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Kid Portugal
Senior Member
- Jun 29, 2015
- 214
- 48
Wednesday training
Bench press worked up to a 5x5
worked up to a top set of 245 x 5 x 5
first off POB was there and help switch up my bench. wider grip, taking my time to set up, new ques. felt awesome! the weight was moving rather quick i think. felt super tight and im excited for this up comming meet prep for October.
moved on to ssb beltless paused squats
worked up to 185 x 3
10% drop
155 x 2 x 3
close grip bench
worked up to
225 x 7
rep drop
225 x 2 x 5
done.
great training day, bench felt great still a few more thing to adjust but a night and day difference. i have a deload planed for next week and then its time to get serious about October
cant wait for this meet i want to hit some life time PRs
Bench press worked up to a 5x5
worked up to a top set of 245 x 5 x 5
first off POB was there and help switch up my bench. wider grip, taking my time to set up, new ques. felt awesome! the weight was moving rather quick i think. felt super tight and im excited for this up comming meet prep for October.
moved on to ssb beltless paused squats
worked up to 185 x 3
10% drop
155 x 2 x 3
close grip bench
worked up to
225 x 7
rep drop
225 x 2 x 5
done.
great training day, bench felt great still a few more thing to adjust but a night and day difference. i have a deload planed for next week and then its time to get serious about October
cant wait for this meet i want to hit some life time PRs
K
Kid Portugal
Senior Member
- Jun 29, 2015
- 214
- 48
Took a Deload last week to rest and get my mind right about October
Monday night is the start of my peak
deadlift triple @9
135 x 5
225 x 3
315 x 3
405 x 3
435 x 3 (this was my opener last meet)
10% back off sets
395 x 3 x 3
100 reps of upper back hell
chest supported row
8 x 10 x 95
fat bar lat pull-down
2 x 10 x 120
great first day back at it
Monday night is the start of my peak
deadlift triple @9
135 x 5
225 x 3
315 x 3
405 x 3
435 x 3 (this was my opener last meet)
10% back off sets
395 x 3 x 3
100 reps of upper back hell
chest supported row
8 x 10 x 95
fat bar lat pull-down
2 x 10 x 120
great first day back at it
K
Kid Portugal
Senior Member
- Jun 29, 2015
- 214
- 48
Last 2 training Days
Wednesday 7-13-16
Bench worked up to a top set of 5
bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
rep drop back off
2 x 245 x 3
tricep work
3 x 10 dips
3 x 8 incline press with 65lb
front delt work
5 x 10 front raises with 35lb plate
just pased it back and forth with POB
Bench feels awsome starting to see some progress
Thursday night 7-14-16
squat top triple with dufflo bar
bar x 10
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3 (actualy 327, 57lb bar)
also first time squating in a heal, i will need some tweeks to my form which POB will help me with also felt alot more activation from my quads as well, had a awsome leg pump
back off
10% drop
275 x 3 x 3
all theses back off sets moved like butter
reverse hypers
5x10 x 230lb
done.
Wednesday 7-13-16
Bench worked up to a top set of 5
bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
rep drop back off
2 x 245 x 3
tricep work
3 x 10 dips
3 x 8 incline press with 65lb
front delt work
5 x 10 front raises with 35lb plate
just pased it back and forth with POB
Bench feels awsome starting to see some progress
Thursday night 7-14-16
squat top triple with dufflo bar
bar x 10
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3 (actualy 327, 57lb bar)
also first time squating in a heal, i will need some tweeks to my form which POB will help me with also felt alot more activation from my quads as well, had a awsome leg pump
back off
10% drop
275 x 3 x 3
all theses back off sets moved like butter
reverse hypers
5x10 x 230lb
done.
K
Kid Portugal
Senior Member
- Jun 29, 2015
- 214
- 48
Monday Night training
POB smashed my back, hammstrings, calfs, and gluts with his massive pipe "ex-wife" probly about 120lb it hurt sooo good. made everything feel great after and i basically felt "warmed up"
Deadlifts with the team
goal was to work up to a top set of 5
135 x 5
225 x 5
315 x 5
365 x 5
385 x 5 (top set)
rep drop
385 x 2 x 3
upper back work
chest supported t bar rows with 2 plates
5 x 10
single arm DB row
3 x 10
cable rows
3 x 10 x 120
good energy in the gym feel like my dedlift is starting to go somewhere after watching a vid of my pulls i didnt realize how fast i was pulling my first 2 - 3 reps
done.
POB smashed my back, hammstrings, calfs, and gluts with his massive pipe "ex-wife" probly about 120lb it hurt sooo good. made everything feel great after and i basically felt "warmed up"
Deadlifts with the team
goal was to work up to a top set of 5
135 x 5
225 x 5
315 x 5
365 x 5
385 x 5 (top set)
rep drop
385 x 2 x 3
upper back work
chest supported t bar rows with 2 plates
5 x 10
single arm DB row
3 x 10
cable rows
3 x 10 x 120
good energy in the gym feel like my dedlift is starting to go somewhere after watching a vid of my pulls i didnt realize how fast i was pulling my first 2 - 3 reps
done.
K
Kid Portugal
Senior Member
- Jun 29, 2015
- 214
- 48
K
Kid Portugal
Senior Member
- Jun 29, 2015
- 214
- 48
Monday training
got smashed with the ex-wife which was awsome
deadlift 15 x 2
135 x 8
225 x 5
315 x 2
365 x 15 x 2
worked with POB and the Team to really try to nail down my form on the deadlift set one was a little shake but the rest of the sets all felt solid. worked on a few new ques to get everything firering in one motion i have a bad habbit of not enggaging my glutes
dufflo bar bench 5x5
135 x 5
165 x 5
195 x 5 x 5
this is honestly the best my bench has felt in a long time reall could feel lats locking in and my triceps were on fire
paused deadlift
135 x 5
225 x 5
275 x 5 beltless
225 x 2 x 5 (back off)
done.
got smashed with the ex-wife which was awsome
deadlift 15 x 2
135 x 8
225 x 5
315 x 2
365 x 15 x 2
worked with POB and the Team to really try to nail down my form on the deadlift set one was a little shake but the rest of the sets all felt solid. worked on a few new ques to get everything firering in one motion i have a bad habbit of not enggaging my glutes
dufflo bar bench 5x5
135 x 5
165 x 5
195 x 5 x 5
this is honestly the best my bench has felt in a long time reall could feel lats locking in and my triceps were on fire
paused deadlift
135 x 5
225 x 5
275 x 5 beltless
225 x 2 x 5 (back off)
done.
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