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The Shadow
Guest
xblitz44x said:
true.....or switch to inclines.
work whatever area is sticking or address WHERE the bar drifts as you fatigue.
Could be as simple as rotators
Destroy:Erase:Improve -- PBs Training Journal
- Thread starter Protobuilder
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true.....or switch to inclines.
work whatever area is sticking or address WHERE the bar drifts as you fatigue.
Could be as simple as rotators
Protobuilder
New member
Week 1 (post-deload), Tues. (workout 1)
Squats
w.u.
5x5x175 (10 from old PR) (moderately hard)
Bench
w.u.
5x165 (20 from all-time PR, 10 from last cycle's PR . . . this was a hard set . . .f'ing bench)
Row
3x8x145 (hypertrophy baby! LoL)
JM Press
10x85
2x10x95 (first time w/ these, feel great, think I'll work them rather than skulls this time around)
Hanging knee raises
3x10x10
Misc. forearm stuff w/ my ghetto wrist roller (PVC pipe, rope + standard plates)
Alright, here's what I've cooked up for my next cycle. Basically, the same layout just a few tweaks. I'm rowing more, doing fewer pullups. Bench/OHP went nowhere last time, so I'm trying to stay consistent on push press and altering my bench rep scheme a bit.
Day 1 (I'd like to do more but time is short during the week)
Squat -- 5x5
Bench -- 1x3 (+b.o.)
Row -- 1x5 (+b.o.)
Ass't -- abs
Day 2
Push Press -- 3x5 (maybe backoff 1-2 sets)
Front squat -- 3-5x5
Deads -- 1x5 (may add volume down the road)
Day 3
Squat -- 1x5 (+b.o.)
Bench -- 3x5 + 2x8-10
Row -- 3x8
ass't -- abs, JM presses, power shrugs, as time allows
Day 4
Miscellaneous (arms, traps, Highland Games stuff, sandbags)
Squats
w.u.
5x5x175 (10 from old PR) (moderately hard)
Bench
w.u.
5x165 (20 from all-time PR, 10 from last cycle's PR . . . this was a hard set . . .f'ing bench)
Row
3x8x145 (hypertrophy baby! LoL)
JM Press
10x85
2x10x95 (first time w/ these, feel great, think I'll work them rather than skulls this time around)
Hanging knee raises
3x10x10
Misc. forearm stuff w/ my ghetto wrist roller (PVC pipe, rope + standard plates)
Alright, here's what I've cooked up for my next cycle. Basically, the same layout just a few tweaks. I'm rowing more, doing fewer pullups. Bench/OHP went nowhere last time, so I'm trying to stay consistent on push press and altering my bench rep scheme a bit.
Day 1 (I'd like to do more but time is short during the week)
Squat -- 5x5
Bench -- 1x3 (+b.o.)
Row -- 1x5 (+b.o.)
Ass't -- abs
Day 2
Push Press -- 3x5 (maybe backoff 1-2 sets)
Front squat -- 3-5x5
Deads -- 1x5 (may add volume down the road)
Day 3
Squat -- 1x5 (+b.o.)
Bench -- 3x5 + 2x8-10
Row -- 3x8
ass't -- abs, JM presses, power shrugs, as time allows
Day 4
Miscellaneous (arms, traps, Highland Games stuff, sandbags)
Protobuilder
New member
Week 1, Thurs. (workout 2)
Push Press
10x115
9x125
5x135
6x95
Pullups
2x5x25
3x25 // 6 BW chins
5 BW chins
JM Press
10x95
15x105
--Crap . . . back really really sore for some reason in the mid-back region right along the spine/ribs . . you know, where you sometimes "strain" your back and it gets hard to breath. . . . kind of just below the lower traps. And I did it while sitting at my desk and kind of trying to bend forward and stretch my back. LoL WTF? So, no front squats or deads tonight. Half-hearted push presses & chins. JM Presses might not be a great move b/c the way I set up, it may get hard to do these w/ the weights I'm gonna need (already getting 15x105).
Push Press
10x115
9x125
5x135
6x95
Pullups
2x5x25
3x25 // 6 BW chins
5 BW chins
JM Press
10x95
15x105
--Crap . . . back really really sore for some reason in the mid-back region right along the spine/ribs . . you know, where you sometimes "strain" your back and it gets hard to breath. . . . kind of just below the lower traps. And I did it while sitting at my desk and kind of trying to bend forward and stretch my back. LoL WTF? So, no front squats or deads tonight. Half-hearted push presses & chins. JM Presses might not be a great move b/c the way I set up, it may get hard to do these w/ the weights I'm gonna need (already getting 15x105).
Protobuilder
New member
Week 1, Sat. (workout 3)
Squats
w.u.
5x190 (felt fairly heavy even though it's 15 away from my 5RM . . . ugh)
15x95
Bench
3x3x170 (not easy . . . probably should start lighter but I'm SICK of always using the same goddamn weights on flat bench . . . it's ALWAYS 165-170)
Rows
3x8x145
Deads (skipped on Wed. so . . . .)
w.u.
5x255 (30 off of old PR)
--This week has sucked. Achy back & knee . . . I've not been sleeping enough. Pretty simple actually. I'm tired. LoL Also, my conditioning is piss poor right now. I'm getting winded doing silly, simple stuff. That's the tradeoff I guess. I backed off cardio big time due to time, energy, and working on my squat . . . but I can't neglect it completely. I've gotta' balance it. But it's hard right now b/c I'm beat from work, etc.
