-
02-06-2016, 12:50 PM
#101
Saturday 2/6/16, 9:30AM, BW=180.3lb, Waist=31.5in, Kcal/day (7 day average)=2745
Squats (888): 8x230, 8x250, 8x265, 8x250, 8x230
RDL: 5x135, 7x225, 7x225
AB Wheel: 2x20 reps
-
02-07-2016, 12:59 PM
#102
Sunday 2/7/16, 9:05AM, BW=180.3lb, Waist=31.5in, Kcal/day (7 day average)=2756
OHP (555): 5x97.5, 5x102.5, 5x110, 5x 102.5, 7x97.5
Chins: 5xBW, 6x(BW+25), (2xBW+45), 5x(BW+25)
Incline Press: 6x95, 9x125, 8x125
DB curls: 9x35, 10x35
Rev BB curl: 6x65, 7x65 (false grip)
Dips: 8xBW, 7x(BW+25), 7x(BW+25)
-
02-08-2016, 02:19 PM
#103
Monday 2/8/16, 10:30AM, BW=180.3lb, Waist=31.5in, Kcal/day (7 day average)=2782
Deadlift (555): 5x290, 5x310, 5x330, 5x315 Still working on getting the "official" SS form down; seemed to have it today.
Pendlay Rows: 8x135, 5x155, 5x175
I have had a painful right shoulder since July. Don't know what I did to it. Continued to press and do chins and bench press and it had gotten somewhat better (~75%) over the intervening months but continued to hurt. Interestingly, since I added the rows 3 weeks ago the pain has completely disappeared.
-
02-11-2016, 07:55 PM
#104
Thursday 2/11/16, 5:05AM, BW=180.2lb, Waist=31.5in, Kcal/day (7 day average)=2790
Squats (light): (5x275)x3
Second week of doing light squats on their own day instead of before deadlifts on Monday.
-
02-12-2016, 08:06 PM
#105
Friday 2/12/16, 5:05AM, BW=180.2lb, Waist=31.5in, Kcal/day (7 day average)=2780
Bench Press (555): 5x145, 5x155, 5x165, 5x155, 6x145
Chins (45º grip): 10xBW, 8xBW, 11xBW
Dumbbell curls: 7x37.5, 7x37.5
Seated Dumbbell press: 8x45, 8x45, 8x45 (3 min rest periods; previously I had used 5-6 min but before work I have to save time)
-
02-13-2016, 06:58 PM
#106
Saturday 2/13/16, 3:20PM, BW=180.2lb, Waist=31.5in, Kcal/day (7 day average)=2793
Squats (555): 5x225, 5x255, 5x275, 3x290, 3x290, 5x275, 5x255 (I missed the 290, in the past I had used 225, 260, 290 but had changed it to the more aggressive ramp up of 255, 275, 290 but misloaded and also did 225 because I was doing it from memory. Oh well, next time.)
Good Morning: 5x95, 5x135 (Form felt off as I haven't done these in a while.)
AB wheel: 2x20reps
Last edited by Culican; 02-14-2016 at 01:10 PM.
Reason: fixed time
-
02-14-2016, 01:09 PM
#107
Sunday 2/11/16, 9:15AM, BW=180.2lb, Waist=31.5in, Kcal/day (7 day average)=2791
OHP (531): 5x97.5, 3x110, 1x122.5, 3x110, 6x97.5
Chins (45deg-half way btw supinated and neutral): 6xBW, 5x(BW+25), 2x(BW+45), 5x(BW+25)
Incline Press: 5x95, 6x135, 6x135
BB curls: 5x85, 6x85
Reverse curls: 6x65, 7x65
Dips: 8xBW, 5x(BW+35), 7x(BW+25)
Last edited by Culican; 02-14-2016 at 06:54 PM.
Reason: left out reverse curls
-
02-14-2016, 03:19 PM
#108
-
02-14-2016, 06:52 PM
#109
Originally Posted by
vanslix
Nice chin work.
Thanks.
The power rack was taken today when I got in so I had to use the station with angled bars for chins. Interstingly, it seems like the 45 degree angle grip is easier on my elbows than either the supinated or neutral grips.
Last edited by Culican; 02-14-2016 at 06:55 PM.
-
02-15-2016, 01:16 PM
#110
Monday 2/15/16, 10:10AM, BW=180.2lb, Waist=31.5in, Kcal/day (7 day average)=2779
Deadlift (531): 5x290, 3x330, 0x370 tried and missed twice then tried 350 and missed, 4x330
May have to re-evaluate deadlift programming; my lower back has been constantly sore for a few weeks (not painful or injured), which to me indicates insufficient recovery. Interestingly, my back feels fine after today's session but I could hardly move going into it.
Pendlay rows: 5x135, 6x155, 6x175
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules