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Old 12-07-2011, 09:28 PM   #61
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Wednesday Who needs a deload anyways!
Went pretty hard today, cut way back on assistance so that will count for the deload. Here is how it went

Speed Squats pretty heavy
145 plus average bands x 3
195 plus average x 2
235 plus average x 3 x 2
255 plus average x 2 x 2
275 plus average x 1 x 2
235 plus average x 1 x 2
This was a killer my legs still had a little soreness in them and I went pretty heavy with the bands.

Sumo Rack Pulls
225 plus short Monster Mini x 3
315 plus MM x 1
405 plus MM x 1
455 plus MM x 3 singles
405 plus MM x 2 singles
These felt awesome!! The bands did not provide much tension, just a little bit at the top, just made it a little harder to lock out.

Seated GMs with yoke bar
90 x 2 x 15

Back Extensions
3 x 20

DB Shrugs
100s x 4 x 20
Got a good squeeze and pump

Did some very light curls for sets of 20 and then called it a night. Squatting on sunday left me with some lingering soreness. But I was able to fight through it. I love doing singles!!!
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Old 12-08-2011, 09:57 PM   #62
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Thursday Deloads are just not for me
The way I look at deloads is really just to do something different. My body does not really feel tired so I went pretty heavy.

Incline Press
135x3x8
Just to warm up

Push Press
135x2x5
185x3
205x3
225x 3 sets x 2 reps
These all went up fairly easy and my legs are tired

Close Neutral Pull down
90x20
180x15
205x 3 x 8
180x 8

Tate Press
55s x 5 x 8

Pendlay Rows
135 x 3 x 10
Just worked on being explosive, these are turning into one of my favorite lifts.

Good workout, feeling pretty strong right now.

Picking up the squat rack on saturday, ordered my new bar last night!!!
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Old 12-10-2011, 05:06 PM   #63
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Saturday Squats
Today was supposed to be the last day of my deload, but I think I deloaded long enough. Probably 5 or 6 days. So I started my next cycle of the Jugg method.

Squats
135x2x5
225x5
285x 4 sets x 8 reps
285 x 1 set x 10 reps
These were tough, everything felt heavy today. I did not get much sleep yesterday but its all good.

Hang Cleans
135x8
155x2x6
155x10

Stiff Legged Deads
135 x 4 x 15

Also mixed in some of the 3 part deadlift, first lift to knee for 6, then just the upper half for 6 and then 6 full reps of rdls. These were a killer.

Thats really all I did the squats were brutal and my body was tired.

But good news, this workout was done on my new power cage in my basement. I am still waiting on my new bar, but I just used the crappy one I have for today. It is a really nice rack, pretty much brand new! I just need to find some used weights, I think I may have missed a good opp on craigslist, but o well. There will be more.

I am not going to take pics until I have the new bar and weights down there. The complete gym!
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Old 12-11-2011, 11:04 AM   #64
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Originally Posted by jwood View Post

But good news, this workout was done on my new power cage in my basement. I am still waiting on my new bar, but I just used the crappy one I have for today. It is a really nice rack, pretty much brand new! I just need to find some used weights, I think I may have missed a good opp on craigslist, but o well. There will be more.

I am not going to take pics until I have the new bar and weights down there. The complete gym!
I was just going to pester you for pics, but I will be patient.

Quote:
285x 4 sets x 8 reps
^ Bringer of DOMS.
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Old 12-11-2011, 12:10 PM   #65
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So I was pretty sore, but I wanted to workout, so I did!
I was not in the mood to do strongman, it is cold and I am sore, so I headed to the new squat rack and did some work.

Bottom Position Squat, bar started on pins
135x3
185x3
225x2
255x1
275x1
285x1
290x5 singles
300x5 singles
I love singles, these were hard but I was satisfied. I took very limited rest between reps, awesome!!

Supersets

Cable Curls
70 x 5 x 10
ss w/

Tricep Pushdown
70 x 5 x 15
The cable set up is very tough, definitely feel the weight. Probably needs some lube too.

Dips
BW x 4 x 15
SS w/

Chin ups
BW x 4 x 8
Focused on full range of motion

Also did some decline sit ups mixed in there. I am loving working out in my basement so far. Just need to find the weights now, hoping to find another good deal on craigs list. this rack is pretty much perfect!
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Old 12-11-2011, 02:13 PM   #66
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Quote:
So I was pretty sore, but I wanted to workout, so I did!
That's pretty intense. I figured you would be in a chair all day today relaxing.
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Old 12-11-2011, 04:30 PM   #67
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Quote:
Originally Posted by BendtheBar View Post
That's pretty intense. I figured you would be in a chair all day today relaxing.
No not today, I would rather kick my own ass when I am sore. LOL
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Old 12-11-2011, 04:45 PM   #68
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Excellent work all around J. Strong!
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Old 12-11-2011, 07:17 PM   #69
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Excellent work all around J. Strong!
Thanks pull!!
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Old 12-12-2011, 09:41 PM   #70
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Monday Bench Press, jugg cycle 2
Good workout today, I am happy with this b/c yesterday I did a lot of arm work on the cables and a ton of dips. Yet it did not really affect my bench workout!

Bench Press
210x4x8
210x12
These all felt very solid!

Close Grip Bench off pins starting at very bottom
135x5
225x5
275x2 singles
225x 4 sets x 3 reps
not exactly sure how many sets I did of 225, but I know I need to work on these!

Pendlay Rows, my new favorite!
135x5
185x5
225x a bunch of sets of x 5
Not sure how many sets, these were done back and forth with the close grips

Pull ups on ropes
bw x 3 x 8

Tricep Extension band
Monster mini doubled x 3 x 15-20
really tried to squeeze these

Overall very happy with this workout, I find that when I work back and forth with 2 exercises I get a lot more done in a short amount of time. The rest periods just naturally shorten.

Not sure what I am going to do tomorrow, I might do a version of the bear in my basement, it has been a long time. I do not think my legs will be ready for deads.
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