Squats
w.u.
5x190 (felt fairly heavy even though it's 15 away from my 5RM . . . ugh)
15x95
Bench
3x3x170 (not easy . . . probably should start lighter but I'm SICK of always using the same goddamn weights on flat bench . . . it's ALWAYS 165-170)
Rows
3x8x145
Deads (skipped on Wed. so . . . .)
w.u.
5x255 (30 off of old PR)
--This week has sucked. Achy back & knee . . . I've not been sleeping enough. Pretty simple actually. I'm tired. LoL Also, my conditioning is piss poor right now. I'm getting winded doing silly, simple stuff. That's the tradeoff I guess. I backed off cardio big time due to time, energy, and working on my squat . . . but I can't neglect it completely. I've gotta' balance it. But it's hard right now b/c I'm beat from work, etc.
Protobuilder
New member
Week 2, Tues. (workout 1)
Squats
3x5x185 (10 reps off my PR . . . trying a bit less volume due to working my ass off & not having much time to lift right now, we'll see if I can progress w/ a bit less volume and I'll add it in when I have time)
Bench
5x165 (+12 lockouts)
12x115 (backoff)
5x115
High Pulls
3x5x135 (getting acclimated . . . really trying to be snappy here and learn to develop speed/power through the thighs/hips, which I suck at now)
Chins
2x5x20
Hollow Rocks (ab work)
2x12
Working a lot right now, not much time to post or even lift. I'm hoping this cycle still goes OK. I'll be in PR territory next week, which is fast but I hate spending a whole damn month not making progress (1-2 weeks deload, 2-4 weeks ramping). Looking forward to doing high pulls in Tuesday's workouts rather than rows. Main goal = increase squat & deadlift and hopefully add some LBM (scale is moving but a lot of it is probably fat given that I don't have time or energy for cardio).
Squats
3x5x185 (10 reps off my PR . . . trying a bit less volume due to working my ass off & not having much time to lift right now, we'll see if I can progress w/ a bit less volume and I'll add it in when I have time)
Bench
5x165 (+12 lockouts)
12x115 (backoff)
5x115
High Pulls
3x5x135 (getting acclimated . . . really trying to be snappy here and learn to develop speed/power through the thighs/hips, which I suck at now)
Chins
2x5x20
Hollow Rocks (ab work)
2x12
Working a lot right now, not much time to post or even lift. I'm hoping this cycle still goes OK. I'll be in PR territory next week, which is fast but I hate spending a whole damn month not making progress (1-2 weeks deload, 2-4 weeks ramping). Looking forward to doing high pulls in Tuesday's workouts rather than rows. Main goal = increase squat & deadlift and hopefully add some LBM (scale is moving but a lot of it is probably fat given that I don't have time or energy for cardio).
B
BadboyAl
Guest
proto kill those 10rep squats.. i would drop that to 3x5 every week. if your into body building youll get better quads doing lots of leg presses for reps...
185 for 10 reps is a waste.. get 315 for 5 and i guarentee your 10rep max will be 225 at least..
fastest way to get your 10rm up is to work the lower rep scheme. try it for 3 months then go try 10rm it will be way past 185
185 for 10 reps is a waste.. get 315 for 5 and i guarentee your 10rep max will be 225 at least..
fastest way to get your 10rm up is to work the lower rep scheme. try it for 3 months then go try 10rm it will be way past 185
Protobuilder
New member
LoL Thanks for the input. I appreciate it, but I guess I wasn't clear. By "ten reps off my PR," I mean, I did 5 sets of 5 @ 185 last cycle and this time, I only did 3 sets of 5 b/c I'm tired and lazy. I'd love to do 5x315, believe me. LoL I'm working on it.
B
BadboyAl
Guest
lol my bad... ill reply in 8 months to bother you!!!!
Protobuilder
New member
Week 2, Thurs. (workout 2)
Push Press
5x5x125 (pretty easy)
Front Squats
5x5x115 (easy)
Deads
w.u.
5x270 (very hard . . . see below)
Skulls & Curls . . .
Hanging knee raises . . .
I don't know how in the hell you guys take a week off of deadlifting and come back stronger. It sure as hell hasn't worked that way for me. My old 1x5 PR is 285. Over the past 2 weeks, I've deloaded and taken a bit of a break. This week, 2d week back after the deload, and 5x270 was heavy as hell. Maybe b/c of the light 5x5 front squats? Dunno. But I'm lucky to eek out 5 pound gains. Ugh.
Push Press
5x5x125 (pretty easy)
Front Squats
5x5x115 (easy)
Deads
w.u.
5x270 (very hard . . . see below)
Skulls & Curls . . .
Hanging knee raises . . .
I don't know how in the hell you guys take a week off of deadlifting and come back stronger. It sure as hell hasn't worked that way for me. My old 1x5 PR is 285. Over the past 2 weeks, I've deloaded and taken a bit of a break. This week, 2d week back after the deload, and 5x270 was heavy as hell. Maybe b/c of the light 5x5 front squats? Dunno. But I'm lucky to eek out 5 pound gains. Ugh.
