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Old 02-19-2014, 11:10 AM   #121
ravimolasaria
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2/18 - Tuesday - Conditioning
Am officially signed up for the powerlifting meet in April. Had to work some overtime so cut the sprints a little short.

Rower- 10 minutes. 2:50 500m pace.
Farmer Walks
Ab Wheel / Jump Rope / DB Swing
20 x 3 / 100 x 3 / 45 x 15 x 3
Treadmill Hill Sprints
9 mph x 10 seconds x 5 @ 14% incline- 20 second rests
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Old 02-20-2014, 10:56 AM   #122
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2/19 - Wednesday - Bench 3's

Pretty good day. Decided to test my floor press on my PR set and was pleased with how strong it felt. Felt like I had one more grinder in me too. Should be a good indicator that my bench is going up a decent amount.

CG Bench
140 x 3
160 x 3
180 x 6 RPE @ 8
140 x 15

CG Floor Press
125 x 3
145 x 3
162.5 x 10 RPE @ 9
125 x 15

Pinwheel Curl / Side Raise
30 x 20,15,12 / 15 x 15 x 3

Rope Pushdown / Hammer Curl
60 x 20,18,15

Pecker Decker
80 x 18 x 3
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Old 02-20-2014, 11:08 AM   #123
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2/19 - Wednesday - Bench 3's

CG Bench 140 x 3 160 x 3 180 x 6 RPE @ 8 140 x 15
CG Floor Press 125 x 3 145 x 3 162.5 x 10 RPE @ 9 125 x 15
Pinwheel Curl / Side Raise 30 x 20,15,12 / 15 x 15 x 3
Rope Pushdown / Hammer Curl 60 x 20,18,15
Pecker Decker 80 x 18 x 3
Superb volume @CGBP and floor presses Nathan ... Progression = Win ... keep up the great work brother ...
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Old 02-21-2014, 01:00 PM   #124
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Good CG work Nathan!
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Meet PR's
Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
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Old 02-22-2014, 01:26 PM   #125
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Originally Posted by ravimolasaria View Post
Superb volume @CGBP and floor presses Nathan ... Progression = Win ... keep up the great work brother ...
Quote:
Originally Posted by KD5NFW View Post
Good CG work Nathan!
Thanks you sirs! Feeling good!

Last couple of workouts...

2/20 - Thursday - Conditioning

Rower- 10 minutes

Waiter and Overhead Carries- 2 and 1 armed.
Jump Rope- Just one set of 200

Treadmill Hill Sprints
9 mph x 10 seconds x 10 @ 14% incline

2/21 - Friday - Squat 5's

It was 5's but I accidentally just did 3 for the first 2 work sets. Stopped top set at 10 but still felt very strong. Honestly, it wouldn't have surprised me if I could've done 14 reps. But I was trying to make this week a little easier. Plus, I played a hockey game later, which we lost

HB Squat
155 x 3
180 x 3
205 x 10 RPE @ 7
155 x 15 - brief pauses

Front Squat
135 x 10 x 3

Single Leg Seated Leg Curl
40 x 15 x 3

Pull Ups
Rest Pause- 6,5,4,3,2,1
Wide Partials- 12,10,10

Taking today off since I had the hockey game last night. Thats more than enough cardio! So 2 full days off from the gym and then a heavy deadlift session on Monday!
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Old 02-23-2014, 11:24 AM   #126
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Strong squats Nathan! Crush those pulls!
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Meet PR's
Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
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Old 02-24-2014, 01:57 AM   #127
ravimolasaria
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Quote:
Originally Posted by Nathan View Post
Last couple of workouts...

2/20 - Thursday - Conditioning
Rower- 10 minutes
Waiter and Overhead Carries- 2 and 1 armed.
Jump Rope- Just one set of 200
Treadmill Hill Sprints
9 mph x 10 seconds x 10 @ 14% incline

2/21 - Friday - Squat 5's
HB Squat 155 x 3 180 x 3 205 x 10 RPE @ 7 155 x 15
Front Squat 135 x 10 x 3
Single Leg Seated Leg Curl 40 x 15 x 3
Pull Ups Rest Pause- 6,5,4,3,2,1 Wide Partials- 12,10,10
Strong working Nathan ... looking strong ... keep up the great work brother ...
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Old 02-24-2014, 11:30 AM   #128
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Presses and squats are looking good.
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Old 02-25-2014, 05:43 PM   #129
Nathan
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Originally Posted by KD5NFW View Post
Strong squats Nathan! Crush those pulls!
Thanks! I did definitely crush my deads yesterday!

Quote:
Originally Posted by ravimolasaria View Post
Strong working Nathan ... looking strong ... keep up the great work brother ...
Quote:
Originally Posted by dzarello View Post
Presses and squats are looking good.
Thanks guys! I'm happy progress is getting consistent again and I'm staying healthy.

2/24 - Monday - Deadlift 3's

Had really good speed on the deads today. Think I screwed the last set a little by wearing the belt too tight. I'm getting fat!

Deadlift
260 x 3
295 x 3
335 x 6 RPE @ 7.5 (3-4 in tank)

High Box Front Squat
205 x 5 x 3

Good Morning
95 x 10 x 5

1A DB Row
55 x 8
65 x 8
75 x 8
85 x 18

2/25 - Tuesday - Conditioning

Rower- 15 minutes @ 2:53 pace and 2600m

Farmer Walks

Ab Wheel / Jump Rope / Plate Swings
20 x 3 / 100 x 3 / 25s x 15 x 3

Treadmill Hill Sprints
8 mph x 10 seconds x 8 @ 14% incline
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Old 02-26-2014, 12:44 AM   #130
ravimolasaria
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Join Date: Feb 2012
Location: India
Posts: 17,270
Training Exp: 10
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Whatever makes me strong
Reputation: 1018433
ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!
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Quote:
Originally Posted by Nathan View Post
2/24 - Monday - Deadlift 3's

Deadlift 260 x 3 295 x 3 335 x 6 RPE @ 7.5 (3-4 in tank)
High Box Front Squat 205 x 5 x 3
Good Morning 95 x 10 x 5
1A DB Row 55 x 8 65 x 8 75 x 8 85 x 18

2/25 - Tuesday - Conditioning
Rower- 15 minutes @ 2:53 pace and 2600m
Farmer Walks
Ab Wheel / Jump Rope / Plate Swings 20 x 3 / 100 x 3 / 25s x 15 x 3
Treadmill Hill Sprints 8 mph x 10 seconds x 8 @ 14% incline
335*6 is very very strong working Nathan and you had 3-4 more in tank ... wow ... great volume and wts. in each session ... keep pushing your limits buddy ...
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