skaman's WSB training Journal

[skaman607]

ME Squat

Squat

25x5
45x5
65x5
85x3
105x3
115x3
125x3
130x3
wow, I finally unracked the weight, I think it had to do with my brother giving me trouble about listening to music, it got me really fired up

GHR

3x10

Clean

25x3
45x3
65x3
85x3
95x3

Reverse Hyper I decided to prop up my bench, it went up about 8"

3x8

Calf Raise

10,8,6x75

weighted Situp

3x10x35

Leg Raise

3x8

Today, I put on my music, getting ready for my workout, wen my brother gave me a bunch of crap about watching TV, I was PISSED, I got really mad, really fired up, and had a great workout, I took all that anger, balled it up, and forced it into my legs, I pr'd in the squat by 25 lbs, I decided to put 5 more on, I unracked it, got one rep, but realised my form had gone to crap, so I dropped the weight, and waited for next week.

 

[jeremys]

good job!

 

[t3c]

NICE JOB!

what are you doing about some type of rig you can use to squat with?

 

[skaman607]

thanks, I'm trying to clean the area where I lift so I can have some more room to rig something up

 

[skaman607]

ME Bench

Bench

25x5
45x5
65x5
85x5
95x3
105x3
110x3
ha, I did my 1rm for 3 tonight

Bent Over Rows

4x6x85

Overhead Press

4x6x50

Incline extensions

3x6x30

 

[jeremys]

good!

 

[skaman607]

thanks, sometimes I just want to quit running, today we did 350 meter hilly repeats, and I was sore from the night before, I hated it

 

[jeremys]

yuck...

 

[spatts]

skaman, just one suggestion on your ME bench progression...

Bar x5 (maybe twice...two sets of five)
25x5
45 x 3
65x3
85x1
95x1
110x1
120x1
130x1

...point being, don't waste your energy on warm ups. Save some of it for your new 1RM PR.

 

[spatts]

...and it's not really max effort day if you did a 3RM. You limited yourself by the numbers, and not your potential.