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Old 07-02-2013, 02:20 PM   #281
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Putting up some fine sessions man. Keep it up!
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Old 07-03-2013, 06:43 PM   #282
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Default Wednesday, 7/3: Heavy Incline Bench

Thanks guys

Incline Bench
2 x 10 x bar (1 set medium grip, 1 set close)
8 x 115
4 x 150
2 x 170
1 x 185

4 x 4 x 165 (+10 lbs. from last w/o)

Dip
10-8-6-7-4-3 (+2 reps from last w/o)

Bench
5 x 10 x 90

I worked at a quicker pace than I would've like on the assistance stuff; my total volume could've been higher.
The plan on the main lift was to add 10 lbs. after completing all sets & reps on the previous workout. I was able to add 10 lbs. and still complete the workout today. I'll probably do one more workout with 4x4. I'll be psyched if I can complete the sets & reps with 175!

Last edited by SecondsOut; 07-04-2013 at 03:45 PM.
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Old 07-03-2013, 07:08 PM   #283
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Good session
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Old 07-04-2013, 03:44 PM   #284
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Default Thursday, 7/4: Light Squat

Squat (1 less rep per set @ 80% of weight on heavy day)
10 x bar
8 x 135
4 x 180
2 x 205
1 x 225

4 x 3 x 180

Partial Squat (off the pins in the rack, about 1/3 from the bottom)
4 x 3 x 180

Leg Press
5 x 15 x 6 plates

Squat was obviously easy. The partials feel more difficult than the full movement. Hopefully this means I've identified a weak point in my full squat form that will be strengthened.
On leg press, I did 3x10 last workout, and it felt surprisingly difficult. Today, 5x15 felt like a joke. Guess I was just detrained last week or something.
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Old 07-04-2013, 08:18 PM   #285
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periodization FTW!
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Old 07-04-2013, 11:48 PM   #286
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Good sessions, I'm surprised you're having difficulty with partials are the same weight of a full squat.. could be a weakness indeed!
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Old 07-05-2013, 09:00 AM   #287
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Squatting off the pins is ALWAYS harder. Nice job stepping up.
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Old 07-05-2013, 09:59 AM   #288
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Quote:
Originally Posted by Off Road View Post
Squatting off the pins is ALWAYS harder. Nice job stepping up.
thanks. yeah, i guess i underestimate momentum. also, i probably have some bounce out of the hole. i don't intentionally bounce -- i'm not that quick getting into and out of the hole -- but i'm sure it's happening to some extent. maybe i'll even try pausing at the bottom of full squats with a moderate weight.
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Old 07-05-2013, 10:09 AM   #289
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Pausing is fun yet scary. Will definitely build strength out of the hole. Something I need to do more of myself. Keep Smashing, doing awesome.
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Old 07-05-2013, 05:24 PM   #290
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Default Friday, 7/5: Light Press

Press (1 less rep per set @ 80% of weight used on heavy day)
10 x bar
6 x 75
3 x 90
2 x 105

4 x 3 x 85

Pullup
4-3-2-4-3-4

Seated DB Press
5 x 15 x 25-lb. DBs

Light & easy
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