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Moya's Log of Insanity
- Thread starter moya
- Start date
damn a 1.5 BW bench is legit bro, always forget how little you weigh. I am lucky to have my arms be kinda short. but im a horrible deadlifter so its a double edged sword.
Def gaining some BW will and might be the only option to a big bench for you...i did 315x8 but im at 207 right now...also on a lot of shit ATm lol
Def gaining some BW will and might be the only option to a big bench for you...i did 315x8 but im at 207 right now...also on a lot of shit ATm lol
ok, a week behind on this log so here goes...
wendsday 1/12/11
deadlifts
warmup, 8x135, 4x225, 2x315, 1x405
3x3x435 grip was hard at first, made some adjustments 2nd and 3rd set and it was no prob...
speed pulls
3x3x355 good speed...
power shrugs
3x5x305 these got my traps pretty sore...
box jumps
3 reps per set, set indicated by steps used:
bw: 10 steps +top, 13,13,14,15,16,16,17
+45lb: 10,12
+25lb: 12,13,14
dumbell pullovers
5x80
5x100
3x110
2x110
db rows
2x8x120
reverse curl
10x45
wendsday 1/12/11
deadlifts
warmup, 8x135, 4x225, 2x315, 1x405
3x3x435 grip was hard at first, made some adjustments 2nd and 3rd set and it was no prob...
speed pulls
3x3x355 good speed...
power shrugs
3x5x305 these got my traps pretty sore...
box jumps
3 reps per set, set indicated by steps used:
bw: 10 steps +top, 13,13,14,15,16,16,17
+45lb: 10,12
+25lb: 12,13,14
dumbell pullovers
5x80
5x100
3x110
2x110
db rows
2x8x120
reverse curl
10x45
friday... 1/14/11
light bench
2x10x140
clean and jerks
2x135
1x155
1x185... wanted to do more, but didnt bring my chalk, wife moved it because baby was getting into it...
leg sled
8x8plates per side
5x9pps
5x10pps
drop set, 5 reps each weight
9,8,7,6,5,4,3plates per side
box jumps
5reps per height
bw: 10steps +top,13,15,15,16,17,17
+25lb: 12,13,14,15
bw: 20jumps x 15steps +top...
dips
2x10x45
light bench
2x10x140
clean and jerks
2x135
1x155
1x185... wanted to do more, but didnt bring my chalk, wife moved it because baby was getting into it...
leg sled
8x8plates per side
5x9pps
5x10pps
drop set, 5 reps each weight
9,8,7,6,5,4,3plates per side
box jumps
5reps per height
bw: 10steps +top,13,15,15,16,17,17
+25lb: 12,13,14,15
bw: 20jumps x 15steps +top...
dips
2x10x45
monday... 1/17/11 week 6
bench press
warmup 5x45, 5x95, 3x135, 1x175
2x5x190 not easy, made it...
CGBP
2x5x170 im doing pretty well with these
incline
goal 2x5x160
set 1. 3+1
set 2. 3+1
make up set. 2reps
these were very hard, im thinking because i have been working a lot at work and using my shoulders lifting, they have been a bit more fatigued... the +1 is just a re-racking, waiting 15 seconds and going again...
box jumps 5 reps per height
bw: 10steps +top,12,14,15,15,16,16
+25lb: 11
+45lb: 11
+70lb: 10 this was a lot of weight to jump with!
GM's
5x135
5x185
3x225
2x250
1x275, form not so hot on this one...
front squats ATG oly style
5x135
5x185
3x225
add light wraps and belt
1x275
1x295
0x315... not sure what happened here... just got tired i think...
bench press
warmup 5x45, 5x95, 3x135, 1x175
2x5x190 not easy, made it...
CGBP
2x5x170 im doing pretty well with these
incline
goal 2x5x160
set 1. 3+1
set 2. 3+1
make up set. 2reps
these were very hard, im thinking because i have been working a lot at work and using my shoulders lifting, they have been a bit more fatigued... the +1 is just a re-racking, waiting 15 seconds and going again...
box jumps 5 reps per height
bw: 10steps +top,12,14,15,15,16,16
+25lb: 11
+45lb: 11
+70lb: 10 this was a lot of weight to jump with!
GM's
5x135
5x185
3x225
2x250
1x275, form not so hot on this one...
front squats ATG oly style
5x135
5x185
3x225
add light wraps and belt
1x275
1x295
0x315... not sure what happened here... just got tired i think...
ok, got with needto about the body transformation contest... he dosnt have me doing a specific routine, so i think i can continue with these programs... if i miss lifts, fuck it i miss lifts, but i will be going on cycle soon, and what does that mean... well i should be able to gain strength imo, so this is all good...
i will be adding in a few isolation moves starting immediately
a few sets of curls and calf raises for starters... see how much energy i have once the cycle gets going...
i havent asked needto yet, but there is a PL meet i was looking at doing at the end of february, may continue with that...
diet started 2 days ago... found some cream cheese lemon bars my wife made the other day... almost going insane not being able to eat them...
i will be adding in a few isolation moves starting immediately
a few sets of curls and calf raises for starters... see how much energy i have once the cycle gets going...
i havent asked needto yet, but there is a PL meet i was looking at doing at the end of february, may continue with that...
diet started 2 days ago... found some cream cheese lemon bars my wife made the other day... almost going insane not being able to eat them...
wendsday... 1/19/11
deadlifts
warmup, 5x135, 5x225, 3x315, 1x405, 1x435
1x2x465... kinda ugly form on second rep...
speed pulls
3x3x380
power shrugs
3x5x330
db pullover
8x80
8x100
box jumps, 3 reps per height
bw: 10steps +top
now using bar instead of plate, to reduce momentum...
45: 8,9,10
65: 8,9
85: 7,8,9
100: 7,8
preacher curl
10x55
5x76
concentration curl
5x30/arm
8x25
21's
21x45
pullups
bw: 8, 5
+25: 1 ...finished...
deadlifts
warmup, 5x135, 5x225, 3x315, 1x405, 1x435
1x2x465... kinda ugly form on second rep...
speed pulls
3x3x380
power shrugs
3x5x330
db pullover
8x80
8x100
box jumps, 3 reps per height
bw: 10steps +top
now using bar instead of plate, to reduce momentum...
45: 8,9,10
65: 8,9
85: 7,8,9
100: 7,8
preacher curl
10x55
5x76
concentration curl
5x30/arm
8x25
21's
21x45
pullups
bw: 8, 5
+25: 1 ...finished...
