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Old 05-31-2013, 02:05 PM   #71
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Cycle 17 Week 2 Deadlift

FROM THURSDAY!

Deadlift:
135 x 10
185 x 3
215 x 3
250 x 3
280 x 4

Leg Press:
4pps x 10
4pps x 10
4pps x 10
4pps x 10
4pps x 10

Calves:
45 Plate x 20
45 Plate x 20
45 Plate x 20
45 Plate x 20
45 Plate x 20

Abs Circuit:

DB Side Bends (on some slanted thing, it sucked)
10lbs x 20
10lbs x 20
10lbs x 20

Roman Chair:
BW x 20
BW x 20
BW x 20

Decline Situps:
BW x 20
BW x 20
BW x 20
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Old 06-01-2013, 12:34 AM   #72
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Great work Palmer! Keep on smashing bud!!!
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Old 06-01-2013, 11:03 AM   #73
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Machine being built. Good work.
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Old 06-11-2013, 09:19 AM   #74
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Cycle 17 Week 3

Squat:
190 x 5
225 x 3
245 x 4 *PB*
190 x 10
190 x 10

Calves:
50lbs x 20
50lbs x 20
50lbs x 20

Side Bends:
60 x 15
60 x 15
60 x 15

Roman Chair:
BW x 15
BW x 15
BW x 15

================================================== ====

Bench:
185 x 5
210 x 3
235 x 4 *PB*
185 x 10
185 x 9
185 x 8

Kroc Rows:
Few Warmup sets...
75 x 22

DB Bench:
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Chins:
10
10
10

Tricep Pushdowns:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

================================================

Press:
95 x 5
105 x 3
120 x 11 *PB*
95 x 10
95 x 10
95 x 10

Chins:
15
10
10

Calves:
50lbs x 25
50lbs x 25
50lbs x 25

BB Curls:
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Rack Shrugs:
185 x 20
185 x 20
185 x 20
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Old 06-11-2013, 09:28 AM   #75
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Cycle 18 Week 1 Bench

Bench:
135 x 10
165 x 5
190 x 5
215 x 5 (didn't go all out)
275 x 0

Chins:
10
10
+10lbs x 10
+10lbs x 10
10
10

Press:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Floor Press:
135 x 20
135 x 12
185 x 12
225 x 2

Working out at my friends basement makes it somewhat hard sometimes, but I made it work. Floor Press is AWESOME, I can see why many PLers use it, but for me I don't see lockout or off my chest as a problem, progress has been nothing less than consistent, I'd rather stick with what's working and do 5 x 10 on pushdowns or skull crushers.. Would like to try the floor press with DB's also.

Another thing I tried was doing the 5 x 10 (which is different than BBB because it's not right after your 5/3/1 waved sets, it's not a 50-60% either) Press after bench, in which case I'd do incline or flat benching after my 5/3/1 press.. felt good, definitely might give that a try for a few weeks see how I feel.
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Old 06-11-2013, 09:34 AM   #76
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Congrats on the PRs. Stay strong!
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Old 06-11-2013, 08:07 PM   #77
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Thanks Btb..
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Old 06-16-2013, 06:17 PM   #78
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Cycle 18 Week 1 Squat

Squat:
135 x 10
170 x 5
195 x 5
220 x 10 *PB*
195 x 5
170 x 15

Calves:
55 x 20
55 x 20
55 x 20
55 x 20
55 x 20

Chins:
10
10
10
10
10

Side Bends:
50 x 20
50 x 20
50 x 20

Hanging Leg Raises:
15
15
15

Cycle 18 Week 1 Press

Press:
Bar x 15
85 x 5
95 x 5
110 x 12 *PB*
95 x 5
85 x 20

Incline Bench:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 9

DB Rows:
40 x 10
60 x 10
80 x 20 *PB*

BB Curls:
85 x 10
85 x 10
85 x 10
85 x 10
85 x 10

Chins:
10
10
10
10
10
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Old 06-16-2013, 06:20 PM   #79
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Cycle 18 Week 2 Bench

Bench:
135 x 10
155 x 5
175 x 3
200 x 3
225 x 4

Press:
Bar x 10
75 x 5
100 x 10
75 x 10
75 x 10
75 x 10
75 x 10

Chins:
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Tricep Pushdowns:
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Every pushdown machine I use seems like one has a heavy 50 and others I can do 150 on, weird, different weights I guess.

Face Pulls:
20 x 20
30 x 20
30 x 20
30 x 20
30 x 20

Focus was pretty off today at the start of the workout. Got much better towards the end. 225 x 4 is nothing close to a PB. I was hoping for around 5-8 reps but oh well. I hit 235 x 4 earlier this month so I'm content with that. Felt awesome to do some presses after my bench. Doing that mainly because Jim Wendler really reccommends it, so whjy not? Also because I usually workout in a basement so doing Press 5/3/1 and then BB Incline is very easy for me as well.
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Old 06-16-2013, 11:10 PM   #80
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Would ya look at all them PBs! Well deserved Palmer, keep pushing hard!
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