PracticALly Programmed - Al420 Log

[FFQuads]

My son would love it if I wore that t-shirt. And for the record, my shoulders/traps/chest are almost busting the seams of the XL Balco shirt - nice!!!

I bet you washed that shirt 76 times in hot water and dried it on high for 36 hours!! hehehe....

 

[al420]

Weight this AM: 222.5

Todays Workout: Heavy Day

Back Squat: 135x10, 185x5, 225x5, 300x5x5 - warm up lighter next week, keep weight same.
Flat Bench: 95x10, 135x5, 155x5, 195 x5x5
PP: bar x10, 135x5, 165x2x2
Decline Ab: BW+45 x8x5
Mod Rear Delt: 25's x8, 27.5's x8, 37.5's x8x2
Standing French Press: 70x8, 80x8, 90x7

WOW - straight sets make linear progress look like cake. This was my hardest workout in quite some time. Wanted to quit several times. Squats were real hard but doable. Didn’t think I would make 5x5 on flat but I did. I am going to have to reconsider my pressing workload as I had planned 5x5 on PP's as well, but 165 felt like a ton, and I failed on rep 3 twice.

So my delima now is do I lower the weight and keep the volume, of remove flat's on the light pressing day or PP's all together and add in some DB incline work.....? I have always had a hard time pressing after squatting but my current mind set is that I just need to acclimate myself to the volume.

 

[anotherbutters]

Do you think it's worth dropping the weights and ramping up to the new volume? It's far easier to increase the weights if they're too easy than it is to handle going too heavy in the first place. Sorry, probably not what you wanted to hear.

 

[FFQuads]

Weight this AM: 222.5

Todays Workout: Heavy Day

Back Squat: 135x10, 185x5, 225x5, 300x5x5 - warm up lighter next week, keep weight same.
Flat Bench: 95x10, 135x5, 155x5, 195 x5x5
PP: bar x10, 135x5, 165x2x2
Decline Ab: BW+45 x8x5
Mod Rear Delt: 25's x8, 27.5's x8, 37.5's x8x2
Standing French Press: 70x8, 80x8, 90x7

WOW - straight sets make linear progress look like cake. This was my hardest workout in quite some time. Wanted to quit several times. Squats were real hard but doable. Didn’t think I would make 5x5 on flat but I did. I am going to have to reconsider my pressing workload as I had planned 5x5 on PP's as well, but 165 felt like a ton, and I failed on rep 3 twice.

So my delima now is do I lower the weight and keep the volume, of remove flat's on the light pressing day or PP's all together and add in some DB incline work.....? I have always had a hard time pressing after squatting but my current mind set is that I just need to acclimate myself to the volume.

Why is it so hard to press after squats??? Your making me do it coach! I did just fine today...........yah right!

 

[al420]

Weight this AM: ???

Todays Workout: Cardio / Fluff / RC Work / Stretching

Decline Ab: BWx20 + BWx10 each side (obliqueage)
Straight Bar Curl: 45x10, 65x10, 75x10x2
CG Pull Down: 110x10, 160x10, 180x10x2
Cybex Seated One Arm Curl: 30x10, 50x8, 50x8
super set all bicep exercises w/
Seated Calf Raise: 90x12x10

Rower: 20 Min HIIT, 1/1 Intervals *average on sprint minutes was 975 cph, high was 1396, low during jog minutes was 350'ish.

First cardio session in quite some time, minus boxing of course. My endurance is good. No problem, i think I could break the rower...lol. May do some cycling this week on off days...new layout to come today or tomorrow for next weeks lifts

 

[al420]

Week 2 Layout:

Monday:Heavy
Power Clean: 145x3x8
Deadlift: 315x5x5
Chins: 5x5
Jump Shrug: 295x5x5
Hypers: +65 x8x5

Tuesday:Light
Back Squat: 235x5x3
PP: 135x5x3
Flat Bench: 155x5x3
Decline Ab: +25 x8x3
superset w/
Mod Rear Delt: 25's x8x3

Thursday:Light
Power Clean: 120x3x5
GP Row: 145x5x5
Chins: 5x3
Jump Shrug: 225x5x3
Hypers: +25 x8x3

Friday:Heavy
Back Squat: 265x5x5
PP: 148x5x5
Flat Bench: 180x5x5
Decline Ab: +45 x8x5
superset w/
Mod Rear Delt: 35's x8x5


I needed to start lower and make increase from here. 5 straight sets is very taxing.

Wed/Sat/Sun will all be 20-30 min HIIT or track work and some boxing. Also all fluff work (bi/tri/calf) will be Saturday as Mondays bicep work hurt Tuesdays pressing, and so on, this past week...

 

[FFQuads]

Weight this AM: ???

Todays Workout: Cardio / Fluff / RC Work / Stretching

Decline Ab: BWx20 + BWx10 each side (obliqueage)
Straight Bar Curl: 45x10, 65x10, 75x10x2
CG Pull Down: 110x10, 160x10, 180x10x2
Cybex Seated One Arm Curl: 30x10, 50x8, 50x8
super set all bicep exercises w/
Seated Calf Raise: 90x12x10

Rower: 20 Min HIIT, 1/1 Intervals *average on sprint minutes was 975 cph, high was 1396, low during jog minutes was 350'ish.

First cardio session in quite some time, minus boxing of course. My endurance is good. No problem, i think I could break the rower...lol. May do some cycling this week on off days...new layout to come today or tomorrow for next weeks lifts

I wish you had a bike! I would make you puke on that fuckin' thing!!!

 

[mikefear]

oly lifts for life

 

[Andalite]

great progress mate

 

[*Bunny*]

Rower: 20 Min HIIT, 1/1 Intervals *average on sprint minutes was 975 cph, high was 1396, low during jog minutes was 350'ish.

First cardio session in quite some time, minus boxing of course. My endurance is good. No problem, i think I could break the rower...lol. May do some cycling this week on off days...new layout to come today or tomorrow for next weeks lifts

I can picture you doing this too...