Deloading Week: I'm only working out 3 days this week because I'm headed to the cottage on Thurs.
Bench Press 2x15 195lbs.
Hammer Curls 2x15 35lbs.
Dips 2x15 Body Weight
This is a real nice break. You feel fatigued after each set, but it's not nearly the level of the 6+2+2+2.
Squat 225 2x15
Rack Pulls 225 2x15
Calf Raises 100 2x15
Last deloading day.
Assisted Pull Ups. 70lbs. 2x15
Supported Tbar Rows. 100lbs. 2x15
SM Seated Military Press. 145lbs. 2x15
Back at it Monday. I think the next set of exercises will be better for my low back. I'm wondering if you could keep doing this forever, or after a year or so should another program be used. I guess if I'm still getting results I'll keep using this system.
That's awesome you decided to make a change! Your lifts are looking pretty strong. I had a back issue a few years back, which became aggravated by conventional deads and seated presses. I ended up ignoring it and trying to work through it (alternate exercises), which just made it worse. I had no choice (at the time) to switch to modified sumo and totally do away with presses. After a few months, the sharp pains in the lower back began to dissolve and I worked my way back into it slowly. Now, I watch it a lot more carefully and don't hesitate to take time off or avoid certain things.
(SQ) 550 (BP) 425 (DL) 550
2014 Goals: 365 raw bench; Triple bodyweight deadlift; 1500 meet total @ 198
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Thanks for the words of encouragement, Carl. I lost a bit of strength on my bench, due to 4 days of debauchery.
Bench Press 275x6,285x6,295x6,305x6+2+2+2
Hammer Curls 40x6,45x6,50x6,55x6+2+2+2
10 min. Brisk Walk
I ate 1,490 calories today. My plan is to up the calories by 500 a day per week until I get to 3,000. I may have a hard time getting it in while trying to eat cleanly. I'll do my best.
Leg Day!! Hack squats were ass to the grass. I did stiff legged dead lifts and they shredded my hamstrings.
Hack Squats 275x6,295x6,315x6,335x6+2+2+2
Stiff Legged DL's 125x6,135x6,145x6+2+2+2
Seated Calf Raises 100x6,115x6,125x6,135x6+2+2+2
40 mins walking (moderate pace)
Overall, this was super busy. I should have got to the gym more, but at least I got everything in once. I did play some softball for the first time in 20 years on Thurs.. My body felt worse than after leg day.
Assisted Pull Ups (neutral grip) 85x6,70x6,55x6,40x6+2+2+2
Supported T-Bar Rows 135x6,145x6,155x6,170x6+2+2+2
Seated Military Presses (SM) 225x6,235x6,245x6,255x6+2+2+2
I'm on hiatus until 9-10-12. The tennis elbow was too much to bare with the hammer curls. Dr. suggested two weeks off. I will probably do legs a few times, but I'm going to try to recoup a bit.