|
6/4/15
Jun 4, 2015 13:03:21 GMT
Post by TM79 on Jun 4, 2015 13:03:21 GMT
Heading out to do some heavy upper body and a run in a little while. Looks like it's raining off and on too, so that may make the run a little shorter than planned. Hope you all have a good day!
|
|
|
6/4/15
Jun 4, 2015 15:46:07 GMT
Post by TM79 on Jun 4, 2015 15:46:07 GMT
Strength: Upper Body
Bench Warm-Up: 20x45, 5x135, 3x155
3(5x200), 3x210, 2x220 *Pause 3 Seconds at Bottom. Explode up. *Rest as needed between sets
OH Press Warm-Up: 5x95, 3x115
3(5x130), 2x140, 1x155 (Failed) *Rest as needed between sets
Weighted Pull-ups: In 3 Sets, Find a 5RM for the Day. 5x25 5x35 4x45 PR 4RM
Note that weight: 35 lbs
Then, drop 15 lbs and complete two sets for Max Reps: 7x20, 7x20
Core: Heavy Lower Back 5x3 Good Mornings, 155 lbs
Time: 60:00
Comments: I sometimes wonder what I would really be capable of if I were well rested and life were a little less hectic. Bench: Pretty good sets. Didn't pause that long on the second rep at 220 lbs, but pleased overall. OH Press: Not strong on these again. I honestly think that doing them right after Bench is hurting me on these. Oh well, it is what it is. Tried to match my 1RM. Not happening. Weighted Pull-ups: Made up this rep scheme. Pretty interesting. Nice to get 7 reps at 25 lbs. Going to have to run later as I have to watch my daughter while my wife runs errands.
|
|
|
Post by jaysun on Jun 4, 2015 21:09:53 GMT
WU-3RFT of: 10 alt lunges, 10 squats, 10 push ups, 10 sit ups TT=4'03" DL 195*1*5 225*1*5 240*2*10 240*1*amap(12) Metcon- 21 jumping jacks, 25m sprint, 15 JJ, 25m sprint, 9JJ, 25m sprint, 6JJ, 25m sprint, 3 JJ, 25 m sprint, 6 JJ, 25m sprint, 9JJ, 25m sprint, 15 JJ, 25m sprint, 21JJ, 25m sprint, 15 JJ, 25m sprint, 9JJ, 25m sprint, 6JJ, 25m sprint, 3JJ, 25m sprint TT=5'43" EZ bar curls 50#*12-10-8-6-6 Tricep kickbacks 10#*12-10-8-6-6 (each arm) TT~6' Looks like a lot, but it wasn't too bad. I "got my mind right" about sets of 10 and just did it. Had a couple left in the tank, but the program tells you to keep a few. The JJ/sprints was a lot, but again, not too bad. Decided to throw in some arm work, don't ask me why, but why not. At the very least it will help with children s and pressing.
|
|
|
Post by jaysun on Jun 4, 2015 21:13:49 GMT
Strength: Upper Body Bench Warm-Up: 20x45, 5x135, 3x155 3(5x200), 3x210, 2x220 *Pause 3 Seconds at Bottom. Explode up. *Rest as needed between sets OH Press Warm-Up: 5x95, 3x115 3(5x130), 2x140, 1x155 (Failed) *Rest as needed between sets Weighted Pull-ups: In 3 Sets, Find a 5RM for the Day. 5x25 5x35 4x45 PR 4RM Note that weight: 35 lbs Then, drop 15 lbs and complete two sets for Max Reps: 7x20, 7x20 Core: Heavy Lower Back 5x3 Good Mornings, 155 lbs Time: 60:00 Comments: I sometimes wonder what I would really be capable of if I were well rested and life were a little less hectic. Bench: Pretty good sets. Didn't pause that long on the second rep at 220 lbs, but pleased overall. OH Press: Not strong on these again. I honestly think that doing them right after Bench is hurting me on these. Oh well, it is what it is. Tried to match my 1RM. Not happening. Weighted Pull-ups: Made up this rep scheme. Pretty interesting. Nice to get 7 reps at 25 lbs. Going to have to run later as I have to watch my daughter while my wife runs errands. Nice job on the 220*2! Gotta love that. As for OHP, can you schedule it as a stand alone day? That being said, I have been struggling with mi e as well. It seems like I have reached a plateau at 175*1. Awesome on the weighted chins, that would ruin me.
|
|
|
6/4/15
Jun 4, 2015 21:46:06 GMT
Post by TM79 on Jun 4, 2015 21:46:06 GMT
Thanks. That seems to be the theme for Upper Body day right now. I do good on bench and lousy on OH Press. I think it because it is simply the second exercise. I used to to OH Press with Deadlifts, which worked fine. I'm going to try and do something different with the program on the next cycle. Thanks on the pull-ups. Felt good to set a PR after being defeated on OH Press. Forgot to video all of that stuff.
