Cycle 9 Week 2 Workout 3
11/08/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Bench
1 x 10 x 45
1 x 5 x 120
1 x 5 x 150
1 x 3 x 180
1 x 3 x 210
1 x 3 x 240
1 x 3 x 275
First rep felt great, on the way up of the second rep I hit the safety hooks and had to gather my senses back, I had a lot of trouble locking out the third rep but it got done. I easily could have got four on this if I wouldn’t have hit those hooks.
Rows
3 x 10 x 160
I will stick with this weight next week
Pushups
5 x16
80 total reps, added one rep to each set.
Pullups
3 x 6 x BW
1 x 5 x BW
Conditioning
15:00 minute run at 6.1 @ 1% incline.
Decent workout, bench got me a little upset, but I will rebound as I still made my required reps.
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Thread: Foundation of Fitness
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11-08-2012, 08:34 AM #541My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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11-08-2012, 11:07 AM #542
Good work man. I almost did the same thing today while benching
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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11-08-2012, 11:30 AM #543
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Awesome bench, broseph!
I saw your post at my log about unsubbing, and my fat fingers did that too with yours earlier when I was browsing the logs on my iPhone..quid pro qou as romans would have said..my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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11-08-2012, 11:44 AM #544
Solid benching man!
Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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11-09-2012, 08:55 AM #545
5/3/1
Cycle 9 Week 2 Workout 4
11/09/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
3 x 4 of 36” Box jumps.
Did these before starting squats. Real confidence booster.
Squats
1 x 10 x 45
1 x 5 x 140
1 x 5 x 175
1 x 3 x 205
1 x 3 x 240
1 x 3 x 275
1 x 6 x 310
Wanted 6 and that is what I got, first 4 felt relatively easy, the last two a little harder.
Lunges
5 x 16 x BW (8 each leg)
I will go to 16 next week.
Seated Calf Raises
5 x 12 x 80
Pullups
4 x 6 x BW
Decline Situps
5 x 15
Conditioning
9 x 1:00 at 8.6/1:00 at 3.0 (1% incline)
I am really liking this bodyweight template, and the limited rest between sets on the accessory, those box jumps are a great way to add to your warm up also. I can see myself sticking with this template till spring and then revisiting it often after the powerlifting template.My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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11-09-2012, 08:57 AM #546
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11-09-2012, 09:19 AM #547
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11-12-2012, 02:38 PM #548
5/3/1
Cycle 9 Week 3 Workout 1
11/12/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Press
10 x 45
5 x 70
5 x 85
3 x 105
5 x 135
3 x 150
3 x 170
Last time I did this weight I got 4, so I lost a rep, put added volume and weight to the previous sets, so it is probably a trade off. The first two work sets felt really light and flew up, the last set, not so much. Thought I had a fourth in me, but could only get it half way. I also supersetted 2 chinups with each warm up set, gotta start somewhere.
Dips
4 x 10 x BW
1 x 6 x BW
46 total reps. Same as last week.
Chins
4 x 6 x BW
1 x 5 x BW
Same as last week, but I also added the warmup chins this week
Push ups
25
25
Conditioning
15:00 treadmill run at 6.1 @ 1%My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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11-12-2012, 02:53 PM #549
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
presses are the tough to progress for me too. The last session was a struggle..
It's a huge poundage, dog!my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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11-12-2012, 03:03 PM #550
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11-13-2012, 05:56 AM #551
OHP is one of the hardest for everyone. It sucks. Nice pressing man!
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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11-13-2012, 07:17 AM #552
Nice pressing man. You still hit your reps, you'll hit more next time. OHP is tough.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-13-2012, 08:40 AM #553
5/3/1
Cycle 9 Week 3 Workout 2
11/13/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Deadlift
5 x 165
5 x 205
3 x 245
5 x 310
3 x 350
3 x 390 PR
310 felt light coming of the floor. The first two reps at 390 felt solid, the last rep was a bit of a struggle, but I locked it out. Next cycle calls for 400, but I might add 5 lbs. and go for a 4 plate pull.
Standing Leg Curls (1 leg)
5 x 10 x 55
Pike Sit ups
5 x 12
SeatedCalf Raises
5 x 12 x 80
Conditioning
Did not do.
No conditioning, but a good workout overall.My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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11-13-2012, 08:43 AM #554
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11-13-2012, 08:45 AM #555
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11-13-2012, 09:01 AM #556
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11-13-2012, 09:09 AM #557
Damn nice pulls man. I would've done a 15 lb jump a long time ago, I hate dealing with 2.5 lb plates lol.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-13-2012, 10:41 AM #558
Nice Pulls!
