2/17/2019
High bar Squat
45x5, 5
135x5
185x5
205x5
225x5
245x5
275x5, 5, 5, 5
This was supposed to be a long, destroy my legs, workout but that was not to be. Got told to come home to deal with my sick doggo.. He's ok.. just has a weak stomach..
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02-18-2019, 07:51 AM #91S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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02-18-2019, 01:06 PM #92
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02-19-2019, 09:19 AM #93
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02-20-2019, 09:38 AM #94
2/19/2019
Bench Press
45x5, 5
135x5
185x5
205x5
210x5, 5
200x5
These were supposed to be RPE @7 The second 210 set was closer to 8 than 7 so I dropped it on down.
CGBP @6
145x10
150x10, 9
DB Shoulder Press @6
30x10
40x10, 9, 8 (triceps were burning on out)
And that's all I did. There were optional exercises but it was getting late (missed the morning alarm so went after work)..
Deadlift tomorrowS/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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02-20-2019, 07:49 PM #95
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02-20-2019, 08:37 PM #96
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02-22-2019, 06:59 AM #97
2/21/2019
Deadlift
135x3, 2
225x1, 1
275x1
315x3x6 (6 sets of 3) Supposed to be @7 but the further I got into the sets, the easier they became.. Last sets were more like @5.5-6
405x1 @8 Decided I'd give it a whirl.. Bit shaky going up but not hard at all.. just hard to get my belt around my fat belly lol
Pendlay Row
135x10
185x5 @8 Overdid it
145x10, 10 @6
Lat Pulldown
100x12
110x12, 12 @6
V-Grip Cable Row
120x12, 12, 12 @6
Pretty solid 40 minute session.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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02-22-2019, 08:33 PM #98
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02-23-2019, 05:35 PM #99
2/23/2019
High Bar Squat
45x5, 5, 5, 5, 5 (I could not get loose)
135x5, 3
225x1
255x1
285x5x4 Vid of 4th set.. Very meh squats.. beltless.. I will say that they higher bar position is working my core
Sumo Deadlift
135x5
225x10, 10, 10
Leg Press
90x10
180x10, 10, 10
Leg Extension
60x12
75x12 left quad tendon (not sure which one) started getting cranky about this.. so I called it quits
Yeah I prefer a shorter workout but that isn't always feasible. Deadlifts and bench always get easier for me across sets.. Squats get harder.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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02-25-2019, 09:16 PM #100
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02-26-2019, 07:48 AM #101
2/24/2019
Paused Bench Press
45x8, 8
135x5
185x3
205x2
225x2x8 These started feeling really solid after the 5th set. Trying to get my groove back
CGBP
155x10x3
DB Shoulder Press
30x8
45x5
55x5x6 building that neuromuscular pathway again.. supposed to be 3 sets of 10 but I decided this would get me extra practice lol
Lateral Raise
20x15x3
Cable Tricep Pushdown
50x15, 15
40x15
Low bar feels like 2nd nature to me as far as squatting goes. I'm doing high bar to focus on my quads a little and to just challenge myself a little bit.. likely do it for this 6 week block and then go back to low bar.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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02-26-2019, 12:20 PM #102Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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03-04-2019, 08:36 AM #103
Dup
Ok so I think the program roulette is coming to an end.. I get this way every year around this time (it needs to stop), and I always settle on something DUP related.. What a shock.. I did that again.
So basically, Tuan emailed me his excel sheet for his DUP program that he has run successfully for 2 or more years.. The layout is pretty simple:
5 days a week. Hit the 3 PL moves 3 times/week. Rotate between power (5 sets of 3), strength (4 sets of 4) and hypertrophy (4 sets of 8) throughout the week.. hitting each for each lift once a week
There is also an accessory day to hit the minor muscles/muscle groups more specifically.
It is a 3 week block with the option to deload or the option to go straight on to the next 3 week block. I think I will start by going 3 weeks on and 1 week deload..
So each week within the block you move up 5 pounds for bench and 10 pounds for squat/deadlift except for on power.. That holds constant for the 3 week block.. If you hit all of your sets/reps successfully then you move up 5-10 pounds on your training max which effectively raises all of your training sets up some in weight..
Over the course of a year, you could theoretically add 65 pounds to your bench and 130 pounds to your squat/deadlift.. Obviously, setbacks happen and that will not come close to being reality..
TLDR posting some training nextS/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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03-04-2019, 08:40 AM #104
03/01/19
Squat
310x3x5 These were not easy.. I am a weak bird
Bench
215x4x4 These were easy.. so maybe bench is about to rebound in a big way
03/02/19
Deadlift
365x3x5 Holy chit balls these were the hardest deadlifts I've ever completed.. I mean it was like the weight was just dead (no pun intended) on the floor.. I had zero leg drive and this was a lot of back
Squat
310x4x4 And then this makes no sense because these were easier than the day before.. Had no leg drive on deadlifts but squatted this like the bar was empty
Bench
195x8x4 Pretty easy hypertrophy sets
So, I learned two things:
1.) Training back to back days to start this program was probably not a great idea.. I did it and it's done but I wouldn't recommend it..
