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Post by Rosario-546 on Jul 4, 2015 13:04:43 GMT -5
Saturday 07-04-2015 Wk-2 D-3 Bw 187.0
CG Bench 185x8 225x6 255x4 275x4
Yellow Slingshot 315x3 35x2 355x1
Jm Press 95x12 115x10 135x8 155x6 175x4 PR
DB Inclend Ext 30x3x8
Notes:
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Post by Rosario-546 on Jul 6, 2015 5:50:33 GMT -5
Sunday 07-05-15 Wk-2 D-4 Bw ---
Bar Curls 45x10 65x10 85x10 105x8 125x5
Seat DB Curls 30x8 32.5x8 35x8
Preacher Curls 80x10 95x10 110x10
Forearm Curls 95x3xMany
Pyrmid DB Curls Start 45x12 through 20xMany
Notes:
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Post by Rosario-546 on Jul 7, 2015 6:35:16 GMT -5
Tuesday 07-07-2015 Wk-3 D-1 Bw 184.8
......AM Session......
Bench 245x6 265x4 285x2 305x2 225x15 (I'm dumping this dropset for a few weeks, the reps have been tanking. Might replace with a few heavy slingshot sets or nothing at all.)
Inclined 155x8 205x5 235x3
Machine Flies 145x8 175x8 205x8
Bar Rows 95x8 115x8 135x8
Lat Pulls 130x8 145x8 160x8
Hammer Rows 175x8 190x5 205x3
......PM Session......
Squat (Beltless) 135x2x3 185x2x3 225x2x3 275x3 295x3
Notes: Im making attempts to get back on the soccer field, what that means for power-lifting, time will tell. It's been a long time, but the fire is still there.
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Post by Ryan on Jul 7, 2015 6:57:07 GMT -5
Tuesday 07-07-2015
225x15 (I'm dumping this dropset for a few weeks, the reps have been tanking. Might replace with a few heavy slingshot sets or nothing at all.)
I've never been a fan of AMRAP work, or even high rep sets in general because my form breaks down like crazy when I go beyond 5 reps of anything that's even marginally heavy, so I totally hear you.
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Post by Rosario-546 on Jul 9, 2015 10:14:11 GMT -5
Thursday 08-09-2015 Wk-3 D-2 Bw 188.8
......AM Session......
Seated OH Press 135x6 155x4 175x2
DB OH Press 70x8 80x6 90x4
Bar Shrugs 135x15 225x3x15
DB Side Rasies 25x8 27.5x8 30x8
Bar Front Raises 45x3x12
Upright Rows 45x8 65x8 85x8 105x8
......PM Session......
Deadlift (Beltless) 135x3 225x3 315x3 405x3 435x3
ATG Squats (Beltless)
Notes:
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Post by 3speed on Jul 9, 2015 20:50:01 GMT -5
Adam, I know I've said it before, but I swear I have to keep reminding myself that you are under 190 when I read your log. Strong work.
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Post by Rosario-546 on Jul 13, 2015 5:41:16 GMT -5
Adam, I know I've said it before, but I swear I have to keep reminding myself that you are under 190 when I read your log. Strong work. If I find my way back onto the soccer field 180 might be the new 190, ha.
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Post by Rosario-546 on Jul 13, 2015 5:41:41 GMT -5
Saturday 07-11-2015 Wk-3 D-3 Bw 188.6
CG Bench 185x8 225x6 265x4 285x4
Yellow Slingshot 325x3 345x2 365x1
Jm Press 95x12 115x10 135x8 155x6 175x4
DB Floor Ext 30x8 32.5x8 35x8
V-Pushed Downs Pyramid Start 80x12 through 20xMany (30sec between sets)
Notes: That Pyramid did the trick, my triceps are shot!
