djl236's log

[djl236]

Beautiful! Don'cha just love it when your tri's are pumped up tighter'na balloon!

That was a LOT of work. Very nice!

Hell yeah, love it! Thanks Oldster!

[Dwayne_KONG_Wint]

Friday 5/11/2012
Week 5 Day 4

Bench - using a 290 1RM. Bench was easy today.
Warm Up
45x10
Work Sets
145x1x8 (50%)
175x1x6 (60%)
205x1x5 (70%)
220x2x4 (75%)
230x2x3 (80%)
245x2x2 (85%)
230x2x3 (80%)
220x1x3 (75%)
205x2x3 (70%)

I don't respond well to the "marathon" bench days...the ones with lots of sets spread over several percentages. That's probably why Steel hasn't programmed one of them in for several months. This is proof that different people have different responses to different modes of training. For bench, I respond very well to several sets across at moderately heavy to very heavy weight. I feel like that might just be my thing for all the lifts actually. I'm not too sure if the 1 heavy set for reps is going to be that awesome for my squat...but we'll see. Steel is figuring it out which means I have nothing to worry about.

Glad you had a nice bench day.

[djl236]

I don't respond well to the "marathon" bench days...the ones with lots of sets spread over several percentages. That's probably why Steel hasn't programmed one of them in for several months. This is proof that different people have different responses to different modes of training. For bench, I respond very well to several sets across at moderately heavy to very heavy weight. I feel like that might just be my thing for all the lifts actually. I'm not too sure if the 1 heavy set for reps is going to be that awesome for my squat...but we'll see. Steel is figuring it out which means I have nothing to worry about.

Glad you had a nice bench day.

Thanks dude. I'm interested in seeing the progress I make with squatting once a week. That's something I haven't done much and when I have, it didn't work very well.

[djl236]

Sunday 5/13/2012
Week 6 Day 1

Squats - Jim told me to squat and leave today. No prowler or sprints or any other conditioning.
Warm Ups
45x1x10
135x1x5
185x1x3
Work Sets
225x1x3
275x1x2
325x1x2
350x1x1
365x8x1 - Smooth. Pretty easy.
225x1x15 - Not bad, started getting harder around rep 10. Endurance squat sets are a bitch.
185x1x15 - pretty easy. legs were smoked after this and all the previous work.

Video of last 4 singles with 365 plus the 15 rep sets with 225 and 185:

[JAM]

Sunday 5/13/2012
Week 6 Day 1

Squats - Jim told me to squat and leave today. No prowler or sprints or any other conditioning.
Warm Ups
45x1x10
135x1x5
185x1x3
Work Sets
225x1x3
275x1x2
325x1x2
350x1x1
365x8x1 - Smooth. Pretty easy.
225x1x15 - Not bad, started getting harder around rep 10. Endurance squat sets are a bitch.
185x1x15 - pretty easy. legs were smoked after this and all the previous work.

Video of last 4 singles with 365 plus the 15 rep sets with 225 and 185:

Nice job! That does not sound fun.

[djl236]

Nice job! That does not sound fun.

Thanks dude. I actually enjoyed it. 225 and 185 feel like nothing on your back after doing 365.

[Mac Ward]

Nice work, lots of volume, Steel style.

[Mac Ward]

No belt on that last set of 185. Once I put that rascal on, it ain't coming off.

[djl236]

No belt on that last set of 185. Once I put that rascal on, it ain't coming off.

I'm usually the same way but I wanted to see if I can do it with no belt with ease. I meant to do 225 beltless too, but forgot and put it on.

[djl236]

Monday 5/14/2012
Week 6 Day 2

Push Press - heavy as I can go for 7x2
Warm Ups
45x1x10 - strict press
95x1x5 - strict press
115x1x3 - strict press
135x1x2 - strict press
155x1x2 - push presses start now.
185x1x2
Work Sets
210x7x2 - PR for push presses. Hard, weight was heavy. Video of last 2 sets below. Don't even know if I do them correctly.

Close Grip Bench - 80%x5x4
Warmups
135x1x3
185x1x2
Work Sets
225x5x4 - 80% of 280lbs. easy

Alternating DB Curls
50lbs x 5 x 10

DB Hammer Curls (non-alternating)
35lbs x 5 x 10


Video 210lbs push press 7x2, last two sets, pardon the shitty zoom on the first set shown. Must have bumped some setting on the phone: