Reply
Page 3 of 15 FirstFirst 1 2 3 4 5 13 ... LastLast
Results 61 to 90 of 431
  1. #61
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.11.16 - Week 8 - Recovery Day
    Wed., 8:10-9:10pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Squat:
    45 x 5
    70 x 5
    115 x 3
    140 x 2
    180 x 5
    180 x 5
    180 x 5


    -RPE: 6.5. Nice to get the blood pumping. Lower back a little sore from Tuesday's light deadlift work and Frt Squat PR..

    Bench Press:
    45 x 5
    95 x 5
    115 x 3
    140 x 2
    160 x 5
    160 x 5
    160 x 5


    -RPE: 7. Wasn't focused on first set, and it felt heavier than I expected. Last two sets were fine (light!).

    Accessories:
    Pull-ups (+25 lbs) 6 x 3
    Dips 15 x 4

    -Gonna stick with +25 lbs on PUs for a while until I can get 8-10 reps on each set. I passed on my Power Clean recovery session since my buddy was over. I may do them Thursday or on Intensity Day..

    __________________________________________

    Video:
    (no vids on recovery day)

    Comments:
    Worked out with my bro-in-law. He did pull-ups with +25 lbs. 12 reps x 4 sets.. no problem. Dude is just a beast on pull-ups.
    Last edited by thejosef; 05-12-2016 at 11:54 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  2. #62
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.12.16 - Week 8 - Run
    Thurs., 6:30-7:00pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    2.5 Mile Run

    -Just a casual run with the wide & kiddo. 10 minute mile pace so nothing too exciting.


    __________________________________________

    Comments:
    Thighs were VERY tight on this run. Like they felt Huge. I've never experience that running before. I'm wondering if it's the creatine that I started taking a few weeks ago. I've heard reports that some people have cramping during running.. Will continue to monitor. I also squatted on Tues. & Wed. so maybe I was just a little sore from that..
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  3. #63
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.13.16 - Week 8 - Intensity Day
    Fri., 5:45-6:40am
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Squat:
    45 x 5
    45 x 5
    100 x 5
    150 x 3
    200 x 2
    250 x 3 .. ..wasn't focused.. form was gross.. forgot my knee sleeves..
    -4 minute rest
    250 x 5 PR ..Ha! I knew I had it.



    -RPE: 9.0. Pretty proud I recomposed myself and hit this for a PR. My career 1RM is 257 lbs., so 250 x 5 feels good. Form is still shaky (bad) on 90%+, but this was still a big accomplishment. I will say that my form is looking better on volume day (85% of ID), so I'm hoping that will start carrying over to the heavy sets. Gonna keep working on it.

    Press:
    45 x 5
    65 x 5
    85 x 3
    100 x 2
    122.5 x 5
    Bonus:
    145 x 1 PR




    -RPE: 8. Well hello there 5RM PR and 1RM PR. 142 was my previous 1RM (back in 2015), and I remember that was tough. Today, I think I had 155 in me. Wowsers. I weighed 145.8 this morning so I allllllllmost Pressed my BW, which has been a huge goal for me.

    __________________________________________

    Comments:
    I'm unexpectedly on an antibiotic right now for 10 days, and let's just say the side effects have been unpleasant.. which is why my weight is down a few pounds. So yeah.. 2 PRs when I felt crappy going into the gym. Yes sir, I'll take it. My tone may change later once I watch the videos. Lol.

    BW:
    145.8 lbs.
    Last edited by thejosef; 05-13-2016 at 09:16 PM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  4. #64
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.14.16 - Week 8 - Intensity Day (part deux)
    Sat., 8:45-9:40pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Warmup:
    Row 2:00

    Deadlift:
    95 x 5
    135 x 5
    185 x 3
    225 x 5

    -RPE: 8.0. I reset back to 225. These felt fine. Form is better, but I'm just not very strong on DL. I need to add some accessory work in.. Gonna just go up 5lbs. every week for now.

    Power Clean:
    75 x 5
    105 x 5
    127.5 x 3
    127.5 x 3
    127.5 x 3


    -RPE: 7. Easy stuff.

