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Monday 11/23/15 BW=181.5, Kcal/day (7 day average)=2778
Squats (light): 3x(5x270)
Deadlifts (333): 3x280,3x320, 3x360, 3x320
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Friday 11/27/15 BW=181, Kcal/day (7 day average)=2782
Bench Press (333): 3x145, 3x165, 3x185, 3x165, 5x165
Chins: 12xBW, 10xBW, 11xBW
Seated dumbell press: 7x50, 8x50, 8x50
Dumbell curls: 8x37.5, 6x40 (nice that this gym has dumbells in 2.5lb increments)
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Saturday 11/28/15 BW=181, Kcal/day (7 day average)=2734
Squats (333): 3x240, 3x275, 3x310 (a real grinder on the last rep), 3x275, 5x275
SGDL: 5x135, 5x245, 5x245
Ab Wheel: 2x20 reps
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Have you tried straps with the SGDL? I found it made a huge difference for me when I played around with that lift.
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I just started doing them a few weeks ago (replaced RDL on Squat day) and wanted to see how far I could go without straps.
I did try straps today for the second set at 245. Much better.
Seemed like I really felt them in my hamstrings today. Has that been your experience?
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It wasn't more hamstrings, although it definitely hit them. It definitely hit my legs overall a lot more than regular deads. It nailed the upper back most for me but I have problems there anyways which is why I was trying them out. I think it's a great lift that's under appreciated.
The straps definitely helped my form immensely, especially the back.
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Sunday 11/22/15 BW=181lb, Waist 31.75in, Kcal/day (7 day average)=2726
Overhead press (531) 5x100, 3x115, 1x127.5 (PR), 3x115, 4x115
Weighted Chins: 8xBW, 5xBW+25, 5xBW+25, 3xW+45
Incline Press: 5x145, 5x145
BB curl: 5x90, 5x90
Reverse BB curl: 7x80, 7x80
Weighted Dips: 8xBW, 6xBW+25, 5xBW+45
I seem to be running my 531 right on the edge, so far I am not able to exceed the scheduled reps on the top set. Wendler would say to take 5 steps forward and then cut the weight and take 3 steps back. But I recall Andy saying (not sure if it was on his forum here or on his own site) to not give up weight on the bar. I sort of agree with that and don't like to reset.
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Andy's philosophy is indeed never give up weight. If 127.5 was done, try 130. If that's a fail, cycle back to a weight you could do for triples like 115 and push it for 5s instead.
117.5 for 5 or 4
120 for 5 or 4
122.5 for 4 or 3
122.5 for 4 or 3
125 for 3 or 2
127.5 for 3 or 2
130 for singles.
132.5 for singles. Push it far as you can and then cycle back to 120 or 122.5 for 5s and repeat. His website has some different examples of how to do this.
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Monday 11/30/15 BW=181lb, Waist=31.75in, Kcal/day (7 day average)=2725
Squats (light): 5x270, 5x275, 5x275
Deadlifts (531): 5x300, 3x340, 1x385* (PR), 3x340
*As I missed my 3s on 11/2 in the last cycle I repeated the weights this cycle and was only scheduled for a 380 top set but at the last moment I threw on 385.
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Friday 12/04/15 BW=180, Waist=31.75in, Kcal/day (7 day average)=2708
Bench Press (531): 5x155, 3x175, 1x195, 3x175, 3x175 (The ascending set of 3x175 felt difficult and I was worried I wouldn't make 195 but it ended going up fairly easy.)
Chins: 12xBW, 10xBW, 11xBW
Seated dumbell press: 7x50, 7x50, 7x50 (Got 7,8,8 last week on these. I think the bench tired me out a little more this week. That's okay, this is an assistance exercise)
Dumbell curls: 6x40, 6x40
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