Low Stress, 5% Fatigue
Pause Bench x 3 @ 9-10:
275 @ 8
295 @ 9
305 @ 10
295 @ 9.5
295 @ 9.5
295 @ 10
Incline BP x 3 @ 9-10:
185 @ easy
205 @ easy
225 @ 9.5
245 @ 10
225 @ 9
225 @ 9.5
Shoulder Press/Incline DB Press:
4 x 15 x 50's
Pullups:
5 x 12, 8, 8, 8, 8 x BW
Not too bad. Really gotta get my bench up. In any case, I think if I get a bit weaker, I could still match or increase my meet bench in July, as I really F-ed up that 347 (got the press, but screwed up the rack). I could maybe get 2.5 more kilo's than the 152.5 I got whites on.
Wednesday, May 25, 2011
Tuesday, May 24, 2011
5-24-11 Meso 3/Block 2/Week 1 Lower 1
Start of intensity block, still no belt (will add next week)
Low Stress, 5% Fatigue
Squat x 3 @ 9-10:
315 @ easy
410 @ 9
440 @ 10
460 @ 10
435 @ 9.5
435 @ 9.5
I was at a Gold's where the racks were setup such that I was forced to face the mirrors. This threw me off on the first sets and a little less on the latter sets. The 460 wasn't too hard and I was probably good for more. Seeing as how my best belted 3rm was 475, I was pretty stoked about this.
RDL's x 3 @ 9-10:
315 @ easy
405 @ 7
500 @ 11 (2 reps)
460 @ 10 (held the bar at top for about 10 breaths...alpha)
Decline Abs:
5 x 8 x 25 (switched to on the chest after first 2 sets)
Midwest humidity...was sweating more than anyone else in the gym. In my soaked clothes and chucks I weighed in at 246 after my workout. This probably puts me in high 230's in morning naked.
I'm contemplating what to do for July meet. I will try and keep the carbs low, and maybe to a bit of cardio the next few weeks on travel, but that's soooo tough. If I can keep myself under 240, then try to lose 10 lbs in the last month before the meet, then 10 lbs of water for 14-hour weigh in...I might try to do 220 weight class. Thoughts?
Low Stress, 5% Fatigue
Squat x 3 @ 9-10:
315 @ easy
410 @ 9
440 @ 10
460 @ 10
435 @ 9.5
435 @ 9.5
I was at a Gold's where the racks were setup such that I was forced to face the mirrors. This threw me off on the first sets and a little less on the latter sets. The 460 wasn't too hard and I was probably good for more. Seeing as how my best belted 3rm was 475, I was pretty stoked about this.
RDL's x 3 @ 9-10:
315 @ easy
405 @ 7
500 @ 11 (2 reps)
460 @ 10 (held the bar at top for about 10 breaths...alpha)
Decline Abs:
5 x 8 x 25 (switched to on the chest after first 2 sets)
Midwest humidity...was sweating more than anyone else in the gym. In my soaked clothes and chucks I weighed in at 246 after my workout. This probably puts me in high 230's in morning naked.
I'm contemplating what to do for July meet. I will try and keep the carbs low, and maybe to a bit of cardio the next few weeks on travel, but that's soooo tough. If I can keep myself under 240, then try to lose 10 lbs in the last month before the meet, then 10 lbs of water for 14-hour weigh in...I might try to do 220 weight class. Thoughts?
5-20-11 Meso 3/Block 1/Week 3 Upper 2
Got a 7-day pass at a "local" Gold's. Was driving and flying all day so was super tired.
High Stress, 10% Fatigue (not actually this much stress cuz I took it easy after traveling)
CGBP x 5 @ 9-10:
Worked up to one or two sets at 265, then back down to 245 for a few more sets.
OHP x 5 @ 9-10:
Worked up to 155, then back down to 135.
Pullups and straight arm pulldowns.
Cut it here...weak as fawk.
High Stress, 10% Fatigue (not actually this much stress cuz I took it easy after traveling)
CGBP x 5 @ 9-10:
Worked up to one or two sets at 265, then back down to 245 for a few more sets.
OHP x 5 @ 9-10:
Worked up to 155, then back down to 135.
Pullups and straight arm pulldowns.
Cut it here...weak as fawk.
5-18-11 Meso 3/Block 1/Week 3 Lower 2
High Stress, 10% Fatigue
Deads vs 100 lbs Resistance x 5 @ 9-10:
315 @ 7
365 @ 9
405 @ 10
365 @ 9
365 @ 9.25
Had to use straps cuz I picked a hole in my hand.
Pjavascript:void(0)ause Squats x 5 @ 9-10:
315, 365, 315, 315, 315 (6 reps)
My hips and back were feeling funky so I was hesitant to do anything, but decided to keep it light. These were still tough.
Some side abs and recovery work.
Deads vs 100 lbs Resistance x 5 @ 9-10:
315 @ 7
365 @ 9
405 @ 10
365 @ 9
365 @ 9.25
Had to use straps cuz I picked a hole in my hand.
