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Old 11-12-2013, 10:36 PM   #41
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Quote:
Originally Posted by jwood View Post
Great work in here

Love the variety
Thank you, glad to have your interest.
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Old 11-12-2013, 10:37 PM   #42
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Default Dynamic Effort Upper, 11/12/13:

Warmup:
Foam rolling for upper back, lats, pecs. 1x15 for behind neck press and muscle snatch. Stretching for pecs, lats, delts.

1. Bench Press (+40 lbs of chains):
Bar x 15
95 x 8
135 x 5
170 x 3, 3, 3, 3, 3, 3, 3, 3

2. Incline DB Press:
75's x 12, 12, 10

3a. Cable Row (Straight Bar):
130 x 15
150 x 10, 10, 10, 10, 10, 10
200 x 6
3b. Reverse Fly:
55 x 10, 10, 10, 10

4. Seated DB Press:
65's x 10, 10, 8

Session Grade: 80%
Notes:
Really good session tonight, I felt like the bench presses were flying up tonight. Incline db pressing went a lot better this week, and no shoulder pain. Lots of back volume today, just wanted to pump the crap out of it.
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Old 11-16-2013, 12:18 PM   #43
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Default Max Effort Lower, 11/14/13:

Warmup:
1x15 each for good mornings, behind neck press, overhead squats. Foam rolling for IT bands, back, quads. Leg swings and a few lunges.

1. Squat:
Bar x 15
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3, belt.
385 x 3, belt. PR!
315 x 5, 5, 5

2. Snatch Grip Block Pulls:
295 x 12, 11, 10

3. Lying Leg Curls:
4 sets of 12

Session Grade: 80%
Notes:
Not a great session to be honest, I felt kind of lethargic and my squats weren't moving as well as normal. I guess after have such a great week last time I should expect some backlash, but still, managed to pull out a 3 rep PR, so no complaints here.
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Old 11-16-2013, 01:56 PM   #44
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Nice PR! Hitting that on an off day bodes well for the future.

Rock on.
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Old 11-16-2013, 05:43 PM   #45
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Quote:
Originally Posted by MikeM View Post
Nice PR! Hitting that on an off day bodes well for the future.

Rock on.
My thoughts, exactly. I can try something bigger next time squats roll around. I am pretty excited though! Next week I get to pull my first heavy dead in over a month.

Also, for anyone who is interested, I was having some pec minor/shoulder irritation and decided to play it safe and skip the ME session this week. Worked out honestly, my schedule was full as it was.
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Old 11-17-2013, 12:30 PM   #46
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Hitting PR's feeling shoddy is all good!
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Old 11-19-2013, 07:40 PM   #47
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Big PR! Congrats.
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Old 11-19-2013, 08:33 PM   #48
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I am pretty disappointed. I am bogged down with a couple term papers, some case studies, and a test. So far I have been cleaning up messes instead of going to the gym this week.
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Axle Press (270x4), Log Press (255x1), Farmer's (215/hand, 50 ft), Strict Press (225x1
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Old 11-19-2013, 08:50 PM   #49
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We all get bogged down here and there. Enjoy the rest.
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Old 11-20-2013, 10:52 PM   #50
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Default Dynamic Effort Upper, 11/20/13:

Warmup:
Foam rolling for back and pecs, 1x20 for behind neck press and muscle snatch. Stretching for pecs, lats, delts.

1. Bench Press (+40 lbs of chains):
Bar x 15
95 x 8
135 x 5
155 x 5
185 x 3, 3, 3, 3, 3, 3, 3, 3

2. DB Incline Press:
75s x 12, 7, 10. I SUCK at these, and they always feel weird on my shoulder.

3a. Cable Rows (Straight Handle):
130 x 15
150 x 12, 12, 12, 10
200 x 6
3b. Reverse Fly:
12, 12, 12, 12

4. Seated DB Press:
65's x 12, 12, 9

Session Grade:
80%
Notes:
Not too bad, bench felt off. Our usual chain set up was unavialable, so we had to rig something else. Worked alright, but the chains wavered a lot more. Rows and seated pressing went quite well this week.
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Best Lifts:
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Axle Press (270x4), Log Press (255x1), Farmer's (215/hand, 50 ft), Strict Press (225x1
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