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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#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
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
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 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 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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#37
Jul 10, 2011 20:45:08 GMT -5
Post by joeldibattista on Jul 10, 2011 20:45:08 GMT -5
do you guys think i should keep to the program (doing flies), and do light upper back work as gpp? I would stick to the program and do some pushing GPP, flies or dumbbell pressing. |
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#37
Jul 10, 2011 20:46:28 GMT -5
Post by joeldibattista on Jul 10, 2011 20:46:28 GMT -5
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.. This is normal. I always have to dig deep to finish the deadlifting as I'm tired and sore from Monday and second deadlift movement is always tough. This is where you build the strength IMO! |
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#37
Jul 10, 2011 20:47:42 GMT -5
Post by joeldibattista on Jul 10, 2011 20:47:42 GMT -5
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? Just because it is hard, doesn't mean your max isn't right. As with Wednesday's pulling, I quite often find Friday's squatting harder than Monday because of the fatigue. |
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#37
Jul 10, 2011 20:48:25 GMT -5
Post by joeldibattista on Jul 10, 2011 20:48:25 GMT -5
do you guys think it's ok to include rear delt work in the workouts, of should I do this on off-days? Why do you feel you need it? |
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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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#37
Jul 11, 2011 21:39:13 GMT -5
Post by joeldibattista on Jul 11, 2011 21:39:13 GMT -5
You could replace the dips (upper SPP) with upper back work.
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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 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 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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#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 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 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 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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#37
Jul 27, 2011 16:50:52 GMT -5
Post by uwe on Jul 27, 2011 16:50:52 GMT -5
week 1 day 2
deadlift
4 sets of 3 with 160kg
incline
6 sets of 4 with 60kg in smith machine
chinups : 5 sets of 5
rack pull
4 sets of 3 with 170kg
hate them
standing leg curl supersetted with abs
5 sets of 10 each leg + 5 sets of 10
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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? 