Weight 178.4
Pendlay row: 3x5-8
195 x 6
195 x 6 tough last few. Good weight for today.
195 x 6
All sets explosive out of bottom. (Tee hee...explosive out of bottom)
Weighted Pull ups: 3x5-8
BW + 35 x 5 neutral grip
BW + 35 x 6 neutral grip. Feels better on shoulder
BW + 35 x 6 good sets. Felt strong.
BW x 15 (8+7)
Mid row: 3x5-8
190 x 6 super strict. Really engaged back. Great set.
190 x 6
190 x 5
Incline Bench DB Curl: 3x5-8
30 x 8
30 x 8
30 x 8
One more week then go to 35.
Wednesday, November 26, 2014
Tuesday, November 25, 2014
Push Power
Weight: 180.4
Warmup: 60 x 10
Incline DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 6 strong set
100 x 6
100 x 5 Very little shoulder pain. Made sure I had help getting weight out of pocket.
BB incline press: 3x5-8 (seat set about halfway up)
Warmup
185 x 8 felt good on shoulder
205 x 5
205 x 5 great set. 5 tough
Standing Single Arm Military DB press: 3x3-5
45 x 8 each arm
45 x 8 perfect form. Nice and controlled. Barely got out 8s
45 x 8 good. 8 a challenge. Didn't lock out on 8 with left.
Take this SUPER easy for a few weeks and keep form perfect.
Go to 50 next week.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.
Sent from my iPhone
Warmup: 60 x 10
Incline DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 6 strong set
100 x 6
100 x 5 Very little shoulder pain. Made sure I had help getting weight out of pocket.
BB incline press: 3x5-8 (seat set about halfway up)
Warmup
185 x 8 felt good on shoulder
205 x 5
205 x 5 great set. 5 tough
Standing Single Arm Military DB press: 3x3-5
45 x 8 each arm
45 x 8 perfect form. Nice and controlled. Barely got out 8s
45 x 8 good. 8 a challenge. Didn't lock out on 8 with left.
Take this SUPER easy for a few weeks and keep form perfect.
Go to 50 next week.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.
Sent from my iPhone
Monday, November 24, 2014
Legs Power (Hamstring Focus)
Weight: 180.8
Squat: ( 5/3/1 protocol )
245 x 3
275 x 3
295 x 5 good set. Very deep.
Deadlift: ( 5/3/1 protocol )
275 x 3
335 x 3
355 x 4
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect
Maybe go up 10 pounds next time.
Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 7 good weight
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
Sent from my iPhone
Squat: ( 5/3/1 protocol )
245 x 3
275 x 3
295 x 5 good set. Very deep.
Deadlift: ( 5/3/1 protocol )
275 x 3
335 x 3
355 x 4
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect
Maybe go up 10 pounds next time.
Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 7 good weight
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
Sent from my iPhone
Saturday, November 22, 2014
Pull Hyper
Weight: 180.6
DB row: 3x8-12
100 x 10 each
100 x 10 tough on left
100 x 10/8 on left
Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 9
BW x 8
Still feeling really weak here.
Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.
DB curl: 3x8-12
40 x 10
40 x 8
40 x 8
EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 9
20 x 8
20 x 9
Tough!
DB row: 3x8-12
100 x 10 each
100 x 10 tough on left
100 x 10/8 on left
Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 9
BW x 8
Still feeling really weak here.
Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.
DB curl: 3x8-12
40 x 10
40 x 8
40 x 8
EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 9
20 x 8
20 x 9
Tough!
Friday, November 21, 2014
Push Hyper
Weight: 180.6
Flat DB fly OR Cable fly: 3x8-12
90 x 10
90 x 8
85 x 11
Bonus : 85 x 6
Incline BB press: 3x8-12
175 x 8
185 x 8
185 x 8 tough! Good set.
Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7
Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets
Scott Overhead Extension: 3x8-12
80 x 11
80 x 7
80 x 7
Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.
Sent from my iPhone
Flat DB fly OR Cable fly: 3x8-12
90 x 10
90 x 8
85 x 11
Bonus : 85 x 6
Incline BB press: 3x8-12
175 x 8
185 x 8
185 x 8 tough! Good set.
Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7
Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets
Scott Overhead Extension: 3x8-12
80 x 11
80 x 7
80 x 7
Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.
Sent from my iPhone
Thursday, November 20, 2014
Legs Power (Quad Focus)
Weight: 180.4
Squat: ( 5/3/1 protocol )
245 x 3 feels super light
275 x 3
295 x 5 awesome set
Deadlift: ( 5/3/1 protocol )
275 x 3
335 x 3 strong set
355 x 5. Great set. Keep legs and glutes engaged.
