Saint Nick
Lifer
- Jan 21, 2005
- 17,722
- 6
- 81
Yesterday:
Deadlift:
5x225
3x315
2x405
5x450
10x450
3x455
Press:
5x135
3x145
1x155
10x165
Pissed that my grip went to shit on the first set of deadlitfs, I don't really know why I did a few more at 455 it just sounded like fun after my presses. And Presses were surprisingly easy, the last rep was a bit of a grind but nothing major.
Deadlift:
5x225
3x315
2x405
5x450
10x450
3x455
Press:
5x135
3x145
1x155
10x165
Pissed that my grip went to shit on the first set of deadlitfs, I don't really know why I did a few more at 455 it just sounded like fun after my presses. And Presses were surprisingly easy, the last rep was a bit of a grind but nothing major.
Squats:
5x225
5x315
6x5x385
Good mornings:
10x135
2x10x185
Pallof press:
3x10x140
Box jumps:
3x10
Today was much easier than last week, felt a lot stronger, can't wait for the next few months of low volume training.
5x225
5x315
6x5x385
Good mornings:
10x135
2x10x185
Pallof press:
3x10x140
Box jumps:
3x10
Today was much easier than last week, felt a lot stronger, can't wait for the next few months of low volume training.
Yesterday
Bench Press:
5x135
5x185
5x225
5x5x250
10x250
Pendlay Rows:
8x185
3x5x225
Dips:
3x10
Clean and Jerk:
3x135
3x155
3x175
3x195
2x1x225
Cleans were looking quite a bit better, hit 225 legitimately twice. I still need to work on catching the bar lower, but I decided yesterday to work in front squats to help with that. My Jerks are considerably better, only my fingers are on the bar until it's locked out, I was pretty much catching the weight overhead which forced me away from my old jerk press technique that I was doing that I didn't need to. Bench press was pretty easy as well, my goal for the lat set was 8 and I hit 10 without struggling just decided that was a good place.
Bench Press:
5x135
5x185
5x225
5x5x250
10x250
Pendlay Rows:
8x185
3x5x225
Dips:
3x10
Clean and Jerk:
3x135
3x155
3x175
3x195
2x1x225
Cleans were looking quite a bit better, hit 225 legitimately twice. I still need to work on catching the bar lower, but I decided yesterday to work in front squats to help with that. My Jerks are considerably better, only my fingers are on the bar until it's locked out, I was pretty much catching the weight overhead which forced me away from my old jerk press technique that I was doing that I didn't need to. Bench press was pretty easy as well, my goal for the lat set was 8 and I hit 10 without struggling just decided that was a good place.
Deadlift:
5x225
5x315
5x5x405
8x405
Press:
5x135
5x145
5x5x150
8x150
GHR:
3x8x35
Seated cable row:
3x10x170
5x225
5x315
5x5x405
8x405
Press:
5x135
5x145
5x5x150
8x150
GHR:
3x8x35
Seated cable row:
3x10x170
Squats:
5x225
5x315
3x405
4x5x425
Good mornings:
5x135
5x185
5x225
Pallof press:
3x10x140
Box jumps:
3x10
5x225
5x315
3x405
4x5x425
Good mornings:
5x135
5x185
5x225
Pallof press:
3x10x140
Box jumps:
3x10
Yesterday:
Bench Press:
5x135
5x225
2x235
2x260
4x5x280
Rows:
3x10x185
Dips:
3x10
Woke up and my neck was hurting again out of the blue. I felt it a few times when I was unracking the bench press and bending down to do rows. I worked on it a little bit and got a pretty decent massage and it's feeling better today, but I'm wary of deads and press tomorrow.
Bench Press:
5x135
5x225
2x235
2x260
4x5x280
Rows:
3x10x185
Dips:
3x10
Woke up and my neck was hurting again out of the blue. I felt it a few times when I was unracking the bench press and bending down to do rows. I worked on it a little bit and got a pretty decent massage and it's feeling better today, but I'm wary of deads and press tomorrow.
