Incline Bench - 125 x 1
Squat - 225 x 1
Deadlift - 290 x 1
DB Rows - 70's x 6
After
Incline Bench - 135 x 2 [+10/1 rep]
Squat - 255 x 1 [+30]
Deadlift - 315 x 1 [+25]
DB Rows - 80's x 10 [+10/4 reps]
Currently
I'm going into a deload week with the 5-3-1 Method.
I'm also taking a break from any sponsored logs, so I will devote myself 100% to my training & this journal.
Goals
The focus for the next two training cycles, other than strength, (strength is #1) will be conditioning. I also want to focus on bodyweighted exercises - Pull ups (being mentored by Harry Selkow ATM), Push ups, Dips, etc.
Also, looking to strengthen my hips. I had Chris Clark, over at Elitefts critique my deadlift form....and this is what he said.....
"Hip are weak. You need to sit back farther and get the shoulders back more. Better arch with shoulder blades retracted, try turning your toes out a tiny bit and try to drive you feet through the floor. Pull sumo ultra wide sumo pulls, some ultra wide low box squats and get the hip strngth up."
My training has now become heavily influenced by Westside and the guys over at Elite. So if you see some unconventional things in here or me talking about Elite, don't be surprised.
I'm not doing this to look good. I believe that I have a long ways to go before I can worry about "back thickness or quad sweep".
My Max Lifts B - 175 (still feel like it's my shoulder holding me back)
S - 255
D - 315 [vid - fast forward 1 min 45 sec]
BW - 175 lbs.
Supps
Scivation Whey
MyoLean (as a MRP)
NOW Fish Oil
Xtend
**Occasional BA/CM
**Other random samples
Diet
I don't really keep track. I eat when I'm hungry. I try to keep it clean. I go by the mirror. I'll weigh myself occasionally. I try to drink a gallon or more of water a day + 1/2 gal or more of whole milk.
**Let's get things started, shall we? First workout of deload week comes Monday.**
Until then...ENJOY!
Last edited by PacMan8; 02-06-2009 at 05:20 AM.
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I'll comment here: awesome DL cap - crushed 3plates and looked damn solid. Personally I wouldn't take so long in the set up but I know a 1RM can some focus to get over the nerves lol
"There's levels of retardation most people don't even know about"
I'll comment here: awesome DL cap - crushed 3plates and looked damn solid. Personally I wouldn't take so long in the set up but I know a 1RM can some focus to get over the nerves lol
LOL. I know
Yea....its all about that mental game.
Originally Posted by FATHER FLEX
Tell me about it bro.
Glad you found a way of going about this that you can keep up with. That to me is the optimal program...The one you can do long term.
You're HERE
It took me a good 2 damn years to find something that I could stick to....but hey, found it nonetheless.
Originally Posted by ben3133
In as usual - nice deadlifting Ahad, you made some great progress on the last log, do it again!
This will be an epic log. PROMISED!
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