
Wednesday, February 19, 2014
Phase 1. Week 14. Bench
BW - 210
Bench -
BarX20
115X5
135X5
155X4
185X2
215X1, 1
Cambered Bench - 135X10, 7, 5
Incline - 135X7, 6, 6
Dips - BWX17, 10, 9
Ab Wheel - X12, 12, 12
Bummer on the bench today. My phase goal for 215 is 3 reps. I didn't take my first rep seriously enough, and ended up having to strain so hard to finish it that my 2nd rep was over before it barely got off my chest. I went ahead and took another one, and it was much better, but I shut it down after that. I'll try again next week.
On the other hand, the progress on the cambered bench is maintaining from last week, even if Inclines took a bit of a hit.
BW (210) X 17 is an all-around PR on dips.
Bench -
BarX20
115X5
135X5
155X4
185X2
215X1, 1
Cambered Bench - 135X10, 7, 5
Incline - 135X7, 6, 6
Dips - BWX17, 10, 9
Ab Wheel - X12, 12, 12
Bummer on the bench today. My phase goal for 215 is 3 reps. I didn't take my first rep seriously enough, and ended up having to strain so hard to finish it that my 2nd rep was over before it barely got off my chest. I went ahead and took another one, and it was much better, but I shut it down after that. I'll try again next week.
On the other hand, the progress on the cambered bench is maintaining from last week, even if Inclines took a bit of a hit.
BW (210) X 17 is an all-around PR on dips.
Tuesday, February 18, 2014
Phase 2. Week. 7. Squat
BW - 211
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
225X2
275X1
265X7, 2
High Bars - 185X10, 8
Fronts - 155X5, 5, 5
Lunges - BWX20, 20
super-set with
Hypers - BWX15, 15
Decent session. 265X7 is a Rep PR and my phase goal for this weight. Moving up next week.
Hadn't taken any video for awhile, and the gym was pretty empty because of weather and the holiday, so I grabbed some form checks:
The 275X1 looks good to me.
Most of these looked solid. Thought there might be at least one that was high in the middle. It's a bit hard for me to tell because of wearing all black, hahahha.
Managed to punch out a few more reps on High Bars, but Fronts are still sticking in that 5 rep zone with all the fatigue from the previous lifts.
Tried out the BW Lunge/Hypers super-set idea today. Pretty freaking awful, and my low back was cramping like crazy when I was changing my shoes after the session. Keeper!
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
225X2
275X1
265X7, 2
High Bars - 185X10, 8
Fronts - 155X5, 5, 5
Lunges - BWX20, 20
super-set with
Hypers - BWX15, 15
Decent session. 265X7 is a Rep PR and my phase goal for this weight. Moving up next week.
Hadn't taken any video for awhile, and the gym was pretty empty because of weather and the holiday, so I grabbed some form checks:
Managed to punch out a few more reps on High Bars, but Fronts are still sticking in that 5 rep zone with all the fatigue from the previous lifts.
Tried out the BW Lunge/Hypers super-set idea today. Pretty freaking awful, and my low back was cramping like crazy when I was changing my shoes after the session. Keeper!
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