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Squat
300 x 5, 5, 5
300 x 10 = amrap
RDL
315 x 8, 8, 8
Bike 20 min.
Disappointed with squats. 300 felt like 330 a few months ago, though it's not the first time I've complained about that. Straps are going to sh*t, grip was slipping big time on RDL. Time to break out my spare pair.
[youtube]NqPSCtLA0Ps [/youtube]
[youtube]enP6ZiHcXAk[/YouTube]
strong stuff man, especially 3 plate RDLS
Facepulls
20 x 30, 30, 30
OHP
130 x 5, 5, 5
130 x 13 = amrap
Bench
145 x 10, 10, 10
Pendlay
205 x 10, 10, 10
HS one-arm pulldown
90 x 8
80 x 10, 10
Skullcrushers
85 x 10, 11, 10
BB curl
60 x 12, 10, 10
Goofed and did same weight as last week's OHP. Live and learn.
[youtube]moY0-FF0y-w[/youtube]
DL
325 x 5, 5, 5
325 x 10 = amrap
GHR
BW x 8, 8, 8
Calf raise machine
320 x 14, 10, 14
Last 2 reps of DL were ugly as fug, hitched them up my quads. Skipped squats, too tired or unmotivated or some other bullsh*t. In the process of changing jobs in a foreign country, and it's got me a bit stressed. Life is life.
[youtube]_OyMsUgMooo[/youtube]
Facepulls
20 x 30, 30, 30
Bench
195 x 5, 5, 5
195 x 14 = amrap
DB incline bench
65s x 10
70s x 10, 10
Pendlay
205 x 10
210 x 10, 10
Pulldown HS machine
180 x 10
190 x 10
200 x 10
Skullcrushers
85 x 12, 12, 12
BB curl
60 x 10, 12, 12
Bike 15 min.
New straps feel awesome, feels like I'm part of the bar. Pioneer fit all the way.
[youtube]ccViTwJrS7A[/youtube]
Squat
280 x 5, 5, 5
280 x 12 = amrap
RDL
315 x 10, 10, 12
Calf raise machine
320 x 14, 12, 12
[youtube]f800qZVSskY[/youtube]
[youtube]8GxfFNP5up0[/youtube]
beastly RDLs m8
OHP
135 x 5, 5, 5
135 x 13 = amrap
Bench
165 x 10, 10, 10
Pendlay
215 x 10, 10
Pulldown HS machine
200 x 10, 10, 10
Skullcrushers
85 x 12, 12, 12
BB curls
60 x 12, 12, 10
Just wasn't feeling it on Pendlays, only did 2 sets. Everything else went fine.
[youtube]fcZqies3Ozg[/youtube]
This looks like a program I'd love. I'm going to run this at some point in the next year and a half for sure. Mirin those pendlay rows and OHP amraps. Looking forward to more from this log!
[QUOTE=Millz12323;1580290961]This looks like a program I'd love. I'm going to run this at some point in the next year and a half for sure. Mirin those pendlay rows and OHP amraps. Looking forward to more from this log![/QUOTE]
Thanks mate, good to have you following. I'll get some recent Pendlay vids up sooner or later.
DL
315 x 5, 5, 5, 5
315 x 12 = amrap
Squat
265 x 5, 5
315 x 5, 5
Legs definitely had more, but again conditioning held me back. Heavier squats felt so f*kn good, already missing those heavy brain hemorrage reps.
[youtube]dqn88p8YvGE[/youtube]
[youtube]YTE--B1iYn8[/youtube]
Facepulls
20 x 30, 30, 30
Bench
205 x 5, 5, 5, 5
205 x 9 = amrap
DB incline
70s x 10, 10, 10, 10
Pendlay
205 x 10, 10, 10
Pulldown machine
180 x 10, 10, 10
Skullcrushers
85 x 12, 12, 8
BB curls
60 x 12, 12, 12
Bike 20 min.
Squat
290 x 5, 5, 5, 5
290 x 12 = amrap
RDL
315 x 8, 5
GHR
bw x 10, 8
Calf raise machine
340 x 12, 12, 10
Bike 20 min.