I tend to run out of time on for conditioning on Deadlift day too. It kinda works out now because for the most part my soccer league is Tuesday nights so I get a good conditioning session in thereThe Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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11-13-2012, 12:56 PM #559
Jelly of those pulls man! Coming along quite nicely!!
Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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11-15-2012, 08:32 AM #560
Cycle 9 Week 2 Workout 3
11/15/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Bench
1 x 10 x 45
1 x 5 x 120
1 x 5 x 150
1 x 3 x 180
1 x 5 x 225
1 x 3 x 260
1 x 1 x 290
The first rep at 290 flew up, tried for a second, but I could not lock it out. Happy with the one solid rep though!
Rows
3 x 10 x 165
Decided to up it 5 lbs. from last week, these were tough.
Pushups
5 x 17
85 total reps, added one rep to each set.
Pullups
4 x 6 x BW
Conditioning
10 x 1:00 run at 8.6 at 1% incline/1:00 walk at 3.0 at 1% incline.
Great workout today. It is an awesome feeling when I am driving home from the gym after accomplishing a hard workout and I am closer to attaining some personal goals.My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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11-15-2012, 08:45 AM #561
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11-15-2012, 09:00 AM #562
Nice benching man. 3 plates is just around the corner
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-15-2012, 09:02 AM #563
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11-17-2012, 08:07 AM #564
5/3/1
Cycle 9 Week 3 Workout 4
11/17/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
3 x 5 of 36” Box jumps.
Did these before starting squats. Liking these a lot for a warmup.
Squats
1 x 10 x 45
1 x 5 x 140
1 x 5 x 175
1 x 3 x 205
1 x 5 x 260
1 x 3 x 295
1 x 4 x 330
1 x 7 x 295 – Drop set
On the 330 the 3rd rep felt like I didn’t go as low, the last rep I now I did, and it was a little harder getting out of the hole. Decided to throw in a drop set at my first work set weight and got 7 reps.
One leg squats
5 x 16 x BW (8 each leg)
Switched up from lunges to these, and these were a killer. My quads were on fire, throw in that extra set of squats on top of this and I should have fun walking tomorrow.
Seated Calf Raises
5 x 12 x 85
Pullups
4 x 6 x BW
Decline Situps
5 x 15
Conditioning
Did not do.
I was fried at the end of the workout. It would have been tough going doing conditioning. Quality session to finish off the cycle, on to deload.My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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11-17-2012, 07:01 PM #565
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11-19-2012, 08:27 AM #566
5/3/1
Cycle 9 Week 4 Workout 1 DELOAD
11/19/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Press
10 x 45
5 x 70
5 x 85
5 x 105
Dips
3 x 5 x BW
Deadlift
5 x 165
5 x 205
5 x 245
Standing one leg curl
3 x 8 x 50
Conditioning
5 sets of:
1 lap (1/9 mile)
15 Pushups
1 lap (1/9 mile)
10 pike situps
Completed in 13:50
Good deload workout. My quads are still a little sore from Saturday’s workout. Conditioning felt good today, last cycle I only could get 4 sets of the circuit, this time I got five and I was not hurting as bad. Conditioning must be coming along.My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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11-19-2012, 08:39 AM #567
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11-23-2012, 01:17 PM #568
5/3/1
Cycle 9 Week 4 Workout 2 DELOAD
11/23/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Squat
10 x 45
5 x 140
5 x 175
5 x 205
Bench
1 x 10 x 45
1 x 5 x 120
1 x 5 x 150
1 x 5 x 180
Pendlay Rows
3 x 7 x 135
On leg squat
3 x 5 (each leg)
Conditioning
5 sets of:
1 lap (1/9 mile)
15 Pushups
1 lap (1/9 mile)
10 pike situps
Completed in 12:28
Another good deload workout and conditioning, must have been all the turkey and potatoes yesterday. Hope everybody had a great Thanksgiving! Cycle 10 starts Monday.My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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11-26-2012, 09:52 AM #569
5/3/1
Cycle 10 Week 1 Workout 1
11/26/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Press
10 x 45
5 x 75
5 x 90
3 x 110
5 x 120
5 x 135
6 x 155
8 x 120 – Drop set
The first five of these were easy, on the sixth rep I felt the bar go a little too far forward on the way up and it became a little struggle. I would of got at least seven if it was not for my form breakdown. The drop set was a killer.
Dips
3 x 10 x BW
1 x 8 x BW
1 x 6 x BW
The extra set of press took its toll on these and the pushups.
Chins
4 x 6 x BW
1 x 5 x BW
Push ups
30
22
Conditioning
15:00 treadmill run at 6.2 @ 1%My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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11-26-2012, 10:08 AM #570
Strong pressing man. Did you even try for a 7th? That drop set sounds brutal too.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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