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Old 07-21-2011, 07:02 PM   #41
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Originally Posted by T-Bone View Post
Still a nice session Cleeper! And I can say that 'cuz we're about even with Bench and Squat. Looking good in you avatar too. Progression FTW!
Thanks T-Bone. Means a lot
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Old 07-22-2011, 04:52 PM   #42
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WEEK 17 DAY 3

SQUATSBWXBUNCH=WU
BAR X BUNCH=WU
95X10=WU
135X10+1
185X9
200X9 = MOVED STANCE IN CLOSER AND SEEMS MORE COMFORTABLE ATG THEN WIDE STANCE

DEAD LIFTS+10 LBS ON ALL SETS
225X5
235X5
265X5PB BUT FEELS A LITTLE EASY, GOING TO GO UP 10 LBS NEXT FRIDAY

CHIN UPS 3 SETS AMAP
12
10
10+1 PB

BHNP+ 5 LBS ON ALL SETS
150X8
150X8
150X8 =PB ON WEIGHT

BENCH PRESS
150X11
170X11
200X8= -2 FAILED , THINK I LET FIRST REP DROP TO FAST AND TOOK MY FOCUS OFF.
200X7= DID ANOTHER SET , COULD NOT LET IT GET THE BEST OF ME

BARBELL CURLS
95X11
95X11+1
95X10

BW DIPS5X10 =COMPLETED

BARBELL CALF RAISE
215X16
215X16
215X16=+1

ABZERS
60 SECOND PLANKS X2
OBLIQUE SIDE BENDS WITH 35 LB KETTLE BELL = 2X20 EACH SIDE

TOTAL TIME =1HR 35 MINUTES.

I dont like failing on bench press so im going with a B on this work out. I knew it was bound to happen at some point, wont let it happen again anytime soon though.
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Old 07-25-2011, 05:48 PM   #43
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week 18 Day 1
Yes I agree the last work out was much better then i gave it credit but today was more like im use to. Instead of Bent over barbell rows, I done pendlay style rows and they are much harder then I thought. I started with the weight I star with on barbell rows but did not add as much and did less reps then I Usually do. They will take some getting use to.

Squats
w/u set=bw x10, 95x5

135x10
185x10+1
200x9= ATG and felt great , had to really dig deep to finish this set .

Straight leg deadlifts
185x12+1
185x12+1

Pendlay rows
155x10
165x8
165x8= First time doing these , Really hit the back different then a 45 deg bent over barbell row.

BHTNP
150x9+1
150x8
150x8

Bench press
150x11
170x11
200x10= Finished what I was supposed to do Friday.

Barbell Curls
95x11
95x11
95x11+1

Dips
bw x 5 sets of 10 completed

Barbell Calf raise
215x17+1
215x16
215x16


ABS

Kneeling cable crunch's with 70 lbs
70x12
70x12
70x12= +2 reps on all sets, last time used 10 reps for all.


Today felt much better. Got to give a solid a+ ON this session.
total time, 1hr 26 min.
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Old 07-25-2011, 06:20 PM   #44
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Nice work Cleep. I'm a big fan on Pendlay's. A real nice way to give the lower back some relief.

Congrats on all the PRs.
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Old 07-25-2011, 06:37 PM   #45
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Cleep you're kicking Ass on this program! Great job!
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Old 07-25-2011, 09:35 PM   #46
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the pendlay's really felt good. I think they will work great on Mondays and Regular bent over barbell rows on Wensday.

I feel like I have a long ways yet to go on this routine and plan to change for a little while in the coming months so that when im ready to bulk again I can do this routine on a bulk. If I can progress this well on a cut , I can only imagine what can be done bulking.
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Old 07-27-2011, 07:15 PM   #47
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I took 3 scoops of Novem by scivation pre work out. Got all the tingles and felt good , started out by doing some warm up body weight squats. then rolled on the foam roller for a while, really helps the glutes and hammies , quads felt good too.


Week 18 Day 2
Squats
bw x20
95x5 w/u
135x10 ATG
185x10ATG
200x10 +1 ATG- Really going all the way down on these, Im enjoying these more then parallel.

Bent over barbell rows
155x12
165x12
175x12+1 Used the straps for this set. going up 5 lbs and resetting to 8 reps friday

BHTNP
150x9
150x9+1
150x8

Bench press
Usually have my wife with me to unrack the bar , today I was alone so im happy it went so well on the heavy set.
150x11
170x11
200x11+1= Used A kick ass song to motivate me , Raise your hands by Bon Jovi.

Barbell Curl
95x12+1
95x11
95x11 = curls felt great, really doing good on curls even though I push hard to finish each set, i still manage to do it each work out by going up on reps. Im glad as my arms are my lacking feature for my size imo.

Dips
Did 3 sets of as many as possible this time.
bwx20
bwx15
bwx15 almost poping a veign on last set, Pushed with everything I had for this one.

Barbell Calf raise
215x17
215x17+1
215x16

ABS
Ball crunch to sides for obliques
2x15 each side.
Decline bench crunch to each side
1x15=Hard . will be doing these more often

Leg lifts to center on Power tower
3x15.

Total time =1 hr 15 minutes.
Squats going ATG is taking a little more time to recover between sets and im allowing an extra minute or 2 for the heavy set. I think it was around 4 minutes between the 185 and 200 lb sets.
I love the feeling of ATG but it is much harder then parallel. I am very happy with how things just keep progressing in every thing, I also continue to drop weight , This morning I was 217.8, its not much but ill take it. I need to check bf% again because i can tell that even though weight is not dropping much, bf is. I can see more and more muscle definition so everything seems to be growing while staying close in weight.
Today was a Solid A+ session.
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Old 07-27-2011, 07:38 PM   #48
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Congrats on the +1's. Now are you liking Novem? I have yet to try it...
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Old 07-28-2011, 03:42 AM   #49
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Nice lifting buddy. ATG squats are a world apart from parallel and are definitely the way to go.

LtL
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Old 07-28-2011, 03:14 PM   #50
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Nice lifting buddy. ATG squats are a world apart from parallel and are definitely the way to go.

LtL
2nd this Cleeper. I've been doing ATG squats for a while now and I'm finally back up to my former 1RM (200+). Glad you're liking them, you'll never go back now!
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