    __________________________________________

    Comments:
    I'm squatting more than I DL.
    Last edited by thejosef; 05-15-2016 at 07:34 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  5. #65
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.16.16 - Week 9 - Volume Day
    Mon., 5:35-6:40am
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Squat:
    45 x 10
    95 x 5
    135 x 3
    170 x 2
    217.5 x 5
    217.5 x 5
    217.5 x 5
    217.5 x 5
    217.5 x 5




    -RPE: 8.5. S*** just got real. Some of these reps felt slow. Form overall "felt" okay (i'll watch vids later to evaluate).. couple reps here and there were funky. Sets 1,3, & 5 in video..

    Bench Press:
    45 x 5
    80 x 5
    115 x 3
    145 x 2
    165 x 5
    165 x 5
    165 x 5
    165 x 5
    165 x 5




    -RPE: 8. These felt lovely. Tried a new camera angle.. Sets 3 & 5 shown.

    __________________________________________

    Comments:
    Squats were tough today, but still no missed reps. Form felt better than intensity day, but still not solid yet. I've got to focus more. Bench is still trending upwards.
    Will do some light deads tomorrow with volume power cleans.
    Last edited by thejosef; 05-16-2016 at 08:36 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  6. #66
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    Pretty pleased today.. no soreness at all and knees feel great after volume squats.

    Anyways, I've decided to change my schedule to evenings (Tues/Thurs/Sat) to try to work on a better sleep schedule. I've been basically averaging 5-6 hours/night for almost 2 years now (since my little boy was born). It's been rough. I've been waking up at 5am to fit in workouts. So I really focused on getting 8 hours last night, and I feel so much better today. I think proper sleep will be important while running Texas Method, especially. I'll try this new schedule for a few weeks and see how things go.. I'm really enjoying TM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  7. #67
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.17.16 - Week 9 - Volume Day (b)
    Tues., 9:10-9:40pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Warmup:
    25 pushups

    Power Clean:
    65 x 5
    95 x 3
    115 x 2
    140 x 3
    140 x 1
    140 x 3
    140 x 3
    140 x 1


    -RPE: 8.5. Well dang. Doing these with a 29mm power bar was not exactly cool. Will repeat this weight next week.

    Core:
    Plank 1:30

    -Worked out with the wife so she challenged me to try this with her. Only the second time I've ever attempted a plank. Lol.

    __________________________________________

    Comments:
    Power cleans got heavy yo.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  8. #68
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
    Synthetickiller is offline
    I can see 29mm bars creating a problem. It's just one more excuse to look into a 28mm/28.5mm bar.


    I'm seeing lots of progress bro. Keep it up!
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  9. #69
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    Originally Posted by Synthetickiller View Post
    I can see 29mm bars creating a problem. It's just one more excuse to look into a 28mm/28.5mm bar.


    I'm seeing lots of progress bro. Keep it up!
    Thanks SK! Yeah, I sold both of my 28mm Oly bars much quicker than expected. I'm definitely in the market for one, but I enjoy buying bars, so it's a fun process. I just needed to free up some cash flow, I was going nuts with no play money. Lol.
    Last edited by thejosef; 05-20-2016 at 08:38 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  10. #70
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.19.16 - Week 9 - Recovery Day
    Thurs., 8:00-9:00pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Squat:
    45 x 5
    95 x 5
    115 x 3
    145 x 2
    185 x 5
    185 x 5
    185 x 5


    -RPE: 7.0. Form felt SOLID. My bro-in-law even said "Dude, your form looks Perfect." Ha.. just gotta keep it up when the weights get heavy.

    Press:
    45 x 5
    55 x 5
    70 x 3
    85 x 2
    102.5 x 5
    102.5 x 5
    102.5 x 5


    -RPE: 7.5. Boring stuff.

    Extra Work
    -DB Bench Press:
    40 x 12
    45 x 12
    45 x 12

    -I haven't done these in a long, long time. I really need heavier dumbbells. I'm very close to buying some..

    __________________________________________

    Comments:
    At least I hit one PR. See below

    BW:
    150.0
    -BOOM.
    I'm pretty happy with my BW.. slow but steadily on the upswing. Next week, I really want to attempt to press my BW (or more). We'll see how it goes..
    Last edited by thejosef; 05-20-2016 at 08:40 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  11. #71
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.21.16 - Week 9 - Intensity Day
    Sat., 8:35-10:00pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Warmup:
    Row 2:00

    SQUAT:
    45 x 10
    100 x 5
    150 x 3
    205 x 2
    255 x 5 PR

    -RPE: 9. Last warmup looked solid. Workset reps were ok, last rep hip swayed a bunch. Regardless, these felt good, and it's a huge PR. 257 x 1 is my best weight ever, so 255 x 5 is big.



    BENCH PRESS:
    45 x 5
    95 x 5
    135 x 3
    165 x 2
    187.5 x 5
    Bonus:
    220 x 1 PR

    -RPE: 9. Well, this is finally getting heavy. 225 is gonna be tough, but I think I got it.



    DEADLIFT:
    95 x 5
    135 x 3
    185 x 2
    235 x 5

    -RPE 8. Form is a work in progress. Hips still rising a bit too fast on workset. Weight felt great this week after deloading to 225 last week.



    POWER SNATCH:
    65 x 2
    80 x 2
    80 x 2
    80 x 2
    80 x 2


    RPE: 7.0 Just catching up on my Recovery day PS that I skipped. These felt pretty easy. No vids on this one.

    __________________________________________

    Comments:
    Pretty good day. Couple PRs.. feeling very healthy and strong for a 150lb dude.

    BW:
    150.0 lbs.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  12. #72
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
    Synthetickiller is offline
    150 lb bw?! Mass monster! I know how hard it is for you to gain. Nice work man!

    Heavy squats don't always look pretty. No injuries, absolutely massive PR, and you're showing where your form breaks down to learn what to work on. All in all, solid man!
    That bench looked easy! You didn't have any portion, by the looks of it, where you hit a wall & had to push through. That is a major problem, if that happens. The bar speed was good. You had 225, possibly 230. No, I'm not being overly positive. It was there.
    For deadlifts, one thing that might actually help is not resetting. It shows where your best leverage is. If you're using all back & no posterior chain, then that has to be fixed. Also, although resetting forces you to always have strength off the bottom, that more so helps with sumo deadlifts than conventional. Time under tension helps a lot for strength gains.

    Solid progress overall. You're going to blow through that competition goal on bench way before I do.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  13. #73
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    Thanks a bunch SK. I really appreciate your input. A 245 bench press for me is pretty optimistic by year's end. I might have bit off more than I can chew, but I really look forward to hitting 225 soon. That's 1.5x BW for me
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  14. #74
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.24.16 - Week 10 - Volume Day
    Tues., 8:35-9:45pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Warmup:
    Row 2:00

    SQUAT:
    45 x 10
    85 x 5
    135 x 3
    175 x 2
    220 x 5
    220 x 5
    220 x 5
    220 x 5
    220 x 5

    (4 min. rest b/w sets)

    -RPE: 8. Man, these felt much better than last week. Progress!! I widened my hands a tad to try to alleviate some minor L elbow pain I've been feeling at night.
    (All 5 sets in vid)



    PRESS:
    45 x 5
    55 x 5
    75 x 3
    95 x 2
    107.5 x 5
    107.5 x 5
    107.5 x 5
    107.5 x 5
    107.5 x 5

    (3 min. rest b/w sets)

    -RPE: 8. Neck felt a little twinge on first two sets. Lifting in front of a mirror will do that junk to you. I adjusted my head down for the last 3 sets and neck had zero issues. Stupid mirror. Weight felt great.

    POWER SNATCH:
    45 x 5
    65 x 3
    75 x 2
    90 x 2
    90 x 2
    90 x 2
    90 x 2
    90 x 2
    90 x 2

    (2 min. rest b/w sets)

    -RPE 8.5. Well, I used my wife's 10kg 25mm bar since my only other bar now is a stiff 29mm power bar. Her bar wasn't too bad actually. But these are getting heavy. I'm just not exploding.. doing way too much arm pulling on the 2nd pull. Form needs work. I'm not sure how much longer I'll keep programming these.. I kinda want to move to a full snatch rather than a power snatch, but keep doing power cleans also. We'll see.

    Bar Bicep Curls:
    75 x 8 x 5 sets

    -Did these between my Squat sets. Been having some slight Left elbow pain when I'm in bed at night. Think it's due to my new-ish setup for squat, but I thought I'd add in some curls to maybe help work the elbows.

