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1/27/2023 WEEK 7
FREE DAY
DB PRESS ON STABILITY BALL - REPETITION METHOD
20LB X 100
TEMPO
0303
WHEN I reached failure I held the DB's at lockout for 10 - 15 sec until I reached 100 reps. I like doing this the day after a ME upper day.
CIRCUIT X 4 ROUNDS - 30 SEC ALL OUT/ 10 SEC REST = 12 TOTAL
80 LB SANDBAG CARRY HIGH ON STERNUM
COMBAT ROPE
14LB MEDICINE BALL SLAM - BACK TO WALL 3ft from wall - BALL HELD WAIST HIGH - SIDE TWIST ACCELERATE FROM HIPS TO THROW BALL WHILE BRACING ABS- NO HELP FROM ARMS
20 MINUTE MODERATE WALK ON TREADMILL
Last edited by lou tuch; 01-27-2023 at 03:11 PM.
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1/28/2023 WEEK 7 DAY 5
DYNAMIC EFFORT LOWER - WAVE 3 WEEK 1
SSB SQUAT 100LB (30% 1RM ON BAR) + RED BAND + 60LB CHAIN
10 X 3
SUPPLEMENTAL LIFT - GOOD MORNINGS
BAR X 5, 80 X 5, 100 X 5, 110 X 5, 120 X 5
ACCESSORY LIFT - HAMSTRINGS
GHR - BW X 8,8,8
ACCESSORY LIFT - V BENCH BACK EXT - CENTURY SET - repetition method
BW X 65, 80, 87, 95, 100
10-15 sec rest
ACCESSORY LIFT - ABS
STANDING CABLE AB PULLDOWNS (2) REST PAUSE SETS
90 X 12,8,4
80 X 12,7,5
15-20 SEC REST BETWEEN SETS.
Note:
I don't have room for a GHR machine so I rigged this up. These are more like Nordic ham curls than GHR
see video
my version of GHR without a GHR machine - YouTube
I was at a gym last week and used a GHR and found it much easier. I didn't need the addition of band assistance. I fact I was holding a 25lb plate.
I'm thinking it is because with the GHR when you are in the horizontal position as you come up your knee drops down and you get some leverage.
no so with my set up. I get more hamstring activation this way.
Last edited by lou tuch; 01-28-2023 at 10:31 AM.
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1/30/2023 WEEK 8 DAY #1
DYNAMIC EFFORT - WAVE 3 WEEK 2
WARM UP X 2 ROUNDS X 25 REPS
STAND AB CaBLE PULLDOWNS
FACE PULLS
ROPE TRI EXT
BENT KNEE REVE HYPERS NO WT
DB FLAT PRESS
MAIN LIFT
SPEED BENCH WITH 5 - 10 SEC ECCENTRIC OVERLOAD
105LB ON BAR + RED BAND + 30LB EA WEIGHT RELEASERS 10 X 3 = TOTAL WT 235
45 SEC REST
ACCESSORY LIFT - MILITARY PRESS
75LB X 8,8,8
ACCESSORY LIFT - BB BENT OVER ROWS
REST PAUSE 8 - 175 X 8,5,3
ACCESSORY LIFT - STRAIGHT ARM PULLDOWS
90, 70, 50 6 F F F
SET UP - STARTING WITH 50 LBS ON THE CABLE RACK I DID 6 REPS, 60 X 6, 70 X 6, 80 X 6, 90 X 6 ARRIVED AT FAILURE NO REST BETWEEN THESE SETS. THEN RESTED 30 SECONDS STARTING WITH 90LBS TO FAILIURE, NO REST 70 TO FAILURE, NO REST 50 TO FAILURE. BIG ASS PUMP.
ACCESSORY LIFT - ABS - HANGING LEG RAISES TOE TO HEAD
RP 8 - 8,5,3
Last edited by lou tuch; 01-30-2023 at 07:40 AM.
