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The Program

hawkeye

hawkeye

VIP Member
Sep 19, 2011
3,045
874
Slow and steady. It will come back, brother.
 
Bullmuscle7

Bullmuscle7

MuscleHead
Jun 11, 2014
8,847
2,439
Nice to meet you!

Welcome back and it looked great!!!
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
Slow and steady. It will come back, brother.

Hawk how's the bench phenom these days?
What's that? lol Life lesson, only knew one speed this has changed.

Nice to meet you!

Welcome back and it looked great!!!

Hello, thanks for the welcome back.
Will checkout your log.

What's good, man? How you feeling?

Bacon!
Decent, Back is getting stronger. Worked up to 550 off 4"Blocks last week with a green light. Over the worst of the comeback, looking to play the strength game again.
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
BOR's
135, 185, 225 x 8, 245, 275 x 6
135 x 25

Bench
135 x 8
165 x 5
190 x 5
225 x 5

Incline Curls
3 x 8

Push Downs
3 x 12+

Every session do Prehab wk for upper or lower body.

Lower Bike 5 mins, stretching hammies, quads, lower back, IT bands.
Upper Bands for shoulders, dead hangs increasing times, Core banded rotation work higher reps, stretching.
 
Bullmuscle7

Bullmuscle7

MuscleHead
Jun 11, 2014
8,847
2,439
Very fine on a cold winter's day. Least its cold where I am!!!
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
Sumo off mats little over 2"
365 x 1, 405 x 5, 445 x 6, 6 rpe

Incline Curl
3 x 10

Cable PD's
3 x 12-14

Pulls felt great, looking forward to Squatting later this week.

Bull, use to enjoy all seasons, appreciate WINTER less each year.
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
1/26
Sumo 2.5" mats
315 x 5, 365 x 1, 405 x 5, 455 x 6
Incline Curls 40's 3 x 10
Push Downs 2 x 12, 14

Today

Squats
275 x 3, 315 x 3, 365 x 1, 405 x 1

Pause work
265 2 x 5 / 5 second pause all reps.

Post workout meal 12 oz bronto burger w/strawberry sunday.
Life is good!
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
2/3
Conventional
up to 365 x 3
Sumo
405 single
455 x 5


2/7
Pendlay rows
155 5 x 5

Bench 1 sec pause all reps
185 5 x 5

Seated Rows
150 6 x 10

Alternate incline DB Curls
3 x 10

Push Downs
3 x 10-12


Yesterday
DE Squat
205 11 x 3

RDL
185 3 x 10

Dropping percentages, increasing intensity.
Moving deads to the floor for several weeks, start light explosive reps work up to 85% in 5 weeks.
 
Bullmuscle7

Bullmuscle7

MuscleHead
Jun 11, 2014
8,847
2,439
Great deads brother!!! Excellent day here!!!
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
Monkey Hangs, Banded Twists, Glute bridges
Interval Bike 10 mins

Deads otf conventional
315/6*5, 365, 385 quick reps

MDOMS entire lower body good shit!
 
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