Hell yeah, lets do this!!!
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So my buddy and i both thought we would try singles this week. I was hayin yesterday.felt burnt this am. Almost moved bench till tomorrow. Buddy works summer job doin manual labor thowin feed bags all day. So I toughed it out. He had a big day at work too. Was 40C outside today. Thank god I work in an office lol.
Anyways here she goes
warm ups then
275 x 1
305 x 1
325 x 1
345 x 1
345 x 1
345 x 1
315 x 4
Tried titan ram with 315. Bah not liking it.
Close grip bench
225 x 15
225 x 10
245 x 6
Paused db press 2 seconds at bottom
85's x 10
95's x 5
2 sets db fly
4 sets tricep bar pressdowns. Worked up to 195 x 10.
Reverse handle pressdown
Done
We decided to combine doubl and single week. Hit some doubles work up to a couple singles.
week of 5 reps
week of 3 reps
week of double and singles
I will stick to my benching twice a week. Second bench day stayin with 4x4 paused.
deadlifts rep today
135x6
225x5
work sets
285x5
305x5
325x5
355x3
rack pulls
325x4
375x3
t bar row
1plate x10
2plate x 10
3plate x 8
DB row
90x10
100x8
lat pulldowns
195x10x2
trap shrugs
135x10
228x8
315x8
405x7
150 crunches done
Training going good deadlifts and squats are pr's weekly for reps and weight.
Great workout tonight
bench round 2 and shoulders. All PR's for weights every set f ya.
bench round 2 all paused reps
warm ups then
241 x 4
258 x 4
275 x 4
291 x4 thought id only have 2 in me big surprise.
Pretty happy considering my only lift that counted at the june 7 meet was 295 and now im hitting it for 4 reps last set.
I should have done way more pause reps prior to the meet, but live and learn.
OHP
bar x 8
95x5
140x5
140x5
140x5
140x5
140x5
3 sets lateral raises
a few set cable handle raise for rd's.
squats
warm ups then
185x2
236x2
269x2
286x2
315x2
First time i ever squatted 315 in my life big day. depth was good on 1st rep second not quite deep enough. Should have asked for a spotter.
pause squats
225x3
225x3
calf raises 2 sets 14
db hammers
started 25's x 10
went up 10lbs a set to 65 x 8
75x4
85x2
last two sets cheat curls
super set bb curls super strict.
80x12
90x8
bench night
warm ups then
295x5
295x5
305x5
315x5 my rep max at 315 is 6 pretty much fresh, so happy with this.
325x2
Next wave of 5's im going to rep out with 315 fresh. Defeat this 315 once and for all. I think i got 8 in me.
DB paused
95 x 5
100 x 5
100x 8
close grip inclines
135x8
185x8
flat close grip
225x10
245x6
tricep pressdowns
150x12
165x10
180x8
195x8
rope pressdown
120x10
50 crunches done.
heavy deads week
burger prior to lifting bout an 1h before awesome lol
All sets +10lbs since last heavy week
warm ups then
225x3
285x3
347x3
416x2 PR
rack pulls
365x3
405x3
455x3
SLDL
225x9
t bar row
1platex10
2px 8
3px8
4px5
pullups 2 sets of 8 PR
db rows
110x8 2 sets
bb shrugs
135x10
225x8
315x8
405x8
lat pulldowns 195x10
2 handle pulldowns 165x5 right after the lat pulldowns
ab stuff and done
I quote from member mustgetbig keeps coming back to me. "know what normal sore is and push past it" This is the advice i took from him after i said i cant bench twice a week not enough strength to go again and too sore. Was rough for a couple weeks but pretty good now. Monday bench was extremly taxing so i know why im still banged up today.
my back and traps were wrecked from yesterdays back and deadlift session. Chest a lil sore still and shoulders were sore still from mondays bench. I almost skipped bench altogether tonight and just did OHP.
Said f it i will try it
Its pause bench night
the bar actually felt heavy said F
135 x 8 actually felt like 185 F
185x4 felt like 225 double F
cranked up the tunes said lets do this
each set +5lbs over last weeks paused session
247x4
263x4
281x4
297x4 big PR super stoked went up easier than last weeks 291 x 4
Had another rep in the tank for sure.
