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Old 03-05-2013, 03:42 PM   #101
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Haha, thank you guys you are awesome.

Cycle 2, 1's Week, Day 1

Benches for wenches lol

65kgx5
75kgx3
80kgx5

2x10

Dips
4x8-10

Chest supported rows
4x10x50kg

Incline DB Press
4x12


+1 rep in bench. On the top set I was focused on keeping upper back, leg drive and elbows on the right place and did well on it but unconsiously I was letting the bar hit my chest with its momentum, as my spotter told me. Epic fail, that's the next thing I'm going to fix on heavy bench technique. I need to work more on heavy sets, the techinique is a lot more demanding on heavy kg's in terms of keeping my mind on individual moves that affect the lift and make it solid, if you know what I mean.
Besides, today I bought some supps (protein, creatine and fish oil), increased calories (credits to BBOD) and started increasing volume gradually.

Last edited by nacho; 03-05-2013 at 04:14 PM.
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Old 03-05-2013, 04:51 PM   #102
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Keep it up man, progress is awesome.
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Old 03-05-2013, 11:17 PM   #103
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+1 rep in bench. On the top set I was focused on keeping upper back, leg drive and elbows on the right place and did well on it but unconsiously I was letting the bar hit my chest with its momentum, as my spotter told me. Epic fail, that's the next thing I'm going to fix on heavy bench technique.
Good stuff!

Do you mean bouncing off chest?
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Old 03-07-2013, 09:36 AM   #104
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Do you mean bouncing off chest?
Something like that but not very intensely and only in 80+ attempts. I think of benching heavy on ohp days too to fix it, the faster the better.
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Old 03-07-2013, 10:57 AM   #105
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Something like that but not very intensely and only in 80+ attempts. I think of benching heavy on ohp days too to fix it, the faster the better.
Unless you are training for a pause for competition, a light bounce is fine IMO...not a rib cage compressing rebound, mind you, but a light touch-n-go.
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Old 03-07-2013, 12:57 PM   #106
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Congrats on the progress. One rep at a time.
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Old 03-08-2013, 02:04 PM   #107
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getting it done nacho
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Old 03-09-2013, 02:56 PM   #108
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Thank you people.

Cycle 2, 3's Week, Day 2

Squat

65kgx5
75kgx3
80kgx6 nice, deep and slow reps

Front Squat
3x8-10x40kg

Calves
2x15 HIT style

Abs
4x15-20


According to schedule, top set was supposed to be at 85 but I decided to keep it at 80 and focus on quality than quantity. It went well and gave me one rep more in the tank. I don't know if one rep at a time is a really fast progress but it better be slow and steady than no progress at all. 4 days a week experiment didn't give me enough recovery time so I'm going back to 3 but with increased volume from now on.
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Old 03-09-2013, 07:54 PM   #109
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nice, deep and slow reps
TWSS?

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4 days a week experiment didn't give me enough recovery time so I'm going back to 3 but with increased volume from now on.
Dialed in!
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Old 03-10-2013, 06:35 AM   #110
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TWSS?
Haha, then I should have added long and hard
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