uwe
Newbie
Posts: 45
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#37
Jul 25, 2011 16:38:35 GMT -5
Post by uwe on Jul 25, 2011 16:38:35 GMT -5
#37 week 1 day 1 bench 5 sets of 3 with 90kg squat 6 sets of 3 with 120kg bench 4 sets of 6 with 80kg flyes supersetted with back raises 5 sets of 10 each sprained my wrist a couple of days ago, so benching hurts... That's why I didn't try to do 5 sets of 3 with 95kg... The 90kg was relatively easy, it was just my wrist that was killing me. My wrist already is a lot better than two days ago (when it happened), so I figure things will be ok next week..
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uwe
Newbie
Posts: 45
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Post by uwe on Jul 24, 2011 7:03:12 GMT -5
All that I can say is that it is proven most effective running two prep cycles and one peaking cycle. At least that's what I've read.
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uwe
Newbie
Posts: 45
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#37
Jul 23, 2011 16:22:11 GMT -5
Post by uwe on Jul 23, 2011 16:22:11 GMT -5
Gym closed again, f**k... Don't know if i'm going to do week 4 day 4 session on monday, or week 1 day 1... (plan is to run 37/37/32) Or a combination..
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uwe
Newbie
Posts: 45
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#37
Jul 20, 2011 6:21:59 GMT -5
Post by uwe on Jul 20, 2011 6:21:59 GMT -5
week 4 day 2 slept only three hours last night, plus had to train in the morning because of work...
bench 2 sets of 3 with 90kg, super easy 2x100kg 2x100kg 1x100kg, failed on the second pretty sure that under 'normal' conditions, I would have nailed this...
deadlift 2 sets of 3 with 170kg 3 sets of 2 with 180kg
bench 4 sets of 4 with 85kg easy
supersetted flyes with standing leg curls supposed to be lunges, but I still can't to these properly because of an ankle sprain I suffered a couple of weeks ago... so : 5 sets of 10 supersetted with 5 sets of 10, each leg no rest between sets
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uwe
Newbie
Posts: 45
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#37
Jul 18, 2011 16:29:45 GMT -5
Post by uwe on Jul 18, 2011 16:29:45 GMT -5
week 4 day 1
wanted to punish myself for not getting to the gym in time friday, so I just did friday's bench session today...
squat 2 sets of 3 with 120kg 3 sets of 2 with 130kg this was very hard... Maybe because I spent last night playing basketball?
bench 5 sets of 2 with 95kg easy...
squat 4 sets of 2 with 120 kg easy...
bench 4 sets of 6 with 80kg I think spotter helped a little bit on the last two reps of the last two sets. Pretty sure that without this, I would have failed...
Chinup 4 sets of 8, pretty hard
Hyperextensions instead of goodmornings, because my back was just exhausted from the squatting 5 sets of 10, with static hold at the top (every rep)
flyes 5 sets of 10, very light
then 5 minutes of running at 15 km/h, to work on conditioning for the basketball season...
edit : just wanted to add that this session was very hard, the squatting just killed me. They were definately much harder than expected, hopefully this was just because of basketball...
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uwe
Newbie
Posts: 45
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#37
Jul 16, 2011 17:45:32 GMT -5
Post by uwe on Jul 16, 2011 17:45:32 GMT -5
wanted to get day 3 in, but the gym was closed.. opening hours changed on saturday, only open until 8pm I Think I'm just going to skip this day, and add a bench session on monday or increase the volume and have only one bench session.If i add one, then it would become 2 squat&2 bench sessions. Or do you guys think this is too much? With the 85% bench coming up next wednesday?
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uwe
Newbie
Posts: 45
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Post by uwe on Jul 16, 2011 16:25:38 GMT -5
Any results so far? thinking about running this cycle after completing 37/37/32, now in third week of my first 37...
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uwe
Newbie
Posts: 45
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#37
Jul 15, 2011 3:39:55 GMT -5
Post by uwe on Jul 15, 2011 3:39:55 GMT -5
week 3 day 2
deficit deadlift 4 sets of 4 with 160kg pretty easy
bench, all reps paused.. 2 sets of 3 with 90kg 2 sets of 2 with 95kg 2 sets of 3 with 90kg 4x80kg 5x75kg 6x70kg 7x65kg
rack pull 4 sets of 4 with 170kg hate these!
flyes 5 sets of 10
lunge 5 steps each leg x 5
abs 3 sets of 10
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uwe
Newbie
Posts: 45
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#37
Jul 12, 2011 17:23:25 GMT -5
Post by uwe on Jul 12, 2011 17:23:25 GMT -5
Joel, do you mean all upper SPP or just the dips?
anyway; week 3 day 1
squat 5 sets of 3 with 125kg third rep went very slow in all sets
because the bench was occupied, I figured I would do my second round of squats imediately after the first round.. 5 sets of 5 with 105kg looked more like a goodmorning than a squat...
bench 5 sets of 3 with 90kg
push up 5 sets of 10, easy flyes 5 sets of 10
edit : seems like I forgot abs.. oops..
