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04-23-2013, 03:07 AM #2611
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04-23-2013, 04:34 AM #2612
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04-23-2013, 07:33 AM #2613
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04-23-2013, 07:52 AM #2614
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04-23-2013, 08:03 AM #2615
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04-23-2013, 11:40 AM #2616
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04-23-2013, 12:50 PM #2617
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04-24-2013, 03:26 AM #2618
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys
Mesocycle #4
Week 3 Day 2
Workout Music:
BlessTheFall - Witness
5 Minute Warm-Up On Bike
Pull-Ups:
30 Reps over various sets/grips
1.5 DB Bench Press (All the way down, half way up, back down, all the way up = 1 rep): (1:2:1 Rep Tempo)
110's x 3 (6 Sets)
+10 Pounds
Incline Dumbbell Bench (3:2:1 Rep Tempo)
65's x 6 (5 Sets)
+5 Pounds
A1:Assisted Pull-Ups: (Explosive)
BW X 15 (5 Sets)
A2: Hammer Strength Fly Machine: (15 Seconds Rest Between Sets)
120 x 3 (10 Sets)
+10 Pounds
B1: Seated Low Cable Row: (60 Second Rest Between Sets)
85 x 15 (4 Sets)
B2: Hammer Strength Lateral Raises: (30 Seconds Rest Between Sets)
70 x 10 (6 Sets)
Post-Workout:
Steak/Shrimp Kabob's with Baby Back Ribs + Sweet Potato Fries + Corn on the Cob .
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04-24-2013, 05:39 AM #2619
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04-25-2013, 02:56 AM #2620
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys
Mesocycle #4
Week 3 Day 3
Workout Music:
Avenged Sevenfold - City of Evil
5 Minute Warm-Up On Bike
Pull-Ups:
30 Reps over various sets/grips
Back Squat: (Wave Loading 5/4/3/5/4/3)
325 x 5 (2 Sets)
335 x 4 (2 Sets)
345 x 3 (2 Sets)
+10 Pounds
Goal is to hit 405 x 1 at least at the end of 4 weeks.
Good Morning: (2:0:2 Lifting Tempo)
155 x 6 (5 Sets)
+10 Pounds
A1: Slow Concentric Hack Squat (1:0:4 Lifting Tempo)
1 Plate + 35/Side x 5 (5 Sets)
A2: Slow Eccentric Hack Squat (4:0:1 Lifting Tempo)
1 Plate + 35/Side x 5(5 Sets)
B1: Leg Extension (2:2:1 Lifting Tempo)
70 (Each Leg) x 5 (4 Sets)
B2: Dumbbell Curl (2:2:1 Lifting Tempo)
35's x 5 (4 Sets)
B3: EZ Bar Curl: (2:2:1 Lifting Tempo)
20 x 25 (4 Sets)
Post-Workout:
Thermogenesauce Chicken Fried Rice Simmer Curry.
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04-25-2013, 04:13 AM #2621
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04-25-2013, 04:22 AM #2622
This last one is an especially mean lookin session. Your quads must have been pumped to hell.
Strong back squats in those waves, and 5 set of eccentric and 5 sets of concentric TUT hacks...that'll do your quads right! There's been a couple of times on those negative hacks, that I got to the bottom and questioned whether I really even wanted to rack the damn thing lol.
Lookin sharp, Bob."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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04-25-2013, 04:44 AM #2623
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04-25-2013, 07:38 AM #2624
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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04-25-2013, 07:47 AM #2625
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04-25-2013, 08:18 AM #2626
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04-25-2013, 10:50 AM #2627
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04-25-2013, 12:09 PM #2628
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04-25-2013, 01:02 PM #2629
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04-25-2013, 01:03 PM #2630
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Finally Tackled 4 Plates/Side for Squat (405) . New Personal Record
http://www.youtube.com/watch?v=LfaJXQMRcYA
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04-25-2013, 02:56 PM #2631
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04-25-2013, 02:57 PM #2632
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04-25-2013, 03:03 PM #2633
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04-25-2013, 03:27 PM #2634
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04-25-2013, 03:30 PM #2635
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3136
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04-25-2013, 03:47 PM #2636
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04-25-2013, 03:57 PM #2637
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04-25-2013, 04:23 PM #2638
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04-25-2013, 04:43 PM #2639
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04-25-2013, 04:58 PM #2640
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