Piss and Vinegar

[ExtraMile]

Anything anyone would change?

I'd want some assistance chest work in there on a bench or ohp day

and ab work on squat/DL days

 

[Tblock1]

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.

80% for me would be 220-228 or so. Shit I guess 3 rep sets sounded quite small to me but I forget that it's 30 reps over a workout

 

[miked8c]

30 reps over a workout

Exactly.

 

[lweaver]

Mike-will do, maybe some DB incline for chest and some cable crunches or some shit for abs.

Tonight-OHP (starting a 5x5)

OHP
45x10
135x5x5

Face Pulls
15
12
10

Lateral Rs 35x10x2

Machine Shrugs
3x10

Easy, but will be straining in a week or two.

 

[Tblock1]

sweet 5x5 is one of the most successful rep ranges I've used for ohp

 

[lweaver]

Did homework all day, nutrition was shitty and I felt it.

Back Squat (box for depth guide/safety)
45x5
135x5
225x5
315x5
405x3
435x2
450x0

Front Box Squat
135x10
185x10
235x5

Good Mornings (90 degrees at hip)
215x5x3

 

[lweaver]

Couple days ago I hit 250x3 for 7 sets...tried a wider grip on the 7th set (middle fingers on rings) which caused searing pain in both elbows and shoulders. Otherwise was going well...
Finished with very light Tate presses 3x20 and Hammer Strength Incline 3x20 just to get the blood circulating. All better now.

Drove to the gym arriving at 8:15 tonight only to realize that is closes at 9...so just some chins at home.

Buddy comes home from Afghanistan Monday, so it'll be a bench day for sure.

 

[lweaver]

My buddy got home from overseas yesterday, so we just followed his crazy high volume routine. Just went along with it...I did manage to bench 300 for an easy single but fail on 315.

This morning was Deads. Set the rack slightly below floor level so it was more of a defecit DL attempt...

Deadlift
135x5
225x5
315x5
405x1
460x0
460x0

DB Row
110x12

GHR
0x10
25x10-->5

 

[miked8c]

Just curious, what is your height and weight because you and I are right around the same strength level.

I might have you on bench, but I think you got me on squats.

 

[lweaver]

5'7" and I'd guess about 210 right now, I got some fat that I need to focus on cutting soon...ordering some supps and getting my diet together in a weeks or so.