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    February 23rd - March 1st: DELOAD

    So I went to pull on Monday, probably the fourth day deadlifting heavy in a week and everything hurt. I felt ****ty, joints ache, etc. went to bench the next day and could barely put up 75% of my...
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    February 21st: Upper Control

    Spoto Press: 6x4 @ 210 lbs
    I actually re attempted my paused deadlifts this day so I skipped the horizontal pull
    Pull-ups: 3x6 @ 25 lbs
    DB Shoulder Press: 3x8 @ 50 lbs
    Supersetted DB Curls, Dips,...
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    February 20th: Lower Control

    Paused Squats: 6x4 @ 240 lbs
    Paused Deadlifts: 3x4 @ 320 lbs
    No accessory work due to time and I actually did the deadlifts the next day bc I failed today, ****ty workout but it's whatever, hit the...
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    February 18th: Heavy Upper

    Bench Press: 3x5 @ 225 lbs TWO PLATES BABY
    Isolateral Row: 3x10 @ 90 lbs; due to an extremely sore lower back I couldn't do any type of free weight row
    DB Shoulder Press: 1x7 @ 65 lbs
    Weighted...
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    Thanks! I really want to in the future, maybe...

    Thanks! I really want to in the future, maybe when my total sits around 1100-1200, aiming for 2016
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    February 16th: Heavy Lower

    Deadlifts: 2x6 @ 345 lbs
    Squat: 3x6 @ 260 lbs
    Leg Extensions and leg curls, weight not important

    Extremely hard day, I could feel the progress slowing down so to hit a 5 lb pr each week gets...
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    Paused vs. Deficit Deadlifts

    Which do you prefer and why to help break the floor? My sticking point is off the floor and I have one heavy day, and then a control day where I would either do deficit or paused; which is superior...
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    February 12th: Upper Control

    Spots Press: 6x4 @ 205 lbs
    Paused T-Bar Row: 6x4 @ 95 lbs
    Pull-ups: 1x9 @ 25 lbs
    DB Shoulder Press: 1x6 @ 65 lbs
    DB Curls: 3x9 @ 30 lbs
    Lateral Raises: 3x12 @ 15 lbs

    Random strength gains, 10...
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    February 11th: Lower Control

    Paused Squat: 6x4 @ 235 lbs
    Deficit Deadlift: 3x4 @ 315 lbs
    Leg Extensions: 3x12 @ 150 lbs
    Leg Curls: 3x8 @ 75 lbs

    Pretty pissed off workout but I still loved it. Switching to deficit deads...
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    February 10th: Heavy Upper

    Bench Press: 3x6 @ 215 lbs PR
    T-Bar Row: 3x6 @ 135 lbs PR
    Pullup: 1x6 @ 35 lbs
    DB Shoulder Press: 1x6 @ 65 lbs
    DB Curls supersetted with Tricep Pushdowns: 3x10/12 @ 30/50 lbs respectively
    Added...
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    February 9th: Heavy Lower

    Deadlifts: 1 RM of 375 lbs (30 lb PR)
    Squats: 3x6 @ 255 lbs
    SLDL: 3x12 @ 135 lbs
    BB Hack Squat: 3x10 @ 135 lbs

    I decided to max out today bc I felt great and to hit a 30 lb PR in two months is...
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    February 6th: Upper Control

    Note: switching to a new gym so I didn't really run the program but I still did the bench

    Spoto Press: 6x4 @ 195 lbs
    Incline Dumbell Press: 3x6 @ 75 lbs
    Pull-ups: 3x8 @ BW
    Dumbell Row: 3x8 @ 50...
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    February 5th: Lower Control

    Paused Squat: 6x4 @ 230 lbs
    Paused Deadlift: 3x4 @ 225 lbs (lowered weight to focus on control)
    SLDL: 3x8 @ 135 lbs
    Leg Extensions: 3x12 @ 150 lbs

    Not a great day, back was fatigued from doing...
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    February 3rd: Heavy Upper

    Bench: 3x6 @ 205 lbs PR
    T-Bar Row: 3x6 @ 125 lbs PR
    DB Shoulder Press: 1x6 @ 65 lbs
    Pull-ups: 1x6 side to side variation
    Alternating DB curls: 3x10 @ 30 lbs
    Strict lateral raises: 3x12 @ 15 lbs...
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    February 2nd: Heavy Lower

    Deadlifts: 2x6 @ 335 lbs PR
    Squats: 3x6 @ 250 lbs PR
    Leg extensions: 3x12 @ 150 lbs
    Calf raises: 3x12 @ 45 lbs

    Power lifts still making linear progression and it's so great. I can't wait to...
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    January 30th: Upper Control

    Spoto Press: 6x4 @ 185 lbs
    T-Bar Row: 6x4 @ 90 lbs
    Weighted Pull-ups: 1x10 @ 25 lbs
    Seated Dumbbell Press: 1x10 @ 55 lbs
    Alternating Dumbbell Curl: 3x9 @ 30 lbs
    Dips: 3x12 pause at top
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    January 29th: Lower Control

    Paused Squat: 6x4 @ 225 lbs
    Paused Deadlift: 3x4 @ 270 lbs
    SLDL: 2x12 @ 135 lbs
    1x8 @ 135 lbs
    Supersetted w/ BB Hack Squat: 2x12 @ 135 lbs
    1x8 @ 135 lbs

    6/8/10 AB rep workout

    Solid...
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    January 27th: Heavy Upper

    Bench Press: 3x6 @ 200 lbs pr
    T-Bar Row: 3x6 @ 115 lbs
    OHP: 1x6 @ 95 lbs
    Weighted Pullups: 1x6 @ 25 lbs
    Incline Dumbbell Curls: 3x9 @ 30 lbs
    Incline EZ Bar Tricep Extension: 3x12 @ 60 lbs

    Ab...
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    January 26th: Heavy Lower

    Squats: 3x6 @ 245 lbs PR
    Deadlifts: 2x6 2 330 lbs PR but last rep was very sloppy
    Leg Extensions: 3x12 @ 150 lbs
    Lying Leg Curls: 3x12 @ 80 lbs

    So happy with the weekly PRs. The deadlifts were...
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    Thanks! Yeah the rep scheme change to something...

    Thanks! Yeah the rep scheme change to something above 3 reps is definitely doing work after running a 3x3 for months
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