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06-06-2018, 03:57 PM
#1611
6/6/18
De-Load Week reps/sets
Bench - 90kg 1*3, 87.5kg 1*3
Dumbbell Incline Bench - 40lbs 8*4
Press - 40kg 8*4
Dips - bw 8*4
Tri Pulldowns - 20kg 8*4
Relatively easy singles, with commands. Such a de-load...
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06-07-2018, 04:13 PM
#1612
6/7/18
De-Load Week reps/sets
Deadlift - 170kg 1*5
Mid Rows- 45kg 8*4
Pull Ups - bw 8*4
Straight Bar Curl - 40kg 8*4
Hammer Curls - 35lbs 8*4
And the de-load draws to a close...
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06-09-2018, 12:33 PM
#1613
6/9/18
De-load Saturday reps/sets
HB Squat - 115kg 2*5
Bench - 77.5kg 2*4
Deadlift - 140kg 2*3
That's that. Now starts the prep for Raw Natls.
I have no idea what the programming will look like other than it's two cycles of hypertrophy, followed by two strength cycles into the meet.
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06-11-2018, 04:36 PM
#1614
6/11/18
Cycle Four Week One reps/sets no belt
HB Squat - 90kg 10*3, 80kg 10*2
Belt Squat - 75kg 15*4
Step-Up - 24kg 10*4
BSS - 12kg 10*4
Neutral Grip Pull Down - 50kg 10*4
Cable Face Pulls - 30kg 10*4
Finally feel some "spring" in my legs. Starting light, taking bigger jumps..'
Last edited by Browndog; 06-11-2018 at 04:41 PM.
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06-13-2018, 05:21 PM
#1615
6/13/18
Cycle Four Week One reps/sets
Bench - 70kg 10*3, 62.5kg 10*3
Close Grip Bench - 52.5kg 10*2
Dumbbell Incline Bench - 40lbs 10*4
Dumbbell Bench - 45lbs 10*4
Press - 40kg 8*4
Dips - bw 10*4
Tri Pulldowns - 25kg 10*4
Rows - 60kg 12*3
So we're starting "light", but we've added an extra top set. This seems to be a pattern: a year ago the top set was 10*1 at 60kg, in Ferbruary we did 10*2 at 65kg, now we're doing 10*3...progress! My focus is on moving the bar as fast as I can. Shorter rest periods all around.
Everything moved smartly. I'm hoping the end of the last cycle was an aberation...
Last edited by Browndog; 06-13-2018 at 05:26 PM.
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06-14-2018, 05:17 PM
#1616
6/14/18
Cycle Four Week One reps/sets
Deadlift - 157.5kg 8*3, 137.5kg 8*2
RDL - 107.5kg 8*4
Wide Grip Pulldown - 50kg 10*5
Kroc Rows - 60lbs 10*5
Hammer Curls - 40lbs 10*4
EZ Curl -30kg 10*4
Straight Bar Curl - eb *40
Pretty basic session. Extra top set this cycle.
Odd ache in my hip/glute, can't put my finger on it, but it's aggravating.
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06-16-2018, 02:34 PM
#1617
6/16/18
Cycle Four Week One reps/sets
HB Squat - 80kg 10*3
Bench - 62.5kg 8*5
Block Pulls - 140kg 8*5
Press - 42.5kg 8*5
Dips - bw 10*4
EZ Bar Curls - 40kg 10*4
Tri Pulldowns - 30kg 10*4
Hammer Curls - 45lbs 10*4
LTE - 40kg 5*4
SBC - eb *40
Basic Saturday work. My hip and groin were quite cranky the past two days. That said, I was able to Squat pain free and to depth. The Block Pulls/RDLs seem to be the culprit. Might have to look at my Deadlift as well.
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06-18-2018, 05:23 PM
#1618
6/18/18
Cycle Four Week Two reps/sets
HB Squat - 95kg 10*3, 85kg 10*2
Belt Squat - 80kg 15*4
Cable Face Pull - 40kg 10*4
Neutral Grip Pulldowns - 55kg 10*4
Single Leg Squat to high box - bw 10*4
Single Leg RDL - 12kg 10*4
More volume work...
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06-20-2018, 07:14 PM
#1619
6/20/18
Cycle Four Week Two reps/sets
Bench - 72.5kg 10*3, 65kg 10*3
Close Grip Bench - 55kg 10*2
Dips - +6kg 10*4
Press - 42.5kg 5*4
Tri Pulldowns - 35kg 10*4
Had to cut off some of the assistance work. I got to the gym late...
That said, on the top sets, the bar moved really fast.
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06-21-2018, 06:07 PM
#1620
6/21/18
Cycle Four Week Two reps/sets
Deadlift - 162.5kg 8*3, 142.5kg 8*2
Block Pull - 120kg 8*4
Bench - 65kg 10*3
Wide Grip Pulldown - 55kg 10*4
Hammer Curl - 45lbs 10*4
Straight Bar Curl - eb 30*3
Kroc Rows - 60lbs 10*4
Right glute is still a tad wonky. So while the work got done, it was done very slowly. Thankfully, I feel better after the session than I did last week
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