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Old 11-26-2013, 09:50 AM   #91
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Originally Posted by TDawg75 View Post
Thanks, Elite! I'm not sure on how to actually do a deload, so I just did a little less weight and far fewer reps/sets than usual.
That's about right. There is no right or wrong way. I recommend typically 60% normal weight or 60% normal reps, but really anything lighter gets it done.
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Old 11-26-2013, 02:20 PM   #92
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That's about right. There is no right or wrong way. I recommend typically 60% normal weight or 60% normal reps, but really anything lighter gets it done.
Thanks, Steve! That helps. I just kinda guessed my way through it. I am trying to do just enough to keep from being crippling sore when I go back to "heavy" lifting.
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Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 11-26-2013, 02:32 PM   #93
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11/26/13- De-load chest/triceps day

Bench press
bar x 10
135 x 5
185 x 3
225 x 3
250 x 2
275 x 2
295 x 1
315 x 1

Incline bench
135 x 8
185 x 5
225 x 5

Close grip bench press
135 x 12, 12, 12

Pressdowns
80 x 20
150 x 10

Gonna be rough getting used to my normal volume after these two easy weeks, but I'm enjoying it right now. It seems to be working, though. My shoulders, knees, and elbows are feeling better, and my motivation is greatly increasing. I haven't been taking my pre-workout for these de-load workouts, but I am stilol having a hard time trying to keep my workouts reasonably light/easy. I feel ready to attack the stack next week.
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"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 12-01-2013, 04:55 PM   #94
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Had a small "episode" on Friday and ended up at the E.R. Turns out I had a pinched nerve in my neck. The doc gave me some pain meds and some ROIDZZZZZ (no, not the anabolic kind) and I should still be able to start JByrd's 15 week peaking program tomorrow as planned. I am very excited to try this plan in preparation for my first competition in March. Let's do this!
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"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 12-01-2013, 05:23 PM   #95
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Solid bench day! Hope your neck feels better and looking forward to the new program!
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Old 12-01-2013, 06:37 PM   #96
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Originally Posted by WilldBill88 View Post
Solid bench day! Hope your neck feels better and looking forward to the new program!
Thanks, WildBill! My neck is feeling much better. Scared me a little on Friday, though, when I got a pain in my left shoulder and my left arm went numb. All seems to be well now.
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"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 12-01-2013, 07:11 PM   #97
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Big benching.
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Old 12-02-2013, 12:37 AM   #98
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Originally Posted by BendtheBar View Post
Big benching.
Thanks, Steve! I hope JByrd's 15 week plan will add a little more to that.
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 12-03-2013, 11:01 AM   #99
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Originally Posted by TDawg75 View Post
Thanks, Steve! I hope JByrd's 15 week plan will add a little more to that.
Go get it
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Old 12-03-2013, 01:07 PM   #100
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12/3/13- The wifey had to sing at a funeral yesterday so, due to the scheduling conflict, I am a day late starting JByrd's 15 week plan. I like this lower rep stuff, makes me feel like I am moving something, lol.

Bench press
Warmups
bar x 15
135 x 5
185 x 2
225 x 2
250 x 2
275 x 2

work sets
285 x 3
295 x 3
300 x 3- As I said a couple of weeks ago when I maxed at 330, I have never been even remotely close to benching 300lbs for a single, much less for reps. And I felt like I had at least one, if not two, more in me. This is propelling my motivation through the roof.

Rack Presses- I am alone in the gym most of the time, so I have no spotters. Instead of board presses, I did rack presses to attain a similar effect. The pins were about 2 inches from my chest. i dropped to the pins, came to a complete rest and then pressed. I know these are typically done as a much lower rep exercise, but they did feel as though they worked my chest real well. Ended up being much harder than just regular bench presses.
225 x 8, 8, 8

Incline presses
Warmup
135 x 8

Work sets
205 x 8, 8
205 x 8- (6+2)- yep, this 8 rep stuff seems an awful lot like cardio, lol.

I am very much looking forward to working through this program over the next 15 weeks in preparation for my first contest. I will be competing in the USAPL Battle on the Border in Denver, NC in March. After a couple of easy de-load weeks I am stoked to be getting back at it.
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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