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07-08-2014, 08:23 AM
#181
7/8: BW: 290 Cycle 7 Deload
Warmup: No Jump rope
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5 - 3 minutes
305x5 - 6 minute split
295x5 - 5 minute split
285x5 - 4 minute split
Skipping DL today. Back was crampy at work last night, giving it a rest.
SQs were rough.
Last edited by Str8shutr; 07-08-2014 at 10:26 AM.
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07-10-2014, 08:27 AM
#182
7/10: BW 289 Cycle 7 Deload
Warmup: No jump rope
BP:
45x10
115x5
145x5
175x5
OHP vol:
45x5
95x3
120x1
142.5x5x5 - 3 minute splits
Feeling blah this morning. Not getting enough sleep? Not sure, but something is off.
Last edited by Str8shutr; 07-10-2014 at 05:48 PM.
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07-11-2014, 08:32 AM
#183
7/11: BW 289 Cycle 7 Deload
Warmup: No Jump rope
SQ:
BWx5
45x5
135x5
185x3
225x2
275x5x2 RPE 7
Supposed to hit 350x5 today...
After starting warmup, hamstrings so tight I added some lower weight warmup sets...hope it helps. Still feels tight at 225. Going to do light recovery SQs, will get Tree-fiddy next week!
The last time my right hamstring felt like this, I popped something in my right groin area, so taking it easy today is better than spending three weeks in recovery.
Even sets at 275 felt tough today.
Last edited by Str8shutr; 07-11-2014 at 10:25 AM.
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07-14-2014, 07:53 AM
#184
7/14: BW 292 Cycle 8 Week 1
No Jump rope
OHP:
45x5
75x5
92.5x5
112.5x3
120x5
140x5
157.5x6 RPE 9.5
Bench vol:
45x5
135x3
185x1
230x5x5 - 17 minutes, 3, 4, 5, 5 minute splits
OHP PR! Last rep was a grinder.
Wearing belt on 8th hole for B.
Last edited by Str8shutr; 07-14-2014 at 09:42 AM.
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07-15-2014, 08:33 AM
#185
7/15: BW: 292 Cycle 8 Week 1
Warmup: No Jump rope
DL:
105x5
185x5
225x3
265x1
305x1
345x1
382.5x5 RPE 9
SQ:
BWx5
45x5
135x5
225x1
275x1
315x5 - 22 minutes
305x5 - 7 minutes
295x5 - 6 minutes
285x5 - 5 minutes
DL probably had one more rep.
SQs beat my ass.
Last edited by Str8shutr; 07-15-2014 at 10:00 AM.
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07-15-2014, 08:49 AM
#186
Dude, SOLID work on all the lifts, especially OHP. That is some impressive work.
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07-15-2014, 07:36 PM
#187
Thanks, Backbone.
I am happy with the OHP, but feel better about my DL and SQs right now. My DL was stagnant for a long time, and I was actually losing weight on my SQs. Going back to heavier volume SQs and adding more heavy DL volume has helped a lot.
5/3/1 is good for both presses, and seems to work well for DL. Do not recommend it for SQs, though. My current programming is a 5/3/1 - TM mixup.
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07-17-2014, 08:21 AM
#188
7/17: BW 291 Cycle 8 Week 1
Warmup: No jump rope
BP:
45x10
117.5x5
147.5x5
170x3
182.5x5
212.5x5
237.5x7 RPE 9
OHP vol:
45x5
95x3
(interlude - super strong coffee today???)
95x2
120x1
145x5x5 - 23, 3, 4?, 4, 4
BP rep PR!
Wearing belt on 8th hole for OHPs.
Last edited by Str8shutr; 07-17-2014 at 10:24 AM.
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07-17-2014, 08:24 PM
#189
(Posting this early to save time in the a.m.)
7/18: BW 290 Cycle 8 Week 1
Warmup: No Jump rope
SQ:
BWx5
45x5
155x5
205x2
255x1
305x1
350x5 RPE 9
DL:
135x3
225x1
275x1
325x5x3 - 15, 4, 4 minute splits
SQs were good, first 4 pretty smooth, 5th was a grinder.
DL was good.
Last edited by Str8shutr; 07-18-2014 at 11:47 AM.
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07-21-2014, 08:16 AM
#190
7/21: BW 291 Cycle 8 Week 2
No Jump rope
OHP:
45x5
75x5
95x5
115x3
132.5x3
150x3
170x3 RPE 9.5
Bench vol:
45x5
135x3
185x1
232.5x5x5 - 15 minutes, 3, 4, 5, 5 minute splits
OHP rep PR!
Went for fourth rep, but it got stuck about 2-3" above my forehead.
Repeat B WO. On last rep of last three sets, butt was raising off of bench.
Last edited by Str8shutr; 07-21-2014 at 09:14 AM.
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