Pause squats: ( light, get used to being in the hole and exploding out):
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Add 10 pounds next week.
Weighted plank: 3x45 seconds
45 lbs
Seated calf raise: 3 x 10 x 3 positions
175
Squat: ( 5/3/1 protocol )
245 x 3 feels super light
275 x 3
295 x 5 awesome set
Deadlift: ( 5/3/1 protocol )
275 x 3
335 x 3 strong set
355 x 5. Great set. Keep legs and glutes engaged.
Pause squats: ( light, get used to being in the hole and exploding out):
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Add 10 pounds next week.
Weighted plank: 3x45 seconds
45 lbs
Seated calf raise: 3 x 10 x 3 positions
175
Tuesday, November 18, 2014
Pull Power
Weight 182.2
Weighted Pull ups: 3x5-8
BW x 10 neutral grip
BW x 9 neutral grip. Feels better on shoulder
BW x 11
Right rear delt still hurts a bit. Maybe add a little weight next time and see how it feels
Pendlay row: 3x5-8
195 x 6
195 x 6 tough last few. Good weight for today.
195 x 6
Mid row: 3x5-8
190 x 6 super strict. Really engaged back. Great set.
190 x 5
190 x 5
Incline Bench DB Curl: 3x5-8
30 x 8
30 x 7 stopped dead on 8. Fried.
30 x 7
Sent from my iPhone
Sent from my iPhone
Weighted Pull ups: 3x5-8
BW x 10 neutral grip
BW x 9 neutral grip. Feels better on shoulder
BW x 11
Right rear delt still hurts a bit. Maybe add a little weight next time and see how it feels
Pendlay row: 3x5-8
195 x 6
195 x 6 tough last few. Good weight for today.
195 x 6
Mid row: 3x5-8
190 x 6 super strict. Really engaged back. Great set.
190 x 5
190 x 5
Incline Bench DB Curl: 3x5-8
30 x 8
30 x 7 stopped dead on 8. Fried.
30 x 7
Sent from my iPhone
Sent from my iPhone
Monday, November 17, 2014
Push Power
Weight: 180.4
Warmup: 60 x 8
(Subbed exercises for fixed movements. Bursitis on fire.)
Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 6 strong set
100 x 7solid 5 had a little help.
100 x 6 failed on 5. Strong set. Very little shoulder pain. Made sure I had help getting weight out of pocket.
BB incline press: 3x5-8 (seat set about halfway up)
Warmup
185 x 8 felt good on shoulder
205 x 6 strong
205 x 5 great set. Had spotter help
Standing Single Arm Military DB press: 3x3-5
45 x 8 each arm
45 x 8 perfect form. Nice and controlled. Barely got out 8s
45 x 8 good. 8 a challenge. Didn't lock out on 8 with left.
Take this SUPER easy for a few weeks and keep form perfect.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.
Warmup: 60 x 8
(Subbed exercises for fixed movements. Bursitis on fire.)
Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 6 strong set
100 x 7solid 5 had a little help.
100 x 6 failed on 5. Strong set. Very little shoulder pain. Made sure I had help getting weight out of pocket.
BB incline press: 3x5-8 (seat set about halfway up)
Warmup
185 x 8 felt good on shoulder
205 x 6 strong
205 x 5 great set. Had spotter help
Standing Single Arm Military DB press: 3x3-5
45 x 8 each arm
45 x 8 perfect form. Nice and controlled. Barely got out 8s
45 x 8 good. 8 a challenge. Didn't lock out on 8 with left.
Take this SUPER easy for a few weeks and keep form perfect.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.
Friday, November 14, 2014
Legs Power (Hamstring Focus)
Weight: 183
Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 6 good set.
Deadlift: ( 5/3/1 protocol )
255 x 5
315 x 5
345 x 5 tough last few. Make sure to engage hips and quads
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect
Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 7 good weight
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
Sent from my iPhone
Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 6 good set.
Deadlift: ( 5/3/1 protocol )
255 x 5
315 x 5
345 x 5 tough last few. Make sure to engage hips and quads
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect
Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 7 good weight
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
Sent from my iPhone
Wednesday, November 12, 2014
Pull Hyper
Weight: 180.2
DB row: 3x8-12
100 x 10 each
100 x 10 tough on left
100 x 10/8 on left
Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 9
BW x 8
Still feeling really weak here.
Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.
EZ BB curl: 3x8-12
40 to bar x 12, x 11, x 10 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as long as form stayed strict.
EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 9
20 x 8
20 x 9
Tough!
