dpc Posted June 15, 2014 Author Share Posted June 15, 2014 Jeez idk.... Bench 170 Military 145 Squat 260ish I'm guessing its noob gains but I don't really overly tax myself after the first two lifts. Also the second lift is never to failure. I always make sure I have more in me Quote Link to comment Share on other sites More sharing options...
dpc Posted June 19, 2014 Author Share Posted June 19, 2014 6/17/14 Bench 3 week bench barx5 60x5 75x5 95x3 105x3 120x3 135x6 (prescribed 3 reps) 3 more than last month. i changed a few things with m yset up including going just a tiny bit wider. usually my pinky is right next to the power ring but with this day i put my pinky on the power ring. also tried to stay much more tight. seemed to work. felt much more stable with the bar coming down. incline close grip bench barx5 75x5 95x5x3 didnt really like this. it might be the bench though as its kind of crappy but it justk ind of hurt my right elbow so i didnt really push it at all. lying tri extension with ez curl bar 45x12x3 this movement makes my tri's the sorest the next day than anything else. i can feel soreness from near my shoulder down to my elbow from it. 50 total wide grip pull ups these feel really good. im able to drop down to a near dead hang, pause, and come back up with no issues and no kicking up. just pulling myself up. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 22, 2014 Author Share Posted June 22, 2014 6/20/14 Squat 1 week box squat barx5 75x5 95x5 105x3 135x5 150x3 170x5 (prescribed 1) So the day before this session I worked 13 hours at work including two hours moving 4 truckloads of logs out of the wolf exhibit. Pair that with lack of sleep and this was all I did for this session. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 22, 2014 Author Share Posted June 22, 2014 6/21/14 Military Press 1 week Military Press barx5 55x5 70x3 85x5 95x3 105x7 (prescribed 1) This exceeds my lift last week of 100x7 speed bench barx3x2 65x3x2 75x3x6 really tried to work on bench form while doing this. db incline bench 30x10 40x10 bb shrug 135x12x3 Tired sore day. One more session and then deload week. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 22, 2014 Author Share Posted June 22, 2014 6/21/14 Military Press 1 week Military Press barx5 55x5 70x3 85x5 95x3 105x7 (prescribed 1) This exceeds my lift last week of 100x7 speed bench barx3x2 65x3x2 75x3x6 really tried to work on bench form while doing this. db incline bench 30x10 40x10 bb shrug 135x12x3 Tired sore day. One more session and then deload week. Not sure why I forgot to add but I also did: 3 sets of cable crossovers Never tried these. 25 wide grip pull ups Quote Link to comment Share on other sites More sharing options...
MattM Posted June 22, 2014 Share Posted June 22, 2014 You are blowing your 531 days straight out of the water! Nicely done Quote Link to comment Share on other sites More sharing options...
dpc Posted June 26, 2014 Author Share Posted June 26, 2014 bench 531 week bench barx5x2 65x5 75x5 95x3 110x5 125x5 140x3 Felt really week. This is the hardest day for me to train since I work before it and my leg is usually pretty sore by the time I get to the gym. wide grip bench (forefinger on far side of power ring) barx5x2 75x5x3 chest supported row (did this completely horizontal) 45x10x3 its difficult for me to train back while my leg is sore. for some reason most movements upset my hip. db fly 20x10x3 very slow coming back down superset straight bar pushdown 3 sets of 12 rope bicep curls 3 sets of 12 Quote Link to comment Share on other sites More sharing options...
dpc Posted June 27, 2014 Author Share Posted June 27, 2014 (edited) Starting deload week this week but I might skip the squat deload all together as my hip has been bothering me lately. Here is a video of my bench and military press, Matt. These were both my 531 weeks. I wanted to see if you saw any glaring form issues. On a side note, I have a channel where I practice Italian and it's my only Italian channel, so don't mind the Italian over the video lol https://www.youtube.com/watch?v=pRSEKtNF8ZA&feature=youtu.be Edited June 27, 2014 by dpc Quote Link to comment Share on other sites More sharing options...
