Destroy:Erase:Improve -- PBs Training Journal

[combat_action]

What's up Proto? I sent you a pm yesterday.

Looks like you ARE still hitting new PR's still. Keep up the good work!

 

[Protobuilder]

Week 5, Thurs. (workout 2)

Push Press

3x5x147.5 (+2.5 PR; no explosion . . . a dip, a pause, and a slow press at the top)
6x95 (b.o.)

Front Squat

3x5x150 (+5 PR)

Skulls

9x90
8x90
6x85

Deads

w.u.
5x285 (old PR, pretty difficult)

Took a look back at my old journals and last year, at 200, I was deadlifting 5x255 . . . which means I've only added 35 pounds to my dead over the past year. That's awful, IMO. Granted, I'm 167 now, but still. With such a low dead, you'd think the weight would be shooting up faster. But no. LoL Also, my bench has only gone up maybe 15 pounds over the whole last year. Pretty frustrating. Oh well, I'll just keep trying to add weight to the bar . . . and order some Amplify6.4.

 

[fortunatesun]

Sometimes patience and repetition are what's required. These lifts- deadlift,bench, and so many others- seem simple in design and execution but in reality they require teh truly hyooge amounts of man hours to become skilled at. Once the necessary information is able to make the return trip from the your brain to your countless of millions of neural endings in an accomplished manner your numbers will improve faster.

 

[BiggT]

Numbers are all relative....all that matter is progress. You also have to consider bodyweight fluctuations.....it isn't like you ate big all year and didn't do a lot of cardio. I still think you're progressing nicely. You have to be a good strict presser, you're push pressing what you front squat with no explosion.

Also, dude, just take some 'D-Blade'....the D in D-Blade is the same as the D in Dianabol, so you know it has to be good.

 

[Tweakle]

2 PR's in one workout? I think someone's been at the Amplify 02

that's not a bad dead at all for your weight.. it's possible your form needs more tweaking so if you can, post some vids next time you pull

 

[The Shadow]

Good job...keep up the Nitrodianadecanoate

 

[BiggT]

You forgot to add in that before you set the front squat PR, you weren't really feeling it and didn't think you'd PR, but then you ran in the house and changed into a pair of daisy dukes accessorized with a fanny pack and combat boots and it gave you that little edge.

 

[Jim Ouini]

Took a look back at my old journals and last year, at 200, I was deadlifting 5x255 . . . which means I've only added 35 pounds to my dead over the past year. That's awful, IMO. Granted, I'm 167 now, but still. With such a low dead, you'd think the weight would be shooting up faster. But no. LoL Also, my bench has only gone up maybe 15 pounds over the whole last year. Pretty frustrating. Oh well, I'll just keep trying to add weight to the bar . . . and order some Amplify6.4.

Since McRoberts is fresh in my head, I remember how he has a little ditty on how just adding 0.5lb a week to, say, your bench would be 25lbs a year. Doesn't seem like much, but in 10 years that's 250lbs on your bench, in 5 years that's 125lbs.

Obviously it's just to get his point across of focus and progression and slow and steady approach but most of us would take that in a hearbeat

 

[Protobuilder]

Thanks for stopping by Jim. You're absolutely right. Funny thing, I just read that passage too. LoL I just keep plugging away, little by little, but everyone wishes progress didn't take so freaking long. LoL

BiggT: thanks for that. I get about a 10 pound boost when I wear my cut-off jean shorts w/ the white fringey stuff kinda' hanging.

Week 5, Sat. (workout 3)

Squats

w.u.
5x210 (+5 PR, very tough)
10x145 (b.o.)

Bench

3x3x180 (+2.5, still 3 reps away from all-time PR . . . whod've thought 8 weeks of incline would screw up my flat bench so much?)
11x140 (b.o.)

Rows

3x8x157.5 (+2.5, PR by default . . . last reps were pretty tough)

I've had a sore throat all week and thought about taking today off but really wanted a 1x5 squat PR. I may drop a session next week or drop volume or something to give my body a wee break. I'll pick up shrugs, gunz, & abs tomorrow hopefully.

 

[Protobuilder]

Week 5, Sun. (workout 4)

DB swings w/ homemade kettlebell

misc x. 30 lbs. (definitely need more weight, but these are fun for traps and if it were heavier, it'd hit the posterior chain nicely)

Hanging Knee Raises (knees to shoulders really)

12
12
10

Skulls

9x90
8x90
3x110
2x110

BB Curls (the upper body squat )

6x85
6x85

Wanted to front squat & shrug but lower back is sore from work I did today.