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07-24-2015, 08:33 AM #2401
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07-27-2015, 05:27 PM #2402
Week 7 Day 3 & 4
Thursday July 23
@ PRSC
Comp Bench
3 @ 115
3 @ 125
1 @ 133
3 @ 125 (x2)
Slingshot Bench
2 @ 145
2 @ 155
2 @ 165
2 @ 175
3 @ 155 (x4)
reverse grip BB rows
Saturday July 25
@ PRSC
2-Count Pause Bench
3 @ 110
3 @ 125
1 @ 135
3 @ 125 (x4)
SA DB rows, band face pulls
Sunday July 26
@ Van Pro Show Muscle Insider Cage
Sumo Deadlift
3 @ 245
3 @ 275
1 @ 305
1 @ 315
10 @ 225
Squat
3 @ 185
add belt
3 @ 205
3 @ 225
add knee wraps
3 @ 245
1 @ 265
cage = warzone
thanks! it didn't seem like much at the time but it really adds up.training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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07-27-2015, 07:01 PM #2403
i need vids of mad cage hype
mostly to see how ugly ur sumo DL is these days, or not at all mby?
maybe im just a hater because im still worried you'll out pull me soon.
you bench seems to be going well, nice work!YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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07-27-2015, 10:40 PM #2404
Week 8 Day 1 - Deload Day
Monday July 27
@ PRSC
Squat
3 @ 185
Comp Bench
3 @ 120
2 @ 130
1 @ 135
1 @ 140 (x4)
smooth as butter, RPE 7.5. so excited about what this program has done for my bench
Sumo Deadlift
8 @ 135
5 @ 185 (x2)
on my instagram brah
my sumo est belle now, and 315 is deload weight. watch ur back
thank you, I <3 benchtraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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07-28-2015, 06:22 AM #2405
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07-28-2015, 07:01 AM #2406
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07-28-2015, 09:46 AM #2407
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07-30-2015, 11:01 AM #2408
Week 8 Day 2 - Test Day
Wednesday July 29
@ PRSC
Squat
1 @ 205
add belt
1 @ 225
add knee sleeves
1 @ 245
1 @ 265 - PR
0 @ 280
this was disappointing. 265 moved fast, I should have had the 280 but I did what I always do when the weight "feels" heavy on the unrack and slowed down and tried to pause squat it not the end of the world though, squat has had some great momentum lately and with how it felt I'm confident that 265 will be doubles or triples weight within this next 10 week cycle.
Comp Bench
1 @ 120
1 @ 130
1 @ 140
1 @ 145 - PR
1 @ 148 - PR
1 @ 150 - PR
THIS I am very happy with this did not even feel like a great bench day either - I wasn't as tight and on point as on Monday.
tina!! welcome back!! are you going to log again? what's new with you? and thank you so much my insta is @iz_ande
yes the straps lifted the weight for me that $20 gym bar had no knurling and after Robert Oberst benched 500x2 and then sat on it in the rack, it had more bend than my bench arch.
working on it!training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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07-30-2015, 01:44 PM #2409
damn 150 bench! nice work. dont miss squats in the gym you gooon
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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07-30-2015, 06:27 PM #2410
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07-30-2015, 07:17 PM #2411
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08-01-2015, 07:19 AM #2412
Omg those PRs! So exciting to watch all the rapid progress going on in here, you could be the poster child for the programming you are currently using. Big bench PR on a day you are not feeling totally on the ball is incredible.
I do these same 'extra slow pause squat' thing with squats that feel heavy. It sure doesn't seem to make the lift any easier lol.CSCS
845@132 | Wilks 429.55
Meet lifts : Squat 275 | Bench 170 | Dead 400
Journal : http://tinyurl.com/80s-lifting-journal
mom to 3 boys / spend my life at grocery store crew
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08-01-2015, 09:49 AM #2413
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08-04-2015, 06:19 PM #2414
Week 1 Day 1
Saturday August 1
@ PRSC
Sumo Deadlift
1 @ 315 (x2)
Comp Bench
5 @ 120
5 @ 130
5 @ 125 (x3)
reverse grip BB rows
Monday August 3
@ PRSC
Pause Squat
4 @ 185
4 @ 205
4 @ 195 (x4)
3-Count Pause Bench
5 @ 110
5 @ 120
5 @ 115 (x2)
shut it down after a back cramp
banded pullups, banded face pulls
thanks!
