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Old 02-22-2013, 09:58 AM   #591
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Originally Posted by Hunterace View Post
Great workout Rich! Ummmm -1 rep on skullcrushers??? Sad sad day in the gym bud, but it happens, can't all be good days, you'll have a good day eventually, maybe your gettin sick, or your just old...... Strong work man! 260 paused , +s all over the place. Keep it up!!!
Probably all the above and then some.........

Maybe I should move all my accessory work ahead of my main lifts I'm blaming a ridiculously still sore upper back and trapz for my inability to create much if any arch at all on my presses lol
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Old 02-22-2013, 09:59 AM   #592
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3/2/1 Cycle 10 Week 1 Day 3
65 minutes

Bench Press Day

Training Max - 305

Warmup
45 x 10
125 (40%) x 5
155 (50%) x 5
185 (60%) x 3

Weight (Goal) Actual

200 (5) 5
230 (5) 5
260 (3x3) 3 x 3
First two sets of 260 were all paused Last set was TnG

AMAP BB Incline Press ~20 degrees
180 x 11, 9, 6 +5lbs

Pendlay row
205 x 6 x 3 +3 reps

Bench pin press
255 x 3, 2, 3 +5lbs
These were excessively tough tonight!

RipSkulls
107.5 x 7, 6, 5 -1 rep

Cardio
20 minutes LISS elliptical
page bump
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Old 02-22-2013, 10:59 AM   #593
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Stellar pressing Rich! I'm not even sure if the skulls are even necessary after all that pressing.

How are the pauses feeling?
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Old 02-22-2013, 11:43 AM   #594
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I agree, pretty strong pressing Rich.
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Old 02-22-2013, 12:34 PM   #595
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Solid press work rich, also nice job on the P.rows, nice to do then with bench work

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Old 02-22-2013, 01:38 PM   #596
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Stellar pressing Rich! I'm not even sure if the skulls are even necessary after all that pressing.

How are the pauses feeling?
Just like to blast those tri's into oblivion with the 4th compound lift First rep or two on the pauses feel fine, but the third one is pretty slow. Not a grinder but speed just isn't there lol.

I may try some heavier singles week 3. Top sets are scheduled for 5 singles at 290. Maybe I'll some of those reps on a ramp up to see where I am?

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Originally Posted by moeheep View Post
I agree, pretty strong pressing Rich.
Thanks Marvin!

Quote:
Originally Posted by markievicz View Post
Solid press work rich, also nice job on the P.rows, nice to do then with bench work

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Thanks Alan! Yeah early on I was doing pendlays on dead day I like them much better on press day
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Old 02-22-2013, 03:22 PM   #597
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Seems like alot of singles at 290. I'd what you feel like doing when the time arrives. Just be flexible.
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Old 02-22-2013, 11:02 PM   #598
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Very nice pressing!
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Old 02-24-2013, 12:02 PM   #599
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Default Wendler's 531, kinda

3/2/1 Cycle 10 Week 1 Day 4

60 minutes

Power cleans
decided to perform these 531 style to track, and hopefully force, some progression

Training max 190

warmup 45 x 5
135 x 5 (supposed to be 125 but that ain't happening lol)
145 x 5
160 x 5
Wow this get's the HR going!

Squat Day

Training Max - 335

Back Squat

Warmup

45 x 10
135 (40%) x 5
170 (50%) x 5
200 (60%) x 3

Weight (Goal) Actual

220 (5) 5
250 (5) 5
285 (3x3) 3 x 3
Tweaked my right groin on the second rep of the second money set. Depth felt really good on these tonight. Concentrated on sitting down and <> knees out!

AMAP Squat
200 x 5, 0, 0
Kept the weight the same as last week. Groin was not happy with these so I shut them down today.

45 degree leg press
2pps x 15
3pps x 15
4pps x 15
3pps x 15
2pps x 15
Punished my quads since I dumped the AMAP squats. I felt safer doing these with the tweak.

Seated calf raise
2 plates x 10
3 plates x 10 x 2

Cardio
20 minutes LISS elliptical
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Old 02-24-2013, 12:37 PM   #600
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i tweaked my groin and hip a month before Christmas it has taken nearly 2 months to heal i am only starting to feel confident enough now to start upping the weight, strong sesh btw.
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