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Post by 3speed on Apr 26, 2016 8:54:43 GMT -5
I did the same thing recently - appears to have worked for me.
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Post by Rosario-546 on May 17, 2016 6:50:59 GMT -5
Tuesday 05-17-2016 Wk-1 D-1 Bw ----
Bench 135x3x10 185x3x5
Inclinded 45x3x10 135x3x10
DB Flies 30x3x10
Side Raises 4x10
Front Raises 2x10
Note: Holy crap it feels like I too off 2 years not 2 weeks.
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Post by Rosario-546 on Jun 1, 2016 6:32:14 GMT -5
Tuesday 05-31-2016 Wk-1 D-1 Bw 188.0
Bench 135x10 185x8 225x6
Inclinded 135x10 155x8 175x6
DB Flies 30x10 35x8 40x6
Notes: Well I pretty much took the whole month of May off. Lets try to start this moving again!
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Post by Rosario-546 on Jun 3, 2016 5:44:08 GMT -5
Thursday 06-02-2106 Wk-1 D-2 Bw 187.4
Bar Rows 95x10 115x8 135x6 155x6
Lat Pulls 115x10 130x8 145x6
Hammer Rows 3x10
Bar Curls 3x10
DB Curls 3xMany
DB Shrugs 3xMany
Notes:
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Post by Rosario-546 on Jan 4, 2017 14:28:27 GMT -5
Wednesday 01-04-2017 Wk-1 D-1 Bw 187.2
Bw Pull-up 10-8-4 Lat Pulls 3x8 CG Pulls 3x8
Bar Curls 3x8 DB Hammer Curls 3x8 Forearm Curls 3x8
Notes: Holy crap it's been awhile!
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Post by dbunch on Jan 4, 2017 15:57:42 GMT -5
Hey! welcome back
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Post by osu122975 on Jan 4, 2017 16:22:13 GMT -5
Now that the cows are milked, its time to get back to work.
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Post by Ryan on Jan 4, 2017 16:34:49 GMT -5
Welcome back Adam. I started to think you hung it up for good.
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Post by Rosario-546 on Jan 7, 2017 18:00:18 GMT -5
Thanks Guys! It feels good to be back
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Post by Rosario-546 on Jan 7, 2017 18:01:08 GMT -5
Friday 01-06-2017 Wk-1 D-2 Bw 192.4
Flat Bench 5x5 Inclined 3x8 DB Flies 3x10
V-Push Dn 3x10 JM Press 3x12
Saturday 01-07-2017 Wk-1 D-3 Bw ----
Squats 3x10 Leg Ext 3x10 Leg Curls 3x10 Calf Ext 3xMany
Satanding OH Press 3x10 DB Side Raises 3x15
Notes: No clear plan, YET! But I do know Im pretty sore.
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Post by Rosario-546 on Jan 11, 2017 7:11:36 GMT -5
Wednesday 01-11-2017 Wk-1 D-1 (531 Template) Bw 190.6
Bench 150x5 170x5 190x9
DB Inclined 50x8 55x6 55x6 60x4
Hammer Machine Rows 90x10 140x8 190x8 190x8 190x6
DB Dips 4x6
Standing Bar Curls 50x5 60x5 70x15
Notes:Figured the base 531 Template is as good as any too dust off and start with. For the CORE movements only, but I might play with assist work then following any of the prescribed schemes.
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Post by Rosario-546 on Jan 18, 2017 7:23:01 GMT -5
Wednesday 01-18-2017 Wk-2 D-1 (531 Template) Bw ---.-
Bench 160x3 180x3 205x9
DB Inclined 50x8 55x6 55x6 65x4
Hammer Machine Pulls 90x10 140x8 140x8 140x8 190x6
DB Dips 4x6
Standing Bar Curls 60x5 70x5 80x18
Notes: Goal was just to get the same reps as week-1 with more weight. I am hitting two other day, just hard finding the time to log them in, I will.
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Post by Rosario-546 on Jan 25, 2017 7:37:16 GMT -5
Wednesday 01-25-2017 Wk-3 D-1 (531 Template) Bw 193.4
Bench 170x5 190x3 215x2 225x2 235x2 @9rpe
DB Inclined 55x8 60x6 60x6 70x4
Hammer Machine Pulls 2 90x10 140x8 140x8 140x8 190x6
BW Dips 3x6, 1x10
Standing Bar Curls 65x5 75x3 85x2 95x2 105x2 @8rpe
Notes:Changed up the scheme this morning and took the bench to 2@9 and standing curls to a 2@8. Just wanted a better idea where strength is at.
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Post by Rosario-546 on Jan 27, 2017 7:24:22 GMT -5
Friday 01-27-2017 Wk-3 D-2 (531 Template) Bw ---.-
Standing OH Press 65x5 85x3 105x2 115x2 125x2
DB Side Raises 3x10 Bar Front Raises 3x10 Machine Rear Delts 3x12
Notes:
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Post by Rosario-546 on Feb 8, 2017 7:26:15 GMT -5
Wednesday 02-08-2017 Wk-1 D-1 (RTS 80%) Bw 194.4
Bench x4@9 135x3x4 155x4 185x4 205x4 225x4 205x12
Redslingshot x4@9 225x4 245x4 265x4
JM Press x8@9 45x8 65x8 85x8 105x8
Notes: Felt good this morning. 205x12 was a 3rep inprovement from just 3 weeks ago, so Ill take it.