2.) Walking is hard after back to back days of squattingS/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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03-04-2019, 10:01 PM #105
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Strong start P!
The back-to-backs are tough initially but you get used to it quickly. In fact, my Day 2 squats normally feel stronger and better than Day 1.
I think that comes from one more day of recovery from Day 4 of the prior week (when you have to do heavy deadlifts and volume squats).## chillin at home crew
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03-05-2019, 06:17 AM #106
3/4/2019
Bench
220x3x5 Paused. Really easy.. Bench groove coming back strong
Deadlift
320x8x4 After Monday's deadlifts, I was really apprehensive about these. I chose a different bar just in case that had something to do with it.. Not sure if it did or didn't but these were a lot easier
Pendlay Row
185x5x3 Little too heavy on the last set.. should have dropped the weight some
Quick workout.. In and out in 50 minutes.. Lots of deadlift volume.. We will see if the 4x8's continue
Thanks Tuan!
Part of this is getting my nutrition dialed in again.. Been slacking on that since January.. Got to get my protein intake back up..S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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03-05-2019, 11:20 AM #107
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03-05-2019, 09:50 PM #108
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03-06-2019, 06:04 AM #109
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03-06-2019, 06:21 AM #110
3/05/2019
Lat Pulldown
55x8
85x6
100x6
120x6
140x6x4
DB Row
55x8
65x8
75x8x4
Calf Raise
90x12, 12, 10, 10
DB Curl
30x10, 10
25x10
20x10
Rear Delt Fly
30x15x3
Tricep Pushdown
30x12
42.5x12x4
Facepulls
20x30x2
in and out in under 40 minutes.. got some blood moving around more than anything else.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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03-06-2019, 07:07 AM #111Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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03-06-2019, 07:18 AM #112
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03-07-2019, 06:16 AM #113
3/06/2019
Deadlift
135x4, 3, 2
225x2
275x1
315x1
365x4x4 These were easier than the 5 sets of 3 earlier this week. Was going to have a vid for you guys but I received a phone call in the middle of the lift and it corrupted the file..
Squat
45x8, 6, 4
135x4
225x1
275x5x5 After speaking to T and going through this first week I have decided to make the squat/deadlift hypertrophy 4-5 sets of 5-6 reps instead of sets of 8.. I will likely keep bench at sets of 8 until I can't physically lift the weight for 8 reps then I'll switch it to this system as well
OHP and bent row skipped because I ran out of time. Session completed in 45 minutes
No idea what my body weight is.. My scale at home died and I haven't replaced the batteries.. May not replace them for a month or so and see what happens without keeping an eye on it
First week down. Hardest workout is definitely day 2 with squat, bench and deads all on the same dayS/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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03-07-2019, 06:33 AM #114
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03-07-2019, 07:24 AM #115
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03-08-2019, 01:34 PM #116
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
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03-08-2019, 10:39 PM #117
3/08/19
Bench Press
45x12
135x4
185x2
205x1
225x4x4 Paused. Very very easy.. The bench groove is coming back and I'm loving it
Squat
45x8, 4, 2
135x4
225x2
275x1
295x1
315x3x5 beltless first set but I felt like I wasn't tight.. Belted 2nd and 3rd set but my belly was so bloated that I struggled to get it on (currently like 210 lb with a medium inzer double prong belt). I had pork/rice/edamame with a bunch of soy the night before and was holding a lot of water.. beltless the last 2 sets and they were easy
Press
45x8
95x5
115x5
125x5, 5 right front delt didn't like the last set. We will see how it goes going forward but I may have to sub it.. My right shoulder has been finicky for a couple of years about BB OHP
I think I want a new belt.. not just cause I got fat but because I have wanted a lever ever since I ordered that double prong 5+ years ago.. I never came close to the narrowest setting on the prong medium belt.. usually was about 4/9 to 2/9 on the prongs with 1 being the last prong.. so I think a large may be more appropriate even if I lose some weight.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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03-09-2019, 02:58 PM #118
Ordered the black 10mm lever belt today in large.. Hopefully it will be here by summer
I almost ordered it through amazon because it said Forever Belt by Inzer but then it was sold by Cain power designs and I paused before purchasing it that way.. Went to the reviews and some of the purchasers are saying that it is not really an Inzer belt but an imitation.. I'm not sure if they're correct or not but I decided to go through InzerNet's website instead..
So I'm not sure if that belt on Amazon is actually an Inzer belt or an imitation but I didn't want to take the chance.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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03-09-2019, 07:51 PM #119
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03-09-2019, 10:43 PM #120
I wear it basically the same. Sometimes I tighten it a bit more for really heavy squats but never for deadlifts.. I've wanted a lever ever since I got my original belt years ago. Finally just decided to do it..
Still not sure about the amazon Inzer belt.. I'm skeptical because I can't see Inzer allowing a 3rd party company to sell their product on Amazon.. Why wouldn't they just do that?S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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