Sent from my iPhone
DB row: 3x8-12
100 x 10 each
100 x 10 tough on left
100 x 10/8 on left
Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 9
BW x 8
Still feeling really weak here.
Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.
EZ BB curl: 3x8-12
40 to bar x 12, x 11, x 10 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as long as form stayed strict.
EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 9
20 x 8
20 x 9
Tough!
Sent from my iPhone
Tuesday, November 11, 2014
Push Hyper
Weight: 180
Flat DB fly OR Cable fly: 3x8-12
85 x 12
85 x 11
85 x 11
Bonus : 85 x 7
Try 90 next week. Find spotter to spare shoulder on load
Incline BB press: 3x8-12
175 x 8
175 x 10
175 x
Up top set to 185 next week. Work sets at 165
Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7
Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets
Scott Overhead Extension: 3x8-12
80 x 11
80 x 7
80 x 7
Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.
Sent from my iPhone
Flat DB fly OR Cable fly: 3x8-12
85 x 12
85 x 11
85 x 11
Bonus : 85 x 7
Try 90 next week. Find spotter to spare shoulder on load
Incline BB press: 3x8-12
175 x 8
175 x 10
175 x
Up top set to 185 next week. Work sets at 165
Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7
Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets
Scott Overhead Extension: 3x8-12
80 x 11
80 x 7
80 x 7
Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.
Sent from my iPhone
Monday, November 10, 2014
Legs Power (Quad focus)
Weight: 184
Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 6 strong set
Deadlift: ( 5/3/1 protocol )
255 x 5
315 x 5
355 x 3 drop to 345 for this set next time.
Pause squats: ( light, get used to being in the hole and exploding out):
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Add 10 pounds next week.
Hip Adductor
30 x 8 x 3 Easy weight, but I shake at the end of the contraction. Ease into it.
Weighted plank: 3x45 seconds
45 lbs
Seated calf raise: 3 x 10 x 3 positions
175
Sent from my iPhone
Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 6 strong set
Deadlift: ( 5/3/1 protocol )
255 x 5
315 x 5
355 x 3 drop to 345 for this set next time.
Pause squats: ( light, get used to being in the hole and exploding out):
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Add 10 pounds next week.
Hip Adductor
30 x 8 x 3 Easy weight, but I shake at the end of the contraction. Ease into it.
Weighted plank: 3x45 seconds
45 lbs
Seated calf raise: 3 x 10 x 3 positions
175
Sent from my iPhone
Saturday, November 8, 2014
Pull Power
Weight 181.4
Weighted Pull ups: 3x5-8
BW x 10 neutral grip
BW x 10 neutral grip. Feels better on shoulder
BW x 11
Right rear delt still hurts a bit. Maybe add a little weight next time and see how it feels
Pendlay row: 3x5-8
185 x 8
185 x 7 tough last few. Good weight for today.
185 x 7
Mid row: 3x5-8
170 x 8 super strict. Really engaged back. Great set.
180 x 6 strict pulls (hung 10# plate)
180 x 7 strong set
Good weight for another week or so
Incline Bench DB Curl: 3x5-8
30 x 8
30 x 7 stopped dead on 8. Fried.
30 x 7
Sent from my iPhone
Weighted Pull ups: 3x5-8
BW x 10 neutral grip
BW x 10 neutral grip. Feels better on shoulder
BW x 11
Right rear delt still hurts a bit. Maybe add a little weight next time and see how it feels
Pendlay row: 3x5-8
185 x 8
185 x 7 tough last few. Good weight for today.
185 x 7
Mid row: 3x5-8
170 x 8 super strict. Really engaged back. Great set.
180 x 6 strict pulls (hung 10# plate)
180 x 7 strong set
Good weight for another week or so
Incline Bench DB Curl: 3x5-8
30 x 8
30 x 7 stopped dead on 8. Fried.
30 x 7
Sent from my iPhone
Friday, November 7, 2014
Push Power
Weight: 180.4
Warmup: 60 x 8
(Subbed exercises for fixed movements. Bursitis on fire.)
Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 6 strong set
100 x 5 solid 5 had a little help.
100 x 4 failed on 5. No spotter or I could have eked it out. Strong set. Very little shoulder pain. Made sure I had help getting weight out of pocket.
BB incline press: 3x5-8 (seat set about halfway up)
Warmup
185 x 8 felt good on shoulder
205 x 5 strong
205 x great set. Had spotter help
Standing Single Arm Military DB press: 3x3-5
45 x 8 each arm
45 x 8 perfect form. Nice and controlled. Barely got out 8s
45 x 8 good. 8 a challenge. Didn't lock out on 8 with left.