    __________________________________________

    Comments:
    Squats and Press are going great. I felt very strong today. Power snatch, not so much. Should be a fun intensity day this week. I'll have more weight on back for squat than I've ever attempted before.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  15. #75
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.26.16 - Week 10 - Recovery Day
    Thurs., 8:30-9:30pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Warmup:
    Row 2:00

    SQUAT:
    45 x 5
    95 x 5
    115 x 3
    150 x 2
    187.5 x 5
    187.5 x 5
    187.5 x 5


    -RPE: 7.5. Eh, I always think Recovery days are supposed to feel light. I need to quit underestimating these days and just focus on getting the work done.

    BENCH PRESS:
    45 x 5
    85 x 5
    115 x 3
    145 x 2
    162.5 x 5
    162.5 x 5
    162.5 x 5


    -RPE: 7.5. Think I'm gonna try 225 x 1 on next week's ID.

    POWER CLEAN:
    65 x 5
    95 x 3
    115 x 2
    135 x 3
    135 x 3
    135 x 3


    -RPE 8. Used stiff 29mm B&R 2.0 bar. Can't wait to use a 28mm bar again for Oly lifts.

    Extra Work:
    Strict Pull-ups 10 x 3 sets
    Ring Dips 10 x 3 sets

    __________________________________________

    Comments:
    Typical boring recovery day. Weights did not exactly feel light on any lift. I think my "easy" days are over. Ha

    BW:
    149.6 lbs.


    RPE Scale:
    10: Maximal, no reps left in the tank
    9: Last rep is tough but still one rep left in the tank
    8: Weight is too heavy to maintain fast bar speed but isn’t a struggle; 2–4 reps left
    7: Weight moves quickly when maximal force is applied to the weight; “speed weight”
    6: Light speed work; moves quickly with moderate force
    5: Most warm-up weights
    4: Recovery; usually 20 plus rep sets; not hard but intended to flush the muscle
    <4: Rarely used in training
    Last edited by thejosef; 05-27-2016 at 01:24 PM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  16. #76
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.28.16 - Week 10 - Intensity Day
    Sat., 8:40-9:55pm
    Color Code: PR = green, Failed Prescribed Set = red

    BW:
    149.2 lbs.

    __________________________________________

    Warmup:
    Row 2:00
    Hip Circle

    SQUAT:
    45 x 5
    100 x 5
    155 x 3
    205 x 2
    260 x 5 *PR
    -RPE: 8.0
    Bonus:
    285 x 1 *PR

    -RPE: 9.0



    -Well, that was fun. 257 x 1 was the most weight I'd ever squatted before today. 260 x 5 reps went smooth enough, so I wanted to try a 1rm just to see how my progress has been.. 285 wasn't too much of a struggle. I probably won't go for another 1RM for a couple months. I was happy with my form on the first few reps of the 260 so that's a big improvement over my prior intensity days.

    PRESS:
    45 x 5
    65 x 5
    85 x 3
    105 x 2
    125 x 5 *PR
    -RPE: 8.5
    Bonus 1RM Attempt:
    150 x 0

    -RPE: 10. Lol.



    -125 x5 went well. Probably was burnt out from squat PRs to hit the 1RM Press PR. I was trying to officially press over my BW (weighed in at 149.2 today), but it'll have to wait for another day. Oh, well. I'll try again in a month or two. Still feeling good about my Press progress. Slow but steady..

    DEADLIFT:
    95 x 5
    135 x 3
    205 x 2
    245 x 3



    -RPE 8.0. 205 looked decent. My "heavy" sets always have the early hip rise issue. Gotta keep working on that. I have Zero desire to do 5 reps on Intensity days, so I'll probably stick to 3s for a while.

    __________________________________________

    Comments:
    Not a bad day at the office. I'm very happy with my squat progress, so far. My goal was to hit 300 (double BW squat) by year's end, and I think I'm pretty close to that right now. I felt like I had 290 or 295 today. Feels good to finally be getting stronger.


