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Old 12-18-2014, 02:19 AM   #1831
ravimolasaria
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Quote:
Originally Posted by jiorio95 View Post
W3 - Hypertrophy Day
Squat - 3x5x295
Bench - 3x8x215
Pendlay - 3x8x165
Chins: 8,8,7xBW + 25lbs
Dips: 3x8xBW + 25lbs
"Everything going in the right direction" ... ... best feeling ... ... doing good and looking better with each session Jio ... keep smashing the wts. brother ...
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Old 12-18-2014, 03:19 PM   #1832
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Thanks, guys. I did program a slight deload/AMRAP week every 4th week of this program knowing that I was asking a lot of myself hitting squatting & Benching three times a week, and pulling another 2 days. So next week the volume will come down a tad, but I'll do just 1 top end heavy set AMRAP.

Should be a blast, haha
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Old 12-18-2014, 07:20 PM   #1833
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That wins the hyper trophy, for sure. Good stuff, mate.
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Old 12-18-2014, 07:26 PM   #1834
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Quote:
Originally Posted by jiorio95 View Post
W3 - Hypertrophy Day

Squat - 3x5x295
Bench - 3x8x215
Pendlay - 3x8x165
Chins: 8,8,7xBW + 25lbs
Dips: 3x8xBW + 25lbs

Everything going in the right direction, Power day up Friday and probably sneak in a Fluff N Buff tomorrow to make up for being out of town all weekend.
Nice to hear you're doing great!
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Squat 360
Deadlift 375
Bench 225
BW 176
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Old 12-19-2014, 12:30 PM   #1835
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Thanks, guys. Powering through to finish the week, Holidays coming up so I did a fast pump session yesterday then hit the big ones today:

Yesterday:
Arnolds: 8x45,50,55
Incline DB Press: 8x65,70,75
Lat Pulldowns: 8x120,130,140
Rows: 8x140,150,160
Shoulder Flyes: 3x8x25
Overhead Tri Press: 8x65,70,75
Tricep Pressdown: 3x8x110

W3 Power:
Sumo 5x3x295 - speed pulls
Squat: 3x8x250 - Shouldve been Wednesday, but time restrictions then
Floor Press: 5x3x205 - Really feel these in the triceps
GHR: 3x8xBW
Pull Ups: 3x8xBW
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Old 12-19-2014, 01:46 PM   #1836
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Quote:
Originally Posted by jiorio95 View Post
Thanks, guys. Powering through to finish the week, Holidays coming up so I did a fast pump session yesterday then hit the big ones today:

Yesterday:
Arnolds: 8x45,50,55
Incline DB Press: 8x65,70,75
Lat Pulldowns: 8x120,130,140
Rows: 8x140,150,160
Shoulder Flyes: 3x8x25
Overhead Tri Press: 8x65,70,75
Tricep Pressdown: 3x8x110

W3 Power:
Sumo 5x3x295 - speed pulls
Squat: 3x8x250 - Shouldve been Wednesday, but time restrictions then
Floor Press: 5x3x205 - Really feel these in the triceps
GHR: 3x8xBW
Pull Ups: 3x8xBW
I bet you did after all that pumptastic work yesterday
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Meet PR's
Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
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Old 12-20-2014, 12:31 AM   #1837
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Quote:
Originally Posted by jiorio95 View Post
Yesterday:
Arnolds: 8x45,50,55
Incline DB Press: 8x65,70,75
Lat Pulldowns: 8x120,130,140
Rows: 8x140,150,160
Shoulder Flyes: 3x8x25
Overhead Tri Press: 8x65,70,75
Tricep Pressdown: 3x8x110

W3 Power:
Sumo 5x3x295 - speed pulls
Squat: 3x8x250 -
Floor Press: 5x3x205
GHR: 3x8xBW
Pull Ups: 3x8xBW
Awesome volume and strong wts. Jio ... Loads and loads of wt. movement ... doing some very fine lifting on this new program brother ... keep on smashing the wts. as always ...
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Old 12-20-2014, 10:34 PM   #1838
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Loving the strength on those Arnolds, which for a lift is difficullt to do.

I will also be doing floor presses to bring up my weak spot of triceps.

Well done overall getting in such quality training buddy!
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Old 12-21-2014, 07:29 AM   #1839
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Going great as ever, Jio. Even the lighter work is pretty strong stuff!
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Old 12-21-2014, 09:14 AM   #1840
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Good stuff! Merry xmas!
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