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My Training Journal
- Thread starter ExtraMile
- Start date
Today - Deload bench and deadlift
20mins cycling
Deadlift
132 x 5
198 x 3
226 x 3
226 x 3
226 x 3
very easy...
Benchpress managed to get some decent explosive power on these...
bar x 8
88 x 8
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
my form is deff getting better these weights were super easy I felt pretty strong on bench too today
Reverse Grip Bench
110 x 16 kinda uncomfortable on wrists... PR
Cable Crossover all PR's
(short rest between sets)
3 plates per side x 25
4 plates per side x 20
5 plates per side x 12
6 plates per side x 7
holy chest pump batman!
Curl Grip Chins (strict reps)
7
5
3
2
2
1
= 20 total reps PR
bodyweight = 207lbs
Seated Cable Row
13 plates x 8
stack + 22lb plate x 13 kinda a PR...
stack + 33lb plate x 8 PR
Wide Grip Pulldown - I need bigger lats!
11 plates x 13 PR
13 plates x 9 PR
loose style of reps...
CGBP
110 x 6
187 x 6 PR
20mins cycling
awesome workout!
20mins cycling
Deadlift
132 x 5
198 x 3
226 x 3
226 x 3
226 x 3
very easy...
Benchpress managed to get some decent explosive power on these...
bar x 8
88 x 8
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
my form is deff getting better these weights were super easy I felt pretty strong on bench too today
Reverse Grip Bench
110 x 16 kinda uncomfortable on wrists... PR
Cable Crossover all PR's
(short rest between sets)
3 plates per side x 25
4 plates per side x 20
5 plates per side x 12
6 plates per side x 7
holy chest pump batman!
Curl Grip Chins (strict reps)
7
5
3
2
2
1
= 20 total reps PR
bodyweight = 207lbs
Seated Cable Row
13 plates x 8
stack + 22lb plate x 13 kinda a PR...
stack + 33lb plate x 8 PR
Wide Grip Pulldown - I need bigger lats!
11 plates x 13 PR
13 plates x 9 PR
loose style of reps...
CGBP
110 x 6
187 x 6 PR
20mins cycling
awesome workout!
Tblock1
New member
Nice work especially on close grip bench! Video it up sometime along with regular bench, I want to see how your grip is. Lol at you saying 226 and 132 was light on deadlift and bench, it better be
So you did some reps explosive on bench? I have been doing explosive bench once a week and haven't seen a real benefit from it, what did you think?Nice work especially on close grip bench! Video it up sometime along with regular bench, I want to see how your grip is. Lol at you saying 226 and 132 was light on deadlift and bench, it better be
just did it today really exploded the bar up, explosive strength is my weakness in all of the big 3 lifts right now especially squats.
Cant wait for 198 CGBP then 226 is the next goal after that
might have to start wearing wrist wraps for them though, touching high on my chest with a close grip is a little uncomfortable on my wrists...
Im starting the 5/3/1 on monday. I will be using the "Boring But Big" template so basically after my squat/dead/bench/military I will just do more sets of that lift, then finish with one assistance exercise.
I will be doing competition squats ie just breaking parallel.
I will be lifting 3x per week.
Starts on monday with a squat day and 5+ reps. Mondays top squat weight is 226.
I will be doing competition squats ie just breaking parallel.
I will be lifting 3x per week.
Starts on monday with a squat day and 5+ reps. Mondays top squat weight is 226.
I've done this program.
With your ADD you won't make a whole meso-cycle without changing shit up lol
lol well Ill try. Deadlift day looks boring as fuck and I would rather do seated cable row instead of one arm row on benchpress day. Im also pissed there is no weighted dips or leg presses in the program. It also sucks how you keep the weight the same for the 5x10 sets until you reset your maxes after 6 weeks. But if it works then whatever lol, other than that it looks good and the 5x10 will help me with form and explosive power.
Im gonna add in some calf work on deadlift and squat day. But also the short workouts will give me time for the cardio we were talking about. Might do some basic conditioning work too like complexes every so often.
wow that looks awesome, like I said even though there is some stuff not included that I would have liked to do, Im gonna give it a try and if its working then Ill keep it. If my numbers get up that high I might compete sooner than October...
