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Old 05-01-2014, 06:38 PM   #211
ndrwdslv
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Light shoulder day...

01.05.2014
OHP - Paused
10x3 115/115/115/120/120/120/120/95/95/95

Rib cage (serratus?) pain on left side, thinking it was caused by shrugs, last time I strained a trap eh.

Overhead Lateral Raises
5x5 10/15/15/10/10

Saw these done by a Chinese olympic weightlifter.. 12.5lbs would have been perfect.

Behind-the-neck Presses
5x10 65/75/75/65/70

These are full ROM (to the traps), quite intense on the shoulders, but no pain (I do mobility work before these).

DB Shoulder Press
5x10 40/40/35/35/35

Had to keep it light, shoulders were killing me.
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Old 05-04-2014, 11:12 AM   #212
ndrwdslv
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Tweaked my template based on Prilepin's chart.

04.05.2014
Bench Press
10x2 185/185/185/195/195/195/205/205/205/(225x1/215x1)

Guillotine Press
5x5 135/135/155/135/135

Dips
5x5 BW

Floor Press
5x5 155/185/165/165/175

DB Chest Press (Neutral Grip)
4x8 50/60/60/60

Hammer Curls
4x8 30/30/30/25

Got greedy on BP, tried 225lbs for two, failed.. second rep went up 4-6".. so I'm ok with it. (RPE of 10)

I also wrote down an RPE number for each set. I'm thinking of switching to an RPE based template than percentages.
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Old 05-05-2014, 12:19 PM   #213
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Nice benching brother.
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Old 05-05-2014, 07:10 PM   #214
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solid bench brother
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9 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Old 05-06-2014, 06:46 PM   #215
ndrwdslv
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Old 05-07-2014, 10:24 PM   #216
ndrwdslv
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07.05.2014
Snatch Practice
Worked up to 145lbs for PR.. couldn't get under the bar at 155lbs, height was plenty good though.
Plan is to find a drill that will help me get under the bar, thinking Snatch Balance, but I have the same problem with the Clean.

Front Squats
10x2 185/185/205/205/225/225/245/245/265x1/270f

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Old 05-08-2014, 05:44 AM   #217
Thorney
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Nice snatch PR brother.
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Old 05-08-2014, 05:49 PM   #218
RobMoriRB
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great work DS, keep the training going
__________________
9 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
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Old 05-08-2014, 10:10 PM   #219
ndrwdslv
ndrwdslv
chasing 405 DL
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ndrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machine
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Thanks guys, but I'll be taking tomorrow off.. these sessions have killed my hands, legs and abs!

08.05.2014
Snatch Deadlift
10x2 225lbs

Stiff-leg Deadlift
5x5 225lbs

Clean Pulls (from rack)
5x5 225lbs

Cable Rows (Superset)
4x8 120/120/120/135

Cable Pulldowns (Superset)
4x8 120/120/120/135
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Old 05-10-2014, 12:15 PM   #220
ndrwdslv
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chasing 405 DL
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Points: 3,978, Level: 40 Points: 3,978, Level: 40 Points: 3,978, Level: 40
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Join Date: Feb 2013
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Reputation: 37640
ndrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machinendrwdslv is a lifting machine
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10.05.2014
Bench Press
10x2 185/185/185/185/185/195/195/205/205/215

Dips
5x5 BW will start adding weight next session

DB Chest Press
5x5 80/80/85/85/85

Guillotine Press
4x8 135lbs

Reverse Grip Barbell Curls
4x8 55/65/55/65

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