It actually looks pretty boring to me hah! I prefer sticking to the basics actually.
Boring hey, theres definitely some interesting stuff in here, cant say its boring at all
anyway im enjoying it, Im feeling good. I think the foam rolling and mobility stuff has been just what I needed.
Ive had no injuries for ages
Im feeling stronger in a few areas also, so I guess its working.
A - Front Squat (4x1) x 6 10s rest
warmup
90kg x (4x1) x 1
- the last rep went bad and ended with
my usual hip/back pain, so i stopped these
- 90kg for 4 reps front squat i was pretty happy with
- i think i needed to do a few more warm up sets to get loose
B- DB Step Up
15db/e x 8e x 4
C1 - Ab Rollout
bw x 10 x 3
C2 - Glute Ham Raise
bw x 8 x 3
D - Sing leg Squat to Box
BW X 10e x 2
done to bench height
Well its wednesday now and my pain has just about gone away.
Will do some more foam rolling/tennis ball stuff today and it should
be good for deads on thursday night.
when is your next testing day (or whatever is called on this program)?
still a bit of pain as of this morning, will see how it feels for deadlifts tonight.
next testing day "moving day" is a long ways off. I have a deload next week as the end of Phase 2, then 4 weeks of phase 3 then 3 weeks of phase 4, then testing again, to smash my old numbers
So about 8.5 weeks
A1 - incline bench (cluster sets)
75kg x (4x1) x 6 (165lbs)
- all good
A2 - weighted Pullups (med grip)
was supposed to be bw x (4 x 2) x 6
bw x (4x2) x 2
bw x (3x2) x 2
bw x (2x2) x 1
- these actually felt a bit better this week, still struggled though
and I dropped a set from the end.
B1- DB Bench
30kg/e x 8 x 3 (66lbs)
- need heavier db's
B2 - head supported Db row
keg x 8 x 3
-added another bucket of water, should have added 2
c1 - cable backhand
band x 12 x 3
c2 - zottoman curlz
12.5kg/e x 10 x 3
Weight update this morning was 192lbs, so +2lbs from the start. I was feeeling a bit shitty a few weeks back so I backed off the food a bit.
I think for the next phase I will up the cals again and see how I go.
I'm hungry right now though
I will be starting MS on sunday, looking forward to it after a good week and hitting some nice PR's.
Starting Numbers are
BW = 86kg (190lbs)
Deadlift = 181.6kg (400lbs)
Squat = 110kg (243lbs)
Bench = 107.5kg (237lbs)
Chinup 3rm = 101kg (223lbs)
Broad Jump = 2.16m (85 inches)
All those numbers will be smashed in 16 weeks time
I finally read through and found your "Packing Day" numbers. We are very close to being the same on everything except deadlift. I wimped out at 300lb because of grip (and at the time I only had 315lb of weights. I now have 525lb). I had to use straps but I have recently found that I can lift more with the alternating grip than with straps.
Your latest results are good. You are now several weeks ahead of me because I missed workouts due to work and family. Bums me out a little but as long as I am making progress I am not going to sweat taking longer than 16 weeks.
I will be lifting again tomorrow (meanwhile I have managed to do foam rolling and mobility exercises several times) for the first time since I ended up completing Phase 2/Week 1 on Sunday. I was thinking of repeating the first two routines of Phase 2/Week 1 on Fr/Sa and then starting fresh with Phase 2/Week 2 on M. What do you think?
I finally read through and found your "Packing Day" numbers. We are very close to being the same on everything except deadlift. I wimped out at 300lb because of grip (and at the time I only had 315lb of weights. I now have 525lb). I had to use straps but I have recently found that I can lift more with the alternating grip than with straps.
Your latest results are good. You are now several weeks ahead of me because I missed workouts due to work and family. Bums me out a little but as long as I am making progress I am not going to sweat taking longer than 16 weeks.
I will be lifting again tomorrow (meanwhile I have managed to do foam rolling and mobility exercises several times) for the first time since I ended up completing Phase 2/Week 1 on Sunday. I was thinking of repeating the first two routines of Phase 2/Week 1 on Fr/Sa and then starting fresh with Phase 2/Week 2 on M. What do you think?
I noticed that we were pretty close in numbers, should be interesting to see how the results vary in the end.
If you have the time, I would do the week 1 stuff then move onto week 2
- de-load has come at a good time, back/hip is still not 100%, maybe 98.564%, so good to rest it for the week.
- glad to see the end of the cluster sets also, these were pretty fuckin hard.
- get to test my bench 1rm at the end of the week, hope its up a fair bit. I'll be happy with somewhere around 115kg half way through the program would be good.
I thought I asked you about this before but I do not see that I did.
Even though my lifts are getting better, looks like memory isn't .
How are you using a keg for the head support DB row? Are you still supporting your head on an incline bench and grabbing the ends of the kef and pulling towards your chest?
I have an empty keg and was considering doing some work with it.
Begins tonight, weighed in this morning at 87.8kg (193.5lbs)PR, so after a de-load of food last week, I managed to put on 1.5lbs, weird.
Will increase the food for this phase also, see if i can add a bit more muskelz
Anyway tonight starts of with a heap of deadlifts, Snatch grip, speed deads and db deads
I challenge you to a 125kg bench press(raw) race I'm going to have a crack at it at the end of October I'll get 120kg for sure, 125kg is a bit of a gamble!
I challenge you to a 125kg bench press(raw) race I'm going to have a crack at it at the end of October I'll get 120kg for sure, 125kg is a bit of a gamble!
Your on bitch
I reckon i'm not to far off 120kg at the moment, 115kg wasnt a do or die rep, so I should be good for 125kg in 8 weeks.
I prefer sticking to the basics actually.
.
Linear Mode