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uwe
Newbie
Posts: 45
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#37
Jul 11, 2011 11:08:06 GMT -5
Post by uwe on Jul 11, 2011 11:08:06 GMT -5
Because I feel my upper back strength is lacking (which I feel could help me with my bench press), and there isn't any upper back work included in the program...
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uwe
Newbie
Posts: 45
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#37
Jul 9, 2011 6:21:38 GMT -5
Post by uwe on Jul 9, 2011 6:21:38 GMT -5
week 2 day 3
squat 6 sets of 3 with 120kg supposed to be 115kg, but felt too easy...
bench 6x60 5x70 2x4x80 2 sets of 3 with 90 2 sets of 2 with 95 4x85 5x80 6x75 7x65
squat 4 sets of 2 with 115 too easy..
was short on time, so I did a couple of exercises together flies 5x10 supersetted with 5x5 close grip chinup
close grip bench 5 sets of 10 with 40kg supersetted with goodmornings 5 sets of 6 with 50kgs
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uwe
Newbie
Posts: 45
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#37
Jul 7, 2011 11:50:16 GMT -5
Post by uwe on Jul 7, 2011 11:50:16 GMT -5
week 2 day 2
deficit deadlift 4 sets of 4 with 150kg
bench 5 sets of 4 with 80kg
deadlift 5 sets of 3 with 160kg my back was pretty much dead after this. also noticed that my grip was lacking; after using some chalk, is was much better though
flys 5 sets of 10
standing leg curl 5 sets of 10
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uwe
Newbie
Posts: 45
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#37
Jul 5, 2011 12:12:20 GMT -5
Post by uwe on Jul 5, 2011 12:12:20 GMT -5
sq 5 sets of 2 with 120kg
bench 6 sets of 2 with 95 kg, all reps paused 1st set was rather hard, but the rest was pretty easy
squat 4 sets of 3 with 115 easy, finished this in 15 minutes
I didn't have a lot of time left, because I got off work at 8pm and the gym closed at 10pm, so : pushups supersetted with rear delt flies 5 sets of 10 each
do you guys think it's ok to include rear delt work in the workouts, of should I do this on off-days?
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uwe
Newbie
Posts: 45
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#37
Jul 2, 2011 15:45:24 GMT -5
Post by uwe on Jul 2, 2011 15:45:24 GMT -5
week 1 day 3 bench, all reps paused 7x60 6x65 5x70 4x75 2 sets of 3 with 80 2 sets of 2 with 85 2 sets of 3 with 80 4x75 6x70 8x65 10x60 This wasn't too bad at all, I was expecting much worse
squat 2 sets of 3 with 105kg, no belt 5 sets of 3 with 115kg, belt this was really hard, meaning that my max is lower than 150kg, but as long as I'm not getting any fails, I don't think I'm going to lower my max, or what do you guys think?
close grip bench 5 sets of 10 reps with 40kg
safety squat bar gm wide stance, 5 sets of 5 with 50kg
machine fly supersetted with machine rear delt flies 5 sets of 10 each
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uwe
Newbie
Posts: 45
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#37
Jun 30, 2011 4:00:48 GMT -5
Post by uwe on Jun 30, 2011 4:00:48 GMT -5
week 1 day 2 deadlift 4 sets of 3 with 157,5kg (belt)
dumbell incline press 4 sets of 6 with 22kg dumbells (supposed to be 6 sets of 4, misread..)
dips 5x5 bw
deadlift from boxes 4 sets of 3 with 167,5 kg
lunges 5 sets of 5 with 50kg
abs 3x10
the rack pulls always kill me, i don't know why. My deadlift sucked today, too. probably because I trained at 10 AM, not used to this..
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uwe
Newbie
Posts: 45
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#37
Jun 29, 2011 6:46:02 GMT -5
Post by uwe on Jun 29, 2011 6:46:02 GMT -5
#37 week 1 day 1
bench 80 kg 5 sets of 3 -> extremely easy...
squat 105kg 5 sets of 5 this weight shouldn't be this hard, but I have to admit it actually was... First set was done without a belt
chin ups 5x close grip 5x wide grip 5x close grip 5x wide grip 5x wide grip
bench 70kg 4 sets of 6 again extremely easy, i'm really thinking that I should bring my max up
back extensions (very fast, no static hold at the top or anything) 5 sets of 10
do you guys think i should keep to the program (doing flies), and do light upper back work as gpp?
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uwe
Newbie
Posts: 45
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Post by uwe on Jun 28, 2011 3:31:39 GMT -5
omg, you're totally right, I just misread what you said. Thanks! I think i'm going to try this approach after finishing my next two prep cycles (starting this week, think i will be keeping a log)
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uwe
Newbie
Posts: 45
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Post by uwe on Jun 25, 2011 14:17:44 GMT -5
Ben ; but when using only two weeks to peak, how can you really know your true maxes? Because you're not really going for a 1rm..
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uwe
Newbie
Posts: 45
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Post by uwe on Jun 4, 2011 5:09:37 GMT -5
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uwe
Newbie
Posts: 45
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Post by uwe on Feb 8, 2011 7:00:08 GMT -5
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