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Prince of Pull
- Thread starter miked8c
- Start date
miked8c
New member
Didn't have time to post my workout yesterday, so here is yesterday's workout.
Deadlift:
135x5
205x5
255x5
305x5
365x5
410x5
These were relatively easy, just like last workout I definitely had 2 more reps in me. When I use the word easy keep in mind the context, my face was beat red, I was grunting and truly busted my ass, after all the arey dead lifts. However my form was good and these weren't bad at all.
RDLs:
225x10x3
Never done these before, I watched a few tutorials on you tube for the form before I did them. They felt very intuitive and I had no trouble figuring out how to do them. However I do want to start doing this OverHand so that I can work on my grip and kill two birds with one stone.
GHRs and hanging from a bar to stretch the ol' spine.
Still sore from my floor press day and I have speed bench tomorrow, hopefully all goes well.
Good stuff, I like having a log again.
Deadlift:
135x5
205x5
255x5
305x5
365x5
410x5
These were relatively easy, just like last workout I definitely had 2 more reps in me. When I use the word easy keep in mind the context, my face was beat red, I was grunting and truly busted my ass, after all the arey dead lifts. However my form was good and these weren't bad at all.
RDLs:
225x10x3
Never done these before, I watched a few tutorials on you tube for the form before I did them. They felt very intuitive and I had no trouble figuring out how to do them. However I do want to start doing this OverHand so that I can work on my grip and kill two birds with one stone.
GHRs and hanging from a bar to stretch the ol' spine.
Still sore from my floor press day and I have speed bench tomorrow, hopefully all goes well.
Good stuff, I like having a log again.
miked8c
New member
Bench Day
Speed
Speed Bench (alternate grip every set, narrow,normal, wide, narrow, normal, wide, narrow, normal)
175x8x3
Felt good, my body was actually hoping of the bench a little at the top of every rep.
3 Board Press(3.25 in)
135x5, 185x5, 225x5, 255x5, 265x5, 265x3
Kind of sucked, I didn't have my normal board(two books duct taped together) so it was moving around alot, essentailly balancing on my chest. Next week should be tighter and better.
Hammies were sore a sht from RDLs.
BW 198
Speed
Speed Bench (alternate grip every set, narrow,normal, wide, narrow, normal, wide, narrow, normal)
175x8x3
Felt good, my body was actually hoping of the bench a little at the top of every rep.
3 Board Press(3.25 in)
135x5, 185x5, 225x5, 255x5, 265x5, 265x3
Kind of sucked, I didn't have my normal board(two books duct taped together) so it was moving around alot, essentailly balancing on my chest. Next week should be tighter and better.
Hammies were sore a sht from RDLs.
BW 198
miked8c
New member
Squat Day
Back Squat
135x5
225x5
285x5
315x3
365x2
405x4x1
I just did 4 singles with 405, I think I could have gotten a double my first set but this is my first day handling anything within 80 lbs. of this weight so I really wated to just get used to the different style of lifting.
Front Squat
225x5
255x5
225x5
Did these arms crossed style. These helped bump my squat up before through by really strengthening my core to handle big weight.
Today I was supposed to do weighted chins after my back squat but I made a game time decision and decided it would be better to focus on legs for the day.
Heres my question: I DL on Tuesdays, my upper back has been reasonably sore after I started doing heavy DLs. My next upper body day is thursday, if I did weighted chins two days after my DL day on Thursday would this be too much for my back? I would think not since the upper back is many a stabilizer on a DL.
I don't really like going from squats to weighted chins, I mean I always to chins after squats for decompression. However if I really want to crank the weight up and make an exercise out of them I would want them on an upper body day. Obviously I wont do them on my other upper body on Monday because thats the day before my deadlift day.
Back Squat
135x5
225x5
285x5
315x3
365x2
405x4x1
I just did 4 singles with 405, I think I could have gotten a double my first set but this is my first day handling anything within 80 lbs. of this weight so I really wated to just get used to the different style of lifting.
Front Squat
225x5
255x5
225x5
Did these arms crossed style. These helped bump my squat up before through by really strengthening my core to handle big weight.
Today I was supposed to do weighted chins after my back squat but I made a game time decision and decided it would be better to focus on legs for the day.
Heres my question: I DL on Tuesdays, my upper back has been reasonably sore after I started doing heavy DLs. My next upper body day is thursday, if I did weighted chins two days after my DL day on Thursday would this be too much for my back? I would think not since the upper back is many a stabilizer on a DL.
I don't really like going from squats to weighted chins, I mean I always to chins after squats for decompression. However if I really want to crank the weight up and make an exercise out of them I would want them on an upper body day. Obviously I wont do them on my other upper body on Monday because thats the day before my deadlift day.
You can do the chins on Thursday and you'll be fine. Really, you can probably stick them anywhere and it won't affect your other lifts much once you get used to them. Though, since you are prioritizing your DL and bench, I'd put them either Thursday after you bench or Friday after you're done with your legs--whichever day you feel like you have more energy. Don't worry too much about focusing ONLY on upper body on an upper body day and lower on a lower, its just an arbitrary distinction. It might be different if you were hitting horizontal and vertical presses and pulls in every upper body workout, but you aren't.
miked8c
New member
Floor Press:
95x5
135x5
165x3
185x3
215x3
235x3
255x3
265x3
275x3
Checked my log from last bench cycle and I got 275 for 2 reps, and I was about 10 lbs heavier than I am now. I am thinking that at the end of this I will be able to hit 315 for a couple reps.
On a side note I am thinking of kicking my jack3d dose up to 3 heaping scoops because I have built up a tolerance to the stuff and barely feel it anymore, at the end of this 9 week cycle I will get off the stuff for a couple months. However, for now I will fiend on it.
95x5
135x5
165x3
185x3
215x3
235x3
255x3
265x3
275x3
Checked my log from last bench cycle and I got 275 for 2 reps, and I was about 10 lbs heavier than I am now. I am thinking that at the end of this I will be able to hit 315 for a couple reps.
On a side note I am thinking of kicking my jack3d dose up to 3 heaping scoops because I have built up a tolerance to the stuff and barely feel it anymore, at the end of this 9 week cycle I will get off the stuff for a couple months. However, for now I will fiend on it.
miked8c
New member
Deadlift
(1x5)205 260 315 365 415
These were good, however my grip was pretty bad, and I do not think it was because of the 5 lbs. increase over last week, because my grip was perfectly fine when I hit 410x5. It didn't keep me from getting 5 reps today, however I could have gotten 2-3 more had my grip not been failing. At the top of my last rep of 410 I had to lock it out quickly before I dropped the weight. I think I was just having an off day with my grip, my calluses were sore and I didn't use too much chalk. Essentially I had a sandy vag. So I did alot of overhand holds at the end, till I could no longer hang from a bar for more than 3 seconds. Good day despite this, I definitely had the strength to pull alot more.
Romanians
225x4x10
(1x5)205 260 315 365 415
These were good, however my grip was pretty bad, and I do not think it was because of the 5 lbs. increase over last week, because my grip was perfectly fine when I hit 410x5. It didn't keep me from getting 5 reps today, however I could have gotten 2-3 more had my grip not been failing. At the top of my last rep of 410 I had to lock it out quickly before I dropped the weight. I think I was just having an off day with my grip, my calluses were sore and I didn't use too much chalk. Essentially I had a sandy vag. So I did alot of overhand holds at the end, till I could no longer hang from a bar for more than 3 seconds. Good day despite this, I definitely had the strength to pull alot more.
Romanians
225x4x10
