325/225/350 by 04/07/17 @140

Pulled 340 today, gonna change my goal to
235/225/365 by 04/07/17

01/09/17. Max Effort Bench
1x8 bar
1x8 115
1x3 135 paused
1x1 145 paused
1x1 155 paused
1x1 165 paused
1x1 165 paused (cuz last rep felt rly slow)
1x1 170 paused no sticking points but slow so calling this top set
3x5 135 t&g bench
3x5 95+band spoto press

Tried out squat again and my hips even worse than it was Friday, prob won’t be squatting for at least a week maybe 2-3, gonna up my mobility work and hope for the best, if it don’t get better gonna drop my squat goal to 285-300. :frowning:

1/10/17 Max Effort Lower
135x5 DL
135x5 DL
205x5 DL
255x2 ^
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x1 hold at lockout dubl overhand 15 sec
205x1 hold at lockout 20 seconds
135x1 hold at lockout 60 seconds
Pinch carry with 1 thin ass 45# plate in each hand 2 laps around my basement twice
Did a full body hypertrophy workout after

Also weighed myself and I am 141 and I checked my bfp and it has stayed at the same level as 132.

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Accidentally ate 900 calories worth of pancakes for my pre bed time post after dinner snack meal #sorrynotsorry

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12/1/17 Dynamic effort bench

PAUSE BENCH
8x45
8x45
5x115
3x135
3x135
3x135
3x135
3x135
5x135
5x135
5x135
5x135
5x135

Arm workout

Starting to see some signs of overtraining so I’m gonna Deload the next 1-2 weeks

Also track is coming up and I don’t think my CNS will enjoy running and working up to a maximal set 2 times a week so I’m gonna look into something less intense for the next 4 months or so; suggestions would be appreciated!

Started warmups on ME upper day and 255 felt like 315 so I gave up and am most certainly gonna take the weekend off and then lift three days next week with 5 sets of 3 on each lift at 40-50% just so I feel like I’m doing something. Still on the hunt for new programming, might self program as I’ve gotten pretty good results from that before but not sure.

You will have to pick one or the other track or lifting wont be the best at both. My suggestion is eat and this early you don’t need that great of programming to increase weights just hit volume but you should try for more reps than those 2 and 3 rep sets. The weight is still very light and you’d benefit more by hitting a few sets of 6,8 or 10. Those doubles are for explosive power your not at that level yet

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Haven’t posted in a while but I’ve started 5/3/1 and I like it a lot. I only do two days, bench/DL on sundays and squats/OHP Friday. I’ve hit two rep Prs on bench (145x8; 150x7), and one DL rep pr (285x9). My hip is all the way better and my squat strength is close to what it used to be.

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Finished up second week and started third today cuz I have to finish up a paper tmw; hit 95 for 7 on OHP and 300 for 8 on deadlift. Deadlift was hell and the last 4-5 reps were grinders. This put me at a 370 calculated max. Bench went prty well, I got 155 for 7, which put me at 185 calculated. Might’ve had one more rep in the tank but my little bro was spotting me so I didn’t want to risk it. Prob gonna do squats on Thur or fri and I gotta hit 240 for at least 5. That’s 5 lbs under my 3rm on squats (I’m horrible at repping squats) but I think I can get it.