    RPE Scale:
    10: Maximal, no reps left in the tank
    9: Last rep is tough but still one rep left in the tank
    8: Weight is too heavy to maintain fast bar speed but isn’t a struggle; 2–4 reps left
    7: Weight moves quickly when maximal force is applied to the weight; “speed weight”
    6: Light speed work; moves quickly with moderate force
    5: Most warm-up weights
    4: Recovery; usually 20 plus rep sets; not hard but intended to flush the muscle
    <4: Rarely used in training
    Last edited by thejosef; 05-29-2016 at 08:38 PM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  17. #77
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
    Synthetickiller is offline
    Your squatting is getting a lot better man! 285 did not look bad! Only a hair bit of slow down & it wasn't that much of a grinder from the look of things. You easily had more in the tank. I'd say easily 5, maybe 10 if you're amped up. Very close to 300 my friend! Almost PRs all around. You're making solid progress.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  18. #78
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    5.31.16 - Week 11 - Volume Day
    Tues., 8:40-10:05pm
    Color Code: PR = green, Failed Prescribed Set = red

    BW:
    150.2 lbs.

    _____________________________________

    Warmup:
    Row 2:00
    Hip Circle

    SQUAT:
    45 x 5
    95 x 5
    135 x 3
    185 x 2
    225 x 5
    225 x 5
    225 x 5
    225 x 5
    225 x 5

    (5 min. rest b/w sets)

    -Sets 1, 3, & 5 in vid


    -RPE: 8.0. Pretty dang happy with these.. Cool to squat 2 plates 5x5. Increased rest from 4 to 5 minutes.

    BENCH PRESS:
    45 x 5
    85 x 5
    115 x 3
    150 x 2
    167.5 x 5
    167.5 x 5
    167.5 x 5
    167.5 x 5
    167.5 x 5

    (3 min. rest b/w sets)

    -RPE: 8.0. Moderately easy peezy.

    POWER CLEAN:
    75 x 5
    100 x 3
    120 x 2
    145 x 3 *PR
    145 x 3 *PR
    145 x 3 *PR

    145 x 1
    145 x 1

    (2 min. rest b/w sets)

    -Sets 1 & 3 in vid


    -RPE 8.5. Well, my new Rogue Euro bar is awesome.. though not a miracle worker. Ha. Best ever was 155 x 1, so 145 x 3 is technically a PR, plus it's the most I've done at that weight. But these are just getting heavy. Will have to repeat this weight. Maybe I need to rest longer also. I guess the positive is that I'm pretty sure I can power clean my bodyweight.

    _____________________________________

    Comments:
    Pretty tired tonight.. This was day 1 of potty training our little boy (he's almost 2 years old). Makes for an exhausting day, and I was only there after work! My wife had him all day. Good times. Just glad to get through my lifts today..


    Originally Posted by Synthetickiller View Post
    Your squatting is getting a lot better man! 285 did not look bad! Only a hair bit of slow down & it wasn't that much of a grinder from the look of things. You easily had more in the tank. I'd say easily 5, maybe 10 if you're amped up. Very close to 300 my friend! Almost PRs all around. You're making solid progress.
    Thanks bud! I maaaybe had 3 reps. 5 would've been pushin the limits. I need to learn how to get amped up. Ha. Man, hitting 300 will be awesome.
    Last edited by thejosef; 06-01-2016 at 10:45 PM. Reason: Added videos
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  19. #79
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    6.2.16 - Week 11 - Recovery Day
    Thurs., 8:30-9:20pm
    Color Code: PR = green, Failed Prescribed Set = red

    BW:
    149.2 lbs.

    _____________________________________

    Warmup:
    Hip Circle

    SQUAT:
    45 x 5
    75 x 5
    115 x 3
    150 x 2
    192.5 x 5
    192.5 x 5
    192.5 x 5

    135 x 15

    -RPE: 7.5. Legs felt a bit sore on these. Banged out 15 reps at 135 at the end just to work on a wider hand placement to help alleviate some shoulder tightness.

    POWER SNATCH:
    65 x 5
    75 x 3
    85 x 2
    85 x 2
    85 x 2
    85 x 2


    -RPE 8.0. Eh. Not loving snatches of late.. maybe it's my claustrophobic home gym. Lol. I might switch over to clean & jerk as I much prefer it..

    _____________________________________

    Comments:
    Had to cut this one short.. My wife needed help getting our little boy to sleep.. Will finish up Recovery Day with press tomorrow. Feeling pretty tired and unmotivated.. I'm toying with the idea of taking a one week off after week 12. We'll see how I feel then.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  20. #80
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    6.3.16 - Week 11 - Recovery Day (b)
    Fri., 8:00-9:00pm
    Color Code: PR = green, Failed Prescribed Set = red

    BW:
    149.4 lbs.

