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Domination Of The Pink Weights


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#401 OFFLINE   dpc

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Posted 07 November 2014 - 07:37 PM

11/7/14

 

Squat 3 week

Box squat

barx5x2

95x5

115x5

135x3

160x3

180x3

205x3

 

sumo deadlift

115x3

135x3

160x2

180x1

210x1x2

 

GHR

3 sets of 5

 

abs

calves



#402 OFFLINE   dpc

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Posted 08 November 2014 - 09:04 PM

11/8/14

Bench 3 week

 

Bench Press

 

barx5

65x5x2

80x5

95x3

105x3

120x3

140x3

155x3

 

Slight incline DB press

20x8

30x8

40x8

50x8

 

Pretty sure that is a PR. I'm really bad at one armed pressing so I was happy I got over that 50 lbs hump, although I do remember a long time ago one arm shoulder pressing like 55 pounds.

 

seated row

50x8

60x8x2

 

Band extensions

4 sets of 15 reps



#403 OFFLINE   dpc

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Posted 11 November 2014 - 09:11 PM

11/11/14

Military Press 3 week

 

Military Press

barx5x2

65x5

80x3

95x3

105x3

120x3

 

Speed bench

barx3x2

65x3x2

85x3x2

Take off weight and add bands

61 lbs of tension at top

barx3x9 three different hand positions

 

Pulldown with grip inside of breaking point on wide grip bar

60x10

70x10x2

 

Chest flye on flat bench

15x8

20x8

25x8

 

tri pushdown with cablestack

3 sets of 15 60 or 70 lbs

supersetted with

3 sets of 12 hammer curls 20 lbs

 

Lately all my assistance work has been done with 45 sec to 1 min rest.



#404 ONLINE   MattM

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Posted 11 November 2014 - 10:43 PM

I'm loving the workouts, there's variety and lots of effective assistance work in the mix.  Keep it up.  



#405 OFFLINE   dpc

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Posted 14 November 2014 - 11:39 PM

11/14/14

Squat 531 week

 

Box Squat

 

Barx5x2

95x5

115x5

135x5

150x3

170x3

195x3

215x2 (prescribed 1)

A few days ago I saw a video of a guy named Amit Sapir setting a world record squat in training. In the video the guy helping him yelled "split the floor"

The last rep of the last set was the first time I ever stalled on a squat. After a fwe inches off the box I quit moving up. I panicked and heard the words "split the floor" in my head and just pushed my feet out as hard as I could. I fired through the sticking point.

 

It's been a tough few weeks on my leg. I usually do a heavy pulling movement after I squat but called th heavy stuff there.

 

GHR

5 sets of 5 reps

PR on volume and also the first time I really felt this in my hamstrings. Happy about this

 

Abs

 

Calves

 

Saving energy for hopefully a big bench tomorrow. PR is in my sights...



#406 OFFLINE   dpc

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Posted 15 November 2014 - 03:20 PM

11/15/14

Bench 531 week

 

bench

barx5x2

70x5

85x5

105x3

130x5

145x3

165x1

At this point I was 10 lbs from my PR. I could either try and tie it or break it. I chose the latter.

 

180x0

 

The bar made 4 inches above my chest and stalled. My spotter let me fight for it but I couldn't get it. Pretty disappointed.

 

flat bench db press

25x8

35x8

45x8

55x8

 

Barely got this. Not because of the weight, but when I went to move back onto the bench with the weight I was barely able to control it and the DB's almost fell on me.

 

Band tri extenstions

4 sets of 20



#407 ONLINE   MattM

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Posted 16 November 2014 - 08:15 AM

Dylan I am extremely proud you fought for that PR. The miss doesn't matter, you will hit 180 soon, but the fact you tried kicks ass. Sorry we've been playing phone tag, I've been hired as a trainer and balancing that and my other job has taken a lot of my time.

#408 OFFLINE   dpc

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Posted 16 November 2014 - 08:46 AM

Dylan I am extremely proud you fought for that PR. The miss doesn't matter, you will hit 180 soon, but the fact you tried kicks ass. Sorry we've been playing phone tag, I've been hired as a trainer and balancing that and my other job has taken a lot of my time.


N worries. Like I said in my voicemail I was just checking in so nothing important! We'll talk soon!

#409 OFFLINE   dpc

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Posted 19 November 2014 - 07:13 PM

11/18/14

 

Military Press 531 week

 

Warm up

DB bench

15x20x2

 

Military Press

55x5

70x5

85x3

100x5

115x3

125x3 (prescribed 1)

Best lift of the whole cycle for any exercise. The 115x3 felt like crap but it improved.

 

Speed bench

barx3x3

65x3x2

85x3x2

took off weight and added bands. 61 lbs of resistance at top

barx3x8

 

Throughout the entire speed bench session I continued to rotate 3 different grips

 

Lat pulldown with rope (the one you always see at a cable stack machine)

50x3x15

 

I really liked these. Bringing it down slow towards the top of my chest would effect my upper back while just dropping down a few inches where I pulled it down put the stress on my middle back.



#410 OFFLINE   dpc

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Posted 22 November 2014 - 02:40 PM

11/22/14

Deload squat

 

Free squat

barx5x2

65x5

95x5

135x3

155x1

170x1

185x1

 

Better form but still feel so weak in the free squat. I thought box squatting would help it. Maybe it's just the fact that I haven't done a free squat in a long long time.

 

GHR

3 sets of 8

 

Last week I did 5 sets of 5, but I think today was more impressive. Or better. However you want to say it.

 

Abs