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Post by 3speed on Dec 5, 2015 15:01:47 GMT -5
Saturday 12/5/15
Couldn't squat today - felt lost in the gym.
Bench 135 X 5, 5 185 X 5 225 X 5 265 X 2 295 X 1 325 X 1 365 X 1 <--Gym PR. Feels good. 315 X 3, 5, 5 last rep done with long pause. Bench really felt good today. I'm not sure what's happening with it but I like it. Will have to back off of Monday's bench a little though to compensate for going a little crazy today.
A whole bunch of accessory work.
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Post by 3speed on Dec 9, 2015 19:13:47 GMT -5
Wednesday 12/9/15 BW 222
High Bar Squat 135 X about 5.3 million trying to loosen up my hips. 225 X 5, 5 Low Bar Squat 225 X 5 315 X 5 405 X 3 455 X 2 495 X 1 545 X 1 585 X 1 605 X 1 625 X 1 635 X 1 Done. Good day.
Didn't bench today. Hurt my left shoulder somehow Saturday - still nursing it.
Passed on deads - lazy.
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Post by Ryan on Dec 9, 2015 19:48:48 GMT -5
635 after 4 prior singles at mid 500s on up? That's not easy. Good stuff. And you're approaching a 3x bw squat dude. That's no joke at any age or in any weight class.
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Post by osu122975 on Dec 9, 2015 20:33:53 GMT -5
12/5 and 12/9 are excellent workouts! Nice work Woody. I'm extremely happy to see that 365x1 on the bench. That hopefully means things are climbing in the movement.
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Post by 3speed on Dec 12, 2015 16:50:44 GMT -5
Thanks guys.
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Post by 3speed on Dec 12, 2015 16:53:38 GMT -5
Saturday 12/12/15
HB Squat 135 X 5, 5 225 X 5 LB Squat 225 X 5 315 X 5 405 X 3 455 X 2 495 X 1 545 X 1 585 X 1 365 X 20
Notes: If anyone ever challenges you to do a set of 20 squats, RUN!!! The first 12 were easy. The next 3 were tough. By the time I got to 20 I had figured out what orange sounds like.
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Post by 3speed on Dec 14, 2015 21:33:50 GMT -5
Monday 12/14/15
Very short on time tonight.
Bench 135 X 5, 5 185 X 5 225 X 5 245 x 5 265 x 5 285 X 5 305 X 5 285 X 5 265 X 5 245 X 5 225 X 5 185 X 5 Much more difficult than I thought it would be. Shoulder still causing me a bit of pain.
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Post by osu122975 on Dec 15, 2015 6:50:45 GMT -5
If there were a super hero w/ a "V" on the front of his suit - You'd be "Volume Man".
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Post by 3speed on Dec 15, 2015 17:42:45 GMT -5
Yeah, it didn't seem like that much when I went through it. But, after I typed it out and looked at it, my first thought was "I did that after working 14 hours?!? Now wonder I'm so tired".
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Post by 3speed on Dec 16, 2015 21:17:13 GMT -5
Wednesday 12/16/15
HB Squat to warm up for deads 135 X 5, 5 225 X 5 315 X 5, 5
Deadlift 260 X 5 350 X 5 440 X 2 490 X 16 singles done 1 every 30 seconds - pretty good session. The idea was to do a bunch of singles because I'm still getting back into the sumo groove. (weird how tough it's proving to be) I wanted a weight that would move fairly quickly but heavy enough I needed to think about it. 490 was just right.
Underhand Grip Pulldowns 100 X 8 150 X 8 200 X 8, 8, 8
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Post by 3speed on Dec 19, 2015 19:37:23 GMT -5
Saturday 12/19/15
CG Bench 135 X 8, 8 185 X 8 205 X 8 225 X 8 245 X 8 265 X 8 245 X 8 225 X 8 205 X 8 185 X 8
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Post by Ryan on Dec 19, 2015 21:32:55 GMT -5
Holy crap. That looks nauseating. Lol
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Post by 3speed on Dec 20, 2015 13:38:25 GMT -5
I spent most of this year developing work capacity doing all 3 lifts each training session while doing 2-3 sessions per week. Looking back, that was a lot of volume on a weekly basis. The volume I'm doing in a single session right now is, historically, quite high for me, but I'm leaving each session feeling fresh and having no problems with recovery. I actually feel like I'm slacking by only hitting each lift once per week and am finding that I am much more anxious to get to the next session - almost like a 5 year old looks forward to Christmas. However, I am going to have to take a little down time. I had planned to squat Saturday, but could not get a psoas major to cooperate. I rode the bike for 10 minutes, did 2 squat sets with 135 and 2 with 225 and still couldn't come close to hitting depth. Even a half squat caused a sharp stabbing pain. I bailed on squat and went to bench - had to do close grip because of shoulder pain. I think with the Holidays and all that it might be a good time to take a little down time to just eat and heal up. Merry Christmas to all.
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Post by treders on Dec 21, 2015 9:49:36 GMT -5
Glad to see the trainings going well 3speed some very impressive lifting going on here your a great role model....and a Merry Christmas to you my friend and thanks for all the advice you have given me :-)
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Post by 3speed on Dec 24, 2015 12:08:28 GMT -5
Thank you treders. I hope the advice has proven fruitful.
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Post by 3speed on Dec 24, 2015 12:11:39 GMT -5
I know I need this time down to heal up. I am pretty beat up. But, it has only been 4 days out of the gym and I'm about to go crazy. I might not survive this.
Now, where did I leave the rest of that pie.....
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Post by Ryan on Dec 24, 2015 14:27:44 GMT -5
I ate it. Now on to the ice cream and then some more beer. Lol
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Post by treders on Dec 24, 2015 14:39:43 GMT -5
Thank you treders. I hope the advice has proven fruitful. I have just been messing around with the weights over the last 10 days really what with Christmas coming up, but on the whole I reckon my deadlift is back on par with what I managed before my injury and my bench is just 5kg off as I had a little bit of a tester on my last bench session so overall I'm really pleased.
In the new year I intend to just do an abbreviated 5x5 linear based program to start the year off before incorporating the Buckeye again as I really enjoyed using the program the way you laid it out for me.
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Post by 3speed on Dec 24, 2015 16:57:44 GMT -5
I ate it. Now on to the ice cream and then some more beer. Lol That's just not right. I knew there was something I didn't like about you.
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