The Program

[Go Away]

Been too long since I checked in here. How did you feel after the experimental bench sets?
And what's the new program you're gonna start?

 

[Excessiveone]

Led to some of the worst DOMs ever and I've been training for decades. Not sure if it targeted one particular muscle fiber which led to the extreme case of DOM's or the oxygen deprivation of the muscles, whatever the case f-that @@@@.

The Rep Goal System reads like a productive routine for this stage of my life. As with any new routine excited about getting rolling yet understand you can gain on any routine with frequency & methodical approach.
Had a problem with my colon, lost over 20lbs earlier this spring bit of a scare. Back up to 231 again, very thankful to say everything is fine now.
Looking to compete in November main focus is to improve my Squat & Deadlift, bench is on hold at the moment(shoulder again). The impingement is why every time I get the weights up over 3bills it starts falling apart.
Going to start around 135 on bench will follow the program and make appropriate weight changes as my shoulder allows. Primary focus is on Rehab trying to correct the impingement problem.

Thanks for checking in GA. Keeping a close eye on your training can't wait to see you peak for a meet here in the near future and Smash some Weights.

 

[Excessiveone]

First day with new program at full percentages.
Squats
75-5, 125-5, 165-3, 215-3, 275-1
325-1
325-1
325-1
325-1
325-1 Rep Goal met) Doubles next week

Leg Press 3) sets 40 rep goal Add weight next session
6pps-20r, 20r

RDL 205 3) sets 30 rep goal Add weight next session
14, 16

Decline Situps
25lbs-15, 15

Good session.

 

[Excessiveone]

Bench 20 rep goal
200-14, 12 add weight

S-Ram 285
3, 3, 3 all paused

Single arm rows 25 rep goal
85's-15r, 15r- add weight

Skull Crushers 30 rep goal
18r, 17r add weight

Hammer P-Curls 30 rep goal
10r, 10r, 10r

 

[Excessiveone]

Deads/Sumos, singles for 5 minutes wu's to 385
430-1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1 /17r

Squats 220 3s 20 rep goal
10r, 10r add weight

Power Shrugs
245-10, 335-10, 425-10

 

[PillarofBalance]

Interesting day. I like that.

 

[Excessiveone]

Looking forward to training everyday. Already this program has uncovered a weak link, conditioning looking to address this very soon. The program is as brutal as you make it, take for example the 5 mins pulls no set reps to hit so one needs to be self motivated. It allows you to train intuitively pushing balls to the wall or just doing maintenance work if that's what your body is telling you. Opening up the door of intensity not limited to set in stone reps coupled with frequency of the lifts will be a winning combination.

Thanks PoB

 

[Excessiveone]

8/30
Bench 5 singles w/250
wu's to 225
250-1, 1, 1, 1, 7 Goal met doubles next wk.

BB Row
225- 22, 16 goal met add weight.

Push Downs 4(35-40r)
18r, 18r, 20r

Lat Pulls 3(30r)
12r, 12r, 12r

Curls 3(30r)
12r, 12r

 

[Excessiveone]

Squats
148kg/325-2r
148kg/325-2r
148kg/325-2r
148kg/325-2r
148kg/325-2r Goal met, triples next week


Leg Press
254.5kg/560 - 25r, 20r Goal met, add weight

RDL
102kg/225-15r, 15r Goal met, add weight

Incline situps
25r

 

[ChrisLindsay9]

148kg/325-2r Goal met, triples next week

Leg Press
254.5kg/560 - 25r, 20r Goal met, add weight

RDL
102kg/225-15r, 15r Goal met, add weight

Feels good to hit those goals. Nice!

 

[Excessiveone]

Feels good to hit those goals. Nice!

Helps when you set up the program conservatively. Thanks Chris.

Today
Face pulls 70lbs
4s-20r

Bench
wu's
205-10r, 10r

sRam
285-3r-3s Up weight to 295 singles next wk

1 Arm DB Rows 2/25
95's-15r 15r Goal met

Skull Crushers 85lbs 3/30
18r, 17r Goal met

P-Curls 3/30 35db
15r, 14r

Seated Rows 3/30 180
16r, 14r Goal met

 

[Excessiveone]

Deads worked up to single w/465, fast rep.

Deads 10 mins @ 75%
405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1, 405-1

Done!
I have my Pull based off 550 but that was just a conservative guess. Will up the 85% single next time to 480.