Author Topic: Rebuilding one day at a time  (Read 136765 times)

Offline BLK00TJ

  • Senior Member
  • ****
  • Posts: 4939
  • I'm all out of bubblegum
  • Height: 5'6"
  • Weight: fluffy
Re: Rebuilding one day at a time
« Reply #2175 on: November 30, 2017, 07:01:06 PM »
Great work Eric!  Conditioning has be be feeling better with the short rests.

Offline piperdown

  • Veteran
  • *****
  • Posts: 6250
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Rebuilding one day at a time
« Reply #2176 on: December 01, 2017, 08:02:50 AM »
Great work Eric!  Conditioning has be be feeling better with the short rests.

I think so. I'm still sweating like crazy and huffing/puffing but it's not as bad a the first couple weeks. Recovery seems to be better too.

Going to try some tempo squats for the speed squats. Was reading some of LN's stuff on PHAT and there was a reference about doing a 6-8 count on the decent with an explosive drive out of the hole. Just an option that was listed. Figured I'll give it a try.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

  • Veteran
  • *****
  • Posts: 6250
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Rebuilding one day at a time
« Reply #2177 on: December 01, 2017, 02:28:27 PM »
Fri Dec 1, 2017

PHAT

LB Hyper

Speed squats - 6 second count down into the hole, power up. 45 sec rest between sets
195x6x3

BB Hack squats
155x3x10

Leg press
360x3x12

Leg extensions
75x18
75x16
75x15

RDL
185x3x8

Leg curl - single leg
10x20
20x15
25x8

Calf press
360x4x12
270x17
270x2x15


Whew! That is all....
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online reduni

  • Member
  • ***
  • Posts: 1222
  • Height: 6'1"
  • Weight: 205
Re: Rebuilding one day at a time
« Reply #2178 on: December 01, 2017, 02:39:31 PM »
Holy crap Eric . 6 seconds?!@? That sounds like hell. Kudos to you for even trying and then with such short rest too. I'd probably have just racked the bar and then have to start again. NO THANKS. hell of a session.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline piperdown

  • Veteran
  • *****
  • Posts: 6250
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Rebuilding one day at a time
« Reply #2179 on: December 02, 2017, 03:05:48 PM »
Holy crap Eric . 6 seconds?!@? That sounds like hell. Kudos to you for even trying and then with such short rest too. I'd probably have just racked the bar and then have to start again. NO THANKS. hell of a session.

It wasn't too bad until the last 2 sets. Not much "explosive out of the hole" on those ones  ;)
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

  • Veteran
  • *****
  • Posts: 6250
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Rebuilding one day at a time
« Reply #2180 on: December 02, 2017, 03:11:26 PM »
Sat Nov 25, 2017

PHAT

Chest and Arms HT


Chest Press Machine
115x6x3

Incline DB press
50x3x12

Smith incline press
50lb plates 3x2x9
50lb plates x7

Cable flies
20x15
20x2x16

Preacher curl machine
80x10
95x2x10

Standing DB concentration curls
25x2x12

Spider curls on preacher machine
50x2x20

OTH rope tri press
50x2x12
50x10
50x8

Cambered bar pressdown
50x3x12

V-bar pressdowns
50x3x12

Cable single arm tri pulldown
15x10
10x16

Dun again.
Switching up the stuff at the beginning really fatigued my tri's as I continued to use a 6 sec count on the eccentric portion of the lifts.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online reduni

  • Member
  • ***
  • Posts: 1222
  • Height: 6'1"
  • Weight: 205
Re: Rebuilding one day at a time
« Reply #2181 on: December 03, 2017, 12:45:41 PM »
Really torching the upper there Eric.  There are some seriously high reps here. Conditioning is really coming around. Pretty sweet.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline piperdown

  • Veteran
  • *****
  • Posts: 6250
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Rebuilding one day at a time
« Reply #2182 on: December 04, 2017, 02:27:46 PM »
Really torching the upper there Eric.  There are some seriously high reps here. Conditioning is really coming around. Pretty sweet.

Thanks Rich. Still getting some side stiches though. Not as bad as the ones I got in HS after a lazy summer and then starting 2 a day football practices  :o
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

  • Veteran
  • *****
  • Posts: 6250
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Rebuilding one day at a time
« Reply #2183 on: December 04, 2017, 02:34:19 PM »
Monday Dec 4, 2017

PHAT

UB Power

BBBP
WU
245x3x5 <- all paused

Pullups
BW+10x8,8 <added a rep on the 2nd set

Machine row
170x2x10 <upped 10lbs

Dips
BW+25x10,10 <-full 10 reps on 2nd set

SS Pendlay rows
205x3x3 <-added 10, dropped to min reps

SS DB shoulder press/Lat pulldown
50x3x10/120x3x10 <-upped 5lbs on shoulder press and added some extra lat work

SS BB curls/DB skull crushers
70x2x8/35x7,8 <-blah

Upped most of the weights. Ran outta time and juice for the last lifts. BB curls and DB skulls were supposed to be 3 sets. Also, so damn hot in the gym. It's like 