|
Post by osu122975 on May 4, 2017 15:42:07 GMT -5
5-1-17 Squat worked up to 400x5
5-2-17 Bench worked up to 415 for two sets of 5 in my new Titan Magnum.
5-3-17 Deadlift worked up to 405 for two sets of 5.
|
|
|
Post by osu122975 on May 8, 2017 14:22:31 GMT -5
5-8-17 Squat worked up to 300x5 350x4 400x3 + 3 sets each of standing ab pulldowns, sldl's and reverse hypers. Did not train with the crew today so went conservative-ish on the numbers.
Went to a WNPF meet yesterday with Nate, his nephew JJ and Brian from my gym. Nate is now 58; weighed in at 238 and went 460-425-650 for a lifetime PR total of 1535. Brian weighed in at 236 and went 565-350-570 for a 1485 total. I must say WNPF ran a great meet. The venue was awesome and everything flowed smoothly.
|
|
|
Post by Ryan on May 8, 2017 14:29:32 GMT -5
yea, they run a quick meet and Troy is a good all around guy. I've lifted at 3 or 4 of their meets in NJ and FL and not a single one of them went more than 6hrs from rules to trophies.
|
|
|
Post by osu122975 on May 11, 2017 3:11:02 GMT -5
5-9-17 Bench worked up to 360 for a double. Accessories were 3 sets of cable pushdowns, cable pulldowns, hammer curls and lateral raises
5-10-17 Deadlift worked up to 375x5. Accessories were 3 sets of deficit pulls, good mornings with SSB bar, and standing ab pulldowns with bands.
5-12-17 Bench worked up to 365x5 in the Magnum + accessories for the upper body.
|
|
|
Post by osu122975 on May 17, 2017 3:09:35 GMT -5
5-15-17 Squat heavy this week. Worked up singles at 420-470-510.
5-16-17 Bench heavy this week. Worked up singles in the Magnum at 375-415-465 and then a whopping dream come true at 505!!
5-19-17 Pulls light 315 for 3 sets of 5 then some accessory work with reverse hyper, barbell rows and standing ab pulldowns.
|
|
|
Post by osu122975 on Jun 28, 2017 13:53:22 GMT -5
Still hitting the weights. Getting better all the time.
Pulls last week went 405x8 squat was 400x8 bench raw was 325x5,3,3,3,3 and 395x5 in the Magnum. Went to a wider squat stance which has helped a lot. Had reps to spare on squat and DL.
As of now, programming is reps at 80% every 4 weeks and a heavy single on the 5th week. Subject to change, but that's the plan.
|
|
|
Post by osu122975 on Jul 4, 2017 14:54:28 GMT -5
7-3-17 Squat worked up to a single 400,460,510(tie PR),530(PR)
Cookin' along.....
|
|
|
Post by osu122975 on Jul 19, 2017 3:10:11 GMT -5
7-18 squat 400x3 420x3 pause last rep each set 7-19 bench 285x3 325x3 raw 375x5 415x5 Titan Magnum
|
|
|
Post by osu122975 on Jul 27, 2017 16:58:09 GMT -5
7-24-17 Squat up to 400x5 7-25-17 Slingshot up to 425x5 7-26-17 Deadlift up to 405x5 455x2 500x2
Trying to establish baselines for my 5's each week. Getting stronger little by little. Will be working slingshot for a while to improve lockout since I struggle with it so much.
Current program is looking like this but can change depending:
Phase 1: Wk1 - squat single, sling bench 5's, pull 5's Wk2 - squat 5's, raw bench single, pull 5's Wk3 - squat 5's, sling bench 5's, pull single Wk4 - all 5's
Phase 2: Wk1 - squat single, bench or sling single alternating weeks, pull 5's Wk2 - squat 5, sling bench 5, pull single Wk3 - all 5's
Phase 3: Wk1 - squat single, bench single, pull 5 or 3 Wk2 - squat 5 or 3, sling bench 5, pull single
The different phases will be cycled depending on how far out from the meet I am. Phase 1 will be the majority of the work in a 4 week cycle. Phase 2 is generally about 8-10 weeks out and phase 3 is anywhere from 2-4 weeks out.
|
|
|
Post by osu122975 on Jul 28, 2017 18:55:59 GMT -5
7-28-17 accessory v-bar pushdowns 10 x 40-60-70-80 easy hammer curl 10 x 30-40-55(hard)-45 pulldown straight bar 10 x 120-150-180-180 rev hyp 10 x 100-150-170-200 barbell holds one hand (grip work) 30 sec x 95-95-115-115 plate finger holds 2-10lb plates for max time x multiple sets each hand lots and lots of yellow band delt work for right shoulder pain but working both shoulders (front/side/rear) high reps
|
|
|
Post by osu122975 on Aug 4, 2017 3:15:36 GMT -5
7-31-17 Squat worked up to opener-ish single at 490. 8-1-17 Bench worked up to a heavy 5 at 435 in the slingshot. 8-4-17 Deadlift worked up to heavy 5 at 405 then 455x4
|
|
|
Post by Ryan on Aug 4, 2017 12:54:36 GMT -5
7-31-17 Squat worked up to opener-ish single at 490. 8-1-17 Bench worked up to a heavy 5 at 435 in the slingshot. Eric, this really great. It's the most (and most consistently) your squat has moved in quite some time, possibly ever since I've been a member here. Good for you! What do you attribute this to, aside of the standard "make sure to get proper rest, eat, etc"?
