Week3 – Day6 + 7 + 8

Didn’t get to plug in my numbers for all of last week.  Busy, busy, busy.

 

Day6

Squats:  5×120 + 5×150 + 5×180 + 5×210 + 5×240

Bench:  5×70 + 5×85 + 5×100 + 5×120 + 5×135

Rows:  5×75 + 5×95 + 5×115 + 5×130 + 5×150

Pull-ups:  3/2/2

Weighted Sit-ups:  3x8x10lbs

 

Day 7

Squats:  5×120 + 5×150 + 5×180 + 5x5x180

Press:  5×45 + 5×55 + 5×60 + 5×70

Deadlift:  5×160 + 5×190 + 5×225 + 5×255

 

Day 8

Squats:  5×120 + 5×150 + 5×180 + 5×210 + 3×250 + 8×180

Bench:  5×70 + 5×85 + 5×100 + 5×120 + 3×140 + 8×100

Rows:  5×75 + 5×95 + 5×115 + 5×130 + 3×155 + 5×115

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Week2 – Day5 Heavy

Squats:  5×120 + 5×145 + 5×175 + 5×205 + 3×240 + 8×175

Bench:  5×70 + 5×85 + 5×100 + 5×120 + 3×135 + 8×100

Rows:  5×75 + 5×95 + 5×115 + 5×130 + 3×150 + 8×115

Tricep Extensions:  10×40 + 10×45 + 10×50
Bicep Curls:  3x8x50
Dips:  8/7/4

Conditioning:  Incline treadmill @ 2.5 spd – 5 min.

Week1 – Day2 Heavy – The Grind

Weight:  184 lbs

Did the heavy day today with heavy triples.  It was pretty difficult.  I didn’t use the belt on the top set.  The increase in volume is definitely throwing me off.  I’m going to give myself another week to see if I can adjust to the volume before I drop the weights.  I will most likely belt up starting on the 4th set, even, on the medium days.

Squats:  5×115 + 5×145 + 5×175 + 5×200 + 3×235 + 8×175

Bench:  5×65 + 5×80 + 5×95 + 5×110 + 3×130 + 8×95

Rows:  5×75 + 5×90 + 5×115 + 5×125 + 3×150 + 8×115

Tricep Extensions:  10×40 + 10×45 + 10×50
Bicep Curls:  3x8x50
Dips:  8/7/4

Conditioning:  Incline treadmill @ 2.5 spd – 5 min.

Week 10 – Madcow5x5 – Day 28C

Squat:

5 x 135
5 x 160
5 x 190
5 x 225
3 x 260
8 x 190

Not bad at all.  Got plenty of rest time before the heavy triple.

Bench:

3 x Bar
5 x 75
5 x 95
5 x 115
5 x 135
3 x 150
8 x 115

PL arched on the triple and it was really easy.  One thing I noticed when I don’t PL arch is that my traps and upper right shoulder always loses tightness when lowering the weight down almost as if my right shoulder is slipping.  I think this may be happening because I’m not engaging my lats properly.  PL arching allows me to put myself in a position where the lats are fully engaged.

Rows:

5 x 75
5 x 95
5 x 115
5 x 135
3 x 150
8 x 115

Triple was definitely pretty heavy.  Definitely jerking the weight.

Accessories:

Dips – 14/8/5:  Difficult was a bit more “uniform” across all reps.  Before I would gas out fairly quickly, but today’s felt like a more gradual progression of fatiguing from rep to rep until the very end of each set.

Barbell Curls – 8×50/8×55/6×60:  Pretty difficult.  Again, my right arm felt like it was doing a bit more work than the left.

Tricep Extensions – 8×50/8×55/6×60:  Not bad.  I rocked my upper arm backwards a bit on the negative.  I guess this uses a bit of shoulder.  I made sure to get ample rest between sets.

Week 6 – Madcow5x5 – Day 17C

Weight:  176.8
Body Fat:  11.9%

Squat:

5 x 135
5 x 160
5 x 190
5 x 225
3 x 265
8 x 190

Accidentally did 5 more lbs than I was supposed to.  I’m pretty happy that I’m progressing still.  No stalls yet, luckily.  2 more weeks and I’m back to 270.  At my current weight…265 is 1.5 x bodyweight.  Glad to be back here again.

Bench:

5 x 70
5 x 85
5 x 100
5 x 120
3 x 140
5 x 100

Form felt very inconsistent.  This was probably the case because I didn’t like what I saw on film when I reviewed my technique after each set.  From the looks of it, it doesn’t seem like I’m using full ROM.  Every article I’ve found on the net praising they have the correct way of benching have always emphasized not lowering the bar past elbows parallel to the bench. I’ve also read that you should tuck your elbows when pressing.  Now when I do this, I have to lower the bar from around face level to the top of my stomach or lower chest.  This then seems to turn into more of a shoulder workout than a chest workout.

Rows:

5 x 70
5 x 85
5 x 100
5 x 120
3 x 140
8 x 100

The triple felt heavy.  I made a note to tighten my entire body when pressing to avoid using hip drive.  I’ll have to post my video to get other people’s opinion, but I think I may be using a little hip drive.  I also lifted my chest up.

Accessories:

Weighted Dips – 12/9/6 x BW:  Was a bit disappointed.  I want to get to 3×20 reps before I add weights.  I’m focusing more on hypertrophy at this point in my workout.  These are, after all, accessory exercises.

Barbell Curls – 8×40, 8×50, 6×55:  Not bad, last set was pretty damn hard though.  Noticed that my left elbow wasn’t tucked in like my right elbow.  I think I need to narrow my grip a bit.  Seems like the bar is shifted to the left a bit.

Tricep Extensions – 8×40, 8×45, 7×50:  1 rep improvement from last week.  I was pretty scared that my right shoulder would pop up on the 7th rep.  I’ll stick with these weights again.