well, it's certainly worked great for bench. jury is still out for squats and dl, though to be fair, I modified the original deadlift programming quite heavily since this template has a reputation of not being quite so good for deads. I think I'm done with doing dl reps for now; just too easy to get sloppy. will likely go back to clustered singles based on the SSPT table, but auto-regulated within a range.
we should all just stop with the max pause squats, loltraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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08-04-2015, 10:08 PM #2415
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08-07-2015, 06:40 PM #2416
Week 1 Days 2 & 3
Tuesday August 4
@ PRSC
Conventional Deadlift
1 @ 235 (x15) 45-60sec rest
it's baaaaaaack. decided I need this for hamstring mobility and to remind me how to grind my pulls. starting slow and hoping not to make the SI joint angry.
Floor Press
5 @ 130
5 @ 135
5 @ 127 (x6)
SA DB rows
Thursday August 6
@ PRSC
Sumo 3" Block Pull
4 @ 315
4 @ 335
2 @ 355 (x2) 60 sec rest - PR
4 @ 325 (x2)
getting a bad habit of splitting my heavy 4's into 2's... but anyway it got done, with pretty decent form once I remembered to push into my belt.
Comp Bench
6 @ 120
6 @ 130 - PR
5 @ 135 - PR
6 @ 125
6 @ 120 (x2)
135 for 5 was a dream just a few short months ago
thank you! it's kinda my thingtraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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08-08-2015, 04:07 AM #2417
- Join Date: Jan 2012
- Location: Holloman Air Force Base, New Mexico, United States
- Age: 31
- Posts: 545
- Rep Power: 398
Jesus Izzy I take a couple years off and come back and you've turned into a superhuman!1 Strong lifting ! keep it up
Current lifts / RAW goals @ 181
Bench........445 / 465
Squat........650 / 700
Deadlift......675 / 715
Sanctioned best RAW S/B/DL
584/435/661 Total 1681 USPA Nationals July 14th 2018
551/402/655 Total 1614 (Torn hip flexor -__-) Jan 7th 2018 LA Fit Expo
518/352/562 Total 1433 w/ Bronchitis 4/3/2016
405/355/500 Total 1260 03/09/2013
Instagram: @kingpensonlifts
subscribe to me on youtube: http://www.youtube.com/c/ChadPensonPowerlifting
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08-08-2015, 09:09 AM #2418
How jacked are your triceps/shoulders now? Bench is awesome. Nice pulls too. How are the conv pulls feeling?
edited for filmbuffs perv-mindLast edited by NorthStrong; 08-08-2015 at 11:00 AM.
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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08-08-2015, 09:21 AM #2419
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08-16-2015, 10:06 PM #2420
Week 1 Day 4, Week 2 Days 1-3
Saturday August 8
@ PRSC
Conventional Deadlift
1 @ 265 (x12) 60sec rest
1-Board Bench
6 @ 145
6 @ 135 (x5)
reverse grip BB rows, weighted planks, face pulls
Thursday August 13
@ PRSC
Comp Bench
3 @ 133 (x6)
Sumo SLDL in Oly Shoes
8 @ 135 (x5)
Friday August 14
@ PRSC
SSB Squats
6 @ 160 (x6)
Pin Press
5 @ 120
5 @ 130
Saturday August 15
@ PRSC
Deficit Sumo Deadlifts
6 @ 285
6 @ 305 - PR
Slingshot Bench
5 @ 155
5 @ 165 - rep PR
5 @ 155 (x3)
3-Count Pause Squat
5 @ 165 (x2)
Banded RDL
6 @ 135 + light bands (~100lbs at the top)
SA DB rows, face pulls
was away Sunday-Wednesday at a ranch in Green Lake. it was beautiful and amazing. alpine meadows and birch forests in the back country, and no coddling here - take your horse and hit the trails, no supervision. horseback riding is bad for your squat though, lol
haha, I dunno about superhuman but I've made a bit of progress since the last time you were here! welcome back!
