Awesome man! Its a great feeling to get a bench PR innit?!
yeah im living in carmel indy, got two gyms i swing between.
carmel total fitness (for the most part) and LA fitness (closer but not as good)
Hey good stuff man! The 45's +35's was a big deal when I did that so I know how it is. The 225 isn't long away now...
Workout is solid man, good job.
Time to max on squat and deadlift tonight. No idea what to expect. My previous maxes are 335 on squat and 325 on deadlift. I don't normally use straps for anything but I may go ahead and use them on deadlift tonight.
Last week didn't go as planned but I am back on track, mostly.
Greyskull Linear Progression, 1st session
bar x 15
95 x 3
135 x 2
150 lbs 2 x 5, 150 x 10
I am not used to doing 10 reps in a set so I am glad I dropped down to 150 lbs on this. I got some wrist wraps and they are helpful.
bar x 10
135 x 4
185 x 2
225 lbs 2x5, 225x10
Again I am not used to 10 reps on squats, so these were very hard from an endurance standpoint. Strengthwise 225 was not a challenge.
Neck Harness and Curls - no time
I think I will like the new set and rep scheme, and some new exercises like chins (and eventually weighted chins) will be good too. The overall plan includes stuff like HIIT but I am working my way into it slowly.
hey man good luck on the new workout!! I have very poor stamina - so I know where your coming from bro.
looks like you started at exactly the right spot, great work
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I tried Agile 8, it feels like crap while you're doing the foam rolling (especially the IT band stuff) but afterward I did feel better. It wasn't the transcendent experience I thought it might be but I will keep doing it.
Carry on with it Paul, not doing bad at all.
Thanks Terry. It is a little annoying to lower the work set weights but I think it is the right move.
135 x 3
185 x 2
225 x 12
I could've kept going after 12. I am not really sure why I stopped. Just tired I guess. Strength was fine, they were flying up the same at rep 1 and rep 12. Conditioning needs work.
bar x 10
75 x 3
95 x 5
95 x 5
95 x 10
These were tough at the end.
Pull-up negatives - several sets of 3. I am working toward real pull-ups but at 240 lbs I am just not there yet. My lats felt smoked after doing these.
Neck Harness - 25 lbs 4 x 30
First two sets were good, last two were struggles starting around rep 20.
good job Paul... i think if we both start doing some conditioning we'll be set bro!
For sure fooz. The weather is improving here (finally) so I have some plans for HIIT and GPP.
Hey good work going on in here!
and I HATE pullups hehe. I still can't do a pullup without my shoulder getting irritated. I gave up completely on pull ups a long time ago and stuck with chins.
I said pull-up but I meant chinup. The ones with my palms facing me. My lats are pissed at me but they should adjust in a week or so. Thanks Split.
Ladder Method chins - 3 sets of 3 rep ladders (negatives), total of 18
Ladder Method push-ups - 2 sets of 4 rep ladders, 1 rep, 2 reps, total of 23
I've never been good at either of these so I have a long road ahead of me. I am trying to keep them "easy" like my new program says.
Also did some foam rolling and other stretching based on DeFranco's Agile 8.
Last edited by killxswitch; 04-08-2011 at 11:26 PM.
Like those efforts bro, covering a lot of ground.
Last edited by Coke; 04-08-2011 at 11:30 PM.
Thanks Coke. The new program definitely has some differences and I am doing things I've never done before.
Bar x 15
95 x 4
135 x 2
152.5 for 2 x 5, 152.5 x 10
Took forever to get warmed up for these. The pushups and pull ups have me kind of sore and stiff.
bar x 10
135 x 3
185 x 3
230 for 2 x 5, 230 x 15
The room was vibrating by rep 11 but I wanted to get to 15. Whew.
Curls - 55 x 15, 55 x 12
Neck Harness - 25 for 4 x 32
Started kind of sluggish but things improved as I got going. I should've warmed up more.
Last edited by killxswitch; 04-13-2011 at 07:35 PM.
What's this 'ladder method' you speak of? Sounds interesting. A new innovative way to do chins for chin weaklings? I'm in! Nice deads back there dude-man. 225x12 is no joke, plus you had more in the tank! Start doing that cardio man... It's already helped me with my lifts. The better shape you're in the more energy you can save doing lifts.
22 - 5'11'' - 215 lb
PR's - Squat 355 | Bench 305 | Sumo Deadlift 435 | Total 1095
P Clean 98 KG | Jerk 106 | Full Clean 106 |
Philippians 4:13 - "I can do anything through Christ who strengthens me."
"I'm really impressed with your dedication. I will call it your jedication." - killxswitch
J O U R N A L !TJW
wow dude 230 x 15 squat? If i did more then 5 squats I think i'd be on the ground gasping for air. props to you bud