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05-23-2017, 02:12 PM
#2521
170523 bw266 wk2d3
SSB No Belt (373 e1rm) 245x9, 265x9, 285x9@9(385e1rm +12lbs), 245x9
Low Incline (201 e1rm) 135x9, 155x9, 175x9@9 (236 e1rm +35lbs), 135x9x2
Pullups 5x3, 1x1 cut em short due to time
Leg Curls 90x10x3
Front Raises 20'sx10x3
Curls skipped due to time
Good damn day, hip low back area on my left side was bugging me. But the SSB shakes loose any pansy ass excuse I could make for it. Big improvement on incline but I knew once I upped my frequency from what the KSC PL method suggested my bench numbers would steady climb. I'm not strong enough to make progress on bench frequency that low.
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05-25-2017, 07:00 PM
#2522
170525 bw267 wk2d4
2-Bd CGBP 195x9, 205x9, 215x9@9 (290e1rm, +2lbs), 205x9x2
SLDL 265x9x3
Belt Squats 225x9x3
Skullcrusherz 85x10x3
DB Rows 90'sx10x3
Later than normal for Thursday, but got it done. I know boring right?
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05-25-2017, 08:49 PM
#2523
Week 2 Tonnage
Squat - 24975 (+3475)
Bench - 25890 (+5490)
Dead - 18405 (+1905)
Nice bump in tonnage. Again bench tonnage isn't including any other upper body pressing that isn't a close bench derivative so it's probably actually noticeably higher. Just week two, but we're on the plus side across the board!
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05-27-2017, 04:10 PM
#2524
170527 bw267 wk3d1
High Bar Beltless 265x8, 280x8, 305x8@8.5-9 (401 E1RM, +16lbs), 265x8
Duffalo Bench 185x8, 195x8, 205x8@9 (269 E1RM, +6lbs), 185x8x2
Tempo Pullups 2, 1, 1, 2, 3
Steep Incline 120x8x3
Crossbody Curls 30'sx15x3
Damn good day, went in feeling like jane left feeling Tarzan.
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05-28-2017, 02:10 PM
#2525
170528 bw266 wk3d2
Deadlift 335x1x15 (15-45 sec rest)
CGBP 195x8, 205x8, 215x8@9(282 e1rm, +5lbs), 195x8x2
Pullups 2, 2, 1, 2, 3
Seated French Press 75x8x3
Flyes 25'sx15x3
Good day, low back was not feeling deficits so I used the SSPT table to get some dead work in.
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05-29-2017, 04:02 PM
#2526
Definitely deloading this week. Low back feels like hot fucking garbage. Will have to rely on less frequency for my lower body stuff going into this meet prep.
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06-01-2017, 06:34 PM
#2527
Back in the gym feeling good
170601 bw265
Bench Paused (duh?) 215x5x5, 235x1
Low Incline DBBP 60'sx10x3
Seated DB Press 35'sx10
Front Raises 20'sx10x2
Laterals 15'sx10x2
Skullz 90x10x2
DB Curls 25'sx10x2
Gonna rock the upper lower 4 day split going forward to this meet. Today was feeling good! Goal is to get this 5x5 UP and hopefully be banging close to the hundos come meet time on DB bench.
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06-02-2017, 05:23 PM
#2528
170602
Dead 385x5x3
Block Dead 435x5
SLDL 315x5x2
P-Rows 225x5x3
Shrugs 225x10x3
BB Curls 75x8x2
DB Curls 25'sx10x2
Deads were SOLID.
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06-03-2017, 04:23 PM
#2529
170603 bw262
Bench 220x5x5
Wide Grip Duffalo 195x8x2
Incline Paused 155x8x2
Decline Paused 205x8x2
Flat DB Bench 65'sx8x2
Push-ups 9, 9, 6, 6
DB Curls 20'sx12x3
Chest destruction. NFA.
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06-04-2017, 08:50 PM
#2530
170604 bw269 super hydrated
Squat 315x5x4
SSB Squat 245x6x4
Belt Squat 225x10x2
Leg Press Narrow n Low 315x15x2
Prone Leg Curl 90x15, 12, 11
Spent all day on the beach with wife and kiddo. Got er done late. Sandbagged the SSB weight. Everything else was about right.
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