Conventional Strength (Daily Work Set Videos Included)

[miked8c]

Your right man, totally slipped my mind to set up the safety bars before that set.

Today on Weighted Pull Ups I hit BW + 57.5 lbs. for 9 reps. But some Dbag knocked my camera over just as I was getting into the first rep. Terrible timing, that kid was a dumb ass for not seeing the camera. I was polite enough to him.

Also, just ate 1.3 lbs. of steak, 6 servings of pasta, two glasses of skim milk, a muscle milk and a bag of peas in one sitting. Don't ask me why I did this. Macros were something like 260 carbs, 200 protein and 25 fats. In one sitting, absolutely unreal.

 

[miked8c]

8/19/13

Mesocycle 3
Week 1

Bench 5/3/1

167.5 x 5
192.5 x 5
217.5 x 12
245 x 4
270 x 1
192.5 x 5
167.5 x 12

Bench 217.5 x 12 08/19/2013 - YouTube

I realize I got spotted on the last rep of 217.5, I told him not to touch the bar at all before the set, I guess I wasn't specific enough. Watching the video I can see that I had the rep so I'm not beating myself up over it.

Today, after my rep max set I utilized Joker sets and "Last set First" from Wendler's newish ebook "Beyond 531".

I realize the weight was nothing remarkable today but I am very happy with this as it was my first workout after my deload and I really did not feel much weaker despite making a few lifestyle changes over the past week. Normally when I make changes it throws a wrench in my training. In fact my form this week used less arch and flatter feet than my previous bench workouts.

Overhead Press

80 x 10
95 x 10
112.5 x 9

Used Wendler's "simplest strength" template for my numbers on this. I was supposed to hit each set for 10, this did not happen because the training max I used didn't account for all the benching that would be done before pressing. I don't think I will lower it however, seeing as I was so close to hitting the numbers that I will just continued with it next week and instead take a break between my benching and this.

DB skull Crushers (Supposed to be weighted dips)

Dueshbag coach yelled at me for bringing free weights into the aerobics room (the only room with parallel bars for dips). So now I can not do weighted dips, which blow because they are a great exercise.

 

[miked8c]

08/20/2013

Deadlift
285 x 5
327.5 x 5
370 x 10
415 x 4
455 x 1


Could have done many more reps with 370, however I wanted to cap it at ten because I will be sore from these tomorrow regardless of if I had done 10 or 15 reps. I don't want to burn myself out early in this next cycle.

Deadlift 370 x 10 08/20/2013 - YouTube

sorry for the skipping

Front Squat
265 x 5
225 x 9
205 x 8

Just wanted to see where I am at for these so that I can program a progression plan. I will be using 265 x 5 as my 5RM on this.

Finished with back extensions, sore as hell from bench yesterday.

cannedtuna4days

 

[Evan Tipps]

Good work man.. Strong as fuck!

 

[miked8c]

Thanks bro, right back at ya.

 

[miked8c]

8/22/2012

Overhead Press
105 x 5
120 x 5
137.5 x 10
150 x 4
165 x 5
120 x 5
105 x 12

Overhead Press 137.5 x 10 08/22/2013 - YouTube

Floor Press (paused)
225 x 5
155 x 10
175 x 10

I will be using 225 x 5 to base my assistance sets for this exercise in future workouts.

Tricep Push downs and DB flyes


Today started off wicked crappy with some work related stuff so I went into the gym on the tail end of my pre workout with a bad attitude. Did not hit the greatest numbers except for on my max rep set with overhead press, which is the most important set.

 

[miked8c]

8/23/2013

Pull Up
BW x 5
BW x 5
10 x 5
37.5 x 12
65 x 4

http://www.youtube.com/watch?v=hiZlDeQDgsE&feature=youtu.be

Chin Ups (3:00 rest)
25 x 8
25 x 8
25 x 7
15 x 8
10 x 8

Death by pull ups today. First day back with weighted pull ups in about two weeks and no signs of strength loss. However I wish my last rep of the max rep set was a little cleaner. Oh well.

Barbell Row
150 x 10
145 x 10
135 x 10

Superset
DB Rows 60 x 11 60 x 11 55 x 10
BB Curls 55 x 8 55 x 8 45 x 8
Handstand Push Ups 8, 6, 6

 

[miked8c]

8/24/2013

Squat
245 x 5
282.5 x 5
320 x 10
360 x 3
245 x 9

http://www.youtube.com/watch?v=sRcuytK8Az8&feature=youtu.be

Well... I wanted to hit 320 x 12 but it just wasn't in the cards. I have been doing a fair bit of running the past two weeks, and absolutely no squatting since I was deloading. As usual, my squats have suffered with the introduction of running into my regimen. This is normal for me so I'm not beating myself up too much, especially considering the progress my other lifts are making.

SLDL (4" Deficit)
275 x 5
225 x 10
225 x 10

Pretty pissed off by the time I started doing these so they sucked. I find comfort knowing that I wont be running anymore and that next week my squats should be up to par.

 

[Evan Tipps]

Have you been natural? Just curious

 

[miked8c]

I am, and have always been, natural. Now I'm curious, why do you ask?