Yesterday:
Deadlifts:
5x225
5x315
3x405
4x5x440
Press:
5x135
4x5x165
GHR:
3x10x45
I got a little to far forward with the deadlifts towards the end but managed to hit all the reps. Considerably harder when form goes to shit but still doable. Press was very easy which was surprising since my neck has been bothering me.
Deadlifts:
5x225
5x315
3x405
4x5x440
Press:
5x135
4x5x165
GHR:
3x10x45
I got a little to far forward with the deadlifts towards the end but managed to hit all the reps. Considerably harder when form goes to shit but still doable. Press was very easy which was surprising since my neck has been bothering me.
Last night
Squats:
5x225
5x275
3x315
2x385
1x415
1x430
7x470
Good mornings:
5x135
5x185
5x235
Pallof Press:
3x10x130
Weighted 24" Box jumps:
2x10x50
10x30
Squats went a lot better than I expected them to. I think that's 2 reps more than my previous 475 AMARP. Tried weighted box jumps for the first time and they went a lot better than expected. The first set was a little off but it was more mental than anything after the first 5 it was easy as well. I think I was used to using my arms which is difficult with dumbbells in both hands. I was also doing my best to land with my legs as straight as possible, with a little bend in them of course.
Squats:
5x225
5x275
3x315
2x385
1x415
1x430
7x470
Good mornings:
5x135
5x185
5x235
Pallof Press:
3x10x130
Weighted 24" Box jumps:
2x10x50
10x30
Squats went a lot better than I expected them to. I think that's 2 reps more than my previous 475 AMARP. Tried weighted box jumps for the first time and they went a lot better than expected. The first set was a little off but it was more mental than anything after the first 5 it was easy as well. I think I was used to using my arms which is difficult with dumbbells in both hands. I was also doing my best to land with my legs as straight as possible, with a little bend in them of course.
Bench Press:
5x135
5x225
3x250
2x270
1x290
8x305
Pendlay Rows:
3x5x225
Clean and Jerk:
3x135
3x155
2x175
1x185
1x195
1x205
2x1x225
fx2x245
dips:
3x10
Such a great day, I don't know what it was but I didn't want to leave the gym when I was done. I was surprised to get the 8th rep at 305. I wasn't surprised that I missed the 2 reps at 245 that was a stupid weight jump considering I just hit 225 not that long ago, I don't know what I was thinking. I probably wasn't. Dips are becoming a joke, I think they might have a weight belt at the gym I'm going to have to put to use.
5x135
5x225
3x250
2x270
1x290
8x305
Pendlay Rows:
3x5x225
Clean and Jerk:
3x135
3x155
2x175
1x185
1x195
1x205
2x1x225
fx2x245
dips:
3x10
Such a great day, I don't know what it was but I didn't want to leave the gym when I was done. I was surprised to get the 8th rep at 305. I wasn't surprised that I missed the 2 reps at 245 that was a stupid weight jump considering I just hit 225 not that long ago, I don't know what I was thinking. I probably wasn't. Dips are becoming a joke, I think they might have a weight belt at the gym I'm going to have to put to use.
Last night:
Deadlift:
5x225
5x275
3x315
3x385
2x405
1x430
1x455
7x485
Press:
5x135
1x150
1x160
1x170
7x180
GHR:
3x10x45
I'm feeling the CNS hit from this today, it seems like as the weeks progress this day is the second worse, following what is to come in about a month, unless I change up my programming for the PL meet in March. I slept for 11 hours and still didn't want to get out of bed. Normally I'll get 6-8 hours of sleep a night. The lifts went ok, I had to readjust my grip a few times at 485 which sucked, I think for going much heavier I'm going to need chalk or straps until my grip can catch up. Also no more Oly lifting for the next 2 months, it's not going to help my deadlift at all.