    _____________________________________

    Warmup:
    Hip Circle

    FRT SQUAT:
    45 x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 5
    160 x 3
    180 x 2
    205 x 1
    220 x 1 *PR

    -RPE: 8.0. Haven't done these in a couple weeks. Why not try for an all-time best? Ha. Legs are definitely getting stronger. Honestly, I probably had 1-3 more reps, but didn't wanna smoke my legs before Intensity day tomorrow. New Rogue Euro bar is SO nice. Awesome for front squats.

    PRESS:
    45 x 5
    55 x 5
    65 x 5
    85 x 3
    105 x 5
    105 x 5
    105 x 5


    -RPE 7.0. Light stuff yo.

    _____________________________________

    Comments:
    Worked out with my bro-in-law. Wish I would've video'd my frt squat PR. Bro attempted to squat to the song "Flower" by Moby.. called the "Sally" challenge in CrossFit (google it). It was epic. He tried it with 115 lbs and couldn't finish. I might have to try it one day. It's basically 30 back squat paused reps.. some are pretty long pauses.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  21. #81
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    6.4.16 - Week 11 - Intensity Day
    Sat., 8:45-10:00pm
    Color Code: PR = green, Failed Prescribed Set = red

    BW:
    149.8 lbs.

    _____________________________________

    Warmup:
    Row 2:00
    Hip Circle

    SQUAT:
    45 x 5
    105 x 5
    155 x 3
    210 x 2
    265 x 5 *PR

    -RPE: 8.5. Pretty happy with these.. Will stay with 5 reps at least another week..



    BENCH PRESS:
    45 x 5
    95 x 5
    135 x 3
    170 x 2
    190 x 5 *PR
    -RPE: 8.0
    BONUS 1RM PR Attempt:
    225 x 1 *PR
    -RPE: 10

    -Well, 225 just happened. But MAN it was tougher than I expected. Mentally, I was gonna go for 2 reps, but as you can see, one rep was rough. Might've been easier if I wouldn't have done my 5 rep workset right before.. but 190 x 5 wasn't bad so at least I'm still getting stronger on bench.



    DEADLIFT:
    100 x 5
    150 x 5
    210 x 2
    250 x 3

    -RPE 8.0. Showed three sets so I could watch my form.. Seems ok.. just gonna keep adding 5lbs every week and see how it goes.




    _____________________________________

    Comments:

    Originally Posted by thejosef View Post
    2016 Goals:
    -Back Squat: 300 (2x BW)
    -Front Squat: 250
    -Press: 155 (I really want to easily press my BW)
    -Bench Press: 225 (1.5x BW) ***COMPLETED 6/3/16***
    -Deadlift: 315
    -Power Clean: 200
    -Power Snatch: 135 (?? Not much experience on this.. no clue what to shoot for..)
    So I hit my first page goal I set for 2016 to bench press of 225. Newer goal to hit 245 by year's end is gonna be TOUGH, but we'll see what happens. Squatting feels great.. I think my form is slowly getting better for the heavier stuff. Deadlift is okay.. just gotta keep putting the work in.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  22. #82
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
    Synthetickiller is offline
    Dude, congrats on all the PRs!
    A 220 front squat is crazy good! That tells e're really quad dominant. It's not a bad thing, but it does show that more posterior chain work will help (not a dig, just an observation. I'm the exact opposite, fyi).
    That 265x5 on squat looked good too. There's a little shifting still. Ironically, Chris Duffin has a video addressing this. I can link you if you're interested.
    You're so far ahead of me in bench goals, I have a feeling you're going to utterly destroy me in the competition! You basically have to put 10 lbs on your bench every 3 months. If you gain a little more weight (even just 5 lb), you'll get there easily. Take into considering you hit 225x1 after that PR set of 190x5. I'd say you at least had 230/232.5 in you. That closes the gap even more. You're easily at a 2 plate bench now. Keep pushing forward man!
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  23. #83
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    Originally Posted by Synthetickiller View Post
    Dude, congrats on all the PRs!
    A 220 front squat is crazy good! That tells e're really quad dominant. It's not a bad thing, but it does show that more posterior chain work will help (not a dig, just an observation. I'm the exact opposite, fyi).
    That 265x5 on squat looked good too. There's a little shifting still. Ironically, Chris Duffin has a video addressing this. I can link you if you're interested.
    You're so far ahead of me in bench goals, I have a feeling you're going to utterly destroy me in the competition! You basically have to put 10 lbs on your bench every 3 months. If you gain a little more weight (even just 5 lb), you'll get there easily. Take into considering you hit 225x1 after that PR set of 190x5. I'd say you at least had 230/232.5 in you. That closes the gap even more. You're easily at a 2 plate bench now. Keep pushing forward man!
    Thanks! Yeah I was surprised the frt squat 220 went so easy. I'll have to video my next frt squat session. I think you're right on about me being quad dominant. Back squat form feels like it's getting better, but intensity (heavy) day still has my hip sway showing up on almost every rep. Definitely a work in progress. I'll look up Duffin's video on it, I haven't seen it yet. I'm not expecting an overnight fix, so I'l hoping continued focus in my lighter sets and working with the hip circle will start to carryover to my heavier sets.

