September 30, 2015
Before Supper
Week 5. Hopping into week 5 of the Magnussen-Ortmayer program. I liked it before.
Something too that I've been thinking about with workouts is how the "overall" worksets fit in with Prilipin against the optimal listed volume. I show the math below.
Sumo Deads
135 x 4 x 3r
225 x 2
315 x 1
365 x 1
405 x 4 x 4r = 89% of 70%
465 x = 13% of 80%
515 x 2 failed attempts. Bad groove?
Conventional
405 x 2 x 1r = 11%
455 x 1 = 6%
515 x 2 = 20%
405 x 8 = 44%
Deadlifting overall effort 183%. Not sure how much merit this has. Prilipin's high and low are basically 30% either way and this definitely pushed outside of the table.
Yates Row
225 x 10
275 x 10
315 x 20
Ab Pressouts
24kg x 5 x 15r
http://www.youtube.com/watch?v=w2RWlgITcXI&sns=em
Wednesday, September 30, 2015
Monday, September 28, 2015
W5 - Bench
September 28, 2015
Before Supper
Week 5 of Frank's Russian bench program. 36 reps in 80% of my working 1RM might be doing something according to Prilipin.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 6r - video on FB
Red Slingshot
315 x 3 x 3r
Facepulls
LT x 3 x 20r
Paused T-Bar Rows
225 x 5 x 6r
Superset
EZ Skullcrushers
85 x 4
115 x 4
125 x 3 x 5r
Hammer Curl
65e x 3 x 6r - paused
Before Supper
Week 5 of Frank's Russian bench program. 36 reps in 80% of my working 1RM might be doing something according to Prilipin.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 6r - video on FB
Red Slingshot
315 x 3 x 3r
Facepulls
LT x 3 x 20r
Paused T-Bar Rows
225 x 5 x 6r
Superset
EZ Skullcrushers
85 x 4
115 x 4
125 x 3 x 5r
Hammer Curl
65e x 3 x 6r - paused
Sunday, September 27, 2015
W5 - Squat
September 27, 2015
Afternoon
Week 5. Went back to the straight power bar.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
385 x 7 x 3r
Front Squat
45 x 2 x 3r
135 x 2
225 x 1
275 x 2 - crushed a weird spot on my shoulder so I stopped
Sissy Squat
BW x 3 x 15r
BB Shrug
w/Avr Band 135 x 10
w/Hvy Band 135 x 10 - pain in the ass
315 x 5
405 x 5
495 x 5
585 x 8
Pull-ups
BW x 19 in 7 sets
Afternoon
Week 5. Went back to the straight power bar.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
385 x 7 x 3r
Front Squat
45 x 2 x 3r
135 x 2
225 x 1
275 x 2 - crushed a weird spot on my shoulder so I stopped
Sissy Squat
BW x 3 x 15r
BB Shrug
w/Avr Band 135 x 10
w/Hvy Band 135 x 10 - pain in the ass
315 x 5
405 x 5
495 x 5
585 x 8
Pull-ups
BW x 19 in 7 sets
Wednesday, September 23, 2015
W4 - Deads... Crap
September 23, 2015
Late
BW 257.8#
Week 4. Late day from running around and wasn't focused or feeling strong at all so I called it. Have to get up pretty early for what should be a pretty stressful next couple of days at work.
Sumo Deads - Hook
135 x 5 x 2r
225 x 2
315 x 1
405 x 1
455 x 1
495 x 1
545 x F - last inch. I needed to pull the last bit of my hips through but my fingernails were digging into my thighs, opening my hands. Fhaak!!!
Tried a conventional 545 and failed. Yep. Weak as hell tonight if I can't get repping weight for one.
Late
BW 257.8#
Week 4. Late day from running around and wasn't focused or feeling strong at all so I called it. Have to get up pretty early for what should be a pretty stressful next couple of days at work.
Sumo Deads - Hook
135 x 5 x 2r
225 x 2
315 x 1
405 x 1
455 x 1
495 x 1
545 x F - last inch. I needed to pull the last bit of my hips through but my fingernails were digging into my thighs, opening my hands. Fhaak!!!
Tried a conventional 545 and failed. Yep. Weak as hell tonight if I can't get repping weight for one.
Monday, September 21, 2015
W4 - Bench
September 21, 2015
Before Supper
BW 258.2#
Week 4. Good sign with my weight sticking there today. Normally goes up 2-3# after squat day as I think I retain some fluid. Should mean a steep decline in the next couple of days. Maybe.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 5r - long pause on the last rep
2 Board Press
275 x 2 - shoulder is a little niggley so I'll leave it be
DB Upright Row
65e x 4 x 7r
Paused T-Bar Row
210 x 5 x 6r
EZ Skullcrushers
85 x 8
115 x 8, 8, 7 - RPE 10. Failed on 8 with all of the stank I could muster. Just a mention that I drop my hands behind my head, below the bench.
Before Supper
BW 258.2#
Week 4. Good sign with my weight sticking there today. Normally goes up 2-3# after squat day as I think I retain some fluid. Should mean a steep decline in the next couple of days. Maybe.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 5r - long pause on the last rep
2 Board Press
275 x 2 - shoulder is a little niggley so I'll leave it be
DB Upright Row
65e x 4 x 7r
Paused T-Bar Row
210 x 5 x 6r
EZ Skullcrushers
85 x 8
115 x 8, 8, 7 - RPE 10. Failed on 8 with all of the stank I could muster. Just a mention that I drop my hands behind my head, below the bench.
Sunday, September 20, 2015
W4 - Squats
September 20, 2015
Afternoon
BW 258.4#
Week 4. Back is feeling better but being very conscious of good form to not get niggled again. Did some card tearing, wrist developer work, and #3 closes between sets.
Bow Bar Squat
54 x 3 x 3r
144 x 2
234 x 2
324 x 1
374 x 1
404 x 1
424 x 7 x 2r
Sissy Squats
BW x 5 x 10r
DB Paused Shrugs
105e x 3 x 8r
Superset
McGill Pull-Ups
+36 x 1 - too tough today
BW x 5 x 2r
Calf Raises
BW x 110r
Hanging Leg Raises - paused
BW x 5 x 3r
http://www.youtube.com/watch?v=pNfnU6x8_9A
Afternoon
BW 258.4#
Week 4. Back is feeling better but being very conscious of good form to not get niggled again. Did some card tearing, wrist developer work, and #3 closes between sets.
Bow Bar Squat
54 x 3 x 3r
144 x 2
234 x 2
324 x 1
374 x 1
404 x 1
424 x 7 x 2r
Sissy Squats
BW x 5 x 10r
DB Paused Shrugs
105e x 3 x 8r
Superset
McGill Pull-Ups
+36 x 1 - too tough today
BW x 5 x 2r
Calf Raises
BW x 110r
Hanging Leg Raises - paused
BW x 5 x 3r
http://www.youtube.com/watch?v=pNfnU6x8_9A
Thursday, September 17, 2015
W3 - Bench Assistance
September 17, 2015
Before Supper
BW 259#
Week 3. Bench assistance. Finally dropped under 260# body weight. Been stuck for a couple of weeks so I had some pizza. Reset done.
Next three weeks I think I'll add chains to the Spoto pressing and do more of a chest dominant assistance as a second exercise.
Spoto Press - 2s
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r - 10ct last set
4 Board Press
275 x 3
305 x 3
335 x 2
345 x 1
3 Board
345 x 1
2 Board
345 x fail halfway. Too pooped. Confident it's still mine though.
DB 3-way
30e x 4 x 5r
Pendley Row
250 x 6 x 4r - felt very easy tonight
BB Curl
45 x 8
95 x 5
120 x 3 x 5r
http://www.youtube.com/watch?v=YoU6csVShj8
Before Supper
BW 259#
Week 3. Bench assistance. Finally dropped under 260# body weight. Been stuck for a couple of weeks so I had some pizza. Reset done.
Next three weeks I think I'll add chains to the Spoto pressing and do more of a chest dominant assistance as a second exercise.
Spoto Press - 2s
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r - 10ct last set
4 Board Press
275 x 3
305 x 3
335 x 2
345 x 1
3 Board
345 x 1
2 Board
345 x fail halfway. Too pooped. Confident it's still mine though.
DB 3-way
30e x 4 x 5r
Pendley Row
250 x 6 x 4r - felt very easy tonight
BB Curl
45 x 8
95 x 5
120 x 3 x 5r
http://www.youtube.com/watch?v=YoU6csVShj8
Wednesday, September 16, 2015
W3 - Deads Deload
September 16, 2015
Late
Week 3. Deads deload. Tried some Leeman stuff. Feels good. Just 30 minutes. Got a good sweat going.
Yates Row
45 x 15
135 x 15
185 x 15
225 x 15
275 x 15
315 x 15
Sumo Stance, Sit Back, Box Squats
54 x 15
144 x 15
234 x 15
Ab Pressouts
36kg x 2 x 12r
Late
Week 3. Deads deload. Tried some Leeman stuff. Feels good. Just 30 minutes. Got a good sweat going.
Yates Row
45 x 15
135 x 15
185 x 15
225 x 15
275 x 15
315 x 15
Sumo Stance, Sit Back, Box Squats
54 x 15
144 x 15
234 x 15
Ab Pressouts
36kg x 2 x 12r
Monday, September 14, 2015
W3 - Bench
September 14, 2015
Before Supper
Week 3. Smell butter chicken. Better hurry mah ass up!