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Post by Rosario-546 on Jul 13, 2015 5:44:17 GMT -5
Sunday 07-12-2015 Wk-3 D-4 Bw 189.8
Bar Curls 45x10 65x10 85x10 105x8 125x5
Seat DB Curls 30x8 32.5x8 35x8
Preacher Curls 80x12 95x12 110x12 125x9 140x6 155x4
Forearm Curls 95x3xMany
Pyramid DB Curls Start 45x12 through 20xMany (30sec between sets)
Notes:
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Post by Rosario-546 on Jul 14, 2015 6:56:14 GMT -5
Tuesday 07-14-2015 Wk-4 D-1 Bw 188.4
......AM Session......
Bench 255x6 275x4 295x2 315x2
Inclined 165x8 215x5 245x3 265x3
DB Flies 35x8 40x8 45x8 50x8
Bar Rows 95x8 135x8 155x8 175x8
Lat Pulls 130x8 145x8 160x8
Hammer Rows 175x8 190x5 205x3
......PM Session......
Squat (Beltless) Skipped my calves are smoked from Sundays extra session!
Notes:
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Post by Rosario-546 on Jul 16, 2015 6:20:11 GMT -5
Thursday 07-16-2015 Wk-4 D-2 Bw 185.8
......AM Session......
Seated OH Press 135x6 165x4 185x2
DB OH Press 70x8 80x6 90x4
Bar Shrugs 135x3x25
DB Side Rasies 25x8 27.5x8 30x8
Bar Front Raises 45x8 55x8 65x8 75x8
Upright Rows 65x8 85x8 105x8
......PM Session......
Deadlift (Beltless) Skipped my calves are STILL smoked from Sundays extra session!
Notes:
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Post by Rosario-546 on Jul 20, 2015 5:55:05 GMT -5
Saturday 07-18-2015 Wk-4 D-3 Bw 187.6
CG Bench 185x3 225x3 275x1 295x1 315x1 (Comp Paused)
Yellow Slingshot 315x7 225x10 135x10
DB Floor Ext 35x8 37.5x8 40x8
V-Pushed Downs Pyramid Start 135x12 through 80xMany (30sec between sets)
Notes:
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Post by Rosario-546 on Jul 20, 2015 5:56:23 GMT -5
Sunday 07-19-2015 Wk-4 D-4 Bw 187.8
Bar Curls 45x12 65x10 85x8 105x6 125x4
Seat DB Curls 35x8 37.5x8 40x8
Preacher Curls 110x12 125x9 140x6 155x6 170x3
Forearm Curls 95x3xMany
Pyramid DB Curls Start 45x12 through 20xMany (30sec between sets)
Notes: Played pickup soccer Sat and Sun for about an hour each. The mind is there, the legs are there, the lungs are shot! Sat was horrible, Sun was much better. I realized Sat I had to play smarter, because my typical full speed is only there for about 10mins and then Im screwed. It feels great to be back out there!
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Post by Rosario-546 on Jul 21, 2015 8:28:37 GMT -5
Tuesday 07-21-2015 Wk-5 D-1 Bw 188.4
......AM Session......
Bench 265x6 285x4 305x2 325x2
Inclined 175x8 225x5 255x3
DB Flies 45x8 50x8 55x8
Bar Rows 135x2x8 135x16
Lat Pulls 130x8 145x8 160x8
CG Pulls 175x8 190x5 205x3
......PM Session...... Squat
Notes: Wasnt sure how this session would go with all the running around this weekend, but went just fine.
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Post by Rosario-546 on Jul 23, 2015 7:37:11 GMT -5
Thursday 07-23-2015 Wk-5 D-2 Bw 187.2
......AM Session......
Seated OH Press 145x6 175x4 195x2 135x16
DB Arnolds 40x8 45x8 50x8
DB Side Rasies 25x8 27.5x8
Bar Front Raises 45x8 45x8
Notes: I felt like crap this morning after doing that burnout set with 135.