|
|
|
Post by osu122975 on Aug 4, 2017 15:40:07 GMT -5
7-31-17 Squat worked up to opener-ish single at 490. 8-1-17 Bench worked up to a heavy 5 at 435 in the slingshot. Eric, this really great. It's the most (and most consistently) your squat has moved in quite some time, possibly ever since I've been a member here. Good for you! What do you attribute this to, aside of the standard "make sure to get proper rest, eat, etc"? - A new gym with amazing training partners who won't let me be a puss. - Training program - Better technique
|
|
|
Post by osu122975 on Aug 9, 2017 15:39:54 GMT -5
8-8-17 Squat worked up to 420x3 Bench worked up to 315x1
Right shoulder is giving me fits right now. Probably a strained tendon because the pain went down into my bicep as well. Been hitting heavy 5's with the slingshot and that's probably what's doing it. Gonna attempt to rest it the next couple of weeks.
8-10-17 Deads up to 455 for a couple of singles.
8-11-17 Deads up to 350x10
Deadlift sucked on Thursday so came back in Friday for some reps.
|
|
|
Post by osu122975 on Aug 18, 2017 3:09:31 GMT -5
8-14-17 Squat up to 350x10
8-15-17 Bench up to 260x10
8-17-17 Deads up to 365x10
|
|
|
Post by osu122975 on Aug 24, 2017 18:00:52 GMT -5
8-22-17 Squat up to 365x10
8-23-17 Bench with blue sling up to 265x10
8-24-17 Deads up to 370x10
Right shoulder strain. Have to go light on the bench for a while.
|
|
|
Post by osu122975 on Aug 31, 2017 17:20:29 GMT -5
8-29-17 Squat up to 370x5 - hamstrings were extremely sore from weekend work. Did not push it hard. Bench slingshot up to 270x10 - shoulder still sucks
8-31-17 Deadlift up to 375x10 - this was a good session.
9-1-17 Bench up to 325x1 w/ slingshot. - lots and lots of high reps bodybuilding
|
|
|
Post by osu122975 on Sept 6, 2017 13:36:35 GMT -5
9-5-17 Bench mini bands double choked triples up to 195 then singles up to 255.
-Still backing off of volume and testing the shoulder. Lots of high rep bodybuilding. Getting better every week. I might be on to something....
9-7-17 Squat worked up in triples to 400 then singles to 490.
|
|
|
Post by osu122975 on Sept 15, 2017 3:10:15 GMT -5
9-12-17 Bench up to 285x3
9-14-17 Deadlift up to 525x1 PR
|
|
|
Post by 3speed on Sept 15, 2017 10:40:43 GMT -5
Congratulations on the pr!
|
|
|
Post by osu122975 on Sept 19, 2017 3:03:50 GMT -5
9-18-19 Squat 150x5 240x5 310x5 350x5 400x5 plus 3 sets GM's for assistance
-competition training started today for a December contest. 400x5 felt the lightest its felt.
|
|
|
Post by osu122975 on Sept 20, 2017 15:54:37 GMT -5
9-19-17 Bench 235x5 add black slingshot for 285x2x5 and 325x3.
-found a groove that kept my shoulder from hurting. this is good news. still gonna use the slingshot until a few weeks out from the meet til shoulder is good.
|
|
|
Post by osu122975 on Sept 23, 2017 7:19:29 GMT -5
9-21-17 Deadlift up to 455x3 then added straps for a set of 5. Humidity was crazy. Couldn't hold on to the bar.
9-22-17 Bench with black sling 285x3 325x3 375x3 then used Titan Magnum at 415x3. All with no pain. However, shoulder extremely tight this morning.
|
|
|
Post by osu122975 on Sept 28, 2017 3:01:42 GMT -5
9-25-17 Squat worked up to opener-ish weight of 500x1. Smooth and fast.
9-26-17 Bench worked up to 325x1 raw. Exciting since I haven't been that heavy raw in two months or so.
|
|
|
Post by osu122975 on Sept 29, 2017 3:06:48 GMT -5
9-28-17 Deadlift w/ straps up to 405x10 and 500x5.
Things are progressing well.
9-29-17 Bench black sling at 285x5 325x5 then Magnum at 375x5 395x5 325x20 added in 2x15 w/ 225 close grip 3 board work for some extra tricep work. Other accessory work not worth mentioning. Shoulder is coming around pretty good right now.
|
|