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Post by Cormac on Aug 7, 2015 14:47:34 GMT -5
Friday 7/8/2015
SQUAT
Bar x 10 135 x 5 198 x 4 242 x 3 286 x 2
320 x 3,2,1,3,2,1. with belt
Deadlift
135 x 5 220 x 3 286 x 2 352 x 1
415 x 3
Speed deadlifts - 350 - 7 x 3. (3 reps done every 60 secs).
Front squat holds - 310 - 3 x 1 (hold for 15 secs).
Band hamstring curls - 3 x 15 w red band.
Notes. Horrendous training tonight. Running on very little sleep and my legs were still sore from tuesday. It's a pity my hardest training is scheduled at the end of my training week. Oh well I just have to get stronger.
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Post by Cormac on Aug 10, 2015 14:31:04 GMT -5
Monday 10/8/2015
COMP BENCH bar x 10 90 x 5 132 x 4 165 x 3 190 x 1 210 x 1
190 - 6 x 3 (triple done every 60 secs).
Dead Bench - 200 - 6 x 1. (single done every 60 secs).
Pause db floor flyes - 25 - 3 x 14 superset with neutral grip pull up (bw +5lb) 3 x 5
Chin up x 5,4,3 superset with ez curl - 55lb x 9,7,5
Notes. Bench felt good today, happy with how it went.
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Post by Cormac on Aug 11, 2015 16:49:31 GMT -5
Tuesday 11/8/2015
Squat 45 x 10 132 x 5 198 x 4 242 x 3 286 x 1
325 x 3,2,1,3,2,1. with just belt.
Deadlift 135 x 3 220 x 2 308 x 1 375 x 1 425 x 3
Speed Deadlift. 350 - 8 x 3. (triples done every minute).
15 sec Front Squat holds - 320 - 3 x 1
Notes. Squats moving in the right direction again everything is starting to move more solidly. Also 425 x 3 is a rep pr deadlift for me. I'm especially happy I did this after heavy squats. Can't wait to see where my deadlifts at in the near future.
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Post by Cormac on Aug 16, 2015 20:12:59 GMT -5
Saturday 16/8/2015
Close grip bench
190 x 5, 5,6.
Dips - 40 x 8 , bw x 12
Barbell tricep extensions - 3 x 10
Notes. Travelled to Michigan on my holidays so this workout was kind of an afterthought, I was struggling with jet lag and lack of food to really get a productive session in.
Sunday 17/8/2015
Squats 225 - 10 x 3 with 1 minute rest between sets.
1 leg dumbbell deadlifts - 45s - 3 x 5 each leg.
1 legged leg press - 3 x 10 each leg
Chest supported rows - 55s - 4 x 8
Face pulls - 1 x 20.
Notes. This Michigan heat is tough on me. I'm completely gassed out every time I train due to the humidity. I just decided to keep the weight very light on squats and keep rest periods short for conditioning.
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Post by Cormac on Aug 18, 2015 22:58:53 GMT -5
Tuesday 19/8/2015
Deload.
3 sec pause bench.
155 - 5 x 3.
Chest fly - 25s - 3 x 14..... superset... chins 3 x 5
Lat pull down - x 10,10,8,8
Pec dec - x 15,12,12.
Neutral grip pull ups - bw x 7, 3 superset barbell curls - 40lb x 10, 10.
Notes. Boring training week for me. I'm on holidays with my wife and have my scheduled deload. The gym im using is also quite limited for power training so i'm just gonna do some bodybuilding stuff this week and keep it light.
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Post by Cormac on Aug 21, 2015 23:31:14 GMT -5
Friday 22/8/2015
Pause Squats. (1 sec pause in the hole). bar x 10 135 x 5 185 x 4 225 x 3
245 - 5 x 3.
Deadlifts 135 x 5 225 x 3 308 - 3 x 3.
Lunges 25s x 10 each leg 30s x 10 each leg 30s x 10 each leg
Single leg, leg press 3 x 10 each leg.
Notes. Another light deload day. Decided to hammer single leg work today for a change of pace, something I definitely need to do more often.
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Post by Cormac on Aug 23, 2015 15:43:28 GMT -5
Sunday 23/8/2015
Comp Bench.
bar x 10 95 x 5 125 x 5 155 x 4 185 x 3 205 x 2 215 x 1
195 - 5 x 3 (with a closer grip, about an inch and a half closer).
Spoto press with 1 sec pause
135 x 3 185 x 3 195 x 3 205 x 3
Chest flies - 30 - 3 x 14 ss neutral grip pull ups bw + 5lb - 3 x 5.
db curls - 25s x 10,7 - 20s x 8.
Notes. Bench is starting to move in the right direction again.
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Post by Cormac on Aug 26, 2015 15:07:18 GMT -5
Wednesday 26/8/2015
Squats bar x 10 132 x 5 198 x 4 265 x 3 300 x 2
335 x 3 rpe 8 (add belt).
