Bodybuilding.net - Bodybuilding Forum

Thursday 2/26/09

Pull-Up
1x8
1x7
1x5
1x3

Barbell Row (off the floor)
4x5x115

Dumbbell Overhead Press
8x30's
8x40's
8x50's

Dips
3x6 +25

HIIT 10 minutes

Notes:
My elbow hurt during that last set of DB OH Press. I probably shouldn't have done the dips either.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


What don't kill you make you more strong -- Metallica - Death Magnetic

Saturday 2/28/09

Overhead Squat
8xBW
6x45
3x65
3x6x75

Deadlift
5x135
5x225

Cable Pull Through
1x12x100
2x12x120

Hanging Knee Raise w/kickout
2x8

Dumbbell Sidebend
2x12x45's

HIIT 10 minutes

Notes:
Really liked this workout, it more like what I used to do regularly. Felt good to deadlift again. I'm definitely going to take these real slow with working sets of 1x5 once a week and gradual progression.

Sunday 3/1/09

Chin-Ups
2x(2x3 +15)

Overhead Press
3x5x115

Barbell Row (off the floor)
4x5x115

Skull Crusher
1x8x60

High Pulls
2x10x60

HIIT 10 minutes

Notes:
No more pressing or tricep work until the elbow is better. I can pull OK. So I'll start off by concentrating on the lower body stuff and upper accessory with Bench Press in mind.

Well done Phil.

Very cool. Stick with it...the plan looks good to me.

Hi everyone,

I followed the latest plan up until a few weeks ago. I did two cycles and it went real well. This Lower/Upper type split is my comfort zone, but it's time for some change. With another Bench Press meet coming up in late June, I asked Eric for some advice to improve my Bench Press max. He immediately pointed me to the Singles Scene article over at GUS. So I'm changing Bench ME to heavy single rep sets and pretty much keeping everything else on maintenance, upper accessories are mostly bench focused. Eric and Joe Weir co-authored the article and it's just what I need. I posted this over at GUS also. Eric and Joe replied to the post and gave some insight regarding what I've done so far, especially Week 1. Below are my three previous workouts. The first week was not counted. I used it to get used to singles and gauge how the workout might go. The plan is this:

Still Lower/Upper split.

Bench ME
Week 1: 8 singles over 90%
Week 2: 6 singles over 90%
Week 3: 10 singles over 90%
Week 4: 2 singles over 90%
Week 5: max test

Week 0
240 x 1
250 x 1
250 x 1
250 x 1
255 x 1
255 x 1

Week 1
245 x 1
255 x 1
260 x 1
265 x 1 (fail)
265 x 1
265 x 1
270 x 1 (fail)
265 x 1 (fail)

Week 2
250 x 1
260 x 1
265 x 1
270 x 1 (fail)
275 x 1 (PR)
265 x 1

Looking back, Week 1, I think I spent too much time near 100% instead of using slightly less weight and completing the reps. With this in mind, for week 2, I choose 265 for my last lift. I realize missing reps is OK, but missing over a third I think may be too much.

Week 2, Notice I choose 275 after failing at 270. That's because I knew I had the 270, but missed because of technique, I didn't like my explosion (or I should say lack of) to start the lift. The 275 was a sweet lift, I really nailed it, the bar never stopped moving and it was truly a max effort.

Phil