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Old 12-10-2013, 01:24 PM   #271
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squat day - W4D2

A1) squat
4x6@350

B1) Reverse hyper
4x10@140

C1) abs
4x20

squat reps are feeling way easier than they did the first week. Still the depth is looking high and I don't know what else to do about it. I truly dont feel like I can go any lower. The only thing I can think of is that I am falling forward to much onto my toes from not keeping my back tight enough so it ends up keeping my hips a bit high and not hit depth. Video of my last set is uploading to youtube now.

http://www.youtube.com/watch?v=uRVkq...ature=youtu.be

Last edited by joewhitney21; 12-10-2013 at 01:45 PM.
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Old 12-12-2013, 11:04 AM   #272
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bench day W4D3

A1) 3brd bench
2x20@bar
1x20@95
2x10@135
1x10@185
1x5@225
added 3brd
1x5@245
1x5@265
1x5@275
1x3@295
1x3@315
1x3@325
1x3@345
3x2@365 PR
1x2@355
1x1@375 PR
1x0@385
1x34@135

B1) Kaz press in smith machine
4x15@50

C1) CSR
1x10@45
2x10@70
2x10@95

D1) Hammer strength low row, single arm
3x10@90
1x10@110

E1) Hammer curls
1x10@30
3x10@40
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Old 12-12-2013, 07:03 PM   #273
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Congrats Joe. Nice work.
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Old 12-14-2013, 02:54 PM   #274
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deadlift day W4D4 of BIG workout plan by Jon Byrd

A1) deadlift
3x5@135
2x5@225
1x4@315
1x4@365
1x4@405
1x4@425
1x4@445
1x4@455
1x4@475 rep PR

B1) Reverse Hyper
4x10@220
B2) spread eagle abs
4x10@BW

C1) Banded hamstring curls
2x50@avg band

I then went to breakfast with Santa, at my daughters daycare. My daughter is only 5 months old so she didn't really care, but the breakfast was awesome. Ate 2 scoops of eggs, 1 scoop of home fries, 2 bagels with cream cheese, about 10 slices of bacon, 4 links of sausage, 8 french toast sticks, 2 glasses of milk, and a cup of coffee. It was a good morning.

EDIT: after reading that back, I am pretty sure I could have made that into a 12 days of Christmas song.

Last edited by joewhitney21; 12-14-2013 at 03:00 PM.
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Old 12-16-2013, 03:39 PM   #275
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deload week

A1) bench
2x10@bar
2x5@95
2x5@135
1x5@155 w/ feet on bench

B1) banded flies
4x15

C1) DB shrugs
1x12@85
1x12@90
2x12@95
C2) DB hammer curls
1x10@35
2x8@35

D1) banded tris
6x15-20@light band

E1) reverse curl w/ fat bar
1x10@65
1x10@85
1x10@95
1x10@115
1x10@145

F1) forearm roller thing
many x 20@ weight


tomorrow I will be doing some light squatting.
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Old 12-16-2013, 09:11 PM   #276
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Nice Deadlift PR Joe.
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Old 12-17-2013, 11:00 AM   #277
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squat deload day

A1) paused SSB squat (72# bar)
1x5@122
1x5@162
3x5@212

B1) double arm KB swings - outside of legs
3x15@50#s/hand

B2) McGill abs
3x10@BW w/ :02 hold

C1) MCB single leg GMings
3x10@bar

D1) BB suit case walk
3x30yards@95


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Old 12-19-2013, 04:09 PM   #278
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Last upper deload day

A1) bench
1x20@bar
1x10@95
1x10@115
2x5@135
2x5@135 + mini bands
1x6@145 + mini bands

B1) band flies
4x15@minis
B2) band triceps
4x15@minis

C1) Fat bar row
5x10@95

D1) DB seated hang cleans
4x15@20

E1) Kaz press
5x15@50


Saturday will be my last lower deload day, not going to have any spinal loading to stay fresh for the rest of my training cycle.
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Old 12-19-2013, 04:29 PM   #279
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some damn fine lifts going on in here
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Old 12-19-2013, 07:02 PM   #280
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Nice steady progress
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