Registered User
Macro 2 - Micro 1 - Push Day
Weighted Dips
WU
@ BW x 8, 8, AMRAP = 16
b. supp
MPress @ 40 x 8, 8, 9, 9.
DB Bench @ 60 x 8, 8, 8, 8.
Push Downs @ 70 x 10, 10, 10, 10. (80 next time?)
Still getting used to this - should have done my Core Lift w/ 15pds. Oh well. Learning process.
Registered User
Macro 2 - Micro 2 - Squats
Core:
Back Squat
WU
225pds x 6, 6, AMRAP = 8.
Supp C:
DB Lunges @ 50 x 5, 5, 5, 5, 5.
Single Leg Press @ 190 x 6, 6, 6, 5, 6.
Single Leg Calf Raises @ 225 x 6, 6, 6, 6, 7. (Up to 240 next Supp C)
Registered User
Macro 2 - Micro 2 - Pull
Close grip pull down WU
Close grip pull ups @ BW x 6, 6, AMRAP = 10
DB Row @ 90pds x 5, 5, 5, 6, 6.
Face Pulls @ 90 x 5; @ 100 x 5, 6, 6, 6.
Rev EZ BB Curl @ 85 x 5, 6, 6, 6, 6.
Registered User
Macro 2 - Micro 2 - Deads
Sumo BB Deadlift
WU
@ 295 x 6, 6; AMRAP = 14
c. supps
BB Good Morning @ 135 x 5, 5, 5, 5, 5. Scared to see how bad my hams hurt tomorrow.
Cable Pullthrough @ 110 x 6, 6, 6, 6, 8. Up to 120 next .
Shrugs @ 100 x 6, 6, 6, 6, 6.
Registered User
Macro 2 - Micro 2 - Push
Weighted Dips
WU
@ 50 x 6, 6, AMRAP = 8.
c. Supp
MPress @ 50 x 5, 5, 6, 6, 6.
DB Bench @ 75 x 5, 4; @ 70 x 5, 4, 4. Got slaughtered here. Going to still try w/ 70s my next c. Supp and see what happens.
Push Downs @ 90 x 5, 5, 5, 5, 5.
Registered User
Macro 2 - Micro 3 - Squats
Back Squat
WU
260 pds x AMRAP = 6, x 4, 4. Wow this was really intense. Almost scary for me to get under that much weight. Great sh-t.
a. supp:
DB Lunges @ 30 x 15, 15, 15.
Single Leg Press @ 90 x 16, 16, 16.
Single Leg Calf Raises @ 120 x 16, 16, 16.
Registered User
Macro 2 - Micro 3 - Pull
Close grip pull down WU
Close grip pull ups @ 25 AMRAP = 6, x 4, 4.
a. supp
DB Row @ 50 x 18, 18, 18. Maybe 55 next cycle
Face Pulls @ 70 x 15, 15, 15.
Rev EZ BB Curl @ 45 x 16, 17, 18.
Registered User
Macro 2 - Micro 3 - Deads
Sumo BB Deadlift
WU
@ 315 AMRAP = 8, x 4, 4. 1RM = 400pds beyotch.
c. supps
BB Good Morning @ 95 x 15, 15, 15.
Cable Pullthrough @ 50 x 16, 16, 16.
Shrugs @ 65 x 16, 16, 18.
Registered User
Macro 2 - Micro 3 - Push
Weighted Dips
WU
@ 75 AMRAP = 5, x 4, 4.
a. Supp
MPress @ 30 x 18, 17, 15.
DB Bench @ 45 x 16, 14, 15.
Push Downs @ 50 x 16, 16, 18.
Registered User
Macro 2 - Micro 4 - Squats
Back Squat
WU
295 pds x AMRAP = 3, x 1, 1. Holy Sh-t that was a lot of weight for me. Definitely needed the excellent spot I got.
b. supp:
DB Lunges @ 40 x 8, 8, 8, 8.
Single Leg Press @ 165 x 8, 8, 8, 8.
Single Leg Calf Raises @ 210 x 8, 9, 9, 10.
Registered User
Macro 2 - Micro 4 - Pulls
Close grip pull down WU
Close grip pull ups @ 50 AMRAP = 4, x 2, 2.
DB Row @ 75 x 9, 9, 9, 10.
Face Pulls @ 80 x 9, 9, 9, 10.
Rev EZ BB Curl @ 65 x 9, 9, 9, 10.
Ab work.
Registered User
Macro 2 - Micro 4 - Deads
Sumo BB Deadlift
WU
@ 355 ARMAP = 2. HOLY SH-T. x 1, 1.
b. supps
BB Good Morning @ 115 x 9, 8, 9, 9.
Cable Pullthrough @ 80 x 9, 9, 9, 10.
Shrugs @ 85 x 9, 9, 9, 10.
Registered User
Macro 2 - Micro 4 - Push
Weighted Dips
WU
@ 100 AMRAP =2, x 1, 1.
b. Supp
MPress @ 40 x 9, 9, 9, 9.
DB Bench @ 60 x 8, 8, 9, 8.
Push Downs @ 80 x 8, 8, 8, 8.
Registered User
New Plan
New 1RM =
Squat - 320 (310)
Pull - 45 (30)
Dead - 390 (375)
Dip - 95 (85)
But I am going to run two weeks of RFL so am just going to dial in two 60%/70% workouts.
Which means
Week 1 - 8, 8 - AMRAP (supp C)
Squat - 195
Pull - 30
Dead - 235
Push - 60
Week 2 - 6, 6 - AMRAP (supp A)
Squat - 225
Pull - 40
Dead - 270
Push - 65
We'll see how it works out.
Registered User
RFL - Squat Day
Back Squat
WU
195 pds x 8, 8; AMRAP = 12
c. supp:
DB Lunges @ 50 x 5, 5, 5, 5.
Single Leg Press @ 180 x 5, 5, 5, 5..
Single Leg Calf Raises @ 240 x 5, 5, 5, 5.
Registered User
Idiot
Like a fool, miscalculated my 1RMs for Dips/Pulls again by leaving out my BW. Luckily haven't hit gym.
They are -
Dips 300 (115pds on belt)
Pulls 260 (75pds on belt)
Aight
Registered User
New Run
So I've been staying in pretty good shape after an RFL run that lost me a few pounds, which of course I regained over July 4th weekend.
Going to run a 3rd Macro based on my last run though going to tailor it down to a 60/70/80/90 b/c though I've been lifting, I haven't been getting after it.
Looks like this =
1RMS
Squat - 320
Weighted Pullups - 260
Deads - 390
Dip - 300
---------------------------------
1st Micro
a. Supps
Squat - 195
Weighted Pullups - BW
Deads - 235
Dip - BW
2nd Micro
b. Supps
Squat - 225
Weighted Pullups - BW
Deads - 275
Dip - 210
3rd Micro
c. Supps
Squat - 255
Weighted Pullups - 210
Deads - 310
Dip - 240
4th Micro
a. Supps
Squat - 290
Weighted Pullups - 235
Deads - 350
Dip - 270
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