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Old 04-19-2013, 03:47 PM   #151
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Great work Vin! Smashing lots of PRs lately, congrats....carry on!!!
Thanks Jay! About to post some more
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Old 04-19-2013, 03:49 PM   #152
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Default Reverse Pyramid Training

Friday, 4/19/13




Bench Press 3 x 3-5 RPT <---Changed from 4 sets

230 x 4 ... +5 lbs Rep PR
225 x 5 ... +5 lbs
220 x 5 ... +5 lbs



Incline Bench Press 3 Sets, Rep Goal = 18 <---Changed from 4/24

185 x 7, 5, 5 ... Total reps = 17 ... +5 lbs Wt PR



Weighted Chest Dip 3 x 4-6 RPT <---Changed from 4 sets

BW+75 x 8 ... +2.5 lbs Rep PR @ this wt.
BW+70 x 9 ... +5.0 lbs
BW+65 x 9 ... +7.5 lbs



Weighted Triangle Chin Up 3 Sets, Rep Goal = 18 <---Changed from 4/24

BW+27.5 x 8, 7, 6 ... Total reps = 21 ... +5 lbs Any progression here is always a PR



The following statement from last week's log was left in the copy and paste for today's remarks:

Wholly $hit! Wow, I am about as pleased with this session as could be!



As with Wed's session, I have cut the volume in this chest work to allow for the fact that I am in a slight caloric deficit.

I cannot believe that I did dips before chins! I am such an idiot. I prepared my dip station after I did inclines, and said to myself "there, now it's all set up for after my chins". Then I proceeded to put the dip belt on and load up my dip weights and then did dips instead of chins, DOH!


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Old 04-21-2013, 11:04 AM   #153
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Default Reverse Pyramid Training

Sunday, 4/21/13
Fasted Training; 10g BCAAs




Standing Military Press 3 x 6-8 RPT <--- Changed from 4 sets

140 x 7
135 x 8 ... +1
135 x 7 ... +5 lbs



Back Squat 3 x 4-6 RPT <--- Changed from 4 sets

305 x 6 ... +1
295 x 5 ... +5 lbs
285 x 6 ... +5 lbs



Weighted WGPU 3 Sets, Rep Goal = 18 <--- Changed from 4/24

BW+20 x 8, 6, 6 ... = 20 ... +7.5 lbs All progression here is a PR



Standing BTNP 3 Sets; Rep goal = 24

N/A



Like the past two sessions, volume has been cut in this one to coincide with my caloric deficit. As with front squats on back day, BTNP has been slashed as part of the volume cuts.





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Old 04-24-2013, 04:51 PM   #154
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Default Reverse Pyramid Training

Wednesday, 4/24/2013



Deadlift 2 x 3-5 RPT; Raw w/chalk

395 x 4
375 x 3 ... +5 lbs



Weighted Chin Up 3 x 4-6 RPT

BW+60.0 x 5 ... +2.5 lbs Wt PR
BW+55.0 x 6 ... +1
BW+47.5 x 6 ... +1



Pendlay Row 3 x 5

240 x 5 x 2
240 x 3




Overall, a good session today. Today marks two full weeks in a slight caloric deficit.

I kept the Pendlay rows the same weight as last week to monitor form. I wasn't so happy with the amount of english last week, nor with reps four and five in the last set this week, so I only counted three.

I may have had 6 reps in the first set of chins, but I wanted to go for the extra reps in the other two sets.






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Last edited by Vin1968; 04-24-2013 at 04:59 PM.
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Old 04-26-2013, 02:08 PM   #155
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Default Reverse Pyramid Training

Friday, 4/26/13




Bench Press 3 x 3-5 RPT

230 x 5 ... +1 Rep PR
230 x 3 ... +5 lbs
225 x 4 ... +5 lbs



Incline Bench Press 3 Sets, Rep Goal = 18

185 x 7, 6, 5 ... Total reps = 18 ... +1



Weighted Triangle Chin Up 3 Sets, Rep Goal = 18

BW+32.5 x 8, 6, 6 ... Total reps = 20 ... +5 lbs Any progression here is always a PR



Weighted Chest Dip 3 x 4-6 RPT

BW+80 x 9 ... +5 lbs Rep PR
BW+75 x 8 ... +5 lbs
BW+70 x 8 ... +5lbs




Much happiness. That is all.

a.m. body weight = 164 lbs




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Old 04-26-2013, 05:37 PM   #156
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Way to go. Nice bench PR.
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Old 04-26-2013, 06:59 PM   #157
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Great work Vin! Congrats on the PRs!
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Old 04-28-2013, 11:52 AM   #158
Vin1968
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Join Date: Sep 2011
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Way to go. Nice bench PR.
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Great work Vin! Congrats on the PRs!
Thanks guys.
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Old 04-28-2013, 11:52 AM   #159
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Join Date: Sep 2011
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Default Reverse Pyramid Training

Sunday, 4/28/13
Fasted Training; 10g BCAAs




Standing Military Press 3 x 6-8 RPT

140 x 7
140 x 7 ... +5 lbs
135 x 8 ... +1



Back Squat 3 x 4-6 RPT

310 x 5 ... +5 lbs
295 x 6 ... +1
290 x 4 ... +5 lbs



Weighted WGPU 3 Sets, Rep Goal = 18

BW+25 x 7, 6, 5 ... = 18 ... +5 lbs All progression here is a PR





Great workout! Wow, my sunburned back looks f'ed up from the bar, lol.

Looks like military press will be done with straight sets next time, lol. It will go back to RPT in no time though.

My weighted chin ups and pull ups are really progressing rather nicely, I do them three days per week.


Going camping/fishing from Wed. evening - Sun. I may or may not do some work on Tue and Wed, not sure yet.



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Old 04-30-2013, 02:20 PM   #160
Vin1968
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Join Date: Sep 2011
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Training Exp: 2-3 years
Training Type: Wendler 531
Reputation: 9051
Vin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributor
Default Reverse Pyramid Training

Friday, 4/30/13




Bench Press 4 x 3-5 RPT

235 x 3 ... +5 lbs Rep PR
230 x 4 ... +1
225 x 4
205 x 8


Weighted Chest Dip 4 x 4-6 RPT

BW+90 x 6 ... +10 lbs Rep PR
BW+80 x 7 ... +5 lbs
BW+75 x 8 ... +5 lbs
BW+55 x 11




Not my scheduled chest day, but I had to break more PRs But seriously, I am just trying to get a couple good sessions in before I go camping. I omitted weighted chins (since I am doing them tomorrow), along with incline bench, and added an extra set to these two exercises.



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Last edited by Vin1968; 04-30-2013 at 02:32 PM.
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