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Hit some more PR's today with more on the way. An extended 7x5 routine with 325, 400 just before lockout and COC Gripper #2 for 7 reps in right hand.
Arms also measured 18 3/4 again when I got home. They had been down to 18 1/2 for a while after going off the M1T. ThanX for all the encouragement!
11-13-05 Thursday Chest and Abs (15 Mins Cardio) (KILLED THAT SHIT!!)
Today was overall a very good workout. I didnt hit 400 as planned, but I did hit a few PR's. I came very close to 400, just missing the lockout, so its a small record with that weight. Very small. I hit 18 sets of flat benching. After my max attempts with 400 I started an extended 5x5 routine. I didnt start this routine til my twelvth set. It was insane how light 325 felt, I felt I couldve hit sets of 5-7 reps with that weight all night. My best with the 5x5 was 315 for 5x5. I havent done it in a little while and Ive become much stronger. I did 7 sets of 325, all over 5 reps and on my last set nearly hit 7 reps. I felt like doing sets of 5 until I couldnt do anymore, but was getting some slightly sharp soreness in the chest, so decided to end the routine there. Couldve hit more sets with 325x5+ for sure though. Endurance was very good with that weight. Felt very light. Then once I got home I closed the COC#2 gripper for 7 reps in my right hand (a 3 rep PR). I havent even been training with the grippers at all. Just fucking around with em occasionally. Strength still increases on them. I will likely go for 400 again next week and maybe try some extended 5x5 with 330-335 at the end. Didnt get any sharp pain in my upper spine today so that was a good thing. Lower back felt like it pulled a little with one of the 400 attempts. But turned out ok. My plan was initially to keep the volume lower to allow recovery for my back. But as you see it didnt work out that way. Didnt do any hammer strength presses though. Arms were also back up at 18 3/4 when I got home much later. Heres the routine:
(197lbs after small meal, water) ("Snickers" Marathon Bar) ("Speed Stack", some energy pill {free sample} )
Flat Bench:
135x20
225x12
275x5
315x1
335x1
365x1
400x (3/4 Rep. Just missed lockout. Small PR, best attempt with 400 so far.)
400 (1/2 way)
400 (1/2 way)
400 (1/2 way)
400 (1/2 way)
Extended 7x5 Routine:
325x5
325x5
325x5
325x5
325x6 (the rest of the sets to failure)
325x6
325x6.5
325 Extended 7x5 is a PR. 315 for 5x5 or 6x5 was my best before, on this routine. Felt like I couldve continued this pace for many more sets with 325, but figured it was good enough. Chest was getting some sharp soreness, so figured I hit it good. You can see I got stronger by the 7th set with 325.
(18 sets for bench)
Abs:
Seated Crunch Machine:
110x15
130x15
150x15
130x15
*15 Minutes Cardio On Stepper*
KILL THAT SHIT!!
Arms also measured 18 3/4 again when I got home. They had been down to 18 1/2 for a while after going off the M1T. ThanX for all the encouragement!
11-13-05 Thursday Chest and Abs (15 Mins Cardio) (KILLED THAT SHIT!!)
Today was overall a very good workout. I didnt hit 400 as planned, but I did hit a few PR's. I came very close to 400, just missing the lockout, so its a small record with that weight. Very small. I hit 18 sets of flat benching. After my max attempts with 400 I started an extended 5x5 routine. I didnt start this routine til my twelvth set. It was insane how light 325 felt, I felt I couldve hit sets of 5-7 reps with that weight all night. My best with the 5x5 was 315 for 5x5. I havent done it in a little while and Ive become much stronger. I did 7 sets of 325, all over 5 reps and on my last set nearly hit 7 reps. I felt like doing sets of 5 until I couldnt do anymore, but was getting some slightly sharp soreness in the chest, so decided to end the routine there. Couldve hit more sets with 325x5+ for sure though. Endurance was very good with that weight. Felt very light. Then once I got home I closed the COC#2 gripper for 7 reps in my right hand (a 3 rep PR). I havent even been training with the grippers at all. Just fucking around with em occasionally. Strength still increases on them. I will likely go for 400 again next week and maybe try some extended 5x5 with 330-335 at the end. Didnt get any sharp pain in my upper spine today so that was a good thing. Lower back felt like it pulled a little with one of the 400 attempts. But turned out ok. My plan was initially to keep the volume lower to allow recovery for my back. But as you see it didnt work out that way. Didnt do any hammer strength presses though. Arms were also back up at 18 3/4 when I got home much later. Heres the routine:
(197lbs after small meal, water) ("Snickers" Marathon Bar) ("Speed Stack", some energy pill {free sample} )
Flat Bench:
135x20
225x12
275x5
315x1
335x1
365x1
400x (3/4 Rep. Just missed lockout. Small PR, best attempt with 400 so far.)
400 (1/2 way)
400 (1/2 way)
400 (1/2 way)
400 (1/2 way)
Extended 7x5 Routine:
325x5
325x5
325x5
325x5
325x6 (the rest of the sets to failure)
325x6
325x6.5
325 Extended 7x5 is a PR. 315 for 5x5 or 6x5 was my best before, on this routine. Felt like I couldve continued this pace for many more sets with 325, but figured it was good enough. Chest was getting some sharp soreness, so figured I hit it good. You can see I got stronger by the 7th set with 325.
(18 sets for bench)
Abs:
Seated Crunch Machine:
110x15
130x15
150x15
130x15
*15 Minutes Cardio On Stepper*
KILL THAT SHIT!!
