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11-06-2017, 07:22 PM
#551
damn i thought you had that 335 for a moment there!
and the 325 seemed solid as a rock!
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11-07-2017, 05:27 PM
#552
2017/11/07 -- conditioning
Rower:
3 minute warmup
6 x :30/1:30
2 minute cooldown
The conditioning I forgot to do yesterday.
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11-08-2017, 07:20 PM
#553
2017/11/08 -- press ID, bench VD
Link to current programming.
Press ID:
Warmup:
45x10
45x5
75x5
105x3
125x1
135x1
Work:
145x1
145x1
145x1
145x1
145x1
Having missed this last week, I got it today. Next week, 147.5.
Bench VD:
Warmup:
45x10
45x5
95x5
135x3
165x1
Work:
182.5x5
182.5x5
182.5x5
182.5x5
182.5x5
Dips:
+25 x 9,9,8
Was shooting for 3x9. Didn't make it, but an improvement on last week's 3x8.
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11-09-2017, 05:59 PM
#554
2017/11/09 -- deadlift 1's
Link to current programming.
Light squats:
Warmup:
45x15
45x5
135x5
185x3
225x1
Work:
245x3x5
Quickly, on 2 minutes rest, no belt.
Deadlift:
Warmup:
135x5
225x3
295x1
345x1
Work:
370x1
370x1
370x1
I was worried about making these, given my recent troubles, but they went up without too much trouble.
I actually hurt something in my ribs above where my previous side pain was. When I failed my 335 squat on Monday, my belt got shoved up into my ribs on that side. Even though it's a bit sore, it's not preventing me from doing heavy squats or deadlifts.
SLDL:
225x8x2
Video of the first set.
Rower:
3 minute warmup
6 x :30/1:30
2 minute cooldown
Last edited by Chad Mynhier; 11-09-2017 at 06:00 PM.
Reason: Rower
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11-13-2017, 07:23 PM
#555
2017/11/10 -- conditioning
Rower:
3 minute warmup
10 x :30/1:30
2 minute cooldown
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11-13-2017, 07:36 PM
#556
2017/11/13 -- bench ID, press VD
Link to current programming.
Bench ID:
Warmup:
45x10
45x5
95x5
135x3
175x1
205x1
Work:
217.5x5
I may need to scoot down a bit to avoid hitting the hooks so much.
Press VD:
Warmup:
45x10
45x5
75x5
95x3
115x1
Work:
125x5
125x4+f
125x4
125x4
125x4
125x4
I was shooting for 125x5x5, but I couldn't make 5's, so I did an extra set to get the volume. I'll try this again next week.
LTEs:
102.5x8,8,6+f
Still shooting for 3x8. I guess this is progress over my 8,7+f,7. Maybe I need a little more rest to get these.
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11-14-2017, 07:21 PM
#557
2017/11/14 -- squat 5's
Link to current programming.
Squats:
Warmup:
45x15
45x5
135x5
225x3
285x1
Work:
300x5
300x5
300x5
I'm trying to fine-tune depth on these. Some of the reps in the first set were definitely not deep enough.
Chins:
10,9,8,7
This is actually a little bit of a regression from last week's 10,9,9,8.
DB rows:
75x10x3
Rower:
3 minute warmup
6 x :30/1:30
2 minute cooldown
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11-16-2017, 07:59 PM
#558
2017/11/16 -- press ID, bench VD
Link to current programming.
Press ID:
Warmup:
45x10
45x5
75x5
105x3
125x1
137.5x1
Work:
147.5xf
147.5xf
135x2+f
135x2+f
Well, I failed to get 147.5. My shoulders felt pretty fatigued for some reason while warming up. My warmup at 137.5 was a little harder than I would have liked. I did some reps at 135 just to get some successful reps.
I'll give 147.5 another try next time.
Bench VD:
Warmup:
45x10
45x5
95x5
135x3
165x1
Work:
185x5
185x5
185x5
185x5
185x5
These felt much heavier than 182.5 did last week, at least during the first set. Still doable, though. And I actually managed to do the last two sets on a single breath.
Dips:
+25 x 9,9,7+f
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11-17-2017, 07:57 PM
#559
2017/11/17 -- deadlift 5's
Link to current programming.
Light squats:
Warmup:
45x15
45x5
135x5
185x3
235x1
Work:
250x3x5
On 2 minutes rest.
Deadlifts:
Warmup:
135x5
225x3
315x1
Work:
330x5
330x5
330x5
I like how the overhead lighting in these videos makes it look like I have pecs.
SLDL:
230x8x2
Rower:
3 minute warmup
6 x :30/1:30
2 minute cooldown
Avg HR: 153
Max HR: 172
I accidentally figured out how to get the average and maximum for a session from my heart rate monitor. so I figured I'd list it.
Last edited by Chad Mynhier; 11-17-2017 at 08:01 PM.
Reason: Conditioning.
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11-19-2017, 11:00 AM
#560
2017/11/19 -- press VD, bench VD
Skipping my normal programming, 'cause I'll be away the second half of the week. Just doing some volume on press and bench, no assistance work.
Press VD:
Warmup:
45x10
45x5
75x5
95x3
115x1
Work:
125x5
125x5
125x5
125x5
125x5
I missed some reps last week, so I'm glad to get them all this time.
Bench VD:
Warmup:
45x10
45x5
95x5
135x3
175x1
Work:
187.5x5
187.5x5
187.5x5
187.5x5
187.5x5
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