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I do 3 sets of 8 when I do RDLs, with an added pause mid shin for each rep. Idea is to improve my ability to keep lower back flat for DL, and more practice of proper hip hinge.
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11/15/2019
Press - 155x1x3 145x4x3
Bench - 205x5x3
Switching to a more volume based, did my heave set first followed by 4 back off sets. Bench my bar speed was much improved for the bar speed workout. Happy with it.
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11/16/2019
Squat - 265x5x3
Deadlift - 340x1x5, 310x1x5
Decent bar speed on the squat. Happy with the deadlift today. I actually felt strong today. Last week it felt like a real struggle to get the last rep, today it felt like I was powering through. The back off set also went well. I'm going to add a third probably in two more weeks.
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11/18/2019
Bench - 250x1x1, 242.5x2x1
Press - 135x5x3
Incline db - 45x1x10, 50x1x10
Decline - 95x1x10, 105x1x10
I messed up with the math in my head on the backoffs on the bench. Meant to do 237.5, and I was wondering why my back off singles felt almost as hard as the heavy one up front. Was supposed to get 4 backoffs but I was pretty fried after the third when I found my error so called it there. Press went alright but the bar speed didn't seem to be as good as last week. Add the start of some hypertrophy work for the chest adding in the assistance work from the program I'm following.
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11/19/2019
Squat - 360x1x1, 340x4x1
RDL - 285x3x6
Lat pulldown - 150x2x10
Squat went well. First single didn't really feel like a real challenge, the other back offs were not bad either. RDL went well moving up to sets of six, I'll try sets of seven next week. Added the lat pulldown to the assistance work.
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11/21/2019
Press - 165x1x1, 157.5x4x1
CGB - 155x1x8, 160x1x8, 165x1x8
LTE - 65x1x10, 70x1x10
Press went pretty good for my singles. First time doing close grip bench so was probably conservative. Same for laying triceps extension. However for the LTE I know I was getting real close to not hitting my last rep probably more from never having done it than the weight itself being so big.
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11/22/2019
Squat - 265x5x3
Deadlift - 345x1x5, 315x1x5
Shurgs - 225x3x15
Decent bar speed on the squats. On the deadlift, another week where I felt very strong. I'm not sure if just resetting helped this along, if the extra volume is having that much of an effect quickly or what but I'm happy with how the deadlift is now going. Added shrugs, and might actually drop that to 205 next week since at 15 I was done for each set and wanted start at 20 as per the program I'm following.
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11/25/2019
Bench - 225x1x4*, 210x4x5 *2nd fail at this weight
Press - 135x5x3
Incline db - 55x2x10
Decline db - 45x2x10
Bench went pretty bad. I think I didn't use good form as I warmed up on a different bench as the rack was taken when I first arrive and I think I didn't set myself right when I moved back over to take advantage of the safety's. As I have hit 5 reps at this weight before, I was pretty angry about this one. Pretty well fried on the backoff sets but got them done. Press speed was slow and was almost a grind. I wonder if I really should have pushed through that or not. Incline and decline dumb bells were not bad, but going to be sore tomorrow.
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11/26/2019
Squat - 315x1x5, 295x4x5
RDL - 285x3x7
Lat pulldown 150 12,10
Squat was definitely a little more challenging than I thought it would be. Not 100% killer but was a very hard workout. For the RDL I think I might want to drop just a little weight as I think I've added reps too fast. I was able to do the workout, but the lower back was pretty much fried following the workout. I had planning on doing rows, but I just couldn't. Next time I'll pulldowns and rows before the RDL.
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11/28/2019
Press - 145x1x5, 135x4x5
CGB - 170 8,8,7
LTE - 75 10,10,8
Overhead Tricep DB Extension - 10x1x10, 15x1x10
Passed the press, but the third rep my form was bad and it made the 5th rep a grind. The close grip went alright. Still a pass by the program I'm using. Added an extra set to the lying tricep extension, and added the overhead dumbbell extension. Felt the "pump" big time in my triceps when done.
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