Deadlift:
5x225
5x275
3x315
3x385
2x405
1x430
1x455
7x485
Press:
5x135
1x150
1x160
1x170
7x180
GHR:
3x10x45
I'm feeling the CNS hit from this today, it seems like as the weeks progress this day is the second worse, following what is to come in about a month, unless I change up my programming for the PL meet in March. I slept for 11 hours and still didn't want to get out of bed. Normally I'll get 6-8 hours of sleep a night. The lifts went ok, I had to readjust my grip a few times at 485 which sucked, I think for going much heavier I'm going to need chalk or straps until my grip can catch up. Also no more Oly lifting for the next 2 months, it's not going to help my deadlift at all.
Squats:
2x5x225
8x3x340
5x5x315
Reverse Band Squats:
2x455
Leg Press:
15x455
2x15x545
15x595
Back Extensions:
3x13
KB swings:
3x15x35
Well... day one of Cube Method and it was quite a bit more intense than anything I've done in the last 6 months. I followed the first 3 weeks exactly from the manual because I didn't have much time to make adjustments last night. I'll look into it more for the next 2 waves leading up to the meet. So far it's a bit of an improvement over Juggernaut Method.
2x5x225
8x3x340
5x5x315
Reverse Band Squats:
2x455
Leg Press:
15x455
2x15x545
15x595
Back Extensions:
3x13
KB swings:
3x15x35
Well... day one of Cube Method and it was quite a bit more intense than anything I've done in the last 6 months. I followed the first 3 weeks exactly from the manual because I didn't have much time to make adjustments last night. I'll look into it more for the next 2 waves leading up to the meet. So far it's a bit of an improvement over Juggernaut Method.
Bench Press:
10x135
5x225
3x260
5x2x270 - 3 second pause at the bottom
2x15x225
Press:
3x12x115
Lat pulldowns:
3x12x150
Triceps pushdowns:
4x25x100
DB shrugs:
3x15x100
I had a hard time getting my coat on when I left the gym today my arms were so sore. I think it'll get better as the weeks go on, I'm very not used to doing presses after benching and it shows. I thought I was going to hit 135 but after 5 reps I dropped the weight down, it sucks but it's good. I'll try to add another press day where I can go heavier and lower reps. Shrugs suck I've never been good at them but my traps are massive anyway, but I'm sticking to the program to see how much it helps.
10x135
5x225
3x260
5x2x270 - 3 second pause at the bottom
2x15x225
Press:
3x12x115
Lat pulldowns:
3x12x150
Triceps pushdowns:
4x25x100
DB shrugs:
3x15x100
I had a hard time getting my coat on when I left the gym today my arms were so sore. I think it'll get better as the weeks go on, I'm very not used to doing presses after benching and it shows. I thought I was going to hit 135 but after 5 reps I dropped the weight down, it sucks but it's good. I'll try to add another press day where I can go heavier and lower reps. Shrugs suck I've never been good at them but my traps are massive anyway, but I'm sticking to the program to see how much it helps.
Last edited:
Deadlift:
2x5x225
3x315
8x385
2x3x430
SSB squat:
5x225
3x8x275
Front squat:
3x8x185
Pendlay rows:
3x8x155
GHR:
4x10x45
Back extensions:
50
A lot less Deadlift volume today, which was nice. All the squats were light, ssb was strange but I figured it out on the last set. I'll go heavier on both squats next time. Also going to add heavier ohp back to Deadlift days. So far, cube method is great.
2x5x225
3x315
8x385
2x3x430
SSB squat:
5x225
3x8x275
Front squat:
3x8x185
Pendlay rows:
3x8x155
GHR:
4x10x45
Back extensions:
50
A lot less Deadlift volume today, which was nice. All the squats were light, ssb was strange but I figured it out on the last set. I'll go heavier on both squats next time. Also going to add heavier ohp back to Deadlift days. So far, cube method is great.