I swear paused bench sets has helped my off the chest power and speed astoundingly. Its like my sticky spot is now lockout where before was first couple inches.
Great ohp day to another 5lbs over last week. Grinded the last couple reps on set 5 though.
95x5
145x5
145x5
145x5
145x5
145x5
Db lateral raises
25x12
30x10
35x10
rd cable crossovers
1 set side lateral cable handle raises
100 crunchs
Done
another +10lbs over last squat rep day.
Killer training month
Squats
195x5
236x5
252x5
269x5 PR 10lbs havier and one more rep than last rep week
pause squats 2 seconds at bottom
225x3
225x3
bb curls
70x10
80x10
100x8
110x6
db hammers
30x8
40x8
50x8
60x8
75x4
Calve raises 4 sets up to 600lbs.
Done for the week.
Body needs a rest to recover sore everywhere and drained.
72 hrs no weights at all
Bench triples week Pretty happy
warm ups then
285x3
315x3
345x2.5 couldnt lock out last one
335x3
335x3
315x4
Had it in my head was gonna do 345x4 dont feel like i took the right approach. Its like i never know when my best set will be its usually 3-4
I should have took 345 on the fourth set today.
Oh well never done 3 sets of 3 with 335-345 range. Looking back my last 3 day didnt go past 315 so some good progress made.
Next week doubles
Paused DB press
85x6
100x5
100x5
close grips
225x10
245x6
185x15
db skull crushers and bar pressdowns.
Wish i would have got the 3rd rep at 345 but oh well will kill it next time.
your doing great!! looks spot on for 405 soon.
rep deadlifts
warm ups then
225x5
297x5 PR rep
315x5 PR rep
337x5 Pr rep
365x3
rack pulls
365x4
455x3
475x2
tbar row
1patex10
2px8
3px8
4px6 PR rep at that weight
pull ups
8
6
db row
115x8
90x14
lat pulldown 195x12
shrug machine
2 platesx10
4px8
6px8
8px8
10px6
70 ab weighted pull downs with tri rope
This is excellent. This is building strength right here. You didn't do any crazy jumps in weight. You put yourself against 345 and maybe you didn't hit the rep goal but you're so close. The next time it will be yours, and it will be your top set while your bottom working set will move up. Then you'll be trying 355x3 and you'll have that crazy hungry look in your eyes when you do it, cuz you know you want it.
Oh ya gettin pretty hungry.
Buddys top set he hit 405x2 i gotta get this done.
Bench round two
all paused
warm ups then
252x4
269x4
286x4
302x3
Might have been able to grind 4th but form been bad and didnt want a failed rep.
Felt beat up and low on energy today
OHP was a grinder
95x5
150x5
150x5
150x5
150x5
150x5 last rep such a grind like 3 seconds goin up
4 sets 12 lateral db raise
2 set rd reverse cable cross overs
150 crunchs done
Just started taking some creatine hcl this week. May help recover faster im hoping.
Friday 7/18/14
heavy squat another +10lbs but didnt finish the last rep @ 326.
warm ups then
252x2
269x2
297x2
326x1.5 had to have a bit of help at about 1/2 way
pause squats
247x3
247x3
bb curls
75x12
85x12
95x8
105x8
db hammers
30x10
40x8
50x8
60x8
75x4
calf raises 3 sets 14 560-620
I think for heavy squat day i might go to triples. Wasn't really sore after the heavy day.
Was planning to do doubles and singles today for bench, but said i gotta stick and get a triple pr. Benched with my partner at his brothers house. Well known cdn power lifter. 800lbs shirt bench and squatted over 1100 equipped.
Changed it up a bit as far as my work up to the top set and warm up. Glad i did. I will just accept im not strong out of the gate builds up over the sets. 3-4th set is usually the money shot.
Bar x 10
135x10
225 x 6 or so didn't count just cranked them out. Have only been doing a 3-4
The fun began
275x3
305x3
325x3
335x3
340x3 PR
315x5
Next time i hit triples probably keep first 3 sets same weight and then hit 340 and 350 for last two sets.
Close grip bench
225x15
255x8
275x6
some skull crushers and kickbacks done.