Chez Posted December 26, 2020 Author Share Posted December 26, 2020 great session today: Sled pulls and drags we did it 4 different way (hold a bar behind our back, attached to our weight belt, pushing and holding a bar in front going backwards) 2 times down and back each way for a total of 8 times down and back. Didn't do a great job of keeping track of the weight but more weight this time. Top sets were over 400 lbs counting the sled Standing Overhead Barbell Press 4 warm ups 190 lbs - 5x, 6x, 6x, 5x 230 lbs - single 170 lbs - 15x AMRAP. Happy with that Barbell JM press 135 lbs - 8x 155 lbs - 8x 175 lbs - 8x 195 lbs - 7x EZ Curl Bar Preacher Curls 70 lbs - 8x 90 lbs - 8x 100 lbs - 8x 110 lbs - 8x 120 lbs - 6x 70 lbs - 20x Measured my Biceps at the end to see where I was with a pump and got spot on 20". Now I just need to keep growing to make this my cold measurement 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 27, 2020 Author Share Posted December 27, 2020 (edited) Only had time for deadlifts today cause I have a tight work deadline to meet Deadlifts 5 warm ups 365 lbs - 6x, 6x, 6x, 6x 440 lbs - explosive single. That moved crazy fast and easy. Moved like 315. Even my friend said he’s never seen me lift that fast and explosive. Felt dam good. I made sure to get amped up and it worked big time. 320 lbs - 12x. Left a couple in the tank good session Edited December 27, 2020 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 30, 2020 Author Share Posted December 30, 2020 Accessory work tonight Lat Pulldowns with yes 4 All grips 2 warm ups 180 lbs - 8x 190 lbs - 8x 200 lbs - 8x 210 lbs - 8x Medium Width Cable Rows with Yes 4 All Grips 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine Rear Laterals 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine One Arm Curls 2 warm ups 170 lbs (stack) - 4 sets of 10x each arm 130 lbs - 20x each arm Leg Extensions 2 warms ups 200 lbs - 10x 215 lbs - 10x 230 lbs - 10x 245 lbs (stack) - 10x prone Hamstring Curls 95 lbs - 10x 125 lbs - 10x 140 lbs - 10x 155 lbs - 10x gratuitous bicep picture 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted December 30, 2020 Share Posted December 30, 2020 9 hours ago, Chez said: Accessory work tonight Lat Pulldowns with yes 4 All grips 2 warm ups 180 lbs - 8x 190 lbs - 8x 200 lbs - 8x 210 lbs - 8x Medium Width Cable Rows with Yes 4 All Grips 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine Rear Laterals 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine One Arm Curls 2 warm ups 170 lbs (stack) - 4 sets of 10x each arm 130 lbs - 20x each arm Leg Extensions 2 warms ups 200 lbs - 10x 215 lbs - 10x 230 lbs - 10x 245 lbs (stack) - 10x prone Hamstring Curls 95 lbs - 10x 125 lbs - 10x 140 lbs - 10x 155 lbs - 10x gratuitous bicep picture GAINS!!!!!!! 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 31, 2020 Author Share Posted December 31, 2020 Fantastic chest session tonight. In such a great groove. Busted out the slingshot for overload work Flat Barbell Bench Press 4 warm ups 260 lbs - 6x, 6x, 6x, 6x 315 lbs - smooth single Slingshot work 285 lbs - 3 doubles with slingshot 300 lbs - double with SS 315 lbs - double with SS 330 lbs - single with SS 345 lbs - single with SS Close Grip Floor Press - all reps paused 235 lbs - 3x 265 lbs - 2x 295 lbs - 2x. Wow. That moved well Incline Barbell Bench Press 225 lbs - 3x 255 lbs - 2x 285 lbs - 2x. Wow. Felt easy. I had another rep but I’ll save it 225 lbs - 10x then spotter used finger tips to help lock out 11x Machine Pec Deck Flys 250 lbs (stack) - 4 sets of 12x Leg Press Machine Calf Raises 1 warm up 300 lbs - 4 sets of 30x gratuitous forearm picture: 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 14 Author Share Posted January 14 (edited) Argh. Been training but been lazy about posting. I’m actually in an Amazon groove right now with all my power lifts getting stronger. Instead of training to log the workout I didn’t let’s just start with last nights great chest workout and move forward Flat Barbell Bench Press 4 warm ups 260 lbs - 6x, 7x, 7x, 6x 325 lbs - smooth single Slingshot work 295 lbs - 3 doubles with slingshot 310 lbs - double with SS 325 lbs - double with SS 340 lbs - single with SS. Easy but hit the pegs on the way up throwing me off balance 355 lbs - single with SS Close Grip Floor Press - all reps paused 235 lbs - 3x 270 lbs - 2x 305 lbs - 1x nice, more in the tank Incline Barbell Bench Press 235 lbs - 3x 265 lbs - 2x 295 lbs - 2x. Ya buddy 255 lbs - 6x Machine Pec Deck Flys 250 lbs (stack) - 4 sets of 10x video of all the bench press working sets Edited January 14 by Chez 3 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 18 Author Share Posted January 18 (edited) This weekends training: Saturday 1/16/21 Started of with sled work in the gym with 3 other training partners. Which did it with 4 different styles (holding a bar behind the back facing forward, Attached to our weight belt facing forward, Pushing forward and lastly pulling backward with a bar). Did 2 times down and back each style for a total of 8 times down and back. Took about 1.5 hrs between all our sets. Next week we made a promise to track the weight better Standing Barbell Overhead Press warm ups 190 lbs - 6x, 7x, 7x, 6x 245 lbs - single attempt. So Freaking Close! Just couldn't completely lock the elbows ARGH! This would have been an all time PR and that PR was fresh while this was fatigued. Here is a still of the attempt. I'll restart the cycle upping the base weight and try to get it when it comes up again for revenge. had to use the bar I hate also 185 lbs - 10x Flat Barbell JM Press Warm ups 135 lbs - 8x 160 lbs - 8x 185 lbs - 8x 205 lbs - 8x Tried to do some flask work but a training partner wanted me to show him and he the flask all messed up with sweat so decided to try it again tomorrow after I saw the flask texture was all messed up Today 1/17/21 Squats warm ups 290 lbs - 6x, 7x, 6x, 6x 365 lbs - single. I was a little shaky but got it. Legs are still feeling yesterdays sled work 255 lbs - 16x. I left a few in the tank. I'm pretty tired Flask 1 Hand Pinch warm ups 83.5 lbs - 3 singles each hand 73.5 lbs - 2 doubles each hand 63.5 lbs - 2 triples each hand 63.5 lbs - 2 singles with 10 second holds each hand Machine Rear Delt Flys 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine One Arm Bicep Curls warm ups 170 lbs - 4 sets of 10x each arm 125 lbs - 25x each arm Edited January 18 by Chez 3 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted January 18 Share Posted January 18 9 hours ago, Chez said: This weekends training: Saturday 1/16/21 Started of with sled work in the gym with 3 other training partners. Which did it with 4 different styles (holding a bar behind the back facing forward, Attached to our weight belt facing forward, Pushing forward and lastly pulling backward with a bar). Did 2 times down and back each style for a total of 8 times down and back. Took about 1.5 hrs between all our sets. Next week we made a promise to track the weight better Standing Barbell Overhead Press warm ups 190 lbs - 6x, 7x, 7x, 6x 245 lbs - single attempt. So Freaking Close! Just couldn't completely lock the elbows ARGH! This would have been an all time PR and that PR was fresh while this was fatigued. Here is a still of the attempt. I'll restart the cycle upping the base weight and try to get it when it comes up again for revenge. had to use the bar I hate also 185 lbs - 10x Flat Barbell JM Press Warm ups 135 lbs - 8x 160 lbs - 8x 185 lbs - 8x 205 lbs - 8x Tried to do some flask work but a training partner wanted me to show him and he the flask all messed up with sweat so decided to try it again tomorrow after I saw the flask texture was all messed up Today 1/17/21 Squats warm ups 290 lbs - 6x, 7x, 6x, 6x 365 lbs - single. I was a little shaky but got it. Legs are still feeling yesterdays sled work 255 lbs - 16x. I left a few in the tank. I'm pretty tired Flask 1 Hand Pinch warm ups 83.5 lbs - 3 singles each hand 73.5 lbs - 2 doubles each hand 63.5 lbs - 2 triples each hand 63.5 lbs - 2 singles with 10 second holds each hand Machine Rear Delt Flys 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine One Arm Bicep Curls warm ups 170 lbs - 4 sets of 10x each arm 125 lbs - 25x each arm Great pressing and pinch Chez! 