MattM Posted July 2, 2014 Share Posted July 2, 2014 Starting deload week this week but I might skip the squat deload all together as my hip has been bothering me lately. Here is a video of my bench and military press, Matt. These were both my 531 weeks. I wanted to see if you saw any glaring form issues. On a side note, I have a channel where I practice Italian and it's my only Italian channel, so don't mind the Italian over the video lol https://www.youtube.com/watch?v=pRSEKtNF8ZA&feature=youtu.be Ok. Here's what I can suggest: lock out the elbows on every rep. I always am told to do this and now that I am doing my overhead presses this way my triceps have made good progress. Also we talked about pushing the last set a bit more, and learning what your true limits are is important. Lastly you might want to set up closer to the bar on your bench sets, and try to stay more on your traps to minimize the arc of your press. The most efficient bar path is a straight line, so perhaps take footage of your warm up sets and develop your setup so you have a straight press. Good progress though right now, so something's it's important to understand if it isn't broke, why fix anything? Quote Link to comment Share on other sites More sharing options...
dpc Posted July 5, 2014 Author Share Posted July 5, 2014 Starting deload week this week but I might skip the squat deload all together as my hip has been bothering me lately. Here is a video of my bench and military press, Matt. These were both my 531 weeks. I wanted to see if you saw any glaring form issues. On a side note, I have a channel where I practice Italian and it's my only Italian channel, so don't mind the Italian over the video lol https://www.youtube.com/watch?v=pRSEKtNF8ZA&feature=youtu.be Ok. Here's what I can suggest: lock out the elbows on every rep. I always am told to do this and now that I am doing my overhead presses this way my triceps have made good progress. Also we talked about pushing the last set a bit more, and learning what your true limits are is important. Lastly you might want to set up closer to the bar on your bench sets, and try to stay more on your traps to minimize the arc of your press. The most efficient bar path is a straight line, so perhaps take footage of your warm up sets and develop your setup so you have a straight press. Good progress though right now, so something's it's important to understand if it isn't broke, why fix anything? Before I made that video I worked on my bench technique. In doing so I read a lot and watcehd a lot and every video or article I read said that the bar should never travel in a straight line even though it is the shortest distance. They said that doing it with the arc is longer but it takes advantage of mechanical advantages to move more weight. Thoughts? Quote Link to comment Share on other sites More sharing options...
dpc Posted July 5, 2014 Author Share Posted July 5, 2014 7/4/14 Squat 5 week Box Squat barx5 75x5 95x5 115x3 125x5 140x5 160x8 (prescribed 5) I got 10 reps last month with this same weight but my leg has really been botheirng me. The pain has come back in my hip and I'm having issues. But the more I warmed up today the better it felt, the best it's felt in 5 days. Also, my shoulders gave out on this before my legs. I still had a lot of reps in me but my shoulders and back were giving out. In fact I actually got a lower back pump from this! 5 sets of 5 reps on makeshift reverse hyper abs Called it there. Quote Link to comment Share on other sites More sharing options...
dpc Posted July 6, 2014 Author Share Posted July 6, 2014 7/5/14 Bench 5 week Bench press barx5 65x5 75x5 90x3 100x5 115x5 130x8 (prescribed 5) close grip floor press barx5 85x5 100x5 115x5x2 db row 30x15 40x15 50x15 36 total wide grip pull ups 2 sets of 8 reps on make shift reverse hyper Quote Link to comment Share on other sites More sharing options...
dpc Posted July 9, 2014 Author Share Posted July 9, 2014 7/8/14 Military Press 5 week Military Press barx5 60x5 70x3 75x5 90x5 100x7 (prescribed 5) speed bench barx3x2 65x3 75x3x6 wide grip lat pulldown (squeeze back at bottom) 50x10 60x10 70x10 80x10 ez curl bar lying tri extensions 45x15x2 db shrugs 50x20x2 25 total wide grip pul ups Quote Link to comment Share on other sites More sharing options...
dpc Posted July 12, 2014 Author Share Posted July 12, 2014 7/11/14 Squat 3 week Box Squat 75x5 95x5 115x3 135x3 150x3 170x8 (prescribed 3. 3 reps better than last month on same weight) 18" rack pull 135x3 165x3 195x3 225x3 After these first two lifts I was pretty fried. GHR two sets of five reps makeshift reverse hyper 3 sets of 8 reps abs Quote Link to comment Share on other sites More sharing options...
dpc Posted July 13, 2014 Author Share Posted July 13, 2014 7/12/14 Bench 3 week Bench barx5x2 65x5 75x5 95x3 105x3 120x3 135x5 (prescribed 3) close grip floor press barx5 75x5 100x5 120x5 seated row with cablestack and v grip 50x10 60x10 70x10 80x10 hard squeeze of the back on each rep db holds for 30 seconds each 60 lbs 70 lbs x2 Back is pretty sore after this weekends session, but a good sore. Things feel good. I'm happy with how my bench feels. It's not neccassarily the weight but more how it feels. Very controleld on the way down and coming up well. Quote Link to comment Share on other sites More sharing options...
MattM Posted July 13, 2014 Share Posted July 13, 2014 I'm glad things are feeling good, keep on working hard! I miss ya, I'll drop a line soon buddy! Quote Link to comment Share on other sites More sharing options...
dpc Posted July 17, 2014 Author Share Posted July 17, 2014 7/16/24 Military press 3 week Military press 45x5 60x5 70x3 85x3 95x3 105x5 (prescribed 1) Two less reps than last month but I'm not concerned at all. Had to work 12 hours the day before so I was pretty spent. Speed bench Barx3x2 65x3 75x3x6 Tate presses 12x20x3 Wide grip lat pull down 60x12 70x12x2 70 lbs is the point where its more about the weight and less about the movement for me Cable flyes 30x15x2 20.pull ups Quote Link to comment Share on other sites More sharing options...
MattM Posted July 17, 2014 Share Posted July 17, 2014 Any day you can get five reps when prescribed one is a good day! Nice work Quote Link to comment Share on other sites More sharing options...
dpc Posted July 18, 2014 Author Share Posted July 18, 2014 I'm stupid. It was prescribed 3 reps. Quote Link to comment Share on other sites More sharing options...
dpc Posted July 20, 2014 Author Share Posted July 20, 2014 (edited) 7/18/14 Squat 531 week Box Squat 75x5 95x5 115x5 140x5 160x3 180x5 (prescribed 1) 18" rack pull 135x3 165x3 195x1 225x1 240x1 makeshift reverse hyper 3 sets of 8 reps abs 7/19/14 bench 531 week bench press barx5 60x5 75x5 95x3 115x5 130x3 145x4 (prescribed 1) I called it here. It's the first time in awhile my leg has felt completely fine so I wanted to take advantage of it and play some soccer. When I got home I did some band pushdowns and band pull aparts Edited July 20, 2014 by dpc Quote Link to comment Share on other sites More sharing options...
dpc Posted July 24, 2014 Author Share Posted July 24, 2014 7/22/14 military 1 week 45x5 60x5 70x5 80x3 90x5 100x3 110x5 (prescribed 1) wide grip pulldown 60x12x3 squeezing at bottom i cant even remember what i did. i know i did abs and db bench press with low weight and a slow descent. dont really remember truthfully Quote Link to comment Share on other sites More sharing options...
dpc Posted July 27, 2014 Author Share Posted July 27, 2014 7/26/14 deload squat Climbed a mountain..... how's that for a deload on squat day? 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted August 1, 2014 Author Share Posted August 1, 2014 7/29/14 Delaoad upper body Friend and mom are in town. Did a reload where with dumbbells and multiple movements. Truthfully don't remember all that I did but it was mostly low weight high rep stuff Quote Link to comment Share on other sites More sharing options...
MattM Posted August 1, 2014 Share Posted August 1, 2014 You're not deloading, you're reloading Quote Link to comment Share on other sites More sharing options...
dpc Posted August 2, 2014 Author Share Posted August 2, 2014 8/1/14 Squat 5 week Box Squat barx5 80x5 100x5 120x3 130x5 150x5 170x10 (prescribed 5. Two reps more than last month) 18" rack pull 135x3 165x3 195x1 225x1 240x1 one leg hip thrsuts 2 sets of 8 each leg abs Quote Link to comment Share on other sites More sharing options...
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