Squats:
5x135
5x225
3x315
2x365
1x405
5x3x430
Lunges:
12x135
12x185
12x205
Good Mornings:
3x8x225
Pallof Press:
3x10x130
back raises:
50
Leg Press:
3x20x505
KB swings:
3x15x35
Leg curls:
2x50x100
5x135
5x225
3x315
2x365
1x405
5x3x430
Lunges:
12x135
12x185
12x205
Good Mornings:
3x8x225
Pallof Press:
3x10x130
back raises:
50
Leg Press:
3x20x505
KB swings:
3x15x35
Leg curls:
2x50x100
Incline Bench Press:
5x135
5x185
3x225
8x240
Close Grip Bench Press:
10x135
2x12x225
2x8x225
Press:
3x12x135
Incline DB Bench Press:
3x12x50
Flys:
3x15x45
Triceps pushdown:
2x25x100
2x25x110
Weighted Box Jumps:
3x10x60
My arms were shot after the close grip bench and it only got worse from there. I felt like the flys were horribly awkward and I probably wasn't doing them correctly. I also noticed that I'm very front delt dominate in my upper body lifts, after everything I did that's the only place that really hurt and it didn't really matter what I was working. Should have added in some DB rows and curls, I'll add them to the routine for my next bench press day.
5x135
5x185
3x225
8x240
Close Grip Bench Press:
10x135
2x12x225
2x8x225
Press:
3x12x135
Incline DB Bench Press:
3x12x50
Flys:
3x15x45
Triceps pushdown:
2x25x100
2x25x110
Weighted Box Jumps:
3x10x60
My arms were shot after the close grip bench and it only got worse from there. I felt like the flys were horribly awkward and I probably wasn't doing them correctly. I also noticed that I'm very front delt dominate in my upper body lifts, after everything I did that's the only place that really hurt and it didn't really matter what I was working. Should have added in some DB rows and curls, I'll add them to the routine for my next bench press day.
deadlift:
5x225
3x315
8x3x325
rack pulls:
3x12x275
SSB squats:
3x12x315
Barbell Shrugs:
10x135
10x255
3x12x315
T-bar Rows:
5x8x135
Lat pulldowns:
3x12x150
Hyperextensions:
50
The volume today was awful, more so the rack pulls that the deadlifts. They came up fast and didn't rest much between sets, maybe 30-60 seconds, just enough to allow my grip to recover a bit. Decided to work on my front delt dominance so I'm adding in some upper back work to help out there.
5x225
3x315
8x3x325
rack pulls:
3x12x275
SSB squats:
3x12x315
Barbell Shrugs:
10x135
10x255
3x12x315
T-bar Rows:
5x8x135
Lat pulldowns:
3x12x150
Hyperextensions:
50
The volume today was awful, more so the rack pulls that the deadlifts. They came up fast and didn't rest much between sets, maybe 30-60 seconds, just enough to allow my grip to recover a bit. Decided to work on my front delt dominance so I'm adding in some upper back work to help out there.
yesterday:
Squats:
10x135
5x225
5x315
3x335
8x380
50x135
Wide Stance Squats:
2x8x225
3x8x315
Lunges:
3x15x185
Pallof Press:
3x10x120
EX bar curls:
3x12x60
KB swings:
3x15x35
I was feeling like crap all weekend and almost didn't make it to the gym but decided to push through anyway and it went better than expected. The 8x380 was surprisingly simple, I got a spotter but didn't come close to needing any help. He made a joke about me just showing off, at least I think he was joking. He was squatting ~225 next to me and a made a comment after the lift about it always being easier when there's a spotter there. I thought the 50 rep squats were going to be a lot worse too, but I didn't need to stop to catch my breath until about 35, then again around 45. The last 10 were a bit grinding but really it was just a matter of pushing myself to do 50 squats in a row, the weight didn't seem to make any difference at all.
Squats:
10x135
5x225
5x315
3x335
8x380
50x135
Wide Stance Squats:
2x8x225
3x8x315
Lunges:
3x15x185
Pallof Press:
3x10x120
EX bar curls:
3x12x60
KB swings:
3x15x35
I was feeling like crap all weekend and almost didn't make it to the gym but decided to push through anyway and it went better than expected. The 8x380 was surprisingly simple, I got a spotter but didn't come close to needing any help. He made a joke about me just showing off, at least I think he was joking. He was squatting ~225 next to me and a made a comment after the lift about it always being easier when there's a spotter there. I thought the 50 rep squats were going to be a lot worse too, but I didn't need to stop to catch my breath until about 35, then again around 45. The last 10 were a bit grinding but really it was just a matter of pushing myself to do 50 squats in a row, the weight didn't seem to make any difference at all.
