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^^ x2
IW |
mon MMA
wed... BW 220.4 standing milt press bar x 10 95 x 5 115 x 3 135 x 1 150 5x5 deads 135x8 185x5 205x1 225x1 275x1 315x1 335x1 pull ups bw 3x5 db curls 60's x 5 55's x 8 45's x 8 reverse grip curls 40 x 10 60 x 8 thoughts: feelin a bit better, starting to eat more again but still short some major calories. |
So how long you going to follow this style program? Any plans?
IW |
Figured I would stick with it till I start stalling then move to a 3x5 or mix in a couple months of a different split. But for now I don't see much reason to change it.
I have decided i want to set some mean lift goals for about the end of june or so. Bench squat and deads. Any input on numbers? |
What are you maxes at now? Its easier to set goals if you know exactly where you're at.
Here are my lifts so far: MP: 165lb Bench: 245lb A2G Squat: 280lb Parallel Box Squat: 315lb Anderson Squat: 235lb Deadlift: 170kg (~375lb) IW |
I'm not really sure where things are at. thats why I've being tossing in those random heavy lifts that don't follow my 5x5. Trying to get a feel for the heavy wieghts. I think i should start throwing in a max day once in awhile to really see where the bar is. I guess maybe I'll hold of setting goals for another week or two.
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BW 219.8
bench barx10 135x6 185x4 205x2 225x2 235x1 245x1 265 5x5 225x11 burn out set squat barx10 115x5 135x4 155x2 185x1 205x1 230 3x5 ( died so fast today f#@k) p rows 165 5x5 dips BWx17 diet=bad on the weekend but good today |
wed = MMA
today (fri) DB shoulder press 25's x8 35's x5 45's x3 55's x2 70's 5x5 Deads 135x8 185x5 205x1 225x1 245x1 265 5x5 pull ups BW 3x5 Hack squats 50x11 50x10 50x10 Zottman curls 35's x8 45's x8 reg db curls 50's 2x8 BW= 222.0 Workout felt great today. Hopefully I can keep the food intake up all weekend. |
BW 221.4
bench barx10 135x6 185x3 205x1 225x1 245x1 270 x4x5x5x5 225x11 squat barx8 135x5 185x3 205x1 230 5x5 hs rows 360 x8 360 x6 270 x15 dips BW 2x15 Precor vert chest press (close grip) 200x12 200 x10 Thoughts: bench went crappy between me and the four different spotters the 5x5 didn't happen f$#k. Might go back 10 lbs and move forward again. |
Thats a fricken solid bench regardless. A reset could help though. Keep it up.
IW |
Thanks man. I think I should bust out a max day on bench/squat in the near future and get a feel for where things are. However I think realized I've been squating more off the balls of my feet instead of the heels. Maybe some box squats could help cure that.... however there does not appear to be any boxes at the gym.
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you can use a bench....aerobic steps...small children....:)
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Yes you can stand over a bench. Put one leg over either side. Works pretty good if its narrow enough.
IW |
Friday BW=223.0
BB Military press Bar x10 95 x6 115 x4 135 x2 155 5x5 Deads 135x6 185x2 205x1 225x1 270 5x5 pull ups BW 3x5 Caves ahh pain (sore from mma i guess) bb EZ curl 105x8 125x6 105x10 MONDAY BW=223.2 Bench barx10 135x8 155x5 185x3 205x1 225x1 255 5x5 (dropped back a couple weeks to try for some momentum) 225x14 Squat bar x8 115x5 135x5 185x2 205x1 225x1 235 3x5 JS rows 175 5x5 HS tri extensions |
Your press is always im-press-ive. lol
IW |
Thanks man.
I think I'm going to start doing a 3x5 the first time I squat a new weight then the next week do the 5x5 followed by the weight increase. I really focused on pushing off my heels and really hitting rock bottom. and the squats felt pretty smooth. |
wed
bw=? scale at gym is broken standing BB military press (is there a diff between military and overhead press?) barx10 95x5 115x3 135x2 155x1 165x1 195x1 new PR 10lbs 135x11x8 straight leg deads 135x5 185 2x5 195 2x5 (forgot I had hamstrings I feel them now) pull ups BW 3x5 (best form to date) caves bb curls 115 3x5 diet over the weekend/mon/tues was piss poor but now back on the wagon. |
Nice PR :D
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saturday
flat bench 135x10 155x5 185x5 205x3 225x1 245x1 260 5x5 (felt really good this reset must be working) 225x13 squat barx5 135x5 155x3 185x1 205x1 225x1 235 5x5 HS seated dip 90x10 270x10 290x10 db curls 50'sx10 52.5s x10 mon MMA class |
wed
db milt press 30'sx5 45'sx5 50'sx3 75's 5x5 deads 135x6 185x3 205x3 245x1 265x1 275 5x5 pull ups caves preachers scale still broken.... |
sat
bench 135x10 155x5 185x2 205x1 225x1 245x1 265 5x5 the moment of truth is coming ie 270 were I stalled b4 the reset squats barx5 135x5 155x3 185x2 225x2 240 3x5 HS rows 270x8 320x9 340x8 caves bi/tri drop set abs thoughts: scale still busted WTF! a big ass gym should be able to keep a F'n scale around. Week is going to get cut short as I make a road trip hopefully a couple days of poor diet and no sleep don't ruin me. mon: MMA ahhhhhh my abs |
wow got busy and havn't posted the work outs so here come the catch up posts
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date: awhile back
db milt press 30'sx5 40'sx5 50'sx3 80's 5x5 deads 135x5 185x5 205x2 225x1 275x1 315x1 365x1 new PR pull ups hack squats 50x12 70x10 thoughts: dead lifts still got some catching up but they will come. |
date: awhile back
bench barx10 135x10 155x5 185x3 205x2 225x1 245x1 255x1 270 5x5 ( 5x5 PR) squat barx5 135x5 155x5 185x3 225x1 245 3x5 pull ups db curls 40'sx8 50'sx10 52.5's x6 hs preachers abs BW 224.7 (wowzers) |
damn missed a page there was more and that was two work outs.
here is the rest straight leg deads 135x6 155x8 185x10 185x10 HS rows 180x 10 270x12 270x11 270x10 |
last saturday
bench barx10 135x8 155x5 185x3 205x1 225x1 245x1 275x5 225x15 incline db 75'sx10 90'sx7 db flys 25's x10 27.5 x10 27.5 x10 overhead tri ext 95x8 85x10 85x10 close grip chest press (machine) 200x12 200x10 200x8 caves abs cable tri drop set bw 223.5 thoughts: starting a higher rep/volume thing for awhile... needed to mix it up. going to shoot for 3 days on one day off. Probably go back to strengh training in a month or two. |
275 x 5 bench... noooiiiice
IW |
Strong benching there Grit. :)
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Thanks guys.
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db shoulder press
40's x5 50'sx5 75's x9x8 70's x6 bent over shoulder flys 20's x10 25's x10x10 squats 135x5 185 x10x10 shrugs 135x10 185x10 235x10 leg press 180x10 270x10 360x10 450x7 cable shoulder raises ... |
bench
barx10 135x8 155x5 185x3 205x1 225x1 245x1 275x5 225x15 db incline press 80's x10x10x8 cable cross overs palm up tri ext palm down tri ext push ups (elbows tucked in) caves BW 225 lb |
JS rows
135x5 175x8x8x8 pull ups bw 6x6x3 hs rows 270x10 320x10x8 chin ups db hammer curls 50'sx8 45'sx8 40'sx8 cable curls |
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