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Post by joeldibattista on May 24, 2009 23:27:29 GMT -5
22/05/2009 - Week 20 - Day 5
Bench Press
20 x 5
60 x 5
80 x 5
95 x 4
110 x 4
117.5 x 3
125 x 2 x 2
132.5 x 1 x 2
125 x 2 x 2
117.5 x 3
100 x 5
85 x 5 [39]
Squat
20 x 5
60 x 5
95 x 5
115 x 3 x 2
Belt
135 x 3
Knee wraps
150 x 3
160 x 3 x 4 [29]
DB Flies
10 x 5
Pushdowns
10 x 5
RDL
5 x 5
NL for day: [68]
Training time: 180 mins
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Very tired. Easy session on paper, but I struggled to finish.
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Post by joeldibattista on May 24, 2009 23:28:13 GMT -5
Number of fundemental lifts for week 20: 229
Coefficient of intensity for week 20: 0.187
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Post by joeldibattista on May 25, 2009 18:12:04 GMT -5
25/05/2009 - Week 21 - Day 1
Squat
20 x 4
60 x 4
100 x 4
115 x 4
46 NXG+ briefs & belt
160 x 3
Knee wraps
180 x 3
205 x 2 x 4 [22]
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 3
48 F6
140 x 3
170 x 2 x 4 [20]
Squat
60 x 3
105 x 3
125 x 3
Belt
145 x 3 x 3 [15]
3 Board
120 x 2
140 x 2
160 x 2 x 3 [10]
DB Press
10 x 5
Conv. Deadlift
5 x 5
NL for day: [67]
Training time: 235 mins
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Had to dig deep for this one. Felt nauseous all day. Moved the squats well. Shirt work was awesome, easiest I've moved 85% before, and it was in my loose shirt.
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Post by benburgess on May 26, 2009 14:05:52 GMT -5
If you follow your comments after your workouts through this cycle, you can really see how the cns drain builds and flows through a cycle. You always were a winge-r though  |
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Post by joeldibattista on May 26, 2009 18:09:44 GMT -5
If you follow your comments after your workouts through this cycle, you can really see how the cns drain builds and flows through a cycle. You always were a winge-r though I lived in England for 5 years mate; learnt from the best. |
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Post by benburgess on May 27, 2009 11:40:00 GMT -5
You learnt to drink from the best I'll give you that |
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Post by joeldibattista on May 27, 2009 18:11:32 GMT -5
You learnt to drink from the best I'll give you that I only went to Scotland twice mate. |
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Post by joeldibattista on May 27, 2009 18:25:47 GMT -5
27/05/2009 - Week 21 - Day 2
Deadlift With Pause BTK
40 x 4
70 x 4
115 x 4
135 x 4
Belt
160 x 4 x 3 [20]
Bench Press
20 x 5
60 x 5
85 x 5
100 x 5
110 x 4 x 3 [22]
Deadlift
70 x 4
115 x 4
135 x 4
Belt
160 x 3
NXG+ briefs
180 x 3
195 x 3 x 4 [26]
DB Flies
10 x 5
Front Squat
5 x 3
NL for day: [68]
Training time: 195 mins
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Post by joeldibattista on May 31, 2009 18:16:56 GMT -5
29/05/2009 - Week 21 - Day 3
Squat
20 x 4
60 x 4
95 x 4
115 x 4
Knee wraps & belt
150 x 4
160 x 3 x 5 [26]
Bench Press
20 x 5
60 x 5
80 x 5
95 x 4
110 x 4
117.5 x 3 x 2
125 x 2
132.5 x 1 x2
125 x 2
117.5 x 4
110 x 5
100 x 5
85 x 6 [45]
DB Press
10 x 5
Squat
60 x 3
105 x 3
125 x 3
Belt
145 x 2 x 3 [12]
Pushdowns
10 x 5
RDL
5 x 5
NL for day: [83]
Training time: 240 mins
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Tough!
