[quote]chobbs wrote:
Make sure you’re choosing the video box and not image one and sometimes they take awhile to load [/quote]
Thanks Chobbs, it’s definitely the video box, but it’s still not showing. Not sure what the issue is here, will try again later.
Another video upload attempt.
I’m not sure what the issue is but I am not able to upload any videos. Anyone have a similar issue lately?
4/16 - Workout 12 - A
A. DB Clean Press 3x5
50sx5, 55sx5, 55sx5 - went back down to 50 for the first set, I felt like I was leaning too far back once I began the press. I also took a slightly wider stance to give more stability and better form.
B. Back Squat 3x10
275x10, 315x10, 345x10
C. Straight Leg Deadlift 1x20
95x20
D. Machine Back Row - 5x5 - Really tried to squeeze and hold for 2 seconds each rep.
195x5, 200x5, 205x5, 210x5, 215x5
E. Pull Up - 25
15, 10 - Pull ups are getting stronger, I can definitely feel more strength here.
F. Bench 3x5 - Got a good PR today and reached a very long term goal of 225x5.
200x5, 210x5, 225x5
G. BB Bicep Curl 3x5
90x5, 90x5, 90x5
H. Farmer’s Walk - 1
75’s dumbbell suitcase style
4/18 - Workout 13 - B
A. DB Clean Press 5x5
50sx5, 50sx5, 55sx5, 55sx5, 55sx5
B. Back Squat 2x10
295x10, 345x10
C. Straight Leg Deadlift 1x20
95x20
D. Machine Back Row - 3x5
195x5, 205x5, 210x5
E. Pull Up - 15
15 - First time since I started this program I was able to do 15 in one go, nice and slow. Will add weight next time.
F. Bench 5x5
200x5, 205x5, 210x5, 215x5, 225 x4 1 w/spotter - I may start lighter next time in an effort to get a clean 225x5 on the last set and put more force behind that weight.
G. BB Bicep Curl - 2x5, 1x10
90x5, 90x5. 70x10 partials to fail
H. Farmer’s Walk - 2
120lb front loaded x1, 75’s suitcase x1
4/21 - Workout 14 - C - Been getting more sleep lately, felt great for this session.
A. DB Clean Press 3x5 - Can feel my form improving here with the 55’s
50sx5, 55sx5, 55sx5
B. Back Squat 5x10 - Felt good today, took slightly longer rest periods
275x10, 315x10, 340x10, 350x10, 360x10 - This last set was incredibly challenging and a PR for 10 reps, but I remembered the quote from Dan John’s article, “this last set will make or break your training,” and went for it. My training partner, (I am lucky guy, she’s also my fiancé, we push each other every day) was with me making sure I was getting low enough to at least 90 degrees and helping me through it. Got all 10 reps and properly sat down as I started seeing stars after racking the bar.
C. Straight Leg Deadlift 1x20
85x20
D. Machine Back Row - 3x5
195x5, 205x5, 215x5
E. Pull Up - 12
12 w/ chains
F. Bench 3x5
200x5, 210x5, 225x5
G. BB Bicep Curl 3x10
70x10, 70x10, 70x10 partials to fail - I recently re-read an article by CT about his arm blitz, specifically the section of flexing your biceps as hard as possible between sets, to get the Plazma nutrients deeper into the muscle and by keeping the blood in there. I did this between each set for 60 seconds, then took 60 seconds off, I could really feel, and see a great pump, significantly more-so than usual. Will continue this on workout C days where biceps have higher reps.
4/23 - Workout 15 - A
A. DB Clean Press 3x5
50sx5, 55sx5, 55sx5
B. Leg Press - I was sick for a few days and still had some back aches, this was my first session back from being sick. Wanted to take it easy on my back for this session, switched out back squat for plate loaded leg press. I kept higher reps in to stay as close to the prescribed plan as possible. Explosive push out, slow and controlled on the way in.
540x12, 630x12, 720x10, 810x7, 630x10 + 10 partials - this last one was brutal!
C. Straight Leg Deadlift 1x20
95x20
D. Machine Back Row - 5x5
190x5, 195x5, 200x5, 205x5, 210x5
E. Pull Up - 25
12, 13
F. Bench 3x5
200x5, 210x5, 225x5
G. BB Bicep Curl 3x5
90x5, 90x5, 90x5
H. Farmer’s Walk - 1
75’s dumbbell suitcase style
4/25 - Workout 16 - B
A. DB Clean Press 5x5
50sx5, 50sx5, 55sx5, 55sx5, 55sx5
B. Back Squat 3x10
315x10, 335x10, 355x10
C. Straight Leg Deadlift 1x20
95x20
D. Machine Back Row - 3x5
200x5, 212x5, 220x3, 180x3 - Went for 220 but couldn’t keep good form after the 3rd rep, went down a bit for the last few reps.
E. Pull Up - 15 (w/ chains)
10, 7
F. Bench 5x5
200x5, 205x5, 210x5, 215x5, 225 x4 - I meant to start lighter and forgot to, still having trouble on the 5th and last rep of 225 on workout B days. On the other days I can get a clean 225x5, but those are 3 set days. I wrote down in my notebook to start lighter next time.
G. BB Bicep Curl - 2x5, 1x10
90x5, 90x5. 70x10 partials to fail
H. Farmer’s Walk - 2
120lb front loaded x1, 75’s suitcase x1
