5/11/09
1) Military Press
45x8
45x5
65x5
95x5
115x1
75x5
85x5
95x5
Ugh, im embarrassingly weak at these.
2) Incline DB Press
2x50x10
2x55x10
2x55x10
2x55x10
3) One Arm DB Press
2 sets per arm 30lbsx10 reps
4) BW Chins
x6, x4, x4, x3, x3, x3, x2 = 25
idk what the deal was today, i took 2x Jacked, felt good, then after mil press i just felt lame and out of energy. Screwed around with the DBs, hit the sauna. Currently im hitting the gym 4x a week, 1 day dedicated to the "big 4" being mil press, bench press, squat and DL. Then working on assistance stuff related after the wave set. Im thinking about dropping the mil press day and just having 1 day dedicated to each of the big 3. Ill do some mil pressing for assistance work probably. I just need more time under the bench press for it to go anywhere.
I guess you cant have a good session every day. It was a high carb day, i got 9 hours of sleep, so it must have been something else. Probably water... i didnt drink enough water.
Thats my excuse anyways.
45x8
45x5
65x5
95x5
115x1
75x5
85x5
95x5
Ugh, im embarrassingly weak at these.
2) Incline DB Press
2x50x10
2x55x10
2x55x10
2x55x10
3) One Arm DB Press
2 sets per arm 30lbsx10 reps
4) BW Chins
x6, x4, x4, x3, x3, x3, x2 = 25
idk what the deal was today, i took 2x Jacked, felt good, then after mil press i just felt lame and out of energy. Screwed around with the DBs, hit the sauna. Currently im hitting the gym 4x a week, 1 day dedicated to the "big 4" being mil press, bench press, squat and DL. Then working on assistance stuff related after the wave set. Im thinking about dropping the mil press day and just having 1 day dedicated to each of the big 3. Ill do some mil pressing for assistance work probably. I just need more time under the bench press for it to go anywhere.
I guess you cant have a good session every day. It was a high carb day, i got 9 hours of sleep, so it must have been something else. Probably water... i didnt drink enough water.
Thats my excuse anyways.
***********************************************************************
5/9/09
Deadlifts 5/3/1 Week 1
Wombat Style! *Phil, im stealing your stance, and i must say, it works really well for me. i feel a hell of a lot stronger out of the hole and my legs feel like they are activating more.
135x10
135x10 LIGHT
185x6
225x4
245x5
265x5
295x6 REP PR
Wow, these felt GREAT tonight, idk if its the JACKED talking or what, but damn. Feather.
2) Speed Deadlifts from deficit
185x 5 sets of 10 reps
3) Progressive Shrugs
185x15
205x15
225x15
275x15
275x15
275x9
Thats it, i like just focusing on 1 thing and nailing the hell out of it.
2 days off from training, hitting it hard Monday with some squattin'
49 days out until Grand Nationals.
Wombat Style! *Phil, im stealing your stance, and i must say, it works really well for me. i feel a hell of a lot stronger out of the hole and my legs feel like they are activating more.
135x10
135x10 LIGHT
185x6
225x4
245x5
265x5
295x6 REP PR
Wow, these felt GREAT tonight, idk if its the JACKED talking or what, but damn. Feather.
2) Speed Deadlifts from deficit
185x 5 sets of 10 reps
3) Progressive Shrugs
185x15
205x15
225x15
275x15
275x15
275x9
Thats it, i like just focusing on 1 thing and nailing the hell out of it.
2 days off from training, hitting it hard Monday with some squattin'
49 days out until Grand Nationals.
***********************************************************************
5/8/09
1) Bench
45x20
95x10
decided to do some flyes for warm ups
incline flyes - 35lbs x 3 sets of 8
back to bench
95x5
115x6
125x5
145x5
165x5
2a) One Arm Row Progressives
each arm
35lbsx25
35lbsx25
45x12
53x6
53x5
53x5
2b) Barbell Speed Bench
95lbs 5 sets of 10 as fast as possible, semi paused
worked up a good sweat, and this session really lit up my CNS. Left feeling better than walking in. A good sign!
45x20
95x10
decided to do some flyes for warm ups
incline flyes - 35lbs x 3 sets of 8
back to bench
95x5
115x6
125x5
145x5
165x5
2a) One Arm Row Progressives
each arm
35lbsx25
35lbsx25
45x12
53x6
53x5
53x5
2b) Barbell Speed Bench
95lbs 5 sets of 10 as fast as possible, semi paused
worked up a good sweat, and this session really lit up my CNS. Left feeling better than walking in. A good sign!
***********************************************************************
5/7/09
45x6
115x6
135x8
185x5
215x5
235x5 (PR reps)
2) Unilateral Leg Press
95lbs per leg
x20, x15, x15, x10, x10, x10, x10, x10 = 100 reps
3) Leg Curls
95lbs 3 x 10
thats in, in and out. 52 days from Grand Nationals
No comments:
Post a Comment