Take this SUPER easy for a few weeks and keep form perfect.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.
Sent from my iPhone
Warmup: 60 x 8
(Subbed exercises for fixed movements. Bursitis on fire.)
Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 6 strong set
100 x 5 solid 5 had a little help.
100 x 4 failed on 5. No spotter or I could have eked it out. Strong set. Very little shoulder pain. Made sure I had help getting weight out of pocket.
BB incline press: 3x5-8 (seat set about halfway up)
Warmup
185 x 8 felt good on shoulder
205 x 5 strong
205 x great set. Had spotter help
Standing Single Arm Military DB press: 3x3-5
45 x 8 each arm
45 x 8 perfect form. Nice and controlled. Barely got out 8s
45 x 8 good. 8 a challenge. Didn't lock out on 8 with left.
Take this SUPER easy for a few weeks and keep form perfect.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.
Sent from my iPhone
Thursday, November 6, 2014
Legs Power (Hamstring Focus- 1RM)
Weight: 181
Squat: ( 5/3/1 protocol )
225 x 5
265 x 3
315 x 2 could have pushed for three, but opted out. Strong set.
Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3
385 x 1 felt awesome. Went right up but stopped at one to establish new numbers for next week. I'll be back at four plates next cycle.
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect
Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 6 good weight
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
Shoulder rehab cable work
Sent from my iPhone
Squat: ( 5/3/1 protocol )
225 x 5
265 x 3
315 x 2 could have pushed for three, but opted out. Strong set.
Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3
385 x 1 felt awesome. Went right up but stopped at one to establish new numbers for next week. I'll be back at four plates next cycle.
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect
Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 6 good weight
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
Shoulder rehab cable work
Sent from my iPhone
Tuesday, November 4, 2014
Pull Hyper
Weight: 180.6
DB row: 3x8-12
100 x 10 each
100 x 9
100 x 10 tough last few.
Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 8
BW x 8
Still feeling really weak here.
Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.
EZ BB curl: 3x8-12
40 to bar x 12, x 10, x 8 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as long as form stayed strict.
EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 8
20 x 9
20 x 9
Tough!
Sent from my iPhone
DB row: 3x8-12
100 x 10 each
100 x 9
100 x 10 tough last few.
Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 8
BW x 8
Still feeling really weak here.
Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.
EZ BB curl: 3x8-12
40 to bar x 12, x 10, x 8 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as long as form stayed strict.
EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 8
20 x 9
20 x 9
Tough!
Sent from my iPhone
Monday, November 3, 2014
Push Hyper
Weight: 180.6
Flat DB fly OR Cable fly: 3x8-12
85 x 10
85 x 9 strong set
85 x 8 tough 8
Bonus : 75 x 7
Try 90 next week. Find spotter to spare shoulder on load
Incline BB press: 3x8-12
165 x 9
165 x 8
165 x
Up top set to 185 next week. Work sets at 165
Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7
Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets
Scott Overhead Extension: 3x8-12
80 x 11
80 x 7
80 x 7
Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.
Sent from my iPhone
Sent from my iPhone
Flat DB fly OR Cable fly: 3x8-12
85 x 10
85 x 9 strong set
85 x 8 tough 8
Bonus : 75 x 7
Try 90 next week. Find spotter to spare shoulder on load
Incline BB press: 3x8-12
165 x 9
165 x 8
165 x
Up top set to 185 next week. Work sets at 165
Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7
Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets
Scott Overhead Extension: 3x8-12
80 x 11
80 x 7
80 x 7
Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.
Sent from my iPhone
Sent from my iPhone
Saturday, November 1, 2014
Legs Power (Quad Focus)
Weight: 180.8
Squat: ( 5/3/1 protocol )
225 x 3
255 x 3
285 x 4 good set
Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3 felt strong and easy
345 x 5 strong set
Pause squats: ( light, get used to being in the hole and exploding out): 185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.
Hip Adductor
30 x 8 x 3 Easy weight, but I shake at the end of the contraction. Ease into it.
Weighted plank: 3x45 seconds
45 lbs
Seated calf raise: 3x 10 x 3 positions
175
Squat: ( 5/3/1 protocol )
225 x 3
255 x 3
285 x 4 good set
Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3 felt strong and easy
345 x 5 strong set
Pause squats: ( light, get used to being in the hole and exploding out): 185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.
Hip Adductor
30 x 8 x 3 Easy weight, but I shake at the end of the contraction. Ease into it.
Weighted plank: 3x45 seconds
45 lbs
Seated calf raise: 3x 10 x 3 positions
175
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