Still trying to lift more at the shore Still trying to lift more at the shore - Page 51

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  1. #501
    Join Date
    Jun 2015
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    Ocean City, MD
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    1,434

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    • phoenix arizona seminar date
    • texas seminar date
    500 posts yay

    Press
    +2.5 112.5x8x3
    First 8's on press since Feb. Very difficult.

    CGBP
    172.5x8, 162.5x8, 137.5x12

    Chins
    4, 4, 4, 4, 4, 4
    So tired after upper body lifts. May try to throw in extra chins on Saturday's with a LISS airdyne session.

  2. #502
    Join Date
    Jun 2015
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    Squat
    +5 245x8x2, x5,xF
    Didn't get on the weights til late (8:30p), was tired and unmotivated going into it. Got psyched right before the first workset and grinded through 2 near death sets. Rested about 9m between sets, just ran out of gas.


    Wasn't planning on doing any assistance even if I made all my reps due to late start and knowledge of impending 8's fuckery.

  3. #503
    Join Date
    Jun 2015
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    Chins
    5 sets of 3
    Short rest.

    Airdyne
    5 miles in 20:18
    Super easy, could have held a convo throughout. Just wanted to establish a baseline and see where I'm at since its been years and years since I've done any LISS cardio. For a while, I'll hold it at 5 miles and bring the time down (14:59?).
    Last edited by Agilic; 08-05-2017 at 12:21 PM.

  4. #504
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    Jun 2015
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    So here's the programming I'm going to try settling into, based off of Andy Baker's KSCPB with some modifications:

    Sun: OFF
    Mon: Bench+ Dips + BB curls
    Tues: Deadlift + paused squats + calf raises
    Weds: Airdyne HIIT
    Thur: Press + CGBP + weighted chins
    Fri: Squat + SGDL + calf raises
    Sat: Bodyweight chins + Airdyne LISS


    Thoughts and critique more than welcomed!

  5. #505
    Join Date
    Jun 2015
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    Ocean City, MD
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    Bench
    +2.5 205x5, x4x2
    5rm but it was ugly, butt may have lifted a touch, bar may have stopped. Fail here makes sense as my 5x5 run prior to switching back to this program put my 5's too far ahead of my 8's and too close to my 2's.

    Dips
    +2.5 +32.5 lb x 5 x 3

    BB curls
    87.5x6, 77.5x8, 61.5x12


    Really need to do my asistance after pulls tomorrow.....

  6. #506
    Join Date
    Jun 2015
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    Ocean City, MD
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    Deadlift
    +5 340x5x3
    Ties my 5rm, which was @10 when I pulled it. I'd call all 3 of these sets @9.5. As usual, first set mixed, next 2 with straps. Very happy with this.

    Paused squats
    185x5x3
    First time doing these, wanted to start easy. Turns out this was super easy, will go +10 for next week.

    Calf raise
    177.5x15x3

  7. #507
    Join Date
    Jun 2015
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    Ocean City, MD
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    Airdyne
    8 x 20:100
    Awesome

  8. #508
    Join Date
    Jun 2015
    Location
    Ocean City, MD
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    Press
    +2.5 132.5x5x3
    @9.5, 10, 10. Really stoked to make this...wasn't confident going in since my 5x5 run put my 5's too far from 8's (112.5) and too close to 2's (140). Figured I would have needed an extra cycle or 2, but, now I get to go for 5's across with big boy plates in 3 weeks!

    CGBP
    177.5x8, 162.5x10, 140x8
    First 2 sets were really hard and my tri's were fried.

    Chins
    6,5,5
    Gonna go for max reps until I can do like 8-10 and then start adding weight. Hopefully doing a second day of chins on Saturday (lower reps, more volume) will push these along. Haven't had time to focus on chins in a long time.

  9. #509
    Join Date
    Jun 2015
    Location
    Ocean City, MD
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    Squat
    +5 265x5x3
    Pretty sure depth was nailed. @9, 9.5, 9.5. Form felt solid, happy with it.

    SGDL
    185x5, x7x2
    First set doh, next 2 strapped. Could have done more, just easing back in since I haven't done these in forever. Think I'm just gonna strap right up and get 8x3 next week then start upping the weight.

    Calf raises
    180x15x3

  10. #510
    Join Date
    Jun 2015
    Location
    Ocean City, MD
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    Airdyne
    5 miles in 18:50
    Shaved off 1:28 from last week. Still plenty of juice in the tank to keep bringing the time down.

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