Bench Press - just a note I've been pausing all reps
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 4r
2-Board Bench
275 x 2
315 x 2
DB Upright Row
65e x 4 x 6r
Paused T-Bar Row
200 x 5 x 6r
EZ Skullcrushers
85 x 4
115 x 2 x 8r
Sunday, September 13, 2015
W3 - Squats
Jason
September 13, 2015
Noon
Week 3. Babying my back yet.
Bow Bar Piston Squat
54 x 4 x 3r
144 x 3
234 x 2
324 x 1
354 x 1
374 x 6 x 3r - just have to really watch my descent on the 1st reps.
Sissy Squat
BW x 3 x 10r
DB Paused Shrug
85e x 3 x 10r
McGill Pull-up
+36# x 3r
+18# x 5r
BW x 5r
One-Legged Calf Raise
40e x 3 x 10r
Standing Band Crunch
HY x 4 x 15r
September 13, 2015
Noon
Week 3. Babying my back yet.
Bow Bar Piston Squat
54 x 4 x 3r
144 x 3
234 x 2
324 x 1
354 x 1
374 x 6 x 3r - just have to really watch my descent on the 1st reps.
Sissy Squat
BW x 3 x 10r
DB Paused Shrug
85e x 3 x 10r
McGill Pull-up
+36# x 3r
+18# x 5r
BW x 5r
One-Legged Calf Raise
40e x 3 x 10r
Standing Band Crunch
HY x 4 x 15r
Thursday, September 10, 2015
W2 - Bench Assistance
September 10, 2015
Jason
Week 2 bench assistance. Bench felt very light and fast even with some DOMS still in my triceps.
Spoto Bench Press - 1s
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r
Add wraps
4 Board
275 x 3
305 x 3
335 x 2, 3, 3
DB 3-Way
25e x 10, 10, 8
Pendley Row
245 x 6 x 4r
BB Curl
45 x 5
95 x 5
115 x 3 x 6r
Jason
Week 2 bench assistance. Bench felt very light and fast even with some DOMS still in my triceps.
Spoto Bench Press - 1s
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r
Add wraps
4 Board
275 x 3
305 x 3
335 x 2, 3, 3
DB 3-Way
25e x 10, 10, 8
Pendley Row
245 x 6 x 4r
BB Curl
45 x 5
95 x 5
115 x 3 x 6r
Wednesday, September 9, 2015
W2 - More Sumo Practice
September 9, 2015
Before Supper
BW 260 - consistent for a few days so should plummet again
Week 2. Still practicing my sumo with a hook. Stopped at 525 as a working max today. Lots of time to push and my back isn't 100% yet.
Upper back gets pooped from sumo apparently.
Sumo Deads
135 x 4 x 2r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1 - start recording
495 x 1
525 x 1
425 x 3 x 5r
D Handle Pulldowns 175 x 15
Reverse Bend
FBBC CRS 1/4" x 7" to 27' in two hits
http://www.youtube.com/watch?v=cM6L4LGiCwo
Before Supper
BW 260 - consistent for a few days so should plummet again
Week 2. Still practicing my sumo with a hook. Stopped at 525 as a working max today. Lots of time to push and my back isn't 100% yet.
Upper back gets pooped from sumo apparently.
Sumo Deads
135 x 4 x 2r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1 - start recording
495 x 1
525 x 1
425 x 3 x 5r
D Handle Pulldowns 175 x 15
Reverse Bend
FBBC CRS 1/4" x 7" to 27' in two hits
http://www.youtube.com/watch?v=cM6L4LGiCwo
Monday, September 7, 2015
W2 - Bench
September 7, 2015
Early Afternoon
Week 2. No wraps, long pauses, and looking more up and back. Seems I can flare better like this.
Bench Press
45 x 3 x 8r
135 x 3
185 x 3
225 x 2
245 x 1
265 x 6 x 3r
2 Board, 22" Grip Bench - Cluster Set
275 x 3
289 x 3-2-2-2
DB Upright Row
55e x 3 x 10t
Paused T-Bar Row
190 x 5 x 6r
EZ Skullcrushers
95 x 8
105 x 3 x 8r
http://www.youtube.com/watch?v=w7M3EEHYkJ0&sns=em
Early Afternoon
Week 2. No wraps, long pauses, and looking more up and back. Seems I can flare better like this.
Bench Press
45 x 3 x 8r
135 x 3
185 x 3
225 x 2
245 x 1
265 x 6 x 3r
2 Board, 22" Grip Bench - Cluster Set
275 x 3
289 x 3-2-2-2
DB Upright Row
55e x 3 x 10t
Paused T-Bar Row
190 x 5 x 6r
EZ Skullcrushers
95 x 8
105 x 3 x 8r
http://www.youtube.com/watch?v=w7M3EEHYkJ0&sns=em
Sunday, September 6, 2015
W2 Squat
September 6, 2015
Noonish
Week 2. Back a tad niggley yet so I did my work to a high box with the SSB. I also decided to try on my TRX single ply seeings as I was wearing leggings and might get it on this time. Feels really weird. Really have to open my hips to sit properly or else I just fold up. Experiment complete anyways. Bought the suit rather than briefs if my hips were bugging me. I'm also guessing if I can get the legs up by myself in a minute or so it must not be super tight either from what I've heard. Sure accentuates my big squat belly and twiggy legs though haha!
