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Old 03-26-2013, 03:43 PM   #111
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Makes sense jd. Thanks for the feedback.

My goal (like you) has been strength along with work capacity. I have a really hard time walking away from work reps below 12 - 15 reps.

Next session will be Deads. I'll have to gauge that one as well.






Today was another cardio and abs session (45 min). Then ~ 25 min of stretching and foam rolling.
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Old 03-27-2013, 01:59 PM   #112
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Default Happy Day Today!!

Today was another test of strength

Very happy with today's w/o!!!

W/up circuit:

------HangSnatch--GoodMornings--BackSquat--BTNS/P--PullUps--KBellSwing
50 lbs---3-------------6-------------6-----------6-----BWx4-----35lbsx25
75 lbs---3-------------6-------------6-----------6-----BWx4-----50lbsx25

Deads:
150 x 6, 200 x 6, 250 x 3, 300 x 3, 350 x 2, 380 x 1, 405 x 2,2,1 (matched previous rep PR)

Still wanted some more reps...

350 x 3, 300 x 3,3,3

Still wanted some more...so did circuit of Chins, Dips, and DL's

Chins (BW) x 6,6,6,6
Dips (BW) x 6,6,6,6
DL's (250) x 6,6,6,6

Finished off with 2 rounds of 6 exercise circuit (30 sec work/10 sec rest) with my son.
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Old 03-27-2013, 03:27 PM   #113
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wow, that's a lot of work. seems like your strength "well" has gotten deeper. impressive DL sesh!! i think it's pretty clear that in your last squat workout, the issue wasn't your overall lower body strength. maybe you were just tired that day or something.

Last edited by SecondsOut; 03-27-2013 at 03:29 PM.
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Old 03-27-2013, 03:36 PM   #114
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Solid work.
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Old 04-01-2013, 09:11 AM   #115
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Default Holiday Abuse

Finished off last week with a weigh-in on Thursday.

Weighed in at 212 lbs (+1.5 lbs from previous week - total of -5 lbs).

Weighed in today at 214.5 lbs after a long weekend out of town...lots of eating, some drinking and late nights with family.

Glass half empty - got a little loose with the diet over the last week and it showed up on the scale.

Glass half full - refueled and ready to SFW's!!

Today should've been upper body focused - but being somewhat rested and refueled I gotta hit squats!!

The goal was to be 210 lbs by end of March - so missed it by a bit.

Next goal will be to be around 205 - 208 lbs by end of April...Ready for action.

Off to squat...
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Old 04-01-2013, 12:51 PM   #116
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Default Magic Food....Great for Squats

W/o went quite well today. The only thing that affected me was the lack of sleep over the weekend. I think I could've tied, or broken my rep PR otherwise...

W/up:

(hangsnatch x 3 - backsquat x 6 - BTNS/P x 6 - highpulls x 6 - v-situps x 8 - BTNpulldowns x 10) x 50, x 75, x 100 (lbs)

Squat:

150x6, 200x3, 250x3, 275x1, 300 x 7, 7, 5, 3, 3, 3, 3, 2, 2 (almost tied my 3 set rep PR - but most reps (35) I've done with this kind of weight)

After feeling pretty week during my last squat session, this felt great!!!

Really like doing the triples and doubles with shortened rests for extra reps.

Upper body - Alternating sets btw BTNS/P's and WGBTN PullDowns

BTNS/P's - 125 x 6, 6, 6, 6------100 x 6, 6, 6, 8 (50 reps)
BTNP/D's - 125 x 12, 12, 12, 12, 12, 12, 12, 16 (100 reps)

Shoulders, arms, and upper back nicely pumped after all those reps.
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Old 04-01-2013, 01:25 PM   #117
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That's some great squatting. Nice work.
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Old 04-04-2013, 07:22 PM   #118
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Default Couple steps back...couple steps forward

So weighed in today @ 213.5 lbs (+1.5 lbs / -3.5 lbs total). Basically, lost a pound of the 2.5 lbs gained over the Easter weekend.

Not too concerned since the extra calories fueled some strong workouts. Though, I will need to tighten the calorie intake and tracking to reach my goals.

Last two days of w/o's were cardio, active recovery, conditioning, and stretching.

Today's w/o: Upper Body

W/up circuits:

k-bell swings 35lbs x 25,25>push ups bw x 10,10>inv. rows bw x 10,10.
Band work: pull a parts x 10,10 > int/ext rotations x 10/10, 10/10.

Alternating sets of BB Bench and Rear Delt Rows

BBB: 100x8, 150x5, 200x3, 235x6,4,3,3,3,3, 185x8, 150x10, 100x15
(couldn't hit my rep goals on the first three sets, so added sets of triples)

RDRows: 100 x 8,8,8,10,10,10,10,10,10,10,10,10

I always want more work on my back...

Cable rows 150 x 8,8,8

DB Rows (left/right) 80 x 10/8, 10/8, 8/6
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Old 04-05-2013, 02:01 PM   #119
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Row numbers are looking good.
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Old 04-05-2013, 02:25 PM   #120
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Quote:
Originally Posted by BendtheBar View Post
Row numbers are looking good.
Thank you sir!!



Today was more active recovery/conditioning/stretching:

-3 rounds of 6 exercise circuit (30 sec on - 10 sec rest).

-Strict pull ups/chin ups:

these felt awesome today...don't know why?? Dead hang to chin well above hands...some were with an L-sit at the top.

BW x 3, 3, 3, 3, 2, 2, 2, 2, 2, 2 (24 total)

-KBell clean and split jerk:

35 lbs x 3 per side, 50 lbs x 3 per side, 70 lbs (2 x 35's) x 3

I could've gone all day...been sleeping well the last few days.
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