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1/31/2023 WEEK 8 DAY 2
MAX LOWER
WARM UPS 2 ROUNDS 20-25 REPS ALL LIFTS
STANDING AB PULLDOWNS 80
ROPE STRAIGHT ARM PULL DOWNS 70
ROPE FACE PULLS 50
DB RDL'S 60 EA
BENT LEG REV HYPERS NO WT.
MAIN LIFT - 1" DEFICIT DL
355 X 1 1" deficit DL 355 - YouTube
320 X 3 1" deficit dl 320 x3 - YouTube
SUPPLEMENTAL LIFT - SSB FRONT SQUAT
170 X 8,8,8
ACCESSORY LIFT - DB RDL
60 EA X 12,12,12
ACCESSORY LIFT - REV HYPERS
CENTURY SET - PROGRESSION
50LBS 20, 10,10,10,10 = 60 REPS - FAILED TO REACH 100 REPS
RIGHT SCIATICA STARTED TO INFLAME.
ACCESSORY LIFT - STANDING CABLE AB PULLDOWWNS
6 F F METHOD
STARTING FOR 30LBS ON CABLE RACK X 6 REPS, 40 X 6, 50 X 6, 60 X6, 70 X 6, 80 X6, 90 X 6 - FAILURE REACHED- NO REST BETWEEN THESE SETS.
RESTED 30 SEC STARTING WITH 90 X F (ABOUT 10), DROP TO 70 X F (ABOUT 15), DROP TO 50 X F (ABOUT 20).
it is hard to see but I have bumper plates in between the 45lbs hex's to keep the hex's off the floor
Note:
used hook grip on the dl. took a few seconds to get the grip right. Not unhappy with the form or speed.
Last edited by lou tuch; 02-03-2023 at 06:44 AM.
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2/1/2023 Wednesday
FREE DAY
GPP
seated stick sticks 200 reps (100 ea side)
superset x 4 rounds - total 100 reps ea
rev hypers 50 lbs.
banded good mornings
treadmill - 40 lb weighted vest x 10 minutes - speed level 3 - incline level 3
treadmill - weight loss mode level 4 - 20 minutes
Note:
when I do GPP I avoid the use of a bar or cables whereby I need to grip.
My bw is 168lbs + 40lb weight vest. My goal is to get to 20 minutes
Last edited by lou tuch; 02-01-2023 at 07:06 AM.
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2/3/2023 WEEK 8 DAY 3
MAX EFFORT UPPER
WARM UP X 2 ROUNDS X 20 REPS EA
STANDING AB PULLDOWNS
CABLE TRI EXT
CABLE FACE PULLS
DB PRESS
REV HYPER BENT LEG
MAIN LIFT - 3 CT PAUSE BENCH PRESS
215 X 1, 195 X 3, 175 X 5
I got greedy and attempted 225lb and failed. Not unhappy with 215 consider so far this cycle my comp bench 1 rm is 230
supplemental lift - cable incline chest press - RP 20
50 ea side x 20,12,8
accessory lift - smith machine JM press - RP 20
60 x 20, 12, 8
accessory lift - high bench db rows with elbows out to hit rear delt - RP 15
50 ea x 15, 10, 6
accessory lift - smith machine hise shrugs - RP 20
185 x 20, 12, 8
Note:
main lift progress - 3 ct pause
bar x 20, 95 x 10, 115 x 8, 135 x 5, 155 x 3, 175 x 1, 195 x 1, 215 x 1, 225 x F
after I did 215 while I was taking my rest I first considered 220 as the next attempt. The 215 was hard but knew I could add a bit more weight. I wrote in my log 220 but by the time my rest period was over I changed it to 225. The fucking bar never moved off my chest. Epic fail.
Last edited by lou tuch; 02-03-2023 at 11:27 AM.
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WEEK 8 DAY 4 DYNAMIC EFFORT LOWER
WARM UPS 2 ROUNDS 20-25 REPS ALL LIFTS
STANDING AB PULLDOWNS 80
ROPE FACE PULLS 50
SEATED LEG CURLS
BW SQUATS
BENT LEG REV HYPERS NO WT.