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Post by Rosario-546 on Feb 10, 2017 7:38:27 GMT -5
Friday 02-10-2017 Wk-1 D-2 (RTS 80%) Bw 195.2
FloorPress x4@9 135x3x4 155x4 185x4 205x4 225x4
Standing OHP x4@9 45x4 65x4 85x4 105x4 125x4 105x8
DB Floor Ext. x8@9 25x8 25x8 25x8
Notes:
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Post by Rosario-546 on Feb 15, 2017 7:22:42 GMT -5
Wednesday 02-15-2017 Wk-2 D-1 (RTS 85%) Bw ---.-
Bench x3@9 135x2x3 165x3 185x3 205x3 225x3 245x3 205x14
Redslingshot x3@9 225x3 255x3 275x3
JM Press x8@9 45x8 65x8 85x8 (STOP, slight elbow tighness) Finished with 5 set of 8 V-Push Dn.
Notes: Another jump in drop-set reps with 205.
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Post by Rosario-546 on Feb 17, 2017 7:08:45 GMT -5
Friday 02-17-2017 Wk-2 D-2 (RTS 85%) Bw ---.-
FloorPress x3@9 135x3x3 185x3 205x3 225x3 245x3
Standing OHP x3@9 45x3x10 65x3 85x3 105x3 125x3 135x3 95x12
DB Floor Ext. x8@9 25x8 27.5x8 30x8
Notes:
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Post by Rosario-546 on Feb 22, 2017 9:21:03 GMT -5
Wednesday 02-22-2017 Wk-3 D-1 (RTS 80%) Bw 195.6
Bench x4@9 135x4 185x4 205x4 225x4 245x4 (Skipped drop set today)
Redslingshot x4@9 245x4 265x4 285x4
JM Press x8@9 45x8 65x8 85x8 105x8
Notes: Repeating the 80% week, goal to improve all the weights from 2-week ago. Which I did even with a acky shoulder.
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Post by Rosario-546 on Feb 27, 2017 7:26:21 GMT -5
Friday 02-24-2017 Wk-3 D-2 (RTS 80%) Bw ---.-
FloorPress x3@9 135x3x4 185x4 205x4 225x4 245x4
Standing OHP x3@9 45x3x10 65x4 85x4 45x15 (Neck was sore, took it easy today)
DB Floor Ext. x8@9 25x8 27.5x8 30x8 32.5x8
Notes: Some extras today, DB Shoulders Raises, Rope Face Pulls, and Ab Crunches. 4xMany
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Post by Rosario-546 on Mar 1, 2017 7:21:23 GMT -5
Wednesday 03-01-2017 Wk-4 D-1 (RTS 85%) Bw ---.-
Bench x3@9 135x3 185x3 205x3 225x3 245x3 265x3 205x14 (This kicked my butt)
Redslingshot x3@9 245x3 275x3 295x3
JM Press x8@9 45x8 65x8 85x8 (I need to switch out this movement, shoulders really don't like anymore)
Notes: Excited to go 90% next week!
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Post by Ryan on Mar 1, 2017 8:38:26 GMT -5
Adam, you still a full-meet lifter or are you focusing primarily on bench nowadays? Just curious because I haven't seen you post anything about SQ/DL since you came back.
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Post by Rosario-546 on Mar 3, 2017 7:18:19 GMT -5
Adam, you still a full-meet lifter or are you focusing primarily on bench nowadays? Just curious because I haven't seen you post anything about SQ/DL since you came back. Ryan, I've gotten back under the bar a few times, but not enough to start any kind of programming. My Saturday sessions have been hit or miss since returning, more miss then hit, ha.
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Post by Rosario-546 on Mar 3, 2017 7:18:52 GMT -5
Friday 03-03-2017 Wk-4 D-2 (RTS 85%) Bw 194.2
FloorPress x3@9 135x3x10 185x3 225x3 245x3 265x3
Standing OHP x3@9 45x2x10 65x3 85xx3 105xx3 125x3
Machine Tricpt Ext. x6@9 60x6 80x6 100x6 110x6 120x6 130x6 100xMany
Notes: Typically Im in and out of the GYM by 6:30am. Running late this morning, what a mistake! Who are all of these people who don't have to work, ha.
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Post by Rosario-546 on Mar 8, 2017 7:16:59 GMT -5
Wednesday 03-08-2017 Wk-5 D-1 (RTS 90%) Bw ---.-
Bench x2@9 135x2x5 185x2 225x2 255x2 275x2
Redslingshot x2@9 275x2 295x2 315x2
V-Push Dns x6@9 50x20 65x10 80x6 87.5x6 95x6
Notes:
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