300 - 5 x 3 (with two minute breaks. First 3 sets without belt).
Deadlifts 132 x 3 220 x 1 308 x 1 375 x 1
430 x 2
365 - 5 x 3 (with 90 sec breaks).
Front squat static holds for 15 secs 330 - 3 x 1
Notes. Struggling pretty bad with jet lag but I'm getting the work in regardless. Lots of sets of squats and deadlifts.
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Post by Cormac on Aug 27, 2015 15:10:16 GMT -5
Thursday 27/8/2015
Press. 135 - 10 x 1 , (rep done every 60 secs).
Close grip bench (touch and go).
200 - 3 , 3 , 4.
Dips bw +50lb x 6 bw x 14
T3 raise - 3 x 15
Dicks press - 77 - x 8,8,8,8,7.
Notes. Man oh man do I hate overhead press, I can't wait until I get a break from it. Close grip bench is moving in the right direction though.
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Post by dbunch on Aug 27, 2015 15:39:20 GMT -5
LoL - I am not a big fan of overhead work either, but I have fould that when I neglect it, it had a negitive effect on my bench. so I "press" on I'm almost afraid to ask but what is a Dicks press?
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Post by Cormac on Aug 29, 2015 13:49:42 GMT -5
I haven't been using the press long enough to know if it benefits my Bench or not. It makes sense that it would since a lot of the same muscles involved in Benching are used in the press. As regards the dicks press, it's like a tricep extension and a press, Josh bryant put it into my programming this week, i'd never heard of it before. www.youtube.com/watch?v=yt0oP2sEFFc
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Post by Cormac on Aug 30, 2015 14:31:58 GMT -5
Sunday 30/8/2015
Pause Safety Squats (1 sec pause).
bar x 10
125 x 5
150 x 4
187 x 3
215 - 5 x 3 with 1 minute rests.
T-Bar Row 100 - 4 x 6.
Reverse Lunges 35s - 3 x 6
Notes. Short and sweet today. I missed my light squat day during the week and it's always very hard finding the time to do it on a Sunday. This was a struggle today even though the weights were very light, I wanted to be in and out as quickly as possible.
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Post by dbunch on Aug 31, 2015 5:51:11 GMT -5
I haven't been using the press long enough to know if it benefits my Bench or not. It makes sense that it would since a lot of the same muscles involved in Benching are used in the press. As regards the dicks press, it's like a tricep extension and a press, Josh bryant put it into my programming this week, i'd never heard of it before. www.youtube.com/watch?v=yt0oP2sEFFcThanks, I actually did google it and found several variations of the lift. LoL one was even an overhead press.
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Post by Cormac on Aug 31, 2015 14:26:31 GMT -5
Monday 31/8/2015
Comp Bench (all reps competition paused).
bar x 10 115 x 5 155 x 4 187 x 3 220 x 1
200 - 5 x 3. 2 minutes rest between sets.
Spoto press with 1 sec pause
215 - 3 x 1
Fly - 35lb - 3 x 15 superset with neutral grip ring pull ups - bw + 7.5lb - 3 x 5
Football bar curls with thick grips x 8,7 Db curls x 10
Notes. Volume pr on bench today with the necessary comp pauses. Hit up a fairly fast 220lb single as well. Overall I think I should be capable of a small pr in the coming weeks.
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Post by osu122975 on Aug 31, 2015 19:34:42 GMT -5
Do you feel like the training is working?
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Post by Cormac on Sept 1, 2015 4:56:07 GMT -5
Do you feel like the training is working? I feel that I will have some pr's coming my way on my non wrapped squat and on my bench. As regards deadlifts i'm not sure yet as this program has me training them constantly in a fatigued state after heavy squats. The volume i'm doing is quite high and the rest periods are quite low, usually around 90 secs to 2 minutes so I think when the volume cuts back and the rest periods increase I should be stronger as iv'e built quite a big base these past 6 weeks. If my non wrapped squat goes up then my wrapped squat will surely go up as well. I compete raw with wraps so Il have to bring wraps back into training at some point.
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Post by Cormac on Sept 1, 2015 14:26:44 GMT -5
Tuesday 1/9/2015
Squats
bar x 10 135 x 3 220 x 3 265 x 3 308 x 1
346 x 3. with belt + light knee sleeves.
305 - 5 x 3 with 2-3 minute rests.
Deadlifts 135 x 3 220 x 1 308 x 1 396 x 1
440 x 2 " rep pr.
Speed deadlifts 370 - 4 x 3 with 90 secs rest in between sets.
Notes. Very strange day, I came in exhausted as ive trained the last 3 days in a row. My top set of squats were a grind, honestly an rpe 10. But deadlifts felt great, they were fast and I could of hit 440 for 3-4 for definite if I had of pushed it. Coffee must have kicked in late today.
