Destroy:Erase:Improve -- PBs Training Journal

[Protobuilder]

Week 2, Sat. (workout 3)

Front Squats

7 sets of 5x125 (easy, 5 pounds from old PR . . . cleaned 'em from the floor first b/c didn't have access to a rack)

Bench

3x8x155 (I just suck at pressing . . . )

 

[BiggT]

Week 2, Sat. (workout 3)

Front Squats

7 sets of 5x125 (easy, 5 pounds from old PR . . . cleaned 'em from the floor first b/c didn't have access to a rack)

Bench

3x8x155 (I just suck at pressing . . . )

Nobody sucks at pressing, they're just too light, you need to get teh fat and fill out those leverages, lol. Nice front squatting progress.

 

[Protobuilder]

you need to get teh fat and fill out those leverages

And lose t3h 6pack???? Noway.

BTW, I'm up to 165-ish. Gained too much over the past 2 weeks b/c I've missed my cardio due to work. I am now getting close to t3h fat.

 

[Protobuilder]

Week 3, Tues. (workout 1)

Squats

3x5x190 (+5 PR, but only doing 15 reps right now, keeping volume low b/c I'm so damn tired from work . . .we'll see if this is enough to keep hitting 1x5 PRs)

Bench

5x170 (+5 from last week but still 10 away from PR territory . . . determined not to jump the gun and stall this time)
13x120
12x120

High Pulls

3x5-6x135 (still working on exploding . . . getting better, got air on most reps)

Pullups

4x30
3x30

Hanging Knee lifts

BWx12,12, 9

 

[BiggT]

Good job with the Squat PR....I think reducing the volume by 10 reps might be doing the trick, I say don't add volume until you stall, when you do, reduce bar weight a little and reramp, making up for the initial reduction in bar weight with workload.....but keep doing 3x5 if you're PRing, no need to fuck up whats working.

 

[Protobuilder]

That's my thought too, but I don't want to compare apples to oranges. A 5x5 PR is diff't than a 3x5 PR. I'm short on time & energy right now so figured I'd see if 3x5 is enough volume to keep me pushing PRs on Sat's 1x5 squatting. We'll see how it goes. I"ll throw in more volume when time allows and if I stall, etc. Gives me some room to play.

 

[Protobuilder]

Cardio

I normally don't post it but today was good stuff. Practiced doing winds w/ my light hammer. Did a few throws but mainly just winds. Probably 40 per side. Then jogged a hill a few times. I've lost track of cardio the past few weeks and can tell my conditioning has slipped. Here's a link to a guy doing light hammer throws, which is essentially a wind plus release. I'm not nearly this good though. LoL

http://www.kiltedthrower.com/video/LHPractice.wmv

 

[The Shadow]

Week 3, Tues. (workout 1)

Squats

3x5x190 (+5 PR, but only doing 15 reps right now, keeping volume low b/c I'm so damn tired from work . . .we'll see if this is enough to keep hitting 1x5 PRs)

Bench

5x170 (+5 from last week but still 10 away from PR territory . . . determined not to jump the gun and stall this time)
13x120
12x120

High Pulls

3x5-6x135 (still working on exploding . . . getting better, got air on most reps)

Pullups

4x30
3x30

Hanging Knee lifts

BWx12,12, 9

GOOD JOB

 

[Protobuilder]

Thanks for stopping by Shadow.

Week 3, Thurs. (workout 2)

Push Press

3x5x140 (+5, pretty easy)
2x125 (strict press, just to see where I'm at)
8x95 (backoff)

Front Squat

4x5x135 (+5 PR, pretty easy . . . probably b/c I'm backing off Tuesday's back squat volume)

Power Shrugs (should be deads but back was feeling tweaked)

10x295
8x325 (+10)
8x325

Skulls

2x10-12x75

 

[Tweakle]

congrats on the FS pr - you can do more for sure if you're pressing 5lbs more overhead than you're front squatting