Fitness Log

[oso0960]

Hey bro do you have a planned deload in your routine? It looks like you have 3 heavy days which could work but I don't think you'll be able to progress indefinitely without backing off every now and then.

 

[Tblock1]

Hey bro do you have a planned deload in your routine? It looks like you have 3 heavy days which could work but I don't think you'll be able to progress indefinitely without backing off every now and then.

No actually I dont. Any ideas?

Sunday 5.22.11

Bench lockouts (instead of 2 board press, each rep completely paused on safety's)
45x5
95x5
135x5
185x3
205x3
225x1
235x3 (all solid reps, weak though)
190x5

CGIBP (one of my new favorite exercises)
3x5x165 (solid.....I use a very high incline too, possibly higher than 45 degress)

DB Row (each rep paused completely on ground)
3x8xheaviest db in gym

Comments: Good workout. Bench lockouts were kind of weak, but cgibp went great and db row was very good. Normally I can do like 30 reps with that db but instead this time I paused it on the ground each rep and focused on slow contraction. Felt great

 

[oso0960]

Hmm.. well eventually you'll reach a plateau and stop progressing. And then if you keep it up you'll start regressing. If you've plateaued for a couple weeks or actually do start regressing, it's probably time for a deload to let your body recover and adapt. Here's a pretty good article about deloading:

T NATION | Get Bigger By Doing Less

I suggest cutting your volume down for a deload.

If you're like me you'll get too excited because you're feeling a little better and start lifting heavy again too soon and end up lifting the same weights for the next 4 years lol.

 

[Tblock1]

Tuesday 5.24.11

Dynamic bench
8x3x170 (2 wide grip, 3 normal, 3 close)

DB Extension on floor
2x8x35's

Squats
135x5
185x3
225x3

Weighted pullups
3x3x50

Comments: All in all good workout. I kept the squats real light as I havent done them in a while and I wanted to be fully recovered for deadlifts. Bench felt quite explosive and pull ups were decent for not having done them in a bit

 

[oso0960]

Nice bro. Do you feel like you're repping faster on the speed benches?

 

[Tblock1]

Nice bro. Do you feel like you're repping faster on the speed benches?

I do! My form feels better and I definitely feel more powerful. I started with 165 and moved to 170 I will probably stay there for a bit

 

[Tblock1]

Thursday 5.26.11

Deadlift
355x5

Military press
135x12 PR (Huge +3 )
2x6x135

Grip stuff

Plate pinches smooth sides together
10's x 1:30 right hand, 1:15 left hand
5's x 1:00 both hands
10's x :45 right hand, :30 left hand

Comments: Great workout! I'm only on my second week of consistent lifting yet 355x5 felt easier than 345x5, and I got 135 for 12 very solid reps on military press, an all time pr by far! Grip stuff was little weak but I havent worked grip directly in months so that is to be expected.

Right now I got a lot of good things going. I'm back home so I got lots of good food, I dont have a ton to do so theres time to lift, and I dont have army pt. However I did stop taking creatine for the last 3 weeks but I'm going to start again

 

[JDid23]

nice PR bro!!! amazing how you did it after your second week back to lifting.

 

[Tblock1]

nice PR bro!!! amazing how you did it after your second week back to lifting.

Thanks jdid! I dont even know where that came from haha no way I would have thought I was anywhere near 135x12, 135x9 even surprised me. Hows the lifting coming for you?

 

[SPEKTOR-AAA]

Rest does wonder good bros....!!!!!