had to find someones house to go to cause the gyms closed so i could only do eccentrics
Maximal Eccentrics
255 pounds 4 sets of 3 , 3-5 seconds lowering
tommorow ill do legs when the gyms open
i only keep posting cause i assume someone will want to do this workout at some point, i wish people would keep there records of the programs so i could see how they went for them.
finished up the workout
rock bottom squat
5 sets of 6 205 pounds
2 min rest between sets
lying leg curls
5 sets of 6 135 pounds
1 min rest between sets
alright heres todays
first mini cycle
kind of fucked it up i forgot my ice at home
bench extended cluster
rep 1 - 240
rep 2 - 240
rep 3 - 235
rep 4 - 225
rep 5 - 225
rep 6 - 225
rep 7 - 225
rep 8 - 225
rep 9 - 225
rep 10 - 225
rep 11 - 225
close-grip decline
175 pounds, 5 sets of 5
mini cycle 2
bench regular cluster
sets 1-5 215 pounds 4 min between sets
dumbell shoulder press
set 1 - 55 pounds 6 reps
sets 2-5 60 pounds 5 reps
mini cycle 3
bench drop set cluster
set 1 - 240-220-205-195
4 min rest
set 2 - 245-225-210-195
4 min rest
set 3 - 250-230(miss)-210-190
ez-bar skull crushers
5 sets of 5 with 85 pounds
todays
bottoms up bench
set 1 - 215
3 min
set 2 - 220
3 min
set 3 - 225
3 min
set 4 - 225
3 min
set 5 - 225
2 1/2 min
set 6 - 205
speed bench
8 sets of 3 with 125
1 min rest between sets
pull ups
5 sets of 6 with 2 min rest
ez-curl bar
set 1 - 105 5 reps
2 min
set 2 - 105 5 reps
2 min
set 3 - 105 5 reps
2 min
set 4 - 105 4 reps
2 min
set 5 - 105 4 reps
row to neck
3 sets of 45 pounds - 15 reps 1 min rest between sets
maximial eccentrics
set 1 - 255 - 3 reps 3-5 sec ( real bad spot)
4 min
set 2 - 255 - 4 reps 3-5 sec
4 min
set 3 - 255 - 4 reps 3-5 sec
4 min
set 4 - 255 - 4 reps 3-5 sec
partial pin press
set 1 - 205 3 reps
2 min
set 2 - 225 3 reps
2 min
set 3 - 245 3 reps
2 min
set 4 - 265 2 reps
3 min
set 5 - 265 3 reps
2 min
set 6 - 245 3 reps
back squat
5 sets of 6 with 185 1 1/2 min between sets
leg curl
5 sets of 6 with 140 1 min between sets
unloading week
mini cycle 1 of 2
extended cluster
240 8 reps
close grip decline
4 sets of 6 reps with 185 pounds
3 min between sets
cycle 2
screwed up first going to heavy
drop set cluster
set 1 - 255- 235(miss) just stopepd the set cause i messed it up
5 mni rest
set 2 - 235-215-195-185
dumbell shoulder press
set 1 - 55 pounds 6 reps
3 min rest
set 2 - 60 pounds 6 reps
3 min rest
set 3 - 65 pounds 5 reps
E-Z bar skull crushers
set 1 - 95 pounds 4 reps
thats the beggining day of my unloading week.
i ma only bench 2 days this week instead of 3 to make sure i recover well.
Sounds Brutal…
Any progress showing yet?
[quote]Xfactor88 wrote:
Sounds Brutal…
Any progress showing yet?[/quote]
definitly some progrss
there no way i would have been able to put
up 240 for extended clusters when i first started this. and my max was 255 when i started now i can put that up in like my third workout
im hoping after this unloading week my numbers will shoot up even higher
unloading continued
bottoms up bench
set 1 - 215 3 rep
4 min
set 2 - 225 3 rep
4 min
set 3 - 235 3 rep
4 min
set 4 - 240 3 rep
speed bench
6 sets of 135
1;20 between sets
pull up
4 sets of 6
2 1/2 min between sets
ez-bar curls
4 sets of 115
2 1/2 between sets
rope row to neck
2 sets of 60 pounds 12 reps 2 min rest
question;
skip next bench workout on thursday and just do legs so my nervous system can fully recover during my unloading week or just do very low volume on it?
Stick with the program