Pjavascript:void(0)ause Squats x 5 @ 9-10:
315, 365, 315, 315, 315 (6 reps)
My hips and back were feeling funky so I was hesitant to do anything, but decided to keep it light. These were still tough.
Some side abs and recovery work.
Wednesday, May 18, 2011
5-17-11 Meso 3/Block 1/Week 3 Upper 1
High Stress, 10% Fatigue
Pause Bench x 5 @ 9-10:
225 @ easy
265 @ 7.5
280 @ 9
280 @ 9
280 @ 10.25
250 x 4 @ 10.25
Incline BP x 5 @ 9-10:
185 @ 8
205 @ 9.25
185 @ 8
185 @ 8
185 x 10 (lol wut?)
DB Shoulder Press:
4 x 12 x 50, 50, 45, 45's
Seated CG Rows:
5 x 12 x 150, 180, 180, 180, 180
Pause Bench x 5 @ 9-10:
225 @ easy
265 @ 7.5
280 @ 9
280 @ 9
280 @ 10.25
250 x 4 @ 10.25
Incline BP x 5 @ 9-10:
185 @ 8
205 @ 9.25
185 @ 8
185 @ 8
185 x 10 (lol wut?)
DB Shoulder Press:
4 x 12 x 50, 50, 45, 45's
Seated CG Rows:
5 x 12 x 150, 180, 180, 180, 180
Monday, May 16, 2011
5-16-11 Meso 3/Block 1/Week 3 Lower 1
High Stress, 10% Fatigue
Squats x 5 @ 9-10:
365 @ 9
405 @ 10
405 @ 10
365 @ 9.5
365 @ 9
365 @ 9.5
fml I HATE 5 rep squats at elevation on a diet with a sunburn after a day of hiking and a long day at work.
RDL's x 5 @ 9-10:
315 @ 8
365 @ 9
365 @ 9
405 @ 9.5
405 @ 9.5
365 @ 9.5
Skipped box squats...I got enough leg work in.
Decline Abs:
5 x 8, 8, 8, 12, 12 x 25
Contrast shower and I will now die this evening.
Squats x 5 @ 9-10:
365 @ 9
405 @ 10
405 @ 10
365 @ 9.5
365 @ 9
365 @ 9.5
fml I HATE 5 rep squats at elevation on a diet with a sunburn after a day of hiking and a long day at work.
RDL's x 5 @ 9-10:
315 @ 8
365 @ 9
365 @ 9
405 @ 9.5
405 @ 9.5
365 @ 9.5
Skipped box squats...I got enough leg work in.
Decline Abs:
5 x 8, 8, 8, 12, 12 x 25
Contrast shower and I will now die this evening.
Saturday, May 14, 2011
5-14-11 Meso 3/Block 1/Week 2 Upper 2
Medium Stress, 5-7% Fatigue
CGBP x 3 @ 8-9:
275 @ 8
275 @ 8.5
275 @ 8.5
275 @ 8.5
275 @ 9.25
260 @ 8.5
260 @ 9
I was reducing the time between sets to hit my fatigue percent and keep my workout time down. I was pausing lots of these reps too and doing a full lockout.
OHP x 3 @ 8-9:
135 @ easy
155 @ 7.5
175 @ 8.5
175 @ 9
155 @ 8
155 @ 8.5
155 @ 8.5
155 @ 8
155 @ 9.25
Again, was rushing these to hit my fatigue in a reasonable time.
JM Press x 3 @ 8-9:
135 @ easy
155 @ 7
175 @ 8
195 @ 9
185 @ 9
This was my first time ever doing these heavy and it is kind of weird. Unless I'm doing a light weight it's hard to actually work the muscle. I think at heavy weight it works the CNS more than anything, and gets your elbows used to lots of stress. I did some high-rep sets @ 135 later on.
Pullups:
5 x 8 x BW, 10, BW, BW, BW (had to cheat a little on the last few)
Curlz:
3 x 8 x 35's
A little recovery workout. Will go on hike tomorrow with special lady.
CGBP x 3 @ 8-9:
275 @ 8
275 @ 8.5
275 @ 8.5
275 @ 8.5
275 @ 9.25
260 @ 8.5
260 @ 9
I was reducing the time between sets to hit my fatigue percent and keep my workout time down. I was pausing lots of these reps too and doing a full lockout.
OHP x 3 @ 8-9:
135 @ easy
155 @ 7.5
175 @ 8.5
175 @ 9
155 @ 8
155 @ 8.5
155 @ 8.5
155 @ 8
155 @ 9.25
Again, was rushing these to hit my fatigue in a reasonable time.
JM Press x 3 @ 8-9:
135 @ easy
155 @ 7
175 @ 8
195 @ 9
185 @ 9
This was my first time ever doing these heavy and it is kind of weird. Unless I'm doing a light weight it's hard to actually work the muscle. I think at heavy weight it works the CNS more than anything, and gets your elbows used to lots of stress. I did some high-rep sets @ 135 later on.
Pullups:
5 x 8 x BW, 10, BW, BW, BW (had to cheat a little on the last few)
Curlz:
3 x 8 x 35's
A little recovery workout. Will go on hike tomorrow with special lady.
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