-
Bench Press Video
Here is the last set of 5 from my bench press:
https://youtu.be/YhwFRvZqRvA
let me know what you think
-
Your squats seem beyond reproach. You are going to be a strong young man. Keep up the good work.
-
PP3 Post #3 (June 15, 2015)
Liftst
- Squat: 245 x 3
- Press: 107 x 5 x 3
- Chins: BW x 8/5/4
- Back Extensions (45 deg): BW x 18 x 3
Workout Notes
- Attempted same squat weight and failed... lost focus after that and hung it up
- Use parallel grip on chins
- Hands placed over head on back extensions
Programming Notes
- Will reset squat 10% next workout and resume LP of 5lbs. / workout
Recovery and Body Composition
- BW: 180
- Sleep***: 8.0 hours
Last edited by optomisticmind; 06-18-2015 at 10:18 AM.
Reason: changing the format of the post
-
PP3 Post #4 (June 18, 2015)
Lifts
- Squat: 220 x 3
- Press: 148 x 5 x 3
- Deads: 260 x 5 x 3
Workout Notes
Felt fresh in general. The reset might be the reason.
- Reset squats
- Bench felt heavy and I lost focus on my form
- Deads felt good, but after watching the video, i think I need to keep my upper back a bit tighter. Video to come.
Programming Notes
Next workout will be 225 for squats and then press, chins, and back ext. I will likely add a band to the back extensions.
Recovery and Body Composition
I think i need to push the BW up to keep the LP going... especially on the upper body stuff. I am looking forward to getting lots of sleep the next few days too.
- BW: 180
- Sleep***: 7.0 hours
Last edited by optomisticmind; 06-19-2015 at 08:30 AM.
Reason: video clarification
-
For safety's sake bring up the squat safety bars at least 12". They serve no purpose where they are.
-
PP3 #5 (June 20, 2015)
Lifts
- Squat: 225 x 5 x 3
- Press: 108 x 5 x 3
- Chins: BW x 6/6/5
- Back Ext: BW x 18 x 3
Workout Notes
- Chins are done with hands parallel to one another
- 45 degree back extensions are done with behind head (prisoner position)
Programming Notes
N/A
Recovery and Body Composition
-
PP3 #6 (June 24, 2015)
Lifts
- Squat: 230 x 5 x 3
- Bench Press: 150 x 5 x 3
- Power Clean: 140 x 3 x 5
Workout Notes
- Cleans were powerful to start but the catch was slow
Programming Notes
- Workout was 2 days delayed due to work responsibilities
Recovery and Body Composition
-
PP3 #7 (June 29, 2015)
Lifts
- Squat: 235 x 5 x 3
- Press: 110 x 5 x 3
- Chins: BW x 9/5/3
- Back Ext: BW x 20/18/16
Workout Notes
- Chins are done with hands parallel to one another
- 45 degree back extensions are done with hands extended over head
Programming Notes
- Workout was 2 days late due to travel
Recovery and Body Composition
-
PP3 #8 (July 1, 2015)
Lifts
- Squat: 240 x 5 x 3
- Bench Press: 152 x 5/4, 135 x 5
- Deadlift: 265 x 5RM
Workout Notes
- Lost tension on the bench, so I went to a backoff set rather than reduced reps
- Deadlifts were done with double overhand grip
Programming Notes
N/A
Recovery and Body Composition
-
PP3 #9 (June 4, 2015)
Lifts
- Squat: 245 x 5 x 3
- Press: 112 x 5/5/3
- Chins: BW x 4/4/4/4/2
- Back Ext: BW x 16 x 3
Workout Notes
- Workout was delayed 1 day due due to family in town. I need to be more discipline as I have 6 days of combined delays since starting.
- Squats felt really good, but my energy started to drop afterwards.
- The press failed in the 3rd set, so I dropped the reps in chins and just did more sets.
- The back extensions were done on a shotty setup so the numbers are not equivalent to prior workouts
- Chins are done with hands parallel to one another
- 45 degree back extensions are done with hands extended overhead (prisoner position).
Programming Notes
N/A
Recovery and Body Composition
Last edited by optomisticmind; 07-05-2015 at 07:50 PM.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules