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Old 06-06-2013, 11:40 AM   #191
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Default Reverse Pyramid Training

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Originally Posted by EliteDreams View Post
There's your problem, you "only" row 235! Maybe keep tweaking things and you'll be where you want with strength and leannneeessss.
lol, thanks bud!






Thursday, 6/6/13
Fasted Training; 10g BCAAs

a.m. body weight = 163 lbs




Bench Press 3 x 2; 2 x 3-5 RPT <-- Changed from 4 x 3-5 RPT

235 x 2 x 3
225 x 4 ... -5 lbs to allow for the 3 x 2
220 x 4 ... -5 lbs to allow for the 3 x 2



Incline Bench Press 3 Sets, Rep Goal = 18

185 x 6, 5, 5 ... +2



Weighted Triangle Chin Up 3 Sets, Rep Goal = 18

BW+45 x 7, 6, 6 ... +2.5 lbs Any progression here is always a PR



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

BW+95.0 x 6 ... +1
BW+87.5 x 6 ... +5 lbs
BW+85.0 x 5 ... +2.5 lbs




It's been a couple of weeks since I've done this workout, and I am very happy with the progress.

I dropped a set of dips to allow for my caloric deficit.

My weighted chin/pull up progression is blowing me away. When I started training two years ago, I could hardly do any at all with just body weight, and now I am here with them:

Weighted chins = BW+60 x 6, 6; BW+52.5 x 6 ... (on deadlift day)

Weighted triangle chins = BW+45 x 7, 6, 6 ... (on bench day)

Weighted WGPU = BW+30 x 7, 6, 6 ... (on squat day)







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Old 06-08-2013, 10:31 AM   #192
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Default Reverse Pyramid Training

Saturday, 6/8/13
Fasted Training: 10g BCAAs

a.m.body weight = 162 lbs




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

140 x 7
140 x 6
140 x 6



Back Squat 3 x 2; 2 x 4-6 RPT

320 x 2 x 3 ... +5 lbs
295 x 6 ... +2
285 x 5



Weighted WGPU 3 Sets, Rep Goal = 18

BW+35 x 6, 6, 5 ... +5 lbs Any progression here is a PR



Hmm, I was gonna put this session off until tomorrow, I am glad I didn't!

Nice progression today, especially since I haven't done this one in two weeks, and I have been in a caloric deficit!

I dropped a set of OHP because of the caloric deficit.

Next week I will be repping squats @ 2x BW





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Old 06-11-2013, 05:04 PM   #193
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Default Reverse Pyramid Training

Tuesday, 6/11/2013




Deadlift 2 x 5

380 x 2, 3 ... +5 lbs See below, only me!



Weighted Chin Up 3 x 4-6 RPT

BW+62.5 x 6 ... +2.5 lbs PR
BW+62.5 x 5 ... +2.5 lbs
BW+55.0 x 6 ... +2.5 lbs



Bent Over Row 3 x 5 <-- Changed from Pendlay Row

205 x 5 x 3



Front Squat 3 x 8

205 x 8 x 3 ... +2 Volume PR



Damn, so several things really screwed me up today.

First, I decided to try deadlifting in a brand new pair of sneakers, having only ever deadlifted barefooted.

Second, I decided to use Versa Gripps, which I rarely use, and their use really made the next thing even harder to rectify.

Third, I decided to adjust my floor fan before my working sets, and after the first rep one of the layers of foam (that I use as a floor protector) blew into my legs, thus startling me. Okay, no big deal, while still Versa'd to the bar, I remove one from the bar and move the foam out of the way. What happens on the next rep? The next layer blew away! lmao. So I quickly move the fan, replace the foam pieces, and Gripp up to pull a failed rep up to my knees. Now I stop and regroup for four minutes. I ditched the Versas and chalked up, only to get just 3 reps in the second set.

I have no idea why I got the whim to put on those sneakers, but I wish I hadn't. I was stoked during the warm up sets because my single @ 340 went up very easily (barefooted), and I was certain I was gonna get two sets of 5 @ 380.

No biggie, I will tackle them the next time, besides, chins and fronts progressed, and that's enough for me!

As far as the sneakers possibly giving me a slight deficit that could have thrown me off, I compensated for that by removing a layer from what I usually stand on for deads. Maybe it's time to get some 3/4" plywood and give myself and the bar a nice 1.5" foundation, maybe with some rubber matting as well.

Oh yea, I may have overguesstimated the BOR weight, so I might back off a bit next time, DOH!




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Last edited by Vin1968; 06-11-2013 at 07:46 PM.
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Old 06-11-2013, 07:46 PM   #194
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Good work. Just glad you didn't get injured.
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Old 06-13-2013, 02:26 PM   #195
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Default Reverse Pyramid Training

Quote:
Originally Posted by BendtheBar View Post
Good work. Just glad you didn't get injured.
Thanks Steve! You and me both, lol.






Thursday, 6/13/13

a.m. body weight = 161 lbs




Bench Press 3 x 2; 2 x 3-5 RPT

240 x 2, 2, 3 ... +5 lbs ... Rep PRs
225 x 5 ... +1
220 x 5 ... +1



Incline Bench Press 3 Sets, Rep Goal = 18

185 x 6, 6, 5 ... +1



Weighted Triangle Chin Up 3 Sets, Rep Goal = 18

BW+47.5 x 7, 6, 5 ... +2.5 lbs Any progression here is always a PR



Weighted Chest Dip 3 x 4-6

BW+97.5 x 6 ... +2.5 lbs ... Rep PR
BW+90.0 x 6 ... +2.5 lbs
BW+87.5 x 6 ... +2.5 lbs



Daily 16-18 hr. fasts, weight loss, strength gains, wtf is going on in this here journal??


Well, today is the day of redemption for my sneakers. After Tuesday's deadlift fiasco, my sneakers pled for a second chance, which I gave them. I have never done any benching with shoes on, stupid as that may sound, but today I gave it a shot. What do you know? I had more leg drive, lol.

The last time I benched 240 was like 10 months ago when I tested my max, which ended up being 245. I cannot imagine where I would be with bench if a) I always benched with shoes on, and b) if I didn't lose 4 months due to my deltoid injury. Onward and upward, I say!

I also adjusted my grip a bit wider, like 3 inches wider.





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Old 06-13-2013, 04:59 PM   #196
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All kinds of progression Vin, keep going strong!
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Old 06-15-2013, 09:21 AM   #197
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Default Reverse Pyramid Training

Quote:
Originally Posted by EliteDreams View Post
All kinds of progression Vin, keep going strong!
Thank you sir, will do!



Saturday, 6/15/13
Fasted Training: 10g BCAAs

a.m.body weight = 160 lbs




Standing Military Press 3 x 6-8 RPT

140 x 7
140 x 7 ... +1
140 x 6



Back Squat 3 x 2; 2 x 4-6 RPT

325 x 2 x 3 ... +5 lbs
300 x 4 ... +5 lbs
285 x 6 ... +1



Weighted WGPU 3 Sets, Rep Goal = 18

BW+35 x 7, 6, 6 ... +2 Any progression here is a PR






Yet another fine training session, with which I have zero complaints. Three doubles @ 2X BW makes me happy

I am 2 lbs lighter than I was when I did this session last week, and I am very happy with the progress.

I think I will have some beers tonight, and perhaps make today a cheat day.


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Old 06-15-2013, 11:22 AM   #198
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Strong pressing Vin! I think you have earned a "cheat" day. Enjoy your weekend!
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Old 06-15-2013, 01:44 PM   #199
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strong progression and PR'ing!
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Old 06-16-2013, 07:52 PM   #200
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Quote:
Originally Posted by dzarello View Post
Strong pressing Vin! I think you have earned a "cheat" day. Enjoy your weekend!
Quote:
Originally Posted by linedriver465 View Post
strong progression and PR'ing!
Thanks guys.
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