10s week 3 Bench
Bench
115x5
135x3
160x1
170x15
incline dbs
4x10
cable flies
4x15
standing calf raises
6x6-10
calf raises on leg press
6x15
10s week 3 Bench
Bench
115x5
135x3
160x1
170x15
incline dbs
4x10
cable flies
4x15
standing calf raises
6x6-10
calf raises on leg press
6x15
10s week 3 Squat
Squat
135x5
160x3
185x1
195x17
lunges
4x20
leg extensions
4x20
RDLs
4x8
Leg curls
4x20
Great workout, got a lot more reps on squat then I thought I would, fixing my squat form really helped and its flying up faster then I thought.
Nice work mane!
Is conditioning part of this?
[quote]trav123456 wrote:
Nice work mane![/quote]
thanks a lot, ive been reading your log and great work to you as well
[quote]TheDudeAbides wrote:
Is conditioning part of this?[/quote]
yea, i havent been putting it down in here bc i didnt think anyone would be interested. Im running 3 times a week, usually monday, wednesday, and saturday. Trying to work up to 30 minutes at a time as fast as possible
10s week 3 Oh Press
Press
65x5
85x3
95x1
100x14
lateral raises
3x12,12,9
rear delt raises
3x15
cable x’s
3x20
shrugs
5x10
Good workout, got 4 over the prescribed reps, those cable x’s absolutely killed my shoulders, in a good way.
10s week 3 Deadlift
power cleans
135x3
155x3
175x3
195x1
215x1 (PR)
deadlifts
185x5
225x3
260x1
280x15
lat pulldowns
5x8-12
machine rows
5x8
db rows
5x15
Yeah man! I think our DL’s are almost the same
[quote]trav123456 wrote:
Yeah man! I think our DL’s are almost the same[/quote]
its definetely my best lift, i think ive got the best leverages for it versus the other lifts
New training maxes for the 8s cycle are as follows:
Oh Press: 140 ( 10)
Bench: 240 ( 15)
squat: 295 ( 35)
deadlift: 395 ( 25)
Bodyweight is ~208lbs
8s week 1 Bench
Bench
160x5x8
incline db
4x8
cable flies
4x15
standing calf
4x10
seated calf
4x10
leg press calf
4x15
1.5 miles
had a good workout, but im having a problem with my calf training. I havent trained them much in the past, and i seem to be having trouble feeling them work. Also feel it in the bottom of my foot when i do them, is this normal? or should it be all in the calves? and if so how can i accomplish that better?
[quote]Chris87 wrote:
8s week 1 Bench
Bench
160x5x8
incline db
4x8
cable flies
4x15
standing calf
4x10
seated calf
4x10
leg press calf
4x15
1.5 miles
had a good workout, but im having a problem with my calf training. I havent trained them much in the past, and i seem to be having trouble feeling them work. Also feel it in the bottom of my foot when i do them, is this normal? or should it be all in the calves? and if so how can i accomplish that better?[/quote]
I’d play around with flexing them and stuff, and try lightening the weights you’re using until the mind muscle connection develops. I found my best results came when I cut the weight nearly in half, and focused on a 1 sec contraction at the top, with a 2-3 second pause at the bottom of each rep. And keep an eye on the bottom of the foot, it means you’re probably working the fascia down there harder than you are the calf muscles.
[quote]wiggles wrote:
[quote]Chris87 wrote:
8s week 1 Bench
Bench
160x5x8
incline db
4x8
cable flies
4x15
standing calf
4x10
seated calf
4x10
leg press calf
4x15
1.5 miles
had a good workout, but im having a problem with my calf training. I havent trained them much in the past, and i seem to be having trouble feeling them work. Also feel it in the bottom of my foot when i do them, is this normal? or should it be all in the calves? and if so how can i accomplish that better?[/quote]
I’d play around with flexing them and stuff, and try lightening the weights you’re using until the mind muscle connection develops. I found my best results came when I cut the weight nearly in half, and focused on a 1 sec contraction at the top, with a 2-3 second pause at the bottom of each rep. And keep an eye on the bottom of the foot, it means you’re probably working the fascia down there harder than you are the calf muscles.[/quote]
ill definetely do that, thanks for the help. And yea, my fascia definetely takes a lot of work
8s week 1 squat
squat
195x5x8
225x1
245x1
265x1
285x1
305x1 (PR)
315x1 (PR)
RDLs
4x10,10,8,6
lunges
4x20
lex extensions
4x20
leg curls
4x20
Had some extra time so i went for some singles after my squat work, and ended up getting a 15lb PR. Session was FUCKING BRUTAL!
Awesome!
8s week 1 Oh Press
Press
95x5x8
db lateral raise
3x12
rear raise
3x15
cable xs
3x20
shrugs
5x10
1x37
ran 1.6 miles
8s week 1 deadlift
cleans
135x5
155x3
175x1
195x1
deadlift
260x5x8
lat pulldowns
5x12
machine row
4x10,10,10,6
db row
4x15
8s week 2 Bench
Bench
145x3
165x3
175x8,8,7.999999
incline dbs
4x8-10
cable fly
4x15
some calf stuff
ran 1.7 miles
Weight felt really heavy today, im thinking i must not have warmed up enough, or wasnt focused enough. Had to rack the last rep a half inch from lockout. Not the best day, but ill make it up
8s week 2 Squat
Squat
185x3
205x3
225x3x8
lunges
4x20
db rdls
4x12
leg extensions
4x20
leg curls
4x20
good day