Thanks guys. I was so pumped up by the time I got to the set of 12 that I just threw on 275 and banged out 12 reps like nothing. I kind of surprised myself with that set.
Thanks man, it was easier than I expected it to be and I know I have at least another 20lbs in me. I'm trying to figure out the best set up for 405 next week. I don't know if I should keep increasing the weight on the 6 rep sets, or keep it semi-light in order to save my energy for the singles.
DB Bench Press
45's x 10
70's x 6
110's x 6 120's x 2 (10 lbs PR)
110's x 6
125's x F
80's x 12
BB Bent-over Row
45 x 10
95 x 8
135 x 6
185 x 6 x 2 sets
135 x 12
Superset Neutral-grip Lat Pulldown
80 x 10
130 x 8
180 x 8 x 2 sets
DB Shoulder Press
25's x 10
60's x 8 x 2 sets
I finished with 25 minutes on the elliptical.
As you can see I switched back to db's for bench press today and things went really well. I have never used anything bigger than the 110's, but after getting 6 I thought that I would go for the 120's and got 2 reps. The 2nd set of 6 really took everything I had and I failed twice with the 125's. Maybe next week.
I kept the weight on rows exactly the same as last week. My back felt more stable, but I'm still not ready to up the weight.
After picking a weight that was too heavy last week, I cut back a little on the shoulder presses so I could get all 8 reps.
Thanks man, it was easier than I expected it to be and I know I have at least another 20lbs in me. I'm trying to figure out the best set up for 405 next week. I don't know if I should keep increasing the weight on the 6 rep sets, or keep it semi-light in order to save my energy for the singles.
nice squats man!
If i were you, get warmed up, and then go for heavy singles. Don't waste the energy on reps. Go for reps after the singles.
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Sumo Deadlift
95 x 8
135 x 6
225 x 6
275 x 6
325 x 1
285 x 6
335 x 1
225 x 10
RDL
155 x 8
175 x 10 x 2 sets
Barbell Lunge
135 x 8 each leg
155 x 8 x 3 sets
Good Morning
115 x 10 x 2 sets
Incline Reverse Crunch
2 sets of 10
I'm slowly getting my back strength up and was able to add weight to everything this week. The deadlifts felt really good and I added the singles in this week and both went up fairly easily. That is the most weight I deadlifted since my back problems. Switching to sumo really made a huge difference and it's great to be able to start adding weight to my pull again.
Chin Up
BW x 6 x 4 sets
BW-82lbs x 12 (assisted pullup machine)
Barbell Shoulder Press
45 x 8
95 x 6
145 x 6
195 x F
155 x 4
DB Bench Press
80's x 10
Wide-grip seated cable row
140 x 8 x 2 sets
Tonight's workout pretty much sucked. I am still sort of feeling like crap and my shoulder presses were weak. I felt a twinge of shoulder pain in my failed attempt at 195 and my left shoulder was not feeling right during the bench presses so I cut the workout short and only did 1 set.
I don't think the heavy singles on pressing movements are the best thing for me right now, so I may stick with a straight 4x6 scheme for a while.
Squat
45 x 8
95 x 8
135 x 6
225 x 3
275 x 1
315 x 2
365 x 1
385 x 1 405 x 1 (+20 lbs PR) 415 x 1 (and another +10 lbs PR)
315 x 6
225 x 12
Superset Bulgarian Split Squat
30's x 15 each leg x 2 sets (+5 lbs)
Step Up
30's x 15 each leg x 2 sets (+5 lbs)
Back Extension
+25 x 12 x 2 sets
I finished with some abs and some stretching.
I knew I had more in me and I was determined to get at least 405 today. It wasn't easy, but I thought I could push it a little more and added another 10lbs. I'll post videos later and you will see how much more of a struggle these lifts were than the 385 last week.
I made it to the gym on Sunday and had planned on doing the C workout, which includes Sumo deads, RDL's and GM's. Half way through the warmup I knew that I just didn't have it. My back didn't feel right and I didn't want to push it.
Next were lunges and worked up to a set of 8 per leg with 185lbs. On the 2nd set I just burned out and stopped at 3. Then I threw in some leg curls, a little shoulder maintenance work and called it a day.
It seems like all this heavy work is starting to burn me out and I may need a deloading week. Yesterday I did some cardio and some light higher rep work. I didn't log anything, but I did a few sets of Chest supported rows, seated rows, front squats, 1 set of OH squats, and some calf work.
For the remainder of this routine I am going to stick with 4 sets of 6 instead of the wave loading with heavy singles. Then I'll deload for a week and move on, possible to Strength II, which uses sets of 4 for work sets.
Last night was my Yoga class, and this week was much more difficult than the previous classes. All of the other classes I went to had at least 1 person who had never taken a class before so she took it easy on us, but not last night. On top of that, my shoulder work from the day before did not make things any easier.
It was a really good class and a nice challenge. My lack of hip flexibility makes some of the poses very difficult, but I am already seeing a difference from when I started. I think I need to start doing some of the poses that focus on the hips on my own time at home. Taking a class once a week is just not enough.
Squats tonight. No heavy singles, just a straight 4x6. I'm aiming for at least 315.
I had a random unorganized workout last night. I did not have the energy for a heavy weight workout or the attention span for a solid hour of cardio. I started out with 20 minutes on the elliptical then got bored and decided to get in a little arm work because that seemed to be the cool thing to do on a friday night before going out. There were no less than 3 people in my gym that dedicated an entire hour long workout to bi's and tri's. One guy even dragged the preacher bench over to the cable station after doing cable pushdowns, db curls and who knows what else.
My legs were pretty sore from my last workout and I wanted to do a few sets of leg work to try to loosen them up a little. I did a few sets of leg curls and extensions, some pistols, single leg stiff legged deadlifts and King deadlifts followed by some calf work and finally a few sets of shrugs.
On a side note, I saw a very rare site for my gym. Someone besides me squatting with over 300lbs. Granted his depth wasn't quite parallel and he worked up to a single set of 4 at 315 and promptly stripped the weights and left, but it was still nice to see.
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