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Post by Rosario-546 on Jul 25, 2015 8:12:49 GMT -5
Saturday 07-25-2015 Wk-5 D-3 Bw 187.2
CG Bench 225x5x5
Jm Press 95x12 115x10 135x8 155x6
DB Floor Ext 35x8 37.5x8 40x8
V-Pushed Downs Pyramid Start 135x12 through 80xMany (30sec between sets)
Notes:
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Post by Rosario-546 on Jul 27, 2015 6:57:19 GMT -5
Sunday 07-26-2015 Wk-5 D-4 Bw 188.0
Bar Curls 65x12 85x10 105x8 125x6
Seat DB Curls 35x8 37.5x8 40x8
Preacher Curls 110x12 125x9 140x6 155x6 170x3
DB Forearm Curls 40x3xMany
Notes:
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Post by Rosario-546 on Jul 29, 2015 13:32:47 GMT -5
Tuesday 07-28-2015 Wk-6 D-1 Bw 187.8
......AM Session......
Bench 275x6 295x4 315x2 335x1
Inclined 185x8 225x5 265x3
DB Flies 45x8 50x8 55x8
Bar Rows 135x8 155x8 175x8
Lat Pulls 130x8 145x8 160x8
Notes:
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Post by Ryan on Jul 29, 2015 14:15:32 GMT -5
Tuesday 07-28-2015 Wk-6 D-1 Bw 187.8
......AM Session......
Bench275x6 295x4 315x2 335x1 Inclined185x8 225x5 265x3 DB Flies45x8 50x8 55x8 Bar Rows135x8 155x8 175x8 Lat Pulls130x8 145x8 160x8 Notes: Adam, do you pause your higher-poundage work reps in general, or do write in your log specifically when you've done pause reps (bench of course). Thanks, Ryan
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Post by Rosario-546 on Jul 30, 2015 6:33:31 GMT -5
General yes I do, but the last few training cycles Im mixing it up will all TG work. My PR TG and COMP are the same.
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Post by Rosario-546 on Jul 30, 2015 6:33:47 GMT -5
Thursday 07-30-2015 Wk-6 D-2 Bw 189.2
......AM Session......
Seated OH Press 155x6 185x4 205x1 (Way outa the grove, not sure what happened)
DB Arnolds 40x8 45x8 50x8 55x8
DB Shrugs 60x20 70x20 80x10
DB Side Rasies 25x8 27.5x8 30x8
Bar Front Raises 45x8 55x8 65x8 75x8
Upright Rows 65x8 85x8 105x4 (Hit the wall, HARD. I was SS with 10x Pullups though)
Notes:
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Post by Rosario-546 on Aug 3, 2015 5:59:53 GMT -5
Saturday 08-01-2015 Wk-6 D-3 Bw 187.2
CG Bench (Comp + TG) 225x5 255x2 275x2 295x2 315x2
CG Yellow Slingshot 315x7
DB Floor Ext 35x8 37.5x8 40x8
V-Pushed Downs Pyramid Start 80x12 through 850xMany (30sec between sets)
Notes:
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Post by Rosario-546 on Aug 4, 2015 6:54:03 GMT -5
Tuesday 08-04-2015 Wk-7 D-1 Bw 187.8
......AM Session......
Bench 285x6 305x4 325x2
Yellow Slingshot 345x2 365x2 385x1
DB Flies 45x8 50x8 55x8
Notes:
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Post by Rosario-546 on Aug 6, 2015 12:27:57 GMT -5
Thursday 08-6-2015 Wk-7 D-2 Bw 187.4
......AM Session......
Seated OH Press 95x3 135x3 165x3 185x3
DB Arnolds 45x8 55x8 65x8
Bar Shrugs 135x3x25
DB Side Rasies 25x8 27.5x8 30x8
Bar Front Raises 45x8 55x8 65x8
Upright Rows 65x8 85x2x8
2ct Squats 135x2x3 185x3 225x3
Notes:
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Post by Rosario-546 on Aug 12, 2015 6:20:26 GMT -5
Tuesday 08-11-2015 Wk-1 D-1 Bw 186.6
Bench 4@9 135x4 185x4 225x4 275x4 295x4 (Last rep paused)
Yellow Slingshot 315x9 (Ties PR)
DB Inclined 70x8 80x8 90x8 100x6
Machine Flies 130x10 160x10 190x10
Notes: Hit the rest button this morning, back to an RPS type rep scheme
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