lookin good here brotha
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lookin good here brotha
155x1 is nice on the ohp man. Good job. enjoy those walks in the sun, idk what part of the country you are in, but its too hot for that down in so cal right now.
7/30/2017
Squat
135X15
185X12
225X10
275X7
295X3
315X2
325X1
275X6,5,4,3,3,3
Calve Press
200X20,20
Notes:
Definitely out of gas by the time I hit the backdown sets. So I just focused on getting good reps. Getting structurally stronger. Still working on the form, getting better.
8/2/2017
Bench Press
135X10
155X10
185X7X2sets,5X5sets,4,5,5,4X3sets,3
Pulldowns
140X10X5sets
140X7X5sets
Calve press
300X20X7sets
Notes:
Starting over on the bench. My trevails with the bench continue. Everything else is going good but something is just not right on the bench. On the second warm up even though the weight felt very light I realized that the bar path was all over the place I wasn't tight so I decided to take a step back and work on form. Basically I just decided to stay at 185 and reset every rep and focus on the bar path. I have work to do. I need to get the form down and burn it in. Had a great pump.
8/2/2017
2 mile walk AM
2 mile walk PM
The bench is kind of an outlier among the big 4 anyways as its the only lift that requires something other than the weights (i.e. squats, deads, ohp just require your body plus a barbell). Maybe because we dont naturally tighten our entire bodies to support the weight (its technique that must be learned), it is alot harder to master, and perfect. just a theory.
either way, nice work that looks like 14 sets of bench putting a shirt on today must have been painful
8/4/2017
Overhead Press
95X10
115X8
135X4
155Xfail
145X2
155Xfail
135X3,3
125X5,4X6sets,3
Curls
90X10
100X5
110X3X3sets
100X5
Tricep Pressdown
85X14
100X5X5sets
Notes:
I could not lock out 155, twice. It was going up real easy and then it just stopped. My theory is that I was not recovered from the bench volume on wed. 135 was giving me problems with the lockout as well so I decided on 125 which is a little heavier than where I was training before and get 30 reps there whatever it took. Also at 125 I made sure that the reps were slow and controlled to really work the movement. So I think it was a good session. The arms could use a little more volume if I wanted to accelerate it but they are responding fine with this.
8/4/2017
A.M.
2 mile Run/Walk
P.M.
2 mile Run walk
Notes:
I've been wanting to incorporate running to up the cardio but work isn't really letting me fit it in but I had the thought if I could just convert these 2 miles walks into runs my problem would be solved. So at least for now I'm adding some runs into the walks. In the morning I did 3 longer runs spread out and in the afternoon session I did 6 shorter runs spread throughout. I timed the afternoon session at around 29:30, way faster than just walking and that's another benefit to my time constrained life.
I like the added running during the walks. I used to know a guy who would run on one day of the week as training and h had a pretty impressive physique. Not to mention I think the cardio vascular element of it helps with lifting
Form and tightness are important. If your foot shifts out during a rep, thats energy lost. Things to help bench, push ups of all varieties, paused bench for explosiveness and speed off the bottom and hit close grips and floor press for the triceps. Watch the "so you think you can bench" series on elitefts that helped me a lot.
8/6/2017
Squat
135X15
185X12
225X10
275X8
315X1
275X4,4,3X5sets
Calve press
90X10
110X10
130X10
150X10
170X10
190X10
210X15
Notes:
The 275X8 on the Squat murdered me. 315X1 was a real grinder. But on the backdown sets I started recovering and was able to get 7 sets at 275. So still a good session. Not that I've ever had a problem with my knees but that joint is getting stronger. I'm just not feeling any strain what so ever from this load now, during or after the workout.
Went back to the designated calve press machine brought the seat all the way forward and found a position were I was really isolating the calves. Got a real nice pump. I'm going to stay on that for the calves. It goes to 350 so that will be good. I'm going to go earlier on Sundays to Squat. There's some bigger guys there earlier and there a little more energy in there then.
8/6/2017
2mile Walk/Run 26:36
8/8/2016
Bench Press(Narrow)
135X10
155X8
185X6
205X3X10sets
205X2X3sets
Pulldowns
140X10X6sets,9,8,9,8
Notes:
Bombs away! Reset every rep and focused on touching at the same spot and keeping the bar path in the groove. The narrow grip feels awkward, but I'm already thinking I can develop some power there. The biggest thing is keeping it in the groove. When I would find it, it would just fly up. Lately I've been thinking about taking the lifting more seriously instead of just farting around. So today when I got out early went straight to the gym. Let's see if I can commit to it a little more. The other day I was telling my wife, you know I've been feeling bigger. See agreed. Feeling like I've maybe finally put in a base where I can handle a little more volume and start responding. I'm curious to explore it.
8/9/2017
A.M. - 2 mile walk
Deadlift
135X10
185X10
225X10X5sets
Notes:
If I'm going to take the weights more seriously I had to put the deadlift back in. The only thing I have to say is that 10 reps and resetting each rep, sucks on the Deadlift LOL. Went pretty good, hands need conditioning.
10 reps on the deadlift sucks. Great job.
8/10/2017
Overhead Press
90X17
100X11
110X7,7,6,6,6,5,5
Curls
90X11
100X7
110X3
100X4,4,4,5
Tricep Pressdown
85X15
100X5
90X8,6,6,6,7
Notes:
Back to the fixed bars and higher volume on the pressing. Felt good. Really trying to develop the habit of getting more sessions in per week.
8/12/2017
A.M. 2 mile Walk
Bench (Narrow)
135X10
155x8
185X6
205X4
210X3X6sets,2X6sets
185X7,5,3
Pulldowns
145X10X4sets,7,7,6,5,8,5
Notes:
Was not recovered on the Bench and I had an archery qualifier this morning so I was up at 5 and was sleep deprived. And I could not find a groove to save my life. When I hit 185 it was pretty clear it wasn't going to be a good session and I thought about shutting it down and going Monday. But I was there and I was off today and I was concerned that the pressing would get pushed too far out so I decided to just grind it out. On the back down sets at 185 I was completely smoked. Not going to bench again until Thursday or Friday so that should be a better recovery.
Since I put the deadlift back in, I'm taking out the running.
Going to Deadlift on Weds and Squat on Sundays and I don't want the additional strain. I'll keep the walking to burn some calories, doing that at a faster clip. Tightened up the meal plan, going to take another run at 184.4 and see if I can finally break through. I'll get a weight tomorrow.