Size Strength & Awesomeness

[Buildingup24]

Tomorrow is off, maybe some sprints. Lots of studying n hw.

Incline bench felt great. I think doing them after overhead pressing focused the movement on my chest more so will continue that. Given school and work, may do full body every other day to allow for ample recovery.

 

[rustilldown]

Still killing it eh? Your lifts all around are getting noticeably better. How do you like the power cleans? School can def make it tough but if there's a will there's a way! I used to sacrifice homework to lift but looking back I probably shouldn't have done that lol.


Ride it like you stole it!!

 

[Buildingup24]

Thanks mike! Yeah I continue to make time for the gym.
I'm a big fan of power cleans- my posterior chain has grown from them, especially back/trap/hamstrings. My leg lifts all have gone up from power cleans as well.

 

[Buildingup24]

9/3-Labor day
Hack Squat:
225lbs--1x5
250lbs--4x4 (stay)-PR
Power Clean:
145lbs--4-4-3-3

OHP: full ROM/no push
120lbs---9-8-7-7 (stay)
Incline Bench:
135lbs--7-7-7-5 (stay)

Weighted Pull-Up:
30lbs--10-9-6 (stay)
Deficit SLDL:
135-185-225
15-12-8

Band pulls/hill sprints
1 set Hammer Chest Press
1 set Hammer Shoulder Press

 

[Buildingup24]

9/4
Weighted Pull-Up: dead hang
45-5x5 (up weight)
OHP: full ROM/no push
135-1x5
140-4-3-3-3

V-Bar Row:
135-145-155-135
10-10-9-11 (PR on 155)
Incline:
145-5-5-4 (nice)
135-5

Hack Squat:
205-1x10
225-8-7-7 (nice!)
Clean:
140-3x5 (nice!-add weight)

Tomorrow is day off

 

[Buildingup24]

Gained about 6lbs since I got back. Couple lbs fat but I wasn't conditioning or eating right first 10 days. Not too worried about it. Hoping another 5lb gain in this cycle 6 week cycle of Stripped Down Hypertrophy.

 

[rustilldown]

Nice work 6 lbs is decent


Ride it like you stole it!!

 

[Buildingup24]

9/5-cardio

Foam rolling/core work/hill sprints

 

[Buildingup24]

9/6-Chest/Shoulders/Triceps
Power Clean:
150-3
145-5
Deficit SLDL:
225-8-7-7

OHP: full ROM
120lbs--9-8-8-8 (PR)
Incline Bench:
135lbs--9-8-8-6 (PR)

Hammer Chest press:
140-9-6-6
Wide Grip OHP:
95-8-9-8

Band pulls
Cable Flyes-3 sets
Band Laterals-3 sets

Tricep Circuit:
DB Press->BW Dip->band PD/band OH
60-9-7-6-6
BW-8-7-6-5
Band-4x8
Band-4x8

That tricep circuit- Badass

 

[Buildingup24]

9/7
Back/Trap/Bi

Really liked this one. Critique is welcome. Hit a lot of rep ranges

Pull-Up/Smith Upright Row (slow):
BW-55 reps
50-1x15
70-3x8

Weighted Chin/Close grip face pull:
50-6-5-4 (nice!)
25-1x9
70-4x8

DB Row:
95-1x20
100-2x15 (PR)

Lying incline curl/KB Curl: (slow)
60-12-9-8-8
16KG-4x7

Cables/Abs
Hill sprints-5