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08-03-2017, 06:49 PM
#501
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.
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08-04-2017, 07:01 PM
#502
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.
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08-05-2017, 12:13 PM
#503
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.
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08-05-2017, 12:19 PM
#504
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!
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08-07-2017, 06:44 PM
#505
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.....
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08-08-2017, 01:00 PM
#506
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
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08-09-2017, 09:31 AM
#507
Airdyne
8 x 20:100
Awesome
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08-10-2017, 11:48 AM
#508
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.
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08-11-2017, 11:06 AM
#509
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
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08-12-2017, 11:34 AM
#510
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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