i'll start, thanks lou
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i'll start, thanks lou
I made a typo so here is the corrected dip format
Once a week - weighted dips as follows:
week of 8's - 3 x 8 no back off sets
eg - 25, 45, 55, 55, 55 for 8
week of 5' - top set for 5 reps, back off 50% amap
eg. - 25, 50, 60, 70, and 80 for five
week of 3's - top set of 3 reps back of 50% amap
eg - 25 and 50 for five, followed by 75, 90, and 100
for three
sorry realized it late last night
thanks lou, appreciate it!
thurs 10/29/15
SQ 45 1x5, 135 1x5, 185 1x5, 215 5x10
Dips 1x8 (-40)
Seated DB Curls/Presses 25 2x10
got through 50 reps at 215 on the sq which was fun, sets 4 and 5 actually felt better than 1-3. shoulders were a sore from last time so was only able to do 1 set of dips, but will make thurs my dip day from now on to give them some rest and work my way up to the outline above. did some dumbbell work and decided to give myself a rest day from the deads. felt weird not to do any though.
Squat volume man strikes again! You are going to have Kanye West following you around any day now.
sun 11/1/15
SQ 135 1x5, 185 1x5, 235 1x5, 265 3x5, 225 1x8
DBP 35 1x10, 40 1x10, 45 1x10
DL 135 1x5, 225 1x5, 275 1x2, 325 1x1 pr, 275 1x4
everything felt pretty good today. had to grind a few of the sq at 265 but not horribly so. benches were all occupied so just did some dumbbell stuff. it was nice to get 325 done on the deads, man that sucker wanted to roll right out of my left hand and I swear i held it securely with what seemed like my fingertips but no thumbs were harmed in the lift! yahoo!
Yeah, you'll never squat again. :) Good work, tho.
Congrats on the DL PR!
yes, well as with most exhortations to the Divine there is an expiration date :)