well I bought some new work blouses about 6 months ago, and they now fit like bench shirts through the upper arms and shoulders :/ enjoying the improved numbers a lot though. the conventional pulls are dangerous, I have to be careful that the SI joint doesn't get mad. hence the timed singles rather than reps. the ROM feels soooo long compared to a sumo.
lmaoLast edited by izzygrant; 08-17-2015 at 10:52 PM.
training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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08-17-2015, 01:39 PM #2421
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08-17-2015, 10:43 PM #2422
Week 3 Day 1
Monday August 17
@ PRSC
Squat
3 @ 205
3 @ 225
3 @ 235
3 @ 245
kept core connected under me better - been getting too archy
Comp Bench
3 @ 120
3 @ 130
3 @ 136
3 @ 141 - rep PR
1 @ 146
3 @ 136 (x2)
reverse grip BB rows 8 @ 105 (x5)
it's pretty crazy - I had basically given up on ever getting more than 5lbs a year of bench gains. I guess I am making up for the past almost 2 years of no progress enjoying it while it lasts!!!training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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08-18-2015, 09:20 AM #2423
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08-18-2015, 10:14 PM #2424
Week 3 Day 2
Tuesday August 18
@ PRSC
Conventional Deadlift
1 @ 300 (x10) ~90secs rest
they looked and felt a lot better than I thought they would, no rounding or SI pain. definitely a volume PR.
SLDL vs Light Band
5 @ 135 (x5) ~100lbs tension at top
2 Count Pause Bench
5 @ 110
5 @ 120
3 @ 130
5 @ 125
5 @ 120
banded pullups, rear delt flys
all bench all the timeLast edited by izzygrant; 08-18-2015 at 10:19 PM.
training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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08-20-2015, 10:30 PM #2425
Week 3 Day 3
Thursday August 20
@ PRSC
1 Board Bench
w/u
3 @ 120
3 @ 130
3 @ 136
add 1 board
5 @ 141
5 @ 146
4 @ 151 - rep PR
4 @ 143
4 @ 141 (x2)
Front Squat
3 @ 145
3 @ 155
add belt
3 @ 165
5 @ 145 (x3)
reverse grip BB rowstraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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08-21-2015, 05:28 AM #2426
this log is freaking me out
2014 - wahh i h ate bench *cries*
2015 - i am jen thompson, can confirmYouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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08-21-2015, 06:14 AM #2427
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08-24-2015, 10:36 PM #2428
Week 3 Day 4 & Week 4 Day 1
Saturday August 22
@ PRSC
Block Pull
w/u
2 @ 335
Double Pause at Knee Sumo Deadlift
5 @ 245 (x3)
Pin Press
5 @ 133 (x5)
pullups
not a great feeling day, was under the weather
Monday August 24
@ PRSC
Squat
5 @ 225 (x3) - rep PR
felt good but by the end my left QL was feeling real cranky and pulling at the same vertebrae I subluxated earlier this year, so no benching for me tonight out of an abundance of caution
lmao well let's not get carried away, it's still not a *good* bench. I would call it average/mediocre now, but it is still SO EXCITING that it doesn't totally suck anymore and I won't lose because someone can outbench me by more than I outpull themtraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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08-25-2015, 11:36 AM #2429
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08-25-2015, 11:01 PM #2430
Week 4 Day 2
Tuesday August 25
@ PRSC
Conventional Deadlift
1 @ 320 (x8) - PR
this is going surprisingly well, the SI is holding up great. it also feels like it's doing precisely what I wanted in terms of reminding me that there's a grind factor with deadlift - the first one can feel hard, but I can do 7 more singles. I think I got so used to sumo feeling easy that when it reached a point where I had to fight it made me think I couldn't make the lift
Comp Bench
4 @ 135
4 @ 140 - rep PR
2 @ 145 - rep PR
4 @ 135
4 @ 133 (x2)
Banded SLDL
5 @ 155 (x3)
SA DB Rows
I'm going to pretend I didn't read thistraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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