KD5NFW's Quest for Strength Log

[KD5NFW]

Originally Posted by markievicz

Strong work KD , I like combining benching with P.Rows too

Thanks Al! I used to do them on dead day, but it was just too much on the lower back Feels much better on bench day

[Squatter]

Excellent benching Rich!! Do you get a spotter for the floor presses? Have you noticed a differenc ein conditioning by doing the cardio?

[KD5NFW]

Originally Posted by Squatter

Excellent benching Rich!! Do you get a spotter for the floor presses? Have you noticed a differenc ein conditioning by doing the cardio?

Thanks Jim! Yes I am noticing a little improvement since I started the cardio. Not sure why I ever stopped. That little bit isn't going to hurt any gains anyway!

They're actually pin presses from the floor. I need to rename it in my log. Elbows are an inch or two off the floor and I press the weight from a dead stop, then lower it back down on the safety bars, if that makes sense. I think I posted a vid of it in my "other" log when I first started doing them

[Squatter]

Gotcha! I love pin presses. I have done them on my routine as well.

[KD5NFW]

3/2/1 Cycle 9 Week 1 Day 4

55 minutes

Power cleans

warmup 45 x 5
135 x 5 +PP
165 x 2
185 x 2
195 x 1 x 3

Squat Day

Training Max - 325

Back Squat

Warmup

45 x 10
135 (40%) x 5
165 (50%) x 5
195 (60%) x 3

Weight (Goal) Actual

210 (5) 5
245 (5) 5
275 (3x3) 3 x 3
First set sucked. Almost fell over backwards on the first rep. Had to gather myself for the last two reps. The last two sets were much better. Pretty good depth and felt I was pretty upright. For the first time in a long time I felt the work sets in my quads

AMAP Squat
195 x 11, 8, 8 +5lbs
This sure does feel like painful cardio

Standing BB calf raise (smith machine)
3.5pps x 10 x 3

[CLEEPER]

Kick a$$ workout rich. You did not get my joke over there Bout the bird legs. Lol
No matter how big your leg gets its a bird leg .

[Squatter]

Thankfully, he doesn't;t eat like a bird tho.

I also get better on squats as the sets wear on. It's like we have to find a groove. Kudo's on those amap squats as well - they are pretty much harder than the heavy sets.

[Hunterace]

Great workout Rich! Lots of squats there!

[jdmalm123]

Originally Posted by KD5NFW

First set sucked. Almost fell over backwards on the first rep. Had to gather myself for the last two reps. The last two sets were much better. Pretty good depth and felt I was pretty upright. For the first time in a long time I felt the work sets in my quads

Great weights!

As for your comments above, I am noticing this every workout too. Just makes the warm up more important. Something safe that gets the system flowing.

[KD5NFW]

Originally Posted by CLEEPER

Kick a$$ workout rich. You did not get my joke over there Bout the bird legs. Lol
No matter how big your leg gets its a bird leg .

I fear they will still always be chicken legs, but at least stronger chicken legs

Originally Posted by Squatter

Thankfully, he doesn't;t eat like a bird tho.

I also get better on squats as the sets wear on. It's like we have to find a groove. Kudo's on those amap squats as well - they are pretty much harder than the heavy sets.

Definitely Jim! I counted them as cardio, but they are a great opportunity to continue to work on form!

Originally Posted by Hunterace

Great workout Rich! Lots of squats there!

Thanks Jay!

Originally Posted by jdmalm123

Great weights!

As for your comments above, I am noticing this every workout too. Just makes the warm up more important. Something safe that gets the system flowing.

For whatever reason I just got too far back on my heels, which never happens!! Thank goodness for my oly shoes or I would have gone over haha!!