Happy with squats. Didn't want to hit that amrap but all reps went smooth. RDL just wasn't there: gave everything to squats, or short sleep last night, or light eating today, something. Love GHR but my right ham tendon always feels a bit sticky afterwards. Rest tomorrow.
[youtube]s8KzUrJPVPA[/youtube]
[QUOTE=ECGordyn;1580607951]Squat
290 x 5, 5, 5, 5
290 x 12 = amrap
RDL
315 x 8, 5
GHR
bw x 10, 8
Calf raise machine
340 x 12, 12, 10
Bike 20 min.
Happy with squats. Didn't want to hit that amrap but all reps went smooth. RDL just wasn't there: gave everything to squats, or short sleep last night, or light eating today, something. Love GHR but my right ham tendon always feels a bit sticky afterwards. Rest tomorrow.
[youtube]s8KzUrJPVPA[/youtube][/QUOTE]
It's a really solid looking squat m8. I wish mine looked half as good. Are you stronger at low bar vs high bar?
[QUOTE=Millz12323;1580659491]It's a really solid looking squat m8. I wish mine looked half as good. Are you stronger at low bar vs high bar?[/QUOTE]
I've always trained high bar, have never even tried low bar in 3+ years of training.
[QUOTE=ECGordyn;1580661061]I've always trained high bar, have never even tried low bar in 3+ years of training.[/QUOTE]
I just switched to low bar 4 months ago. My 1rm low bar is easily higher than high bar as yours probably is to. Any plans to ever give low bar a try?
[QUOTE=Millz12323;1580679141]I just switched to low bar 4 months ago. My 1rm low bar is easily higher than high bar as yours probably is to. Any plans to ever give low bar a try?[/QUOTE]
In the future, sure I'll try it. For now, I prefer the slight quad emphasis with high bar, plus my shoulder mobility isn't great atm.
How much higher is your low bar compared to your high bar? Do you feel more hamstrings with LB?
[QUOTE=ECGordyn;1580681671]In the future, sure I'll try it. For now, I prefer the slight quad emphasis with high bar, plus my shoulder mobility isn't great atm.
How much higher is your low bar compared to your high bar? Do you feel more hamstrings with LB?[/QUOTE]
It's hard to say how much stronger I am at HB vs LB.
I wasn't doing singles when I did HB. I could do 5x5 @ 295 pounds or 3x3 @ 310 at a bodyweight of 190.
Im currently 170-175 pounds and my recent squat numbers are in sig. I reckon I might get 380 next week but maybe not.
As for feeling my hamstrings more for low bar. I did at first but I've changed my form to be more quad dominant where I don't force my hips back as far because it was hurting my back. Having said that though my hamstrings get sore from LB.
I think I'm somewhere between 10-20% stronger at low bar. Takes a while to nail down the form though because I feel like the variables are more complicated with bar placement, wrist and elbow position.
[QUOTE=Millz12323;1580697951]Takes a while to nail down the form though because I feel like the variables are more complicated with bar placement, wrist and elbow position.[/QUOTE]
Yeah that's the thing. HB works for me so I just go with it.
Facepulls
20 x 30, 30, 30
OHP
140 x 5, 5, 5, 5
140 x 12 = amrap
Bench
170 x 10, 10, 10, 10
Pendlay
215 x 10, 10, 10
Pulldown HS machine
210 x 10, 10, 10
Skullcrushers
90 x 10, 10, 8
BB curl
60 x 12, 12, 10
OHP felt great, I've never had that much energy for it. Last time I did it was 8 days ago. My rep max a couple months ago was 145 x 12 so I'm not very far from doing that again. Other lifts went pretty good too. Started rehabbing shoulder yesterday with banded shoulder dislocations, and it feels like a f*kn miracle.
[youtube]zDh666DnDek[/youtube]
[youtube]udwZdr5Fxtc[/youtube]
[QUOTE=ECGordyn;1580747791]
OHP
140 x 5, 5, 5, 5
140 x 12 = amrap
Pendlay
215 x 10, 10, 10
OHP felt great, I've never had that much energy for it. Last time I did it was 8 days ago. My rep max a couple months ago was 145 x 12 so I'm not very far from doing that again. Other lifts went pretty good too. Started rehabbing shoulder yesterday with banded shoulder dislocations, and it feels like a f*kn miracle.
[/QUOTE]
Solid training session.
I concur on the banded dislocations. I do these at the beginning of every upper body day. My left shoulder hasn't had pain since I started these regularly. Plus they feel great on my pecs and shoulders.
Ive never tried to use straps on pendlay. How do you feel about them?
[QUOTE=Millz12323;1580750521]Ive never tried to use straps on pendlay. How do you feel about them?[/QUOTE]
Straps are a double-edged sword. They let me pull more weight on row and DL, but they almost completely eliminate grip training. If I want to compete, then I have to start grip training almost from the beginning.
However, I can target the bigger muscles more. People have complemented my back, hams and glutes, but no one has ever said "Hey, your forearms are too skinny." But in my own mind, I think my forearms are sticks.
DL
325 x 5, 5, 5, 5, 5
325 x 12 = amrap
Bike 30 min.
Leg Press
320 x 10, 10, 10, 10
Almost skipped quad work completely. Was gassed after deads so I just did bike and almost went home, but then pouring rain started outside. I don't like riding my motorcycle in the rain, so I stayed and did leg press.
[youtube]FZQ9OjjcjFI[/youtube]
Facepulls
20 x 30, 30, 30
Bench
205 x 5
210 x 5, 5, 5, 5
210 x 10 = amrap
DB incline
70s x 10, 10, 10, 10, 10
Pendlay
215 x 10, 10, 10
Pulldown HS machine
220 x 10, 10, 10
Skullcrushers
90 x 11, 11, 9
BB curl
65 x 10, 10, 10
Loaded wrong weight on first set of bench. All lifts went pretty good. This 5x5 week is tough.
[youtube]g6kk-5jHuMs[/youtube]
some solid volume accumulation here m8
[QUOTE=sooby;1580912161]some solid volume accumulation here m8[/QUOTE]
Thanks, I keep working on it
Squat
300 x 5, 5, 5, 5, 5
300 x 8 = amrap
RDL
295 x 8, 8, 8, 8
Lying ham curl
150 x 10, 10, 8
Calf raise machine
320 x 12, 10, 8
A bit bummed about only getting 8 for amrap squats until I looked at how total volume has trended since I started the program, and I'm doing fine.
1st cycle, squats
wk 1___270 x 29 reps___7,830
wk 2___280 x 32___8,960
wk 3___290 x 25___7,250 (skipped amrap)
wk 4___300 x 25___7,500
2nd cycle
wk 1___280 x 27___7,560
wk 2___290 x 32___9,280
wk 3___300 x 33___9,900
wk 4___coming soon...
I'll make a chart like this for each lift from time to time, and include it in my review of this program after I've run this program for at least 3 cycles. Might also compare total volume for each lift in this program with total volume in my last program, Candito 6 week, just for kicks if I get the time.
[youtube]3NVkarOb6gA[/youtube]
Facepulls
20 x 30, 30, 20
OHP
145 x 5, 5, 5, 5, 5
145 x 11 = amrap
Bench
165 x 10, 10, 10, 10, 10
Pendlay
225 x 10, 10, 10
Pulldown HS machine
220 x 10, 10, 10
No skulls, no curls, just solid compounds. Wanted 12 reps on OHP but it looks like I was lucky to get 11, barely locked out the last rep. Went heavier on Pendlay just to push it. Will be traveling for the next week and don't know when my next good workout will be, I think I can get in a solid 3.
[youtube]KQmMPdsbI3U[/youtube]
[youtube]PUevdswqMxg[/youtube]
Facepulls
20 x 30, 30, 30
Bench
215 x 5, 5, 5
215 x 8 = amrap
DB incline
80s x 10, 10, 10
Pendlay
225 x 10, 10
Pulldown machine
220 x 10, 10
DL
335 x 5, 5, 5
335 x 11 = amrap
Squat
255 x 10, 10, 10
Calf raise machine
320 x 12, 10, 10
Session felt good though I wish I could have done heavier squats after amrap DL. Squat sets all looked good in my vids, so it's just a question of adding weight to the bar and pushing for it. The mental game is real.
[youtube]FSjN7cdaIS4[/youtube]