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Old 08-10-2012, 03:56 PM   #951
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Quote:
Originally Posted by Traphouse86 View Post
Even if you lowered the weight, a PR is a PR!
thanx!

Today was a dynamic squat day. I kept the weight light, added some heavy bands, and used a very low box (12'') given my long legs. Did 10 sets of 2 reps with very short pauses.

Ultra low box squats (equipped):
135 x 5
added heavy bands:
135 x 5
225 x 2 x 10 sets
removed bands:
225 x 8

Speed pulls:
135 x 3
225 x 3 x 5 sets

Reverse hyperextensions:
12 x 3 sets

Standing calf raises: (holding 90 pds DBs)
20 x 3 sets

Sitting leg curls (using heavy band):
12 x 3 sets

Off to Niagara until Wednesday. Next session should be Thursday, with some heavy bench. Asta la vista!
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Old 08-10-2012, 09:34 PM   #952
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Enjoy the time away.
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Old 08-16-2012, 03:55 PM   #953
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Deloading/upper body

DB press:
55 x 5
70 x 5
80 x 5
90 x 5
100 x 6
55 x 12

Incline skull crushers:
10 x 3 sets

DB bench dips:
10 x 3 sets

Incline crunches:
3 sets until fail
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Old 08-16-2012, 06:19 PM   #954
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Strong dumbbell presses JP.
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Old 08-17-2012, 04:53 PM   #955
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Quote:
Originally Posted by BendtheBar View Post
Strong dumbbell presses JP.
Thanks! I always throw in a dumbbell day in my 4-6 week cycle of bench. Helps with stability and adds some variety to the mix.

Max effort box squats:
(all sets done raw -- using a fairly high box (16'')
bar x 10
135 x 3
225 x 2
275 x 2
315 x 1
350 x 1
315 + 60 pds chains x 1
225 x 12

Safety bar GMs:
65 + 60 pds chains x 12
155 + 60 pds chains x 12
155 + 60 pds chains x 12

Some curls for the girls. Done.
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Old 08-17-2012, 08:23 PM   #956
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Our squat progression and sets are pretty much cloned except for the drop set, which I think is a wise idea.

Have a great weekend.
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Old 08-17-2012, 11:28 PM   #957
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Quote:
Originally Posted by BendtheBar View Post
Our squat progression and sets are pretty much cloned except for the drop set, which I think is a wise idea.

Have a great weekend.
Thanks. Yeah, my idea is to hit several sets with high volume, and try to go for a PR if things go well that day.

I have been playing around with number of sets and percentages of 1RM
to find a right balance here, and seems there is no magic bullet. I try and
get 6-8 sets on the main lift for max effort days, with 3 sets over 90% of 1RM.
So far seems to work. Still tweaking it.
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Old 08-20-2012, 05:58 PM   #958
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Dynamic bench:
135 x 5
135 x 5
135 + 60 pds chains x 3 x 8 sets

Bradford press:
15 x 3 sets

DB side raises:
12 x 3 sets

Trap bar rows:
10 x 3 sets
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Old 08-20-2012, 07:09 PM   #959
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Quote:
Originally Posted by jp_ottawa View Post
with 3 sets over 90% of 1RM.
So far seems to work. Still tweaking it.
I think that's a smart and safe place to be.
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Old 08-21-2012, 04:00 PM   #960
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GPP.

Needed a day off for recovery. Stretching, foamroller, sled pulls (150 pds) on cork surface, abs crunches.
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