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Old 02-11-2013, 05:52 PM   #192
jdmalm123
Train, Eat, Rest, Repeat!
Max Brawn
 
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Join Date: Jan 2010
Location: Colorado
Posts: 5,760
Training Exp: 26
Training Type: Powerbuilding
Fav Exercise: BP, MP, SQ & DL
Fav Supp: Bacon & Eggs
Reputation: 846614
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Default "TWEEK 7"

Overall, I liked moving the heavy WO to Monday.

All Mon and Wed sets are 50%, 60%, 70%, 80%, 85%, 90%, 95%, & 100% (with varying rep targets).

Gonna tweak the DL reps down a bit to make sure I hit the top sets with full power. Also need to slow down and take more time between sets.

Presses and Pendlays felt good. Really felt the sets of 8 pull up reps vs the 7 reps. Sit ups got a lot easier.

Felt good overall despite some minor, weather-related, back ache.

Warm up sets in blue.

Pull Ups (intraset with DL)
BWx8
BWx8
BWx8
BWx8
BWx8


Dead Lift
115x3
140x3
160x3

185x3
195x3
210x1
220x1
235x1

Military Press
45x20
65x10
80x8
90x6

105x5
115x4
120x3
125x2
135x1

Pendlay Row
70x5
85x5
100x5

115x5
120x4
130x3
135x2
145x1

Band Assisted Pull Ups
x8 (wide BTN)
x8 (wide BTN)
x8 (med front)

Weighted Sit Ups
10x15
10x15
__________________
"You must have a very strong reason for doing an exercise. If you don't, scrap it and move on." -Jim Wendler

2017 goals:
-Get bigger overall @ 10-12%BF. -Traps big enough to scare women, children and manlets. -Complete clean TRIPLES with weights I've handled for heavy singles
-Curl 70# DBs for reps and knock out 12-15 easy pullups -BP 260x3 MP 160x3 SQ 325x3 DL385x3 BOR 190x3

Gym PRs: BP 265 MP 175 SQ 365 DL 405 BOR 245
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