You are a beast with squats. For the hell of it, I loaded up 385lbs on the bar just to hold it on my back and it felt like my entire body was being crushed.
I've been sick all weekend and thinking of skipping tonight but reading your post gave me motiviation to push through it and lift.
I've been sick all weekend and thinking of skipping tonight but reading your post gave me motiviation to push through it and lift.
Thanks, I forget that I'm not normal and the weight I move it kinda decent. Be careful lifting when you're sick, if your body is working on recovering rather than fighting off the infection it can make it worse or last longer.
Yesterday
Incline Bench Press:
5x135
5x185
5x225
5x245
Bench Press:
8x3x205
Triceps Pushdowns:
3x15x150
Incline DB Press:
3x15x60
Flys:
3x15x35
DB military press:
10x55
10x65
6x70
6x65
Weighted Box Jumps:
3x10x70
Still not feeling the greatest but getting better. Everything went ok, I wasn't sure about the weight to use for either DB press but I feel like I guessed pretty well. I'll tweak it a little more for the next time.
Incline Bench Press:
5x135
5x185
5x225
5x245
Bench Press:
8x3x205
Triceps Pushdowns:
3x15x150
Incline DB Press:
3x15x60
Flys:
3x15x35
DB military press:
10x55
10x65
6x70
6x65
Weighted Box Jumps:
3x10x70
Still not feeling the greatest but getting better. Everything went ok, I wasn't sure about the weight to use for either DB press but I feel like I guessed pretty well. I'll tweak it a little more for the next time.
Deadlifts:
2x5x225
5x315
3x335
5x2x430
2x8x385
Rack pulls:
1x405
1x455
1x495
1x515
1x545
DB rows:
3x10x100
DB shrugs:
3x20x75
Tbar rows:
3x10x225
Prone Bridges:
3x90 sec
deadlifts felt really solid, the rack pull at 545 went up fast. I noticed with my DB rows that my left side is way under powered, I struggled quite a bit there and my right side was pretty easy. And it's a pain in the ass to find someone to anchor the bar for Tbar rows because the stupid gym doesn't have the proper equipment.
2x5x225
5x315
3x335
5x2x430
2x8x385
Rack pulls:
1x405
1x455
1x495
1x515
1x545
DB rows:
3x10x100
DB shrugs:
3x20x75
Tbar rows:
3x10x225
Prone Bridges:
3x90 sec
deadlifts felt really solid, the rack pull at 545 went up fast. I noticed with my DB rows that my left side is way under powered, I struggled quite a bit there and my right side was pretty easy. And it's a pain in the ass to find someone to anchor the bar for Tbar rows because the stupid gym doesn't have the proper equipment.
Last edited:
Squats:
5x135
5x225
5x315
6x2x350
5x5x335
Reverse Band Squats:
2x2x495
Leg Press:
4x15x505
Pallof Press:
3x10x130
KB swings:
3x15x35
Hyperextension:
50
Not a bad day, everything went as expected. Leg press after all those squats were a bit tough bit I managed.
5x135
5x225
5x315
6x2x350
5x5x335
Reverse Band Squats:
2x2x495
Leg Press:
4x15x505
Pallof Press:
3x10x130
KB swings:
3x15x35
Hyperextension:
50
Not a bad day, everything went as expected. Leg press after all those squats were a bit tough bit I managed.
TRENDING THREADS
-
Discussion Intel current and future Lakes & Rapids thread- Started by TheF34RChannel
- Replies: 23K
-
Discussion Zen 5 Speculation (EPYC Turin and Strix Point/Granite Ridge - Ryzen 9000)- Started by DisEnchantment
- Replies: 9K
-
-
Discussion Intel Meteor, Arrow, Lunar & Panther Lakes Discussion Threads
- Started by Tigerick
- Replies: 7K
-
Facebook
Twitter