MAIN LIFT - SSB SPEED SQUAT - WAVE 3 WEEK 2
120LB ON BAR + RED MINI + 60LB CHAINS X 10 X 3 - 45 SEC REST
SUPPLEMENTAL LIFT - GM
130LBS X 5,5,5
ACCESSORY LIFT - NORDIC HAM CURLS
BW X 8,8,8
ACCESSORY LIFT - REV HYPERS - CENTURY SET
50LB X 30,25,20,15,10 = 100 reps
15 SEC REST BETWEEN SETS
Note:
Please with today's training. Form on all lifts felt good. I am starting to feel good about the GM in terms of muscle connection.
No ab training today. right after yesterdays last set of hanging leg raises, I got a severe muscle spasm in my abs. I woke up this morning with very sore abs. As I worked through my warms ups I lightened up the wt to 70 lbs and did a few sets of 25 reps just to get some blood in.
Last edited by lou tuch; 02-04-2023 at 08:19 AM.
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2/7/2023 WEEK #9 dAY #1
DYNAMIC UPPER
WARM UP X 2 ROUNDS X 25 REPS
STAND AB CaBLE PULLDOWNS
FACE PULLS
ROPE TRI EXT
BENT KNEE REVE HYPERS NO WT
DB FLAT PRESS
MAIN LIFT - OVER LOAD ECCENTRIC + 3 SPEED REPS
110LBS ON BAR + RED MINI EA SIDE + 30LB WT RELEASES EA SIDE = 100% 0F 1RM
5 SECOND NEGATIVE FOLLOWED BY 3 SPEED REPS 10 X 3
VIDEO - eccentric overload plus 3 speed reps - YouTube
SUPPLEMENTAL LIFT - MILITARY PRESS - 1 TOP SET + (2) DROP SETS
80 X 6, 70 X 6, 60 X 6 NO REST BETWEEN SETS
ACCESSORY LIFT - SMITH MACHINE JM PRESS (2) RP 8
FIRST RP 8 - 100LBS X 8,5,3
SEC RP 8 - 80LBS X 8,5,3
15 SEC REST BETWEEN ALL SETS
ACCESSORY LIFT - BANDED TRI PUSH DOWNS
BLUE, GREEN, PURPLE BANDS AS SUPER SET - ALL SETS TO FAILURE X 3 ROUNDS
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2/9/2023 week 9 day 2
MAX EFFORT LOWER
WARM UPS 2 ROUNDS 20-25 REPS ALL LIFTS
STANDING AB PULLDOWNS 80
ROPE FACE PULLS 50
SEATED LEG CURLS
BW SQUATS
BENT LEG REV HYPERS NO WT.
MAN LIFT - GOOD MORNINGS
175 LB X 3
VIDEO GOOD MORNING 175 X 3 - YouTube
SUPPLEMENTAL LIFT - FRONT SQUAT
180 X 5,5,5
VIDEO SSB FRONT SQUAT 180 X 5 - YouTube
ACCESSORY LIFT - BB RDL'S
185 X 8,8,8
Note:
abbreviated workout this morning. Haven't sleep much in 4 days. Taking care of sick pet.
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2/10/2023 week 9 day 3
FREE DAY
BB ROWS (2) RP 8 SETS
1ST RP 8 155 X 8,5,3 15 sec rest between
20 sec rest
2nd RP * 135 x 8,5,3 15 sec rest between
RACK CHINS - (2) RP 8 SETS
1st RP 5 bw + 40lbs x 5,3,2
20 sec rest
2nd RP 5 bw x 5,3,2
REVERSE HYPERS
CENTURY SET = 100 TOTAL RESTS DONE AS CLUSTER SETS - 15 SEC REST BETWEEN
50LBS X 30, 25, 20, 12, 8, 5 = 100 REPS
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