    As far as bench, my 255 was pretty grindy/shaky, but it happened so I'll take it. Ha. I'll just stick with the 5 rep Texas Method progression as long as I can, and lay off the 1 rep maxes for a few cycles. I know you'll be making bench progress, especially once you get into that motivating new home gym!
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  24. #84
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    6.6.16 - Week 12 - Run
    Mon., 6:10-6:40pm

    BW:
    149.6 lbs.

    _____________________________________

    Run
    2.55 Mile Run
    -Just a casual run with the wife and kiddo. Felt great to get the blood pumping. Pretty hot out, but not Too bad yet.

    _____________________________________
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  25. #85
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    6.7.16 - Week 12 - Volume Day
    Tues. evening
    Color Code: PR = green, Failed Prescribed Set = red

    BW:
    151.4 lbs. *PR ..Lol.

    _____________________________________

    Warmup:
    Row 2:00
    Hip Circle

    SQUAT:
    45 x 5
    95 x 5
    135 x 3
    185 x 2
    230 x 5
    230 x 5
    230 x 5
    230 x 5
    230 x 5


    -RPE: 8.5.



    PRESS:
    45 x 5
    55 x 5
    75 x 3
    95 x 2
    107.5
    107.5
    107.5
    107.5
    107.5


    -RPE: 8.0

    _____________________________________

    Comments:
    Skipped snatch tonight.. just feeling run down. Texas Method ain't no joke. Will try to do some snatches on recovery day.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  26. #86
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    6.9.16 - Week 12 - Recovery Day
    Thurs. evening
    Color Code: PR = green, Failed Prescribed Set = red

    BW:
    151.2 lbs.

    _____________________________________

    Warmup:
    Row 2:00
    Hip Circle

    SQUAT:
    45 x 5
    75 x 5
    115 x 3
    155 x 2
    195 x 5
    195 x 5
    195 x 5

    -RPE: 8.0.

    BENCH PRESS:
    45 x 5
    80 x 5
    115 x 3
    145 x 2
    165 x 5
    165 x 5
    165 x 5

    -RPE: 8.0

    POWER CLEAN:
    75 x 5
    95 x 3
    115 x 2
    137.5 x 3
    137.5 x 3
    137.5 x 3

    -RPE: 8.5

    _____________________________________

    Comments:
    Even "recovery" days are starting to feel heavy
    Last edited by thejosef; 06-13-2016 at 02:59 PM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  27. #87
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    6.11.16 - Week 12 - Intensity Day
    Sat. evening
    Color Code: PR = green, Failed Set = red

    BW:
    --- forgot to weigh in ---

    _____________________________________

    Warmup:
    Row 2:00
    Hip Circle

    SQUAT:
    45 x 5
    105 x 5
    160 x 3
    215 x 2
    270 x 5 *PR @ 9.0
    300 x 0 @ 9.5
    -Lol. I had about 5% confidence that I would hit 300, and it showed as I only came up a few inches and then gave up. Lame attempt. Honestly, I think I can hit this weight if I'm fresh.. and confident. Not sure I'll post the video of this garbage. Lol.


