EricMilfeld Posted February 25, 2017 Author Share Posted February 25, 2017 Squat 471x3 PR! 351x10 Bench 261x7 230x10 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted February 25, 2017 Share Posted February 25, 2017 Crazy to see the numbers in this log Eric! Nice work... are you following a certain programming protocol or just going by feel? 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted February 25, 2017 Author Share Posted February 25, 2017 9 hours ago, jvance said: Crazy to see the numbers in this log Eric! Nice work... are you following a certain programming protocol or just going by feel? Thank you, Jon! I'm doing a little bit of both. My basic template is as follows: Squats and Benches -3 weeks of a set of 5, finishing the workout with a higher rep set or the occasional paused set with lower reps -then just like above but doing a top set of 3 Deadlift -just like squats and benches but substituting sets of 9 and 5, or sometimes higher reps -also, I'll do a set of snatch grip deadlifts in place of a second high rep set The only assistance work I do is curls and weighted chins. My third week of a set of 5 and third week of a set of 3 on squats and bench may be 100% efforts, but with deadlifts I always leave a rep in the tank at the very least. And of course I reserve the right to adjust and mix it up as I go along. 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted February 28, 2017 Author Share Posted February 28, 2017 Bench 251x9 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 1, 2017 Author Share Posted March 1, 2017 Axle Deadlift 384x12 Axle Snatch Grip 374x5 Chin Ups 295x4 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 4, 2017 Author Share Posted March 4, 2017 Squat 362x9 351x3 (5 second pauses) Bench 264x7 (post pec tear PR!) 251x2 (5 second pauses) 2.5" Diameter Hammer Curls 72x6 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 6, 2017 Author Share Posted March 6, 2017 Bench 226x14 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 8, 2017 Author Share Posted March 8, 2017 Axle Deadlift 395x12 Snatch Grip 384x5 Chin Ups 280x7 (PR!) 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 11, 2017 Author Share Posted March 11, 2017 Squat 378x9 386x2 (5 second pauses) Bench 280x5 (post pec tear PR!) 256x2 (5 second pauses) Hammer Curls like last week 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 14, 2017 Author Share Posted March 14, 2017 Girlfriend Push Ups -155 pound girlfriend on my back X 9 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 18, 2017 Author Share Posted March 18, 2017 Squat 386x9 PR! 391x2 5 second pauses Bench 295x3 post pec tear PR! 256x2 5 second pauses 2.5" Hammer Curls 67x10 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 20, 2017 Author Share Posted March 20, 2017 Bench 251x10 post injury PR! 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 20, 2017 Share Posted March 20, 2017 35 minutes ago, EricMilfeld said: Bench 251x10 post injury PR! Great repping Eric! 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 21, 2017 Author Share Posted March 21, 2017 23 hours ago, Shoggoth said: Great repping Eric! Thank you, Jason! I've gained a bit more weight (228) and my stubborn bench has decided to start moving again. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 22, 2017 Author Share Posted March 22, 2017 Axle Deadlift 438x9 Snatch Grip Axle 384x5 Chin Up 291x5 PR! 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 24, 2017 Author Share Posted March 24, 2017 Squat 396x7 PR 357x5 (no belt) Bench 306x2 post injury PR! 261x2 (5 second pauses) Thick Hammer Curls 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 27, 2017 Author Share Posted March 27, 2017 Bench 266x8 post injury PR! 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 29, 2017 Author Share Posted March 29, 2017 Axle Deadlift 453x9 Snatch Grip Axle 384x5 Chin Up 337x1 PR! - very brief rest, then 7 body weight pull ups 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 29, 2017 Share Posted March 29, 2017 Strong work! 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 29, 2017 Author Share Posted March 29, 2017 15 hours ago, Shoggoth said: Strong work! Thanks!! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 1, 2017 Author Share Posted April 1, 2017 Squat 407x7 PR! 396x2 (5 second pauses) Bench 311x failed on 2nd rep 266x2 (5 second pauses) Hammer Curled a 100 pound plate 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 1, 2017 Share Posted April 1, 2017 Damn nice! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 1, 2017 Author Share Posted April 1, 2017 12 hours ago, Shoggoth said: Damn nice! Thanks! I just recently had a little spike in body weight, and it's helping to inch my my weights upward. I'm at 230 now and don't want to gain anymore, as I just don't want to hassle with cutting weight for contests. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 1, 2017 Share Posted April 1, 2017 3 hours ago, EricMilfeld said: Thanks! I just recently had a little spike in body weight, and it's helping to inch my my weights upward. I'm at 230 now and don't want to gain anymore, as I just don't want to hassle with cutting weight for contests. I was always fat so I never had to worry about a cut haha! That said I'm starting keto today as I've been stalled too long. Here comes a summer of grilling and smoking! 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 2, 2017 Author Share Posted April 2, 2017 I was reading that a keto diet restricts protein. How long would you do it? Would your goal be to just maintain current levels of muscle? Quote Link to comment Share on other sites More sharing options...
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