sking's log

[PackMule]

Dwayne for the win.

The real money is next time through. We'll know how you respond to the routine and what numbers to beat in an apples to apples comparison.

My first time through this style training I didn't hit a real PR until the final weeks of triples and doubles, I believe. But now this cycle I'm hitting true PRs on each rep range.

[sking1001]

Squat
135x5
225x3
295x2
325x8x2
295x8
Probably easier than last week.
http://www.youtube.com/watch?v=oEE4s660RKY

I skipped the last backoff set on purpose, but as I was setting up for SLDL, we had a cat emergency and had to take him to the OSU vet clinic. Don't worry, it was the one that DEL, not my training partner.

[Dwayne_KONG_Wint]

Great point, Dwayne. I'll have to check my log book when I get home to see what kind of block I was in. But I did that 275x7 on 12/14/14, and I just had a meet on 11/16/14, so my guess is that I was just finishing an accumulation block or starting a transmutation block. Unfortunately I don't keep a good spreadsheet of tonnage. Since I'm been pounding 8's for 5 weeks now and I'm not used to them, I suppose you could say I'm in the trenches now.

Thanks for the input, big guy!

Dwayne for the win.

The real money is next time through. We'll know how you respond to the routine and what numbers to beat in an apples to apples comparison.

My first time through this style training I didn't hit a real PR until the final weeks of triples and doubles, I believe. But now this cycle I'm hitting true PRs on each rep range.

Listen to Jmoye. I think what you might be experiencing now with the bench is a transient thing. 5 weeks of 8's can beat you down for sure but there is a useful adaptation that is occurring that you will reap the benefits of in the later weeks. For me, my performance can wildly vary (+/- 20 lbs) on the lifts due to training state, environment, sleep, emergencies, and a bunch of other factors.
Also, I'm glad you are figuring out the back thing. Knowledge is power.

[sking1001]

TnG Bench Press
135x10
185x5
215x8x2

DB Bench
90’s x 8 x 2

DB Incline
70’s x 8 x 2

Seated DB Press
50’s x 8 x 2
I think these are too light now.

F/L/R Delts 3x8 w/30's (~2 min rests)
Dips 3x12 (60 sec rests)
Tricep Pushdowns 3x8 w/160 (60 sec rests)
Cable Crossover 50x12, 70x8, 60x12 (~60 sec rests)

[sking1001]

Deadlift
245x5
335x3
385x2
405x8
375x8 w/straps

http://www.youtube.com/watch?v=tG34AG27ue4

Rack Pull
335x8x2

Leg Press
380x8x2

High Bar Squat
135x5
185x5
225x5x2
ATG...paused last rep.

Chins 2x8

Hot tub/pool.

[sking1001]

Okay, here we go with FAHVES!! This is where we get skrong boys and girls...

[sking1001]

TnG Bench Press
135x8
185x5
225x3
245x2
270x5
270x4
240x5x2
Got all cocky thinking I was gonna blow through this, then couldn't get 5 on the 2nd set. Backoffs were really easy though. Bench is not where it was, so I'm just going to accept that and build it back up.

Incline Bench Press
165x5x3
Started too light, but this one will move fast.

Overhead Press
145x5x3
Still easy enough with lots of room to spare, but not as easy as incline. Kept rests to less than 3 minutes.

[sking1001]

Squat
135x5
225x4
315x2
345x5x2
315x5x2

SLDL
255x8x3
By the way, I do these bodybuilder style where I barely touch the floor each rep...a lot of tension on the hamstrings.

Chins 3x8 w/+10 pounds (kept rest to ~2 min)
BB Curls 3x8 w/85 pounds

Great workout. Everything moved fast and strong, especially the chins and curls, haha. Chins were really easy, so I'm going to keep adding weight.

[sking1001]

Had to move this up a day and didn't have much time either, so I just got the main stuff in. I did this at home and had to deal with the adjustable dumbbells...plates everywhere, poor me.

TnG Bench Press
135x5
185x5
225x8x2

DB Bench
95’s x 8 x 3

DB Incline
75’s x 8
75's x 8 x 3
I got pulled away for 1/2 hour or so after the first set, so I just did 4 total.

Seated DB Press
55’s x 8 x 3

For some reason I only logged 2 sets last week, but I actually did 3. Moved everything up 5 pounds from last week too. 95 pound dumbbells still feel so light. Everything was easy. The worst part was having to put some light wraps on my thighs to minimize bruising from my bulky dumbbells lol.

No time for training today, but I'm looking forward to pulling for only 5 reps tomorrow morning!

[PackMule]

I think getting the intensity on the DBs up will help. Also lets drop to 5s on the light bench day.