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Guinness5.0
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Good stuff. I'll stick to 'high' reps for a bit after this cycle.
WSB: watch my Weights Skyrocket, Bitches!
- Thread starter Guinness5.0
- Start date
Guinness5.0
New member
MESOCYCLE !
Week 3 of 4
FRIDAY -- DE Squat/DL
DE Box Squat
warmups, 8 doubles @ 285
-Much better with a little weight on the bar. 295 next week.
DE Deads
warmups, 315 for 4 pulls
RDLs
warmups, 385x5, 405x5x4
-Happy about this. May go for 425 next week.
Then did curls/pushdowns/squats for prehab and stretched. I'm thinking I may try the classic 20-rep squat routine after this just to give my joints a break, then jump back on WSB. I need to read up on it first. Any input on it would be appreciated...
Week 3 of 4
FRIDAY -- DE Squat/DL
DE Box Squat
warmups, 8 doubles @ 285
-Much better with a little weight on the bar. 295 next week.
DE Deads
warmups, 315 for 4 pulls
RDLs
warmups, 385x5, 405x5x4
-Happy about this. May go for 425 next week.
Then did curls/pushdowns/squats for prehab and stretched. I'm thinking I may try the classic 20-rep squat routine after this just to give my joints a break, then jump back on WSB. I need to read up on it first. Any input on it would be appreciated...
Guinness5.0
New member
MESOCYCLE 1
Week 3
SUNDAY -- DE Bench
DE Bench
warmups, 205 for 8 triples, cycling 3 grip widths
-Def. better than 185, but I bet I'd have felt better with fresh elbows.
CGBP
warmups
5's: 275, 315, then got 4 with 325
-It's odd - my 'bows hurt after the set but not during. THat's probably dangerous. I may have been able to get five w/ 325, but I thought that if form wavered I'd sideline myself for a long time, so I racked it at four.
BB Rows
warmups, 295x3x4, x2
-I forgot my straps so I'm not quite sure whether this was a grip or lat issue. I'm thinkin git was grip though. Still, I don't think I'd have even attempted this much weight without straps in the past, so it's good I guess.
Then I did a set of 14 reps w/ 135 on OHP. My elbows hurt pretty bad after this. No heavy pressing for a while
Not sure about rowing - I'll see what happens next week.
Week 3
SUNDAY -- DE Bench
DE Bench
warmups, 205 for 8 triples, cycling 3 grip widths
-Def. better than 185, but I bet I'd have felt better with fresh elbows.
CGBP
warmups
5's: 275, 315, then got 4 with 325
-It's odd - my 'bows hurt after the set but not during. THat's probably dangerous. I may have been able to get five w/ 325, but I thought that if form wavered I'd sideline myself for a long time, so I racked it at four.
BB Rows
warmups, 295x3x4, x2
-I forgot my straps so I'm not quite sure whether this was a grip or lat issue. I'm thinkin git was grip though. Still, I don't think I'd have even attempted this much weight without straps in the past, so it's good I guess.
Then I did a set of 14 reps w/ 135 on OHP. My elbows hurt pretty bad after this. No heavy pressing for a while
Not sure about rowing - I'll see what happens next week.
Guinness5.0
New member
I'm not sure - I'll find out Wednesday. Also, since I'm not doing an ME movement for pressing tomorrow, I'm going to start out with DB flat bench. I'm gonna be very cautious. I'll abort if need be.
I'm thinking I may be safe with rows because the heavy pressing singles are likley the culprit, but again I'll be careful.
I'm thinking I may be safe with rows because the heavy pressing singles are likley the culprit, but again I'll be careful.
Guinness5.0
New member
MESOCYCLE 1
Week 4 of 4
MONDAY -- ME Squat/DL
I worked out in the morning. My work schedule has changed to 10:30-7:00, so I'll likely be an a.m. lifter for now. It was nice - gym was almost empty, especially the racks
ME Box Squat
Warmups
Triples: 275, 315, 365, 415
Singles: 455, 495, 525, 545(fail)
-Pretty happy with this - I think I may have gotten 545 had I gone straight for it after 495. I put 545 on the bar after 495, but talked myself out of it. 545 looked awesome on the bar - even resting on the rack the bar was bending a little. Also, I'm not sure if I gave up on 545 prematurely. I think my nervous system may have freaked out and quit too soon. Who knows.
Front Squat
Warmups
315x3x5
-Very tough but form was great. My knees wanted to come in on some of the later sets, but I was able to stay more upright - my elbow paranoia netted me prettier front squats (didn't want ANY pressure on 'em - heavy box squats made 'em kinda sore).
No chins to rest the 'bows. Did some minor stretching/prehab. Again, pretty happy with even thinking about 545 at this point. I gotta get in soon and test my deadlift. I'm hoping to murder 495 and dream about 600 soon...
Week 4 of 4
MONDAY -- ME Squat/DL
I worked out in the morning. My work schedule has changed to 10:30-7:00, so I'll likely be an a.m. lifter for now. It was nice - gym was almost empty, especially the racks
ME Box Squat
Warmups
Triples: 275, 315, 365, 415
Singles: 455, 495, 525, 545(fail)
-Pretty happy with this - I think I may have gotten 545 had I gone straight for it after 495. I put 545 on the bar after 495, but talked myself out of it. 545 looked awesome on the bar - even resting on the rack the bar was bending a little
. Also, I'm not sure if I gave up on 545 prematurely. I think my nervous system may have freaked out and quit too soon. Who knows.Front Squat
Warmups
315x3x5
-Very tough but form was great. My knees wanted to come in on some of the later sets, but I was able to stay more upright - my elbow paranoia netted me prettier front squats (didn't want ANY pressure on 'em - heavy box squats made 'em kinda sore).
No chins to rest the 'bows. Did some minor stretching/prehab. Again, pretty happy with even thinking about 545 at this point. I gotta get in soon and test my deadlift. I'm hoping to murder 495 and dream about 600 soon...
P
Phaded
Guest
damn 545 .. how many plates per side is that.. thats scary weight..
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