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 18 Author Share Posted January 18 1 hour ago, pancho_grip_lift said: Great pressing and pinch Chez! Thanks buddy. Ramping the pinch back up. Trying to beat my 93.5 lb flask PR once I peak 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 20 Author Share Posted January 20 Yesterday’s quick accessory training; Lat Pulldowns 2 warm ups 190 lbs - 8x 200 lbs - 8x 210 lbs - 8x 220 lbs - 8x One Arm Machine Rows 87.5 lbs - 8x each arm 100 lbs - 8x each arm 112.5 lbs - 8x each arm 125 lbs - 8x each arm Prone Hamstring Curls 95 lbs - 10x 125 lbs - 10x 140 lbs - 10x 155 lbs - 10x Leg Press Machine Calf Raises 1 warm up 240 lbs - 50x, 50x, 35x, 35x 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted March 4 Author Share Posted March 4 Enter the ramp up phase of this third cycle. Every rep felt clean and strong. Tonight’s workout: Flat Barbell Bench Press 5 warm ups 270 lbs - 5x, 5x, 5x, 5x 320 lbs - smooth single 290 lbs - 3 doubles with slingshot 305 lbs - double with slingshot 320 lbs - double with slingshot 335 lbs - single with slingshot 350 lbs - single with slingshot Barbell Floor Press - every rep paused 230 lbs - 3x 260 lbs - 2x 290 lbs - 1x Incline Barbell Bench Press 225 lbs - 2x 255 lbs - 2x 285 lbs - 2x 235 lbs - 9x Machine Pec Deck Flys 250 lbs (Stack) - 4 sets of 10x Took a break from logging. I kept training just needed the break from logging to clear my head with so personal stuff going on. I’m back now. Let’s go! 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted March 11 Author Share Posted March 11 (edited) Argh. So I missed logging my last 3 workouts again. Lifted Saturday, Sunday and last night. Good sessions but I’m just going to log tonight and try to more consistent going forward. Here’s tonight’s training: Flat Barbell Bench Press 5 warm ups 270 lbs - 5x, 5x, 5x, 5x 325 lbs - smooth single 295 lbs - 3 doubles with slingshot 310 lbs - double with slingshot 325 lbs - double with slingshot 340 lbs - single with slingshot 355 lbs - single with slingshot Barbell Floor Press - every rep paused 235 lbs - 3x 265 lbs - 2x 295 lbs - 1x Incline Barbell Bench Press 230 lbs - 2x 260 lbs - 2x 290 lbs - 2x. That moved real fast and even my partner commented that it was faster than last weeks 285 245 lbs - 8x. Also happy with that. Partner said I could have probably gotten the 9th but I decided to save it Machine Pec Deck Flys 250 lbs (Stack) - 4 sets of 10x note: next week I plan attempting an all time bench PR and it will be on my fifth set fatigued.....getting stronger Edited March 11 by Chez 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted March 11 Share Posted March 11 1 hour ago, Chez said: Argh. So I missed logging my last 3 workouts again. Lifted Saturday, Sunday and last night. Good sessions but I’m just going to log tonight and try to more consistent going forward. Here’s tonight’s training: Flat Barbell Bench Press 5 warm ups 270 lbs - 5x, 5x, 5x, 5x 325 lbs - smooth single 295 lbs - 3 doubles with slingshot 310 lbs - double with slingshot 325 lbs - double with slingshot 340 lbs - single with slingshot 355 lbs - single with slingshot Barbell Floor Press - every rep paused 235 lbs - 3x 265 lbs - 2x 295 lbs - 1x Incline Barbell Bench Press 230 lbs - 2x 260 lbs - 2x 290 lbs - 2x. That moved real fast and even my partner commented that it was faster than last weeks 285 245 lbs - 8x. Also happy with that. Partner said I could have probably gotten the 9th but I decided to save it Machine Pec Deck Flys 250 lbs (Stack) - 4 sets of 10x note: next week I plan attempting an all time bench PR and it will be on my fifth set fatigued.....getting stronger Hey Chez! Good luck on that PR next week... you will do well I'm sure 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted March 11 Author Share Posted March 11 1 hour ago, pancho_grip_lift said: Hey Chez! Good luck on that PR next week... you will do well I'm sure Thanks buddy. I have been experimenting with how to peak with this programming and my body’s response. I have failed before but I think I have learned a lot and should be better prepared next week. Will take video 1 Quote Link to comment Share on other sites More sharing options...
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