Destroy:Erase:Improve -- PBs Training Journal

[Tweakle]

For the first time ever, I felt my chest going nuts during bench

you need to preexhaust with a superset of flyes, pec deck and pushups on a BOSU before moving to the bench to finish off. Those pecs will be pumped harder than Annabel Chong at a gangbang, although you'll only be able to bench the bar with no weight on it.

bench is a bitch for some people to get the feel of, I never felt it in anything but my shoulders until I'd been doing it for 5 years..

 

[Protobuilder]

Thanks Tweakle. Today, i preexhausted my lumbars and hams to get ready for some serious squatting.

It's strange, but you think you "know" how to squat/bench, etc., but after you work at it for a year or five, you finally start to learn how to do it right. LoL

Week 11, Tues. (workout 1)

Squats

6x6x152.5 (+2.5; 60 s. rests . . . not too bad, conservative jumps seem to be working fine)

Bench

5x5x170 (PR . . . decided to add some volume rather than just trying to squirt out an extra rep on my top set each week)

Rows

3x8x165 (+2.5 PR; not real bad but getting a bit too much hip involvement . . . but supersetting w/ bench + after squats so I'm not worried about it)

hanging knee raises

 

[BiggT]

Nice work on the PR's......before them, you should have done 5x30 leg extensions, and triple drop set on the leg press.....THEN you'd feel them, the 45lb bar would be tough for 5x5 and you'd really 'feel' the movement.

 

[Protobuilder]

I can never remember which muscle squats work so I forget what to preexhaust first.

 

[BiggT]

I can never remember which muscle squats work so I forget what to preexhaust first.

Quads

 

[Protobuilder]

Week 11, Thurs. (workout 2)

Push Press

3x5x149 (+1.5 PR; not that difficult)
11x95 (strict)

Front Squat

5x165 (+5 PR, hard but not serious grinding)

Deads

3x3x285 (285 is my 5RM; trying to add in volume & see what happens)
8x235 (b.o.)

Skulls

8x95
8x95
7x95 (+1 rep)

Well waddya' know. A good night. LoL

 

[Protobuilder]

Week 11, Sat. (workout 3)

Squats

5x5x197.5 (+2.5 PR . . . hard but not backbreaking)

Bench

5x5x171.5 (+1.5 PR . . . again, hard but reps weren't in doubt)
11x125 (close grip)

Rows

3x187.5 (+2.5 PR, form wasn't great)
2x5x175

Another good workout. Took too long though for what I accomplished. Squats took 40 minutes, but I'm very glad I got all 25 reps w/ a new weight. At least for me, I think there's something to the small, conservative jumps. If I do a 5 pound jump (or 2.5 on presses), the reps are not guaranteed and are serious grinders, sometimes I only get 3 sets rather than 5. But with 1.5 pound or 2.5 pound jumps, the reps aren't in doubt. It's hard but not unbearable. And I don't get beat all too shit after a PR either. Slow and steady PRs each time. It seems to be working . . . which means the wall is nearby. LoL

I'm also starting to think I do better with more volume at moderate-high intensities.

 

[Protobuilder]

Week 11, Sun. (workout 4)

25 min's Incline tredmill + KB swings (walk 5 minutes, then 10-12 swings w/ 65lbs., repeat)

Shrugs

3x15x275 (short rests; from the high hang b/c my lower back is a little touchy this AM)

BB Curlzz

2x5x85 (bi's are starting to feel a little tweaked during pulls and rows and I don't want a weak link right at my elbow so I'll throw in a few sets of curls here and there so)

 

[Jim Ouini]

A slew of PR's lately. Nice work PB.

 

[Tweakle]

3 prs in one workout is awesome, and in multiple workouts in a row.. you're on a roll. Must be those curls