High rep/ partial rep log

[themondtster]

Day1-

Squats145#(8*8)4*8,4*6
(Fast with slight pause at top, below parallel 4" off ground, 90-120 sec. Rest between sets.)

BB bench- 185#(10*3).

Dips- BW 3*10

Want to add incline press and either shoulder press or close grip bench just ran out of time, had to go to work. Doing the Squats really wooped my arse. Haven't felt a good sore muscle in a while.

Day2

Deadlift-225#8*8(60-90sec rest)

pendlay row-155#10*3(30-60 sec rest)

upright row- 35#DB 3*10

lat pulldown(machine)- 130#3*10

preacher curl- 65#CB 3*10

Pullups-2*4

Deadlifts got my heart racing...good burn. Overall felt like a good workout. Didn't have much left for Pullups. Maybe next week.

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[Tblock1]

doesnt 10x3x185 feel way light for bench? I mean it's good to start low but if your max is 240x1 it seems like you should be doing at least 200 or so 10x3. Great workouts though

 

[themondtster]

doesnt 10x3x185 feel way light for bench? I mean it's good to start low but if your max is 240x1 it seems like you should be doing at least 200 or so 10x3. Great workouts though

I'll increase it. Just wanted to start light at first.


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[themondtster]

Day3

Heavy reverse partial squat- 14" of travel(butt about half parallel,rest on rack and explode up). 305#4*4
195#*5 full ROM.

Rack pull- 345#4*4 set at knee height.

Heavy Partial bench press 6" off chest-225#4*6
135#*10 full ROM.

Partial seated overhead press- 165#4*4. 10" of travel( top of head to full extended).
110#*10 full ROM.


Heavy weight partials felt good. First time ever doing them.
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[Tblock1]

yeah partials are awesome for building strength at the movement. After doing a lot of them your normal weights will feel like nothing

 

[themondtster]

yeah partials are awesome for building strength at the movement. After doing a lot of them your normal weights will feel like nothing

Yeah I hope that's how this works out. Use the volume to put in some size, work my muscles and joints good and help improve my form and the partials to build some good strength.


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[themondtster]

Week2
Day 1.

Squat-145# 8*8( 6" below parallel on first 4 then parallel for rest).

Bench press-195#10*3

Close grip bench-135#3*10

Standing DB OHP-35#3*10

Dips-BW3*10

All exercises took 60-90 sec between sets.
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[themondtster]

Day2

Deadlift-225#8*8(90-120+ rest btween. Wanna get it to 60sec rest constant.)

Pendlay row-165#10*3(60 sec rest)

Lat pulldown-140#3*10(60 sec rest)

Upright DB row- 40#3*10(60 sec rest)

Pullups-BW 2*5,2*3

Only had time for one more
exercise so did pullups instead of preacher curls.

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[Tblock1]

pull ups ALWAYS > preacher curls

 

[themondtster]

No day 3...been fighting a cold the last couple days.

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[themondtster]

Man finally feeling better so ill be returning back to the gym and gonna try and pick up where I left off. Damn sinus cold moved to my chest and had hella congestion and some fever....shouldn't have worked out while slightly sick...just made it worse.

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[themondtster]

Squats-155#8*8

Lat pulldown- 155#3*10

Standing DB OHP-40# 3*10

Seated calve raises- 2/45#plts*20,*15,*10.

Bench press- 185# 10*3

Pendlay row- 10*3 155#

Took it easy first day back. Did push pull split since its the end of week. Reason bench and rows were last was people in gym were using equipment.
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[themondtster]

Week 4.(kinda)

Squat- 155#8*8

Bench press-195#10*3

Close grip bench-135#2*10,2*6(couldn't get a full ten, arms sore,so did 2 sets of 6)

Standing DB OHP-35#3*10

Dips- BW 3*10

Light Cardio-1min sprints,1min fast pace walk alt for ten min.

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[Tblock1]

How much time did you miss from the gym, and how are you liking that 10x3 bench?

 

[themondtster]

How much time did you miss from the gym, and how are you liking that 10x3 bench?

Almost two weeks. Like using 10*3 on bench and row. Still feel a lil week from the time off, but should be back right soon.


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[themondtster]

Day2

Deadlift-205#8*8(lowered weight to shortened rest period and increase rep speed...better burn)

Pendlay row- 165#10*3

Lat pulldown- 150#3*10

Upright DB row- 45#*10,40#2*10

No Pullups or curls....was way too hungry. Had to go eat. The N2Burn I'm trying I guess had me burn through all the cals from breakfast and PWO shake.
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[themondtster]

Day3

Heavy reverse partial squat- 14" of travel(butt about half parallel,rest on rack and explode up). 315#4*4.

285#*2, 195#*5 full ROM.

Partial heavy bench press-215#3*4 (3" off chest),225#2*4(6"off chest)
165#2*5wide grip,155#2*5 reg grip, 135#2*5 NG all Full ROM.

Rack pulls knee height- 285#*6,345#2*4,365#*2,385#*2,405#*2

Partial seated OHP forehead to full extend-155#2*6. Chin to full extend125#2*4, 105#2*5 full ROM.

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[themondtster]

Week 5

Day1(swapped press for pull day cause chest is still very sore from partial day)

Deadlift-205#4*8,2*5(apparently back is still sore also)

Lat pull down-160#3*10

Underhand cable row- 80#3*10

Upright DB row- 40# 3*10


Ok kinda disappointed. Apparently I should have taken two days off after that heavy partial day*mental note! Workout still felt good cause it was pushed to my limit for that day. Subbed out underhand cable rows for bent over row because of how my lower back was feeling
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[themondtster]

Ok. This log is now dead. This split isn't really working for me. Will prob find a new program and work partial into it.

Mainly just having trouble getting to gym. New born baby and Fiance full time student with a job and I work shift work so my time is very limited. Joining a gym right by the house to make it easier(have been traveling a ways to old gym) and going to start fresh with a brand new routine. Those of you that were following, Thanks!

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