    PRESS:
    45 x 5
    70 x 5
    85 x 3
    105 x 2
    127.5 x 5 *PR @ 8.5

    POWER SNATCH:
    65 x 5
    80 x 3
    95 x 2
    95 x 2
    95 x 2
    @ 8.5
    --did not attempt last 3 sets--

    ----completed D/L the next day (Sunday night)----

    Warmup:
    Row 1:00
    Row 500m for time: 1:50.6 @ 9.0

    DEADLIFT:
    100 x 5
    150 x 3
    215 x 2
    255 x 4 *PR @ 9.0


    _____________________________________

    Comments:
    Will try to add squat video later.. pretty busy week. Nice to finish off my 2nd cycle (I'm doing 6 week cycles) with 3 PRs.

    I've decided to take it "easy" for week 13. Just gonna do some running, maybe some front squats, maybe some paused back squats.. maybe just be a bum and watch some TV. Just gonna take it easier and try to fully recover before starting cycle 3 (Week 14) on Texas Method. I want to make a few changes to my routine going forward. Power snatches are just not fun anymore.. so they're out. I will sub clean & jerks for power snatches for the time being and see how I like them.

    RPE:
    10: Maximal, no reps left in the tank
    9: Last rep is tough but still one rep left in the tank
    8: Weight is too heavy to maintain fast bar speed but isn’t a struggle; 2–4 reps left
    7: Weight moves quickly when maximal force is applied to the weight; “speed weight”
    6: Light speed work; moves quickly with moderate force
    5: Most warm-up weights
    4: Recovery; usually 20 plus rep sets; not hard but intended to flush the muscle
    <4: Rarely used in training
    Last edited by thejosef; 06-14-2016 at 12:05 PM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  28. #88
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    6.14.16 - Week 13 - Deload Week
    Tues. morning
    Color Code: PR = green, Failed Set = red

    BW:
    151.6 lbs.

    _____________________________________

    FRT SQUAT:
    45 x 5
    75 x 5
    105 x 5
    135 x 5
    170 x 3
    170 x 3
    170 x 3
    @ 8.0

    PUSH PRESS:
    45 x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 5
    145 x 3 @ 8.0
    155 x 1 *PR @ 9.0


    _____________________________________

    Comments:
    Frt Squat is feeling easier. Felt nice to get 155 above my head.. Gonna try to starting getting in pull-ups every week. Might start making weekly goal numbers to hit. Think I'll just start with 100 this week.
    Last edited by thejosef; 06-14-2016 at 12:06 PM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  29. #89
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    6.16.16 - Week 13 - Deload Week
    Thursday AM & PM sessions
    Color Code: PR = green, Failed Set = red

    BW:
    150.8 lbs.

    _____________________________________

    ---Morning Session---

    Random Circuit:
    Deadlift: 95# x 10 reps x 3 sets
    BB Row: 95# x 10 x 3
    Clean & Jerk: 95# x 5 x 3
    Pull-ups: 10 x 4
    Toes to bar: 10 x 1
    Ab Roll Outs: 10 x 1
    Deadlift: 145# x 8 x 1

    ---Evening Session w/ Bro-in-Law---

    Pause (5-10 seconds) Squat:
    115 x 15 @ 9.0 Holy Hell this was hard

    Squat:
    155 x 5 @ 8.0 This was right after pause squat insanity.. Legs were still shaking.

    Press:
    105 x 5 @ 7.0

    Bench Press:
    185 x 5 @ 7.5 This was surprisingly easy.

    Thick Grip Pull-ups:
    10 reps

    _____________________________________

    Comments:
    Well, 15 reps on squat with long pauses was waaaay tougher than expected. Might be sore tomorrow. 185 Bench Press felt like baby weight, so that was cool. I'm pretty excited & a little nervous about starting back up cycle 3 of Texas Method on Monday. Things are gonna get HEAVY!
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

  30. #90
    barbell junkie thejosef's Avatar
    Join Date: Jul 2009
    Location: Louisiana, United States
    Posts: 2,932
    Rep Power: 12766
    thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000) thejosef is a splendid one to behold. (+10000)
    thejosef is offline
    6.18.16 - Week 13 - Deload Week
    Sat. evening
    Color Code: PR = green, Failed Set = red

    BW:
    ???

    _____________________________________

    Warmup:
    Hip Circle stuff

    Squat:
    45 x 10
    85 x 5
    120 x 4
    160 x 3
    205 x 5
    205 x 5
    205 x 5
    @ 8.0

    Pull-ups
    10 reps x 5 sets

    _____________________________________

    Comments:
    Ugh. Squats felt heavier than I was hoping. It's gonna be a tough week starting back Texas Method..
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts