still looking solid joey, wont take you long to get back on point!
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still looking solid joey, wont take you long to get back on point!
Yeah, I had a good day today.
Squat
Bar x 8, 5
135 x 5
205 x 5
275 x 5
added belt
335 x 3
385 x 5
435 x 3
485 x 1
435 x 3
385 x 5
315 x 5 x 3
Sumo GM
105 x 8 x 2
135 x 5
Hanging knee raise
BW x 20 x 3
lot of good reps in there joey! nice session
Good day indeed with the squats Matt.
Thanks guys. Rest of the week was ok. Deads still didn't feel right, so did what I could.
11/20
Incline
Bar x 8, 5
105 x 5
135 x 5
165 x 5
190 x 5
215 x 3
240 x 1
215 x 5
190 x 10
Best incline workout in some time
Chins
+20 x 5, 5, 10
HS Pulldown
2pps x 8 x 3
Rope Pushdown
30 x 12, 12, 8
BB Curl
70 x 15, 12
HS Curl
35's x12
Wednesday
Deads
135 x 5 x 3
235 x 5
315 x 5
370 x 3
440 x 1
500 x 1
315 x 1 x 10
DB Rows
70's x 8 x 5
Today
Bench
Bar x 8, 5
120 x 5
165 x 5
195 x 3
225 x 5
255 x 3
285 x 1 x 3
255 x 3
225 x 8
1/2 thumb from smooth
185 x 8 x 2
DB Bench
60's x 12, 12, 8
Tri Ext
40 x 12 x 3
I know your a fan of inclines, have you noticed any carryover to your bench?
Great work buddy. Strong squatting!
Brian h, in the past it has. But recently, things have been messed up with my right shoulder. I brought my grip in for bench again and it feels like once I get the strength up with it, there is a lot of potential. Am at thumb from the smooth right now. We deload this week and I am bumping the weights down a tad to work back up. Gonna shoot for an April meet to give time to make some gains.
Brian C, thanks dude. I just completely changed my squat stance up 2 weeks ago, so I was happy. Again, gonna drop the training weights down a bit to build back up.
11/26
Squat re-load
Bar x 8, 5
135 x 5
205 x 5
255 x 5
315 x 5
Hamstring Curl
40 x 20 x 5
Hanging knee raise
Bw x 12 x 5
I brought in my grip too. Ironically, it gives me way more power off the chest.
It certainly does Michael.
Incline re-load
Bar x 8, 5
105 x 5
135 x 5
155 x 5
Neutral Grip Chins
Bw x 10 x 3
HS Pulldown
Pps x 15 x 3
Rope Pushdown
10 x 20 x 3
Bb curl
40 x 20 x 2
Hammer Curl
20's x 30
Sometimes you gotta go down to get up.
Deadlift re-load
I just did
135 x 5 x 2
225 x 5 x 2
315 x 5
HS row
Pps x 15 x 5
Prone or chest supported DB row
35's x 15 x 5
Abs
Leg raise
5 x 12
11/30
Bench re-load
Bar x 8, 5
125 x 5
155 x 5
180 x 5
DB bench
30's x 20 x 3
Tri ext
20 x 20 x 3
Went out to christmas carnage Saturday. Helped out a 14 year old 242'er. He squatted and deadlifted 425. Benched 205
12/3
Squat
Bar x 8, 5
135 x 5
195 x 5
245 x 5
295 x 3
Belt
390 x 3
410 x 3
435 x 3
435 x 1, 455 x 1
315 x 5
Hamstring Curl
50 x 15 x 5
Weighted leg raise
20 x 10, 10, 8,8,8
Stretch
So the motto for now with the squat and bench is 3/5/1 and then have some fun. Get the required work in and do a few more sets. This week will be two quick singles, first one with the triple weight and then another just a bit heavier. Last set was a fast set of 5. With incline and dead it is 3/5/1 and done. Just get in the required reps.
12/4
Incline
Bar x 8, 5
100 x 5
120 x 5
145 x 3
170 x 3
195 x 3
215 x 3
Weighted chins, neutral grip
+20 x 8 x 2
+20 x 6, immediately to bw for 4 more
Pushdown
30 x 15, 15, 12
BB curl
60 x 20, 12
Hammer Curls
30's x 20
Got the lifting done in 45 minutes. Did 12 minutes on the eliptical and then stretched the upper body.
Real nice man, holding it all down very well.
14 y/o already squatting and pulling 425? Beast!!!
Nice work bro!
Last night did some recovery work, cardio, and stretched. Deadlift tonight. Weights are really down here, but messing around with a form change.
135 x 5 x 2
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
Use the squat machine, but faced into it like a front squat. Just a Pps x 15 x 3.
5 sets of 6 leg raises
Stretch
Next week for deadlift gonna maybe do speed singles and then on the 1 week work just up to 500 with this new form.
nice work joey, like the almost instinctive layout!
Should give me time to work on this new tweak dude.
12/7
Bench- still going thumb from the smooth. Adjusting. You'll see I put the middle back work here too.
Bar x 15, 5
115 x 5
145 x 5
185 x 3
230 x 3
245 x 3
260 x 3
260, 275 x 1
185 x 5
HS Row
2 pps x 15 x 3, x 12 x 2
DB Bench
80's x 10, 10, 8
DB Row
65's x 12 x 3, x 10 x 2
Tri ext
30 x 15 x 5
12/10
Squat
Bar x 8
135 x 5
195 x 5
245 x 5
290 x 3
Belt
365 x 5
390 x 5
410 x 5
Hamstring Curl
65 x 15 x 3, x 12 x 2
Hanging leg raise
+25 x 8 x 4, Bw x 15
Lower body stretch
12/11
Incline
Bar x 15, 5
100 x 5
120 x 5
145 x 3
160 x 5
180 x 5
205 x 5
Chins
+25 x 5 x 4, x 8
HS row
2 Pps + 25 x 12 x 3, x 8 x 2
Pushdown, different stack
80 x 12 x 3
Curl
70 x 15, 12
Hammer curl
35's x 15, 12
Upper body stretch
Eliptical