PracticALly Programmed - Al420 Log

[needtogetaas]

nice bro

 

[al420]

Weight this AM: ???

Todays Workout: Heavy Day

Power Clean: 145 x3x8
Deadlift: 315 x5x5
Jump Shrug: 295 x5x3 - out of gas
Hyper: BW+65 x10x3
superset w/
Chins: did 3 sets, out of gas completely

This was about as hard as I can handle. Straight sets are no joke. The deads got hard, go figure, and between them and the PC's I was just out of energy.

 

[Kabeetz]

Chins: did 3 sets, out of gas completely

This was about as hard as I can handle. Straight sets are no joke. The deads got hard, go figure, and between them and the PC's I was just out of energy.

It sucks to see you're having such a hard time going straight Al

Seems like everything is going great. You gave the workout all you could, you made it til the end and you bounced. Job well done.

 

[ricanx99]

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.

I don't know if this would help your goal or what your trying to do, but the order I follow is flats, squats, rows, and then push presses. It seems to have done fine for me and I do the 5x5 Bill Starr's. Try doing your presses before your squats since that stimulates more of your upper body as to where squats stimulate everything. Since you use your legs mostly for squats and upper body to stabilize the weight, you might be able to handle that heavier load after your presses since they affect mostly your chest and shoulders. Just an idea.... Good luck! Hope you figure out what works best for you!

 

[al420]

I don't know if this would help your goal or what your trying to do, but the order I follow is flats, squats, rows, and then push presses. It seems to have done fine for me and I do the 5x5 Bill Starr's. Try doing your presses before your squats since that stimulates more of your upper body as to where squats stimulate everything. Since you use your legs mostly for squats and upper body to stabilize the weight, you might be able to handle that heavier load after your presses since they affect mostly your chest and shoulders. Just an idea.... Good luck! Hope you figure out what works best for you!

I love this forum - good shit!

I was thinking about that yesterday after I trained. Today is a light version of squats/presses so I may try it.

 

[SgtSlaughter]

Do you reset Power cleans on the floor or do you clean from hang pull position?

PC and Deads in the same day gotta be exhausting... nice conditioning bro.

 

[al420]

Do you reset Power cleans on the floor or do you clean from hang pull position?

PC and Deads in the same day gotta be exhausting... nice conditioning bro.

From the floor.... and yes, it is exausting. Yesterdays work load was a tad much as Jump Shrigs and Chins were not pushed at all....no gas left.

I love my time in the gym, but yesterday I was anxious to be finished - first time that has happened in a while. Glad today is a light day.

 

[jpt]

when you say chins your doing them palms facing you right? i was always under the impression that they were called chins and overhand grips were called pull ups. pls correct me if i'm wrong...reason i ask is b/c i was talking with some guy in the gym and we were both doing back. he asked me what i did and vice versa...he said he did chins but then i say him doing what i call pull ups....just want to be on the right page when reading your log lol

 

[al420]

Chins = Palms facing me.

I am terrible at overhead pulling work - think it is my posture more than anything else...

 

[jpt]

Chins = Palms facing me.

I am terrible at overhead pulling work - think it is my posture more than anything else...

ok gothcha.....

as far as the posture goes for overhead pulling the most important muscle is your abs....if your abs are tight they will keep you from swaying. planks work well for this also