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Post by Cormac on Sept 3, 2015 15:23:35 GMT -5
Thursday 3/9/2014
Overhead Press bar x 8 65 x 5 100 x 3 115 x 2 125 x 1
140 - 7 x 1 155 x 0 (got carried away should have stuck to the script).
Close grip Bench - tng
bar x 10 135 x 3 175 x 3
205 x 3 205 x 3 205 x 4 *rep pr
Dips 55lb x 6 bw x 15
Banded rear delt flyes x 20,20,15.
Dicks press - 80 - 5 x 8
Notes. Got a bit carried away on the press today and went for a pr after lots of hard singles. Managed 4 reps at 205 on close grip today so my bench is going well at the moment.
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Post by dbunch on Sept 3, 2015 16:27:12 GMT -5
Thursday 3/9/2014 Overhead Press bar x 8 65 x 5 100 x 3 115 x 2 125 x 1 140 - 7 x 1 155 x 0 (got carried away should have stuck to the script). Close grip Bench - tng bar x 10 135 x 3 175 x 3 205 x 3 205 x 3 205 x 4 *rep pr Dips 55lb x 6 bw x 15 Banded rear delt flyes x 20,20,15. Dicks press - 80 - 5 x 8 Notes. Got a bit carried away on the press today and went for a pr after lots of hard singles. Managed 4 reps at 205 on close grip today so my bench is going well at the moment. LoL - the date threw me off I like to stick to the script too but sometimes it just feels too good and you have to get cocky and go for it.
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Post by Cormac on Sept 6, 2015 16:02:03 GMT -5
5/9/2015
Safety bar Pause Squats
220 - 4 x 3
T-Bar rows - 100 - 4 x 6
Reverse lunges - 45s - 3 x 4
Landmines - 25s - 3 x 8.
Notes. Nothing special just working on some weaknesses.
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Post by Cormac on Sept 7, 2015 14:22:51 GMT -5
Monday 7/9/2015
Bench bar x 10 115 x 5 155 x 4 175 x 1 198 x 1 210 x 1 225 x 1 ( I got a good long pause on this).
205 - 3 x 3
Spoto Press(with 1 sec pause). - 220 - 3 x 1
Flyes - 40s - 3 x 8 superset weighted pull ups bw + 10lb 3 x 5
Football bar thick bar curls - x 6, 6 , 8.
Notes. Average training tonight. Pretty happy to be benching these weights on my texas power bar though, I have always found it to be a terrible bar for benching with so when I get back to using the regular bench bar I should be killing pr's.
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Post by Cormac on Sept 8, 2015 15:31:05 GMT -5
Tuesday 8/9/2015
Squats
bar x 10 132 x 5 198 x 3 242 x 3 286 x 3 330 x 3 add knee sleeves and belt.
357 - 2 x 2
Speed squats
315 - 4 x 3 with 2 minute rests between sets.
Deadlifts 132 x 3 220 x 2 315 x 1 396 x 1
450 x 2.
Speed deadlifts
380 - 3 x 3 with 90 secs rest between sets.
Notes. This was exhausting. The squats were very difficult today I was struggling to find my rhythm with them. Deadlifts felt good I could have pulled my top set for a triple.
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Post by Ryan on Sept 9, 2015 7:54:39 GMT -5
Tuesday 8/9/2015 Squats bar x 10 132 x 5 198 x 3 242 x 3 286 x 3 330 x 3 add knee sleeves and belt. 357 - 2 x 2 Speed squats 315 - 4 x 3 with 2 minute rests between sets. Deadlifts 132 x 3 220 x 2 315 x 1 396 x 1 450 x 2. Speed deadlifts 380 - 3 x 3 with 90 secs rest between sets. Notes. This was exhausting. The squats were very difficult today I was struggling to find my rhythm with them. Deadlifts felt good I could have pulled my top set for a triple. Good work there.
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Post by Cormac on Sept 10, 2015 14:55:59 GMT -5
Thursday 10/9/2015
Press
bar x 10 60 x 5 85 x 3 110 x 3 132 x 2
145 - 6 x 1.
Close grip bench (touch and go).
bar x 10 132 x 5 176 x 3 198 x 1
210 - 3 x 3.
Dips bw + 60 x 6 bw x 16
Rear delt flyes-10s - 3 x 20
Dicks press - 85 - 5 x 8
Notes. Close grip is much stronger now than before I started this new program 7 weeks ago. I'm hoping it transfers into a bigger overall bench.
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Post by 3speed on Sept 10, 2015 17:11:47 GMT -5
Notes. Close grip is much stronger now than before I started this new program 7 weeks ago. I'm hoping it transfers into a bigger overall bench. It will. Closer grip helps wider grip but the reverse is not true.
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