Piss and Vinegar

[lweaver]

Bench press is nest, probably Saturday. Starting a 10x3, at 250 lbs (just trying it for a few weeks to switch things up). My training partner should be home for about two weeks from his tour in Afghanistan in a few weeks, so that'll be a good time to hit some heavy singles.

 

[miked8c]

Just don't go up in weight too fast on the 10x3. Even 5 lbs. a week is asking a lot from your body.

 

[lweaver]

Yep, 5 lbs a week is the plan. Hoping to hit at least 300 for a single at the end of the month so I need to hit some heavier weights.

 

[lweaver]

Benching went to shit yesterday. Was just all out tired, only 6 hours of sleep, long day at work, a decrease in calories all week and killing deads earlier really left me screwed for benching. I was able to do 6 sets of 3 with 250, but felt much heavier than usual. On the setup of my 7th set my srist curled back and I couldnt even unrack. Didn't have the focus to get tight. So I walked out. Like Dave Tate said, if you can't give it everything just go home.

 

[lweaver]

Today-Skwats.

Still using the parallel box as a depth gauge. Also helps in that I lift alone, and if I get stapled I can just sit down and arch the seight off my back. Squats felt unusually heavy today but managed to hit a PR anyway.

Back Squats
45x10
135x10
225x5
315x5
405x3
405x5
430x3 PR

Barbell Hack Squats (asceding load)
2x10
2x5

I think the final set was five 25's per side.

 

[Tblock1]

wow nice squats! I tried the 10x3 bench with 240 only got 7 full sets and I've been really sore in my chest and upper body since then haha

 

[lweaver]

Yeah I'll probably bump down to 240 next week unless I'm feeling really good in which case theres no reason I can't do 250x3 for ten sets...

 

[miked8c]

Both of you! Start low!

Seriously, 10x3 with 80% of your max is a lot of volume and a lot of weight. It has made me more sore than any other benching program I have done before.

If you are struggling your very first week at these weights than take it down a few plates.

When I started my max must have been around 315 and I used 250. It was tough but I did not have any super slow reps. Weaver, try 240 and T-Cock maybe 230?


Nice Squats BTW, 430 is a weight I have never touched on squats.

 

[lweaver]

Yeah I guess I'll have to lower it. Still gonna try 300 again in a few weeks.

 

[lweaver]

Switching my squat day with my squat day so I can do shrugs without screwing up my pulls...so something like the following:

Day1
OHP: 4x4-6
Some form of Shrug: 3x8-12
Face Pulls: 3x10-15
Lateral Rs: 2x10-12 or Upright Row: 2x12-15

Day 2
Back Squats: some form of heavy lifting leading to a 1, 3 or 5 rep PR whenever possible
Good Mornings: 3x8-10
Hack Squats or Leg Press: 3x8-12

Day 3
Bench Press: 10x3
Tate Press: 3x8-12
Cable Pulldowns: 3x8-12 (palms up)

Day 4
Deadlift: warmup sets followed by 3-4 heavy singles until failure
GHR or Leg Curl: 3x8-12
DB Rows: 3x8-12 or Barbell Rows: 3x8-12
Barbell Curl: 3x8-12

Anything anyone would change?