I knew you’d like that outdoor activity. As long as you stay with it you’ll have no trouble lifting heavy for a long time to come. Keep up the good work.
Thanks
5/12/16
OHP:
45 x 10, 65 x 10, 95 x 3, 140 x 3, 150 x 3, 180 x 3
Bent Rows:
4 sets x 5 reps x 230
Lat Pulls:
4 sets x 10 reps x 120
Seated Pulls:
4 sets x 10 reps x 265
I had to rush through things this morning. I had to run into work on my day off to take care of a project I have been working one.
5/13/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 325 x 3, 385 x 1, 405 x 0
Incline Flies:
4 sets x 12 reps x 50
Svend Press:
4 sets x 50 reps x 3 plates (10s)
Today was my lighter impact bench week. 325 felt kind of heavy, so I knew I was in trouble. I had planned on two reps at 385, but I played it safe after the first rep. I wanted to have something in the tank for 405.
405 was almost a replay of last week. I came off the chest really strong, but stalled out about four inches up. I then needed some help the rest of the way.
We’re sure to see you hitting that 405 on the bench soon. Do you think dead stop presses about starting at about 4" inches up might help?
Probably. I’ve done them before, but just not recently.
5/16/16
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 380 x 3, 425 x 2, 480 x 1, 405 x 5
Zerchers:
135 x 5
185 x 5
225 x 5
245 x 5
Leg Extensions:
5 sets x 10 reps x 225
It’s been a long time since I’ve tried Zerchers. Now I remember why I love to hate them.
5/17/16
Tate Press:
4 sets x 10 reps x 55
BB Skull Crushers:
4 sets x 10 reps x 80
Straight Bar PD:
3 sets x 20 reps x 125
1 set x 50 reps x 125
Rope Extensions:
4 sets x 10 reps x 80
DB Curls:
4 sets x 10 reps 60
Reverse DB Curls:
4 sets x 10 reps x 35
Rope Curls:
4 sets x 10 reps x 80
Treadmill: 15 minutes
5/20/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 375 x 5, 365 x 5, 350 x 5
Rack Pulls:
315 x 5
405 x 3
455 x 2
505 x 2
Laying Leg Curls:
4 sets x 10 reps x 140
Farmer’s Walk
100 yards / 55 in each hand
Today felt really good. My deadlifts were fairly easy. Looking ahead on the workout shows I’ll add not only weight next week, but a set as well.
The rack pulls were good. A couple weeks ago I had a grip problem with the second rep of 505. Not today.
I have not done Farmer’s Walk in a long time. I forgot how challenging they can be, and how good you feel afterward.
5/21/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 325 x 3, 365 x 1, 405 x 1, 410 x 1, 315 x 3, 225 x 5, 135 x 30
Crossover:
4 sets x 10 reps x 50
Flat Bench Flies:
4 sets x 15 reps x 40
I finally got 405 off my back once more. It was a struggle, and my ass came up. I’ll count it however. My buddy Robby always talks me into doing things I don’t plan to. After 405 he suggested 410. I went for it. I needed a little help off the chest, but locked out on my own after that. He then talked me into the next sets. 30 reps at 135 was work. The last couple felt like the 405. I feel great now, but tired.
Having nailed 405 again, I’m changing things for a while. We’ll see…
5/22/16
Kroc Rows:
4 sets x 10 reps x 135
DB Front Raises:
4 sets x 10 reps x 60
Face Pulls:
4 sets x 15 reps x 100
Reverse OHP:
135 x 10, 155 x 10, 165 x 10, 185 x 10
45 minutes and out. Now a round of golf with my boy.
Great benching. With a 410 bench you ought to really move a golf ball.
You’re moving some big weight on bench. Any vids? Keep it up.
Zerchers. Something I’ll never do.
Thanks Biker it will be a struggle no doubt, but hopefully it moves.
No vids. I’ll take one the next time I go over 400.
Training looks strong Crippler. Definitely video the next bench if you get a chance.
5/25/16
Squats:
135 x 10, 223 x 5, 275 x 3, 315 x 1, 385 x 3, 420 x 2, 485 x 1, 405 x 5
Zerchers:
135 x 5
185 x 5
225 x 5
245 x 5
Leg Extensions:
4 sets x 10 reps x 230
I feel like I had a good session, even though my form was off. I left 485 pretty high. Zerchers are the devil. I’ll repeat this next time out.
5/26/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 315 x 1, 365 x 4, 335 x 4, 315 x 5
Bench Against Band:
275 x 1
275 x 1
245 x 1
245 x 1
Crossover:
4 sets x 10 reps x 50
Dip Machine:
4 sets x 12 reps x 190
I took a video, which I hope appears. You’ll see my buddy Nasser spotting and my buddy Derek filming. At the end Derek asked how many I got. I said “three and a quarter probably.” Nasser then says “four, I barely helped at all.” In truth I felt him give me a little bump off the chest of #4. The video is a little jacked up. I’m not sure what Derek was doing. I told him to just push the red button and hold my phone. 20160526 075931 - YouTube
5/30/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 355 x 1, 385 x 5, 365 x 5, 350 x 5
Rack Pulls:
325 x 5
415 x 3
465 x 2
515 x 1
Laying Leg Curls:
4 sets x 10 reps x 140
Famer’s Walk:
55 pounds in each hand / 100 yards
I felt real strong today. I wanted two reps at 515, but my hands said no. I came home for the Farmer’s Walk. It’s always nice when the guy down the road looks at you like you’re the worlds biggest jackass for walking around with dumbbells.
You’re mistaking the look of that guy down the road. He’s just jealous!
And that is some weird video.
I agree. He had one job. Push the red button, and hold my phone. I’m not sure how you screw that up.