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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; I think it's a good idea. I'm a fan of cycling rep ranges (3X8, 3X5, 3X3, each for three weeks)...


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Old 01-30-2009, 11:53 AM   #801
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I think it's a good idea. I'm a fan of cycling rep ranges (3X8, 3X5, 3X3, each for three weeks)
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Old 01-30-2009, 03:04 PM   #802
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Thanks for the input Ross. That sounds like a good idea. Cover all your bases.
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Old 01-30-2009, 06:15 PM   #803
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You could even go as high as 12-15 reps. No matter what you will feel it. Change is good sometimes.
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Old 01-31-2009, 10:03 AM   #804
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Friday Jan 30th/2009

Weight: 190.0lb Up again... I hope its just a fluctuation.

Push Press
-bar x 5
-75lb x 5
-95lb x 4
-115lb x 3
-135lb x 2
-155lb x 2
-135lb 6x2
-135lb x 5 (strict press)

I love push press.


Tricep Deadlift
20lb x 10
40lb x 10
60lb 2x10, 1x6


Pendlay Rows
20kg x 10
40kg x 10
50kg x 10
60kg 3x10

Good old barbell rows. Haven't done these for a while.

*edit* I forgot that we did some DB curls as well *edit*

DB Curls for the girls
22.5lb x 10
25lb x 10
27.5 x 10
30lb x 8


Thougths

Well I will probably end up switching my program up in a couple weeks and start cycling rep ranges. I might do something like:

3 weeks @ 3-4 x 10-12reps
3 weeks @ 3-5 x 5-8
3 weeks @ 7 x 1

IW

Last edited by iron_worker; 01-31-2009 at 11:09 AM..
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Old 01-31-2009, 10:48 AM   #805
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You just reminded me about Pendlay rows...I need to add those in next week also.

Are you going to do some 1RMs before switching routines to gauge progress?

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Old 01-31-2009, 11:06 AM   #806
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Well the program I'm on now does a 1RM at least once every 3 weeks. But yes I should test all the big lifts before i start so I can monitor the progress.

IW
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Old 02-01-2009, 03:13 PM   #807
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Sunday Feb 1st/2008

Weight: 191.0lb ... Up again. Uh oh.

Good Mornings
bar x 6
115lb x 5
135lb x 4
165lb x 4
185lb x 3
205lb x 2
225lb x 1
245lb x 1
265lb x 1
245lb x 2
225lb x 3

Well I was having trouble with these today. How do you define when a good morning becomes more of a squat? The heavier I go the more I have a tendancy to turn it into a pin squat. I have the pin set at hip height. I tried one setting lower but that seemed way too low. Any advice for me? I'm relatively new to good mornings.


Box Squat Pistols
bw 4x10


Hanging Leg Raises
bw x10,9,8,6


Thougths

Well my weight is up and over my start weight so now I'm a bit worried.

IW
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Old 02-01-2009, 07:50 PM   #808
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don't let your knees bend a super amount. just stick your ass out until you can't stick your ass out anymore
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Old 02-02-2009, 08:24 PM   #809
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^^^ I wish you'd told me that before. In all the articles I skimmed I never picked on that and because of this laziness of mine I never knew how to do that exercise till one day I just experimented with sticking my ass out and got an idea of what it should be!!! hahahahha...

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Old 02-02-2009, 10:02 PM   #810
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Alright. Thanks guys. I'm going to watch some vids and see if I can fine tune it next week.

Dubs
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