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Old 08-29-2011, 09:57 PM   #11
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Quote:
Originally Posted by BendtheBar View Post
Glad to hear you got some good work in despite the circumstances. Any idea when the power is coming back for you guys?
Power just came back on about 2 hours ago. Just as I had submitted the post really.

Almost 50 hours to the minute without power. I know my family in FL has gone over 2 weeks without it, but man, it was about 49 hours too long.

Generators are worth their weight in gold. In the middle of the hurricane, we had 5 neighbor's sump pumps going off of our generator. Most people had about a foot of water in their basements by the time morning came around.
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Old 08-31-2011, 12:28 PM   #12
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Default Back to normal

Great training day today now that everything is back to normal in my corner of the world. Wednesdays are probably my least favorite days in this program though because I am just not used to all this deadlift volume. I just seemed to get really winded before my strength actually gives out. Benching is also much harder after deadlifts than it is after squats.

W2D2

Deadlift to Knees
225x4
250x4
290x4x3

Bench
135x4
155x5
175x4x3

DB Bench
35sx10x3

Deadlifts
210x4
250x4
290x3x2
310x3x4

Found out that you could swap in light DB benches for the flyes, so I will be doing that now. Cut out the lunges again because a) I hate them, b) I have no room really to do them, and c) lunges wreck my legs for the next squat session.

Have a pretty murderous squat day coming up on Friday. Can't wait...
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Old 08-31-2011, 12:39 PM   #13
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Looks like an amazingly tough program. Good luck, and try not to get demotivated!
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Old 08-31-2011, 06:23 PM   #14
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Found out that you could swap in light DB benches for the flyes, so I will be doing that now. Cut out the lunges again because a) I hate them, b) I have no room really to do them, and c) lunges wreck my legs for the next squat session.

Have a pretty murderous squat day coming up on Friday. Can't wait...
I hate lunges. I would rather cut off a toe than do lunges.
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Old 08-31-2011, 06:29 PM   #15
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Doing great buddy!! The volume on deadlifts in this program really is killer. Definitely the toughest part
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Old 08-31-2011, 07:43 PM   #16
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Thanks for the support guys. Much appreciated.

This program seems to be a good balance for me because it has enough variation with sets and reps to not bore me, but really hammers home the big 3 which for me is something I need/like right now. Would really like to enter a PL meet next spring so this is putting me on the right track.
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Old 09-02-2011, 05:49 PM   #17
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Oh god. Just got done. Solid 2 hours in that rack. I thought I would never be done. It was a good session though and everything went well, no sets were particularly hard, just the volume...

W2D3

Squat
175x4
210x4
245x3
260x3x5 (Belt)

Bench
120x5
145x4
170x4
180x3x3
190x2
205x1x2
190x2
180x4
170x5
145x5
135x6

DB Bench
35sx10x3

BTN Press
95x8x3

Squat
195x3
230x3
260x2x3 (Belt)

GMs
155x5x5

First squat session went fine. Nothing particularly hard. I am starting to use my belt less, so I will actually note when I belted up. Each set was solid and speed was smooth, no grinders.

After squatting, looking at the bench spreadsheet felt like looking up a giant f'ing mountain.I also bumped my Bench max up 5lbs just because things werent nearly as hard as Squats/Deads. Don't want to get too greedy though, so 5lbs is ok. Going up was hard, with a weird 3x3 in the middle of the ascent. 205 for 2 singles went well. Going back down was much, much easier than going up.

DB bench was same as last time, very light just to flush the pecs/tris.

BTN Press. I found a list of approved SPP lifts that you can switch out the assistance work with, if you would rather do something different. Dips have been really irritating my shoulder as of late, so I decided to choose my favorite upper body lift. Went really light on this and also cut the sets down to 3, just to get a feel for it and slowly work in more sets and weight.

Squats! the sequel. This actually went much better than the first session. Easy mode.

Nothing really to report with the good mornings. Just light and concentrate on going deep.

Good day. Just super long and tough.
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Old 09-02-2011, 05:52 PM   #18
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Wow. Great work, good weight. Sheiko looks brutal, I'm going to have to drop in frequently and keep up with your progress.
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Old 09-04-2011, 03:56 PM   #19
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Got the shaft at work this week so my 2 days rest between weeks was cut short. Also will be doing day 2 tomorrow. Felt fine today though, everything was pretty grind-tastic though due to one day less of rest and a long day at work today.

W3D1

Squat
175x4
210x4
245x3x3
280x3x4 (Belt)

Bench
120x4
145x4
170x3x2
190x3x3 (Wraps)

BTN Press
95x8x4

Squat
175x4
210x4
245x5x4 (Belt)

GMs
135x5x5

First round of squats were rough. The sets of 280 would have been fine, had I not done a 3x3 before it.

Bench went fine as usual. Put on wrist wraps cause I noticed my wrists were bending back quite a bit.

Cut out the DB bench and went straight to the BTNs. Added a set, was actually much easier than Friday.

Last set of squats went much better than the first. It's amazing how light they feel after my legs had rested a bit while benching. Still sucked doing sets of 5s though.

So yeah, overall this was an alright day. I pretty much know tomorrow is going to suck. Lots of partial DLs with a bench pyramid in between.

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Old 09-05-2011, 01:29 PM   #20
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I knew today wasn't going to be a stellar day today because I had a pretty tough squat session last night. Surprised that today went rather well all things considered. I didn't do any of the extra work though, just to be on the safe side. I may have had a slight brush of overtraining last night as I couldn't fall asleep due to my heart racing and my limbs shaking/trembling slightly. Nothing a long nights sleep and a solid breakfast can't fix though.

W3D2

Deadlift to Knees
205x4
250x3
290x4
310x4x3

Bench
120x4
145x4
170x4x2
180x3x2
190x2x2
205x1x2
190x2x2
180x3x2
170x4
155x6
135x6

Rack Pulls
250x4
290x3x2
335x4x3

Deads to knees have always been pretty easy. Nothing huge to report here, just got them out of the way as quick as I could.

Bench pyramid was the hardest one yet. Lots of sets up and down. Really felt it in my triceps and shoulders by the time I was on my way down.

First time doing rack pulls. Decided to try it this way then off mats because it is nigh impossible to slide the plates off when they are stuck to rubber mats. Bar held up fine and loading/unloading was much easier. Rack pulls from just below the knee are HARD. This was the hardest part of the day by far.

Fairly easy session coming up on Wednesday, then I will take a much needed rest until Sun or Monday to get myself back on track.
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