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Old 05-08-2013, 03:32 PM   #1401
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Some great presses J. I like your work man.
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Old 05-08-2013, 03:45 PM   #1402
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Quote:
Originally Posted by jwood View Post
Wednesday Speed OHP
Felt pretty solid today, worked up to a decent weight before doing my speed reps. I like to get in some extra volume on OHP. Do the warm up sets as a "short press" only came down to chin.

Standing OHP to chin
95x2x5
115x3
135x3
165x3
185x1

Speed Sets
*all sets plus monster mini
95 x 9 sets x 3 reps
-took about 30-45 second rest

Cambered Bar Bench
-pause about 1 inch off chest
135 x 5
185 x 5
210 x 5
235 x 3 x 5-up 10 pounds from last week
These are tough, I love them

Skull Crushers w/ Swiss Bar
75 x 8
95 x 2 x 8
95 x 6, would have failed on the next rep
Up ten pounds from last week, will keep weight the same next week

Lateral Raises
20s x 15
25s x 15
30s x 15, these got ugly

Tricep Pushdown
150x 2 x 20

Banded Pushdowns
2 x 20

This was a solid session. I am keeping my assistance the same for my 3 week cycles and then will switch it up. Going to focus on progression on the assistance lifts. This will vary for each lift, sometimes it will be a weight increase, sometimes a rep increase. Or even a set increase.

Tomorrow is rep deadlifts. Still staying light and off mats. Then next cycle I will try to go heavier. I think a rep day will be a good test for my back. My rep set will only be with 275. So there is a chance, I may go a little heavier after that set, just to test the water.
Great work Jeremy! "May go heavier" my butt you know you're going heavier . Strong stuff!!!
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Old 05-08-2013, 03:55 PM   #1403
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Originally Posted by big_swede View Post
Some great presses J. I like your work man.
Thanks swede!

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Great work Jeremy! "May go heavier" my butt you know you're going heavier . Strong stuff!!!
Thanks hunter, haha, you are right. As long as there is no pain, I will go heavier
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Old 05-08-2013, 04:30 PM   #1404
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Just a little update: I checked my diet yesterday on fitday, I like to spot check it every once in a while.

I am not very happy with myself. My fats are where they need to be but my protein intake is way too low. I have been making up the calories in carbs. So, I will be making a serious effort to get more protein.

So far today I have doubled my protein intake to this time of the day. PROTEIN!!!!
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Old 05-08-2013, 05:12 PM   #1405
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Have to keep carbs high for the conditioning
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Old 05-08-2013, 06:31 PM   #1406
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Have to keep carbs high for the conditioning
I agree, but also need to keep the protein high. Need some balance
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Old 05-09-2013, 09:26 AM   #1407
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Thursday success
Rep deadlift day went great. As hunter knew, I went heavier. Felt solid, stopped before my form started to break down. Getting better and rebuilding

Deads off 4 mats
135 x 2 x 3
225 x 2 x 2, first time doing 225 with no belt in a while
275 x 8 fast and easy
315 x 5, 3
First 5 of 315 felt great, time to start building up

Single leg hip thrust
Plus 30 lb chain x 8 each leg
BW x 3 x 8
Chain was too much today, form got bad, need to make sure I squeeze the flute

Chest supported DB row
60s x 20 , up 4 reps from last week
60s x 2 x 15

Band pull a parts
Monster mini x 3 x 20

Hammer curls
30s x 15
35s x 2 x 12

Felt good, speed tomorrow. Hoping I can hit some heavy strongman on Saturday.
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Old 05-09-2013, 09:47 AM   #1408
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Deads are coming along well.
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Old 05-09-2013, 10:44 AM   #1409
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Great workout Jeremy! Strong lifting and saw no back complaints, good stuff! Keep it going bud!!!
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Old 05-09-2013, 02:57 PM   #1410
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Originally Posted by Off Road View Post
Deads are coming along well.
Thanks, I should be back to where they were soon

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Originally Posted by Hunterace View Post
Great workout Jeremy! Strong lifting and saw no back complaints, good stuff! Keep it going bud!!!
Thanks! Back is feeling solid, I will test it a little more this weekend
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