Squat - SSB - High Box (bench)
45 x 3 x 5r
135 x 5
225 x 3
315 x 2
365 x 1
395 x 1
Add suit, straps down
415 x 7 x 2r
Paused DB Shrugs
70e x 10
75e x 10
80e x 10
85e x 2 x 10r
McGill Pull-ups
BW x 2r
+18# x 10r
SS
Standing Band Crunch HY x 3 x 18r
Calf Raises BW x 35, 30, 25, 10
Noonish
Week 2. Back a tad niggley yet so I did my work to a high box with the SSB. I also decided to try on my TRX single ply seeings as I was wearing leggings and might get it on this time. Feels really weird. Really have to open my hips to sit properly or else I just fold up. Experiment complete anyways. Bought the suit rather than briefs if my hips were bugging me. I'm also guessing if I can get the legs up by myself in a minute or so it must not be super tight either from what I've heard. Sure accentuates my big squat belly and twiggy legs though haha!
Squat - SSB - High Box (bench)
45 x 3 x 5r
135 x 5
225 x 3
315 x 2
365 x 1
395 x 1
Add suit, straps down
415 x 7 x 2r
Paused DB Shrugs
70e x 10
75e x 10
80e x 10
85e x 2 x 10r
McGill Pull-ups
BW x 2r
+18# x 10r
SS
Standing Band Crunch HY x 3 x 18r
Calf Raises BW x 35, 30, 25, 10
Thursday, September 3, 2015
W2 - Bench Assistance
September 3, 2015
Afternoon
261.4# - 4 week milestone and 11.4# lost
Week 1. Prescribed work sets were to close to my Spoto weight so I just decided to do them instead. I'll keep the weight the same week to week and progress with the length of the pauses.
Spoto Press - Soft Touch
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r
4 Board Press - ST
275 x 2
305 x 2
335 x 3 x 3r
3 Way Raises
25e x 3 x 8r
BB Pendley Row - Bench Grip & Nipple Line
225 x 6 x 4r
BB Curls w/Globes
45 x 8
95 x 5
115 x 3 x 5r
Reverse & Crush
3 x Blue's
Reverse
1 x 60d Tree Island - should've did after the gr5
1 x 6" x 1/4" gr5
1 x 7" x 1/4" FBBC Square - only 21'
Afternoon
261.4# - 4 week milestone and 11.4# lost
Week 1. Prescribed work sets were to close to my Spoto weight so I just decided to do them instead. I'll keep the weight the same week to week and progress with the length of the pauses.
Spoto Press - Soft Touch
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r
4 Board Press - ST
275 x 2
305 x 2
335 x 3 x 3r
3 Way Raises
25e x 3 x 8r
BB Pendley Row - Bench Grip & Nipple Line
225 x 6 x 4r
BB Curls w/Globes
45 x 8
95 x 5
115 x 3 x 5r
Reverse & Crush
3 x Blue's
Reverse
1 x 60d Tree Island - should've did after the gr5
1 x 6" x 1/4" gr5
1 x 7" x 1/4" FBBC Square - only 21'
Wednesday, September 2, 2015
W1 Sumo
Week 1. Worked up to a working max. Should've had the 535 but my fingertips dug into my thighs. Wasn't getting to aggressive either as this is my first time really pushing this movement and my back is still niggled from that bad squat.
All sets hook gripped.
Sumo Deads
135 x 5 x 2r
225 x 2
315 x 1
405 x 1
455 x 1
475 x 1
495 x 1
515 x 1
535 x dammit!
475 x 3 x 1r - not pushing because of my back
Paused Pulldowns
175 x 10
150 x 2 x 10r - don't think the weight stops me. My body doesn't want to go past 10.
X-Band
2xAvr x 3 x 60s
http://www.youtube.com/watch?v=cOM0xYufTWE
All sets hook gripped.
Sumo Deads
135 x 5 x 2r
225 x 2
315 x 1
405 x 1
455 x 1
475 x 1
495 x 1
515 x 1
535 x dammit!
475 x 3 x 1r - not pushing because of my back
Paused Pulldowns
175 x 10
150 x 2 x 10r - don't think the weight stops me. My body doesn't want to go past 10.
X-Band
2xAvr x 3 x 60s
http://www.youtube.com/watch?v=cOM0xYufTWE
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