Destroy:Erase:Improve -- PBs Training Journal

[Protobuilder]

Week 8, Sun. (workout 3)

Push Press

3x5x145 (+2.5 . . . 2.5 away from old PR)
5x145 (BTN)

Front Squats

4x162.5 (+2.5)

Deads

4x280 (+5; 5 away from old PR)
2x5x225 (b.o.)

Skulls

3x10x80 (PR)

 

[The Shadow]

Nice job on the PRS

 

[Protobuilder]

Thanks Shadow. Appreciate you stopping by.

Week 9, Tues. (workout 1)

Squats

6x6x147.5 (+2.5; 60 s. rest between sets . . easy but should get hard in a few weeks . . or maybe not, maybe small jumps will let me ride this a long way)

Bench

5x180 (+2 reps; finally back to old PR . . .and wasn't too bad)
10x145 (b.o.)

Row

5x182.5 (+2.5 PR . . . not too bad either, got some room here)
12x145 (b.o.)

Shrugs

12x325 (rt. lat is really really tight in a bad way and I didn't want a strain so . . . )
12x275

Second good workout in a row. I was in a rough spot a few weeks back w/ getting sick and everything was getting heavy and after 2 backed off weeks, I feel really great. Everything is moving nicely.

Not that anyone cares, but if you're following along, I'm doing 6x6 cumulative fatigue squats on Monday (60s. rest between sets) and then doing heavy 5x5 on Sat. I'm doing the fatigue squats to (a) improve leg conditioning, (b) see how I do w/ one heavy squat day and one hypertrophy day, (c) tyring to get some size on my lower back/hams/quads/glutes, & (d) I can finish squats in about 15 minutes this way, which is good b/c I'm busy lately. LoL I started low and am taking these very conservatively, adding 2.5 each session, which feels like nothing. I figure if I can add 30-40 pounds to these, I'll be at 75-80% of my 1RM and should get some nice size and leg conditioning from these. Just seeing how I respond to diff't types of training. My squat strength wasn't coming along as fast as I'd like it to, so I figured I'd throw something new at 'em and see how it goes. Trial and error.

 

[SgtSlaughter]

very cool... the 6x6 and minimal rest squating sounds like fun

meetin' PR's

 

[Jim Ouini]

Congrats on getting back to it, PB. I gotta incorporate some of those back-offs, I always mean to but don't usually have the will after my last real work set.

 

[Protobuilder]

If you did as few "work sets" as I do, you'd have the energy. LoL

 

[BiggT]

Nice work with the bench and row weights.....I like backoffs a lot too....You can use so much more weight on a backoff set of 8-12 than you can just cming in another day and working to a top set of 8-12....and more weight=faster results.

 

[The Shadow]

Nice work with the bench and row weights.....I like backoffs a lot too....You can use so much more weight on a backoff set of 8-12 than you can just cming in another day and working to a top set of 8-12....and more weight=faster results.

Yep.....



That's why a lot of lifters will do a heavier set of say 315 on squats for 3 before a max set of 275.....warms the neural pathways

 

[Protobuilder]

It's funny how warmup sets will feel heavy as shit, but then when you hit the heavy work set, even if it's 50 pounds over the warmup set, it'll still feel about the same. And on the way back down, the warmup weight feels light. Neural magic.

 

[silver_shadow]

another bit of neural magic - of an opposite nature is the 1-6 wave

http://www.t-nation.com/findArticle.do?article=05-037-training