today 5/1
bw 161
Week #3 - Linear Max Session #4
Bench - (3) 4-6 reps
225 x 6 RPE @ 9
225 x 6 RPE @ 9.5
225 x 6 RPE @ 10
5 minute rest between sets
Pendlay Rows
145 x 6,6,6
90 second rest between sets
Parallel Grip Pulldowns
120 x 12, 12, 12, 12
90 seconds rest between sets
Preacher Curls
45 x 12
55 x 10, 10, 10
90 seconds rest between sets.
Last edited by lou t; 05-01-2015 at 05:01 PM.
today 5/2
bw 162
WEEK #4 HEAVY WEIGHT ACCLIMATION SESSION #1
HIP BELT SQUATS
135 X 8
160 X 8
185 X 8
210 X 5
BLDL
300 X 3
315 X 2
MILITARY PRESS
110 X 1
125 X 1
130 X 3,3,3,3,4F
LEG PRESS
225 X 10
315 X 10
405 X 10
PROWLER SLED
90LBS X 10 LAPS
ALTERNATING HIGH LOW
Note:
Deadlifts are coming back after a layoff. Finally getting some weight on the bar. Goal is to hit 405 at competition on 8/1. Long way to go.
TODAY 5/4 WEEK #4 HEAVY WEIGHT ACCLIMATION SESSION #1
BW 162
BENCH
225 X 3
230 X 3
235 X 3
5 MINUTE REST BETWEEN SETS
PENDALY ROWS
155 X 8, 6, 8
2 minute rest between sets
BW DIPS
20, 20, 15
2 minute rest between sets
WEIGHTED CHINS
+15 X 10, 10, 9F
3 minute rest between sets
Note:
I got stung by a bee or bitten by a spider on my right thumb yesterday. My hand swelled up, was on Benadryl all day and iced it. This morning was still a bit swollen and had diarrhea (sorry). Trained anyway but had not explosiveness in my lifts at all.
TODAY 5/6 WEEK #4 HEAVY WEIGHT ACCLIMATON
BW 161
HBS
85 X 8
110 X 8
160 X 8
185 X 8
200 X 5
185 X 5
SNATCH GRIP DL
205 X 5
205 X 8
205 X 8
OVERHEAD PRESS
80 X 5
95 X 3
110 X 2
120 X 1
125 X 1
135 X 1
140 X 4PR
LEG PRESS
225 X 10
315 X 10
405 X 10
https://www.youtube.com/watch?v=o0UKXSfLusE
Today 5/7 week #4 heavy weight acclimation
bw 162
bench
230 x 3
235 x 4
245 x 2
pendlay rows
155 x 8, 8, 8
weighted dips
bw+45 x 20, 12, 10
parallel grip pull downs
120 x 12, 12, 10
preacher curls
65 x 10, 8, 8,
5/9 week #5 high intensity strength
bw 162
bldl
155 x 5
205 x 5
255 x 1
305 x 1
325 x 1
rack pull dl
295 x 6
hbs
85 x 8
110 x 8
160 x 8
185 x 8
210 x 5
leg press - deep rom
225 x 10
315 x 10
405 x 10
430 x 5
pendlay rows
155 x 8,8,8,
10 minutes tabata stationary bike
Good work, Lou. And congrats on that press PR.