|
|
|
6/4/15
Jun 4, 2015 21:47:49 GMT
Post by TM79 on Jun 4, 2015 21:47:49 GMT
WU-3RFT of: 10 alt lunges, 10 squats, 10 push ups, 10 sit ups TT=4'03" DL 195*1*5 225*1*5 240*2*10 240*1*amap(12) Metcon- 21 jumping jacks, 25m sprint, 15 JJ, 25m sprint, 9JJ, 25m sprint, 6JJ, 25m sprint, 3 JJ, 25 m sprint, 6 JJ, 25m sprint, 9JJ, 25m sprint, 15 JJ, 25m sprint, 21JJ, 25m sprint, 15 JJ, 25m sprint, 9JJ, 25m sprint, 6JJ, 25m sprint, 3JJ, 25m sprint TT=5'43" EZ bar curls 50#*12-10-8-6-6 Tricep kickbacks 10#*12-10-8-6-6 (each arm) TT~6' Looks like a lot, but it wasn't too bad. I "got my mind right" about sets of 10 and just did it. Had a couple left in the tank, but the program tells you to keep a few. The JJ/sprints was a lot, but again, not too bad. Decided to throw in some arm work, don't ask me why, but why not. At the very least it will help with children s and pressing. Nice work! Man, you are a jumping jack and sprinting machine! Good numbers on Deadlift too. I do miss the build up and last set AMAP in the Wendler 5-3-1. I'm glad you get to do that. It sucks just grinding it out like I'm doing now, but I guess that's the way you have to do it sometimes. Were the curls and stuff assistance work?
|
|
|
6/4/15
Jun 4, 2015 22:08:16 GMT
Post by TM79 on Jun 4, 2015 22:08:16 GMT
BTW, since I know you were wondering, I didn't get to run today. I plan to go hit 2-3 miles tomorrow morning after a phone interview.
|
|
|
Post by jaysun on Jun 4, 2015 22:29:09 GMT
BTW, since I know you were wondering, I didn't get to run today. I plan to go hit 2-3 miles tomorrow morning after a phone interview.
|
|
|
Post by jaysun on Jun 4, 2015 22:30:09 GMT
WU-3RFT of: 10 alt lunges, 10 squats, 10 push ups, 10 sit ups TT=4'03" DL 195*1*5 225*1*5 240*2*10 240*1*amap(12) Metcon- 21 jumping jacks, 25m sprint, 15 JJ, 25m sprint, 9JJ, 25m sprint, 6JJ, 25m sprint, 3 JJ, 25 m sprint, 6 JJ, 25m sprint, 9JJ, 25m sprint, 15 JJ, 25m sprint, 21JJ, 25m sprint, 15 JJ, 25m sprint, 9JJ, 25m sprint, 6JJ, 25m sprint, 3JJ, 25m sprint TT=5'43" EZ bar curls 50#*12-10-8-6-6 Tricep kickbacks 10#*12-10-8-6-6 (each arm) TT~6' Looks like a lot, but it wasn't too bad. I "got my mind right" about sets of 10 and just did it. Had a couple left in the tank, but the program tells you to keep a few. The JJ/sprints was a lot, but again, not too bad. Decided to throw in some arm work, don't ask me why, but why not. At the very least it will help with children s and pressing. Nice work! Man, you are a jumping jack and sprinting machine! Good numbers on Deadlift too. I do miss the build up and last set AMAP in the Wendler 5-3-1. I'm glad you get to do that. It sucks just grinding it out like I'm doing now, but I guess that's the way you have to do it sometimes. Were the curls and stuff assistance work? You can call them that. I just felt like doing some arm work.
|
|
|
Post by jaysun on Jun 4, 2015 22:31:45 GMT
WU-3RFT of: 10 alt lunges, 10 squats, 10 push ups, 10 sit ups TT=4'03" DL 195*1*5 225*1*5 240*2*10 240*1*amap(12) Metcon- 21 jumping jacks, 25m sprint, 15 JJ, 25m sprint, 9JJ, 25m sprint, 6JJ, 25m sprint, 3 JJ, 25 m sprint, 6 JJ, 25m sprint, 9JJ, 25m sprint, 15 JJ, 25m sprint, 21JJ, 25m sprint, 15 JJ, 25m sprint, 9JJ, 25m sprint, 6JJ, 25m sprint, 3JJ, 25m sprint TT=5'43" EZ bar curls 50#*12-10-8-6-6 Tricep kickbacks 10#*12-10-8-6-6 (each arm) TT~6' Looks like a lot, but it wasn't too bad. I "got my mind right" about sets of 10 and just did it. Had a couple left in the tank, but the program tells you to keep a few. The JJ/sprints was a lot, but again, not too bad. Decided to throw in some arm work, don't ask me why, but why not. At the very least it will help with children s and pressing. Nice work! Man, you are a jumping jack and sprinting machine! Good numbers on Deadlift too. I do miss the build up and last set AMAP in the Wendler 5-3-1. I'm glad you get to do that. It sucks just grinding it out like I'm doing now, but I guess that's the way you have to do it sometimes. Were the curls and stuff assistance work? I miss the grind. Google "Pat Mendes." He's a beast. He lives to grind.
|
|
|
6/4/15
Jun 4, 2015 23:57:37 GMT
Post by TM79 on Jun 4, 2015 23:57:37 GMT
He is certainly a beast. It looks like he had a little bit of "help" getting himself there though.
|
|
|
Post by jaysun on Jun 5, 2015 0:59:34 GMT
He was busted two years ago for HgH, this was after hip surgery. He's clean now and just placed first in nationals.
|
|