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Th. 12/15/16 (L)
squat: 3x5x300
press: 3x1x200
chins: 10/10/10/10/8/2
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Sun. 12/18/16 (M)
pin squat: 3x5x335
pause bench: 3x5x252.5
rdl: 2x8x365
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T 12/20/16 (H)
squat: 3x5x375
bench: HUBRIS! 2 misses at 330
deadlift: 1x490
I was supposed to do 3 singles at 325 on bench, but 325 is my 1rm and I got it into my thick head that I could go for a big p.r. tonight. The first rep was an ugly mess and the second was too wasted from the first miss. I figured it was about time to start bench ladders anyway, so next week is as good a time as any.
As for that, my various rep p.r.s on bench are oddly spaced: 325 for a single, 295 for a triple, and 281 for 5. The single is way out there. I think I'll try 10 lbs. spacing between sets and let the single be a bit light for a couple of cycles. To start:
6 - 265
5 - 275
4 - 285
3 - 295
2 - 305
1 - 315
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F 12/23/16 (L)
squat: 3x5x300
press: 3x1x202
chins @ 50lbs.: 4/5/5/5/5
I'm away for the holidays and the chins bar in the gym forced a wider grip on pull-ups. Given that, I won't worry about the 4 in the first set.
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M 12/26/16 (H sorta)
squat: 3x5x395
press: warm-ups only
I visited Grey Steel gym in MI and received some great cues on my squat. We ran out of time, so I only did the warm-ups on press and no deads. Just fine for a maintenance workout over the holidays, though, and it's given me some things to work on for the future.
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Th. 12/29/16 (M)
pin squat: 3x5x335
pause bench: 3x5x252.5
rdl: 3x8x365
I found a fairly awesome black iron gym in Royal Oak, inventively named the Royal Oak Gym. They had at least a half dozen power cages, a few more squat racks, and tons of other basic goodies. The bars are good quality and plentiful. And it's only $5.00 for a day pass. I've never seen a better cheap gym. I even liked the music.
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T 1/3/17 (H)
squat: 3x1x415
bench: 3x6x265
deadlift: 1x1x495 (match p.r.)
Back home and back at it. I'm glad I got the deadlift; the only pulls I've done over the past 2 weeks were a couple sets of RDLs.
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Not too bad. I pulled 5 plates a couple of months ago too, but switched to HLM and had to work my way back up. 500 even would be a new p.r., so we'll see how that goes next week!
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Th 1/5/17 (L)
squat: 3x5x300
press @ 192: 5/5/4 (almost got it)
chins: 10/10/9/7/8/6
The break hurt my ability to recover from Tuesday (that and the 1RM deadlift). My lower back was pretty fried today. Sully/Baker recommend against singles across on light day, so I'll be alternating fives and triples on the press instead.
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