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Post by joeldibattista on Jun 2, 2009 19:13:48 GMT -5
Number of fundemental lifts for week 21: 218
Coefficient of intensity for week 21: 0.205
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Post by joeldibattista on Jun 2, 2009 19:18:30 GMT -5
01/06/2009 - Week 22 - Day 1
Squat
20 x 4
60 x 4
95 x 4
115 x 4
Belt
135 x 3
46 NXG+ briefs
160 x 3
Knee wraps
180 x 3
205 x 3 x 4 [29]
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 3
48 F6
140 x 3
160 x 2
180 x 1 x 3 [17]
Squat
60 x 4
95 x 4
115 x 4
Belt
135 x 5 x 4 [28]
3 Board
120 x 2
140 x 2
160 x 2 x 3 [10]
NL for day: [84]
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Post by joeldibattista on Jun 2, 2009 19:19:57 GMT -5
02/06/2009 - Week 22 - Day 2
GPP
Sled drag - 50m x 12
Landmines
10 x 3
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Post by joeldibattista on Jun 3, 2009 20:29:32 GMT -5
03/06/2009 - Week 22 - Day 3
Defecit Deadlift
60 x 4
100 x 4
125 x 3
Belt
150 x 4
160 x 4 x 3 [23]
Bench Press
20 x 4
60 x 4
80 x 4
95 x 4
110 x 4 x 2
117.5 x 3 x 2
125 x 2 x 2
132.5 x 1 x 2
125 x 2 x 2
117.5 x 3 x 2
110 x 4
100 x 5
85 x 6 [53]
DB Flies
10 x 5
Rack Pull
135 x 4
160 x 3 x 2 [10]
NL for day: [86]
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Post by joeldibattista on Jun 8, 2009 18:49:02 GMT -5
05/06/2009 - Week 22 - Day 4
Bench Press
20 x 4
60 x 4
80 x 4
95 x 4
110 x 3 x 2
125 x 3 x 4 [26]
Squat
20 x 5
60 x 5
95 x 5
115 x 5
Belt & knee wraps
150 x 5
160 x 4 x 4 [31]
2 Board
100 x 3
120 x 3 x 2
140 x 3 x 4 [21]
RDL
5 x 4
Pushdowns
10 x 4
NL for day: [78]
Training time: 145 mins
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Post by joeldibattista on Jun 8, 2009 18:50:04 GMT -5
Number of fundemental lifts for week 22: 248
Coefficient of intensity for week 22: 0.205
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Post by joeldibattista on Jun 8, 2009 18:55:55 GMT -5
08/06/2009 - Week 23 - Day 1
Squat
20 x 3
60 x 3
95 x 3
115 x 3
46 Super Centurion bottoms & belt
160 x 3
Knee wraps
180 x 3
205 x 3
220 x 2 x 2 [19]
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 3
48 F6
140 x 3
170 x 2 x 4 [20]
Squat
60 x 4
95 x 4
115 x 3
Belt
135 x 3
155 x 2 x 4 [18]
3 Board
120 x 2
140 x 2
160 x 2 x 3 [10]
DB Press
10 x 4
Conv Deadlift
5 x 3
NL for day: [67]
Training time: >240 mins
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Post by benburgess on Jun 9, 2009 15:18:46 GMT -5
Nice session that.
bench is flying.
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Post by joeldibattista on Jun 9, 2009 23:30:09 GMT -5
Very happy with how bench is going.
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Post by joeldibattista on Jun 10, 2009 18:44:47 GMT -5
10/06/2009 - Week 23 - Day 2
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 3
125 x 3 x 2
135 x 2
140 x 1 [18]
Deadlift
70 x 3
120 x 3
140 x 3
Belt
160 x 2
50 Viking bottoms
180 x 2
205 x 3 x 2
220 x 2 x 2 [20]
Bench Press
20 x 5
60 x 5
85 x 5
100 x 5
110 x 4 x 4 [26]
DB Flies
10 x 5
Hypers
8 x 4
NL for day: [64]
Training time: 185 mins (including drug test)
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Deviated from the plan a little to bench 3 plates raw and paused (something I haven't done in a long time), which was very very easy. Quite pleased.
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 11, 2009 0:14:51 GMT -5
hey you forgot to mention the drug test- that added some GeePeePee.
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