[quote]aceofspades1218 wrote:
I feel my triceps are my strongest point becuase i never miss a lockout in a bench press or overhead press if i fail on a press its always at a low-to half way point.
But i will be doing extentions once a week and then i’m gonna do bent-arm pullovers another day just because i like that exercise.
One other question i have regarding this program in the link it says i should rotate 4 ME exercises each week, but with the ME cycle it gives you it says for example
Week 1: 5RM
week 2: 5RM add 10-20 pounds
the cycle runs for 8 weeks and if i’m adding weight based on last weeks lift it should be the same exercise right or wrong?[/quote]
4 ME exercises each month you mean? Or week?
11-17-08
Box squat: 135x5 185x5 225x5 245x5 275x5 315x5 325x5
Deadlift off 3" matt: 135x5 185x5 225x5 245x5 265x5 275x5 315x5
Back raises: 5x10-50lbs
sit-ups: 5x10-50lbs
Box squats were done onto a bench that is a little below parellel I can handle more weight on this then a free squat i normaly go past parellel with free squats though
The extra range of motion on deadlifts felt good i’m liking theses
11-18-08
Bench press: 135x5 155x5 175x5 185x5 205x5 215x5 225x5
T-bar Row: 1Platex10 2Platesx10 2plates+25x10 3 platesx10 3platesx10
DB shoulder press: 2x15-50lbs 1x8-55lbs 2x10-45lbs
1 arm preacher curl: 5x10-30lbs
Skull crushers: 4x10-70lbs 1x9-70lbs
Focused on keeping my back tight on the decent for bench press helped alot
Shoulders were dieing on me during DB press so i dropped to 45lbs
i’m liking this new workout alot my appatite has increased alot in the past few days. my current maxes are
box squat: 325x5
Deadlift: 405x1
Bench: 225x5
my weight floats between 170-175lbs as of now at my most i weighted 225lbs so i know i can put on the weight
I’m hoping for a 405+ box squat 500+ dead and 315+bench by next fall
11-20-08
Squat: 135x10 185x10 205x10 2x10-225lbs
Deadlift: 135x10 2x10-185 205x10 225x10
Barbell lunge: 5x10-135lbs
GHR: 5x10-btw
Sit-ups:5x10-55lbs
High rep squats and deadlifts are murder. So are barbell lunges my legs are feeling bigger already.
11-22-08
Bench Press: 135x10 155x10 3x10-165lbs
Pull-ups: btwx10 1x10-30lbs 2x10-40lbs 1x10-35lbs
Seated miltary press: 95x10 2x10-115 2x10-125lbs
Bent row: 95x10 2x10-135lbs 2x1-155lbs
Barbell curl: 60x10 70x10 2x10-80 90x10
Bent arm pullover: 60x10 65x10 3x10-70lbs
Form felt good on all lifts nice and smooth not to heavy but not to light.
11-24-08
Free squat: 135x3 185x3 205x3 225x3 245x3 265x3 275x3 295x3
Trap bar dead: 135x3 185x3 225x3 275x1 315x1 3x1-365lbs 2x1-405lbs 1x1-425lbs
Back raises: 5x10-60lbs
Sit-ups: 5x10-60lbs
5 sets of Chest supported rows and Lat pull-downs.
Squats are starting to feel strong 295 was the most weight i used in the free squat in as long as i can remember i think i’ll break my PR of 335lbs for 1 rep in no time
Haven’t done trap bar deads in years felt good to lift 425lbs as that ties my best deadlift.
11-25-08
Incline press: 135x3 2x3-185 2x3-195 2x3-205 4x3-185 1x3-195
T-bar row: 1x10-3plates 1x5-3plates+25 1x6-3plates+25 1x8-3plates 1x1-3plates
DB shoulder press: 2x15-45lbs 1x9-50lbs 1x10-50lbs 1x12-45lbs
1 arm preacher curl: 5x10-35lbs
Skull crushers: 60x10 2x10-70lbs 1x10-80lbs 1x9-80lbs
Form felt really good on incline press weight didn’t feel to heavy
i’m gonna do some kind of row everyworkout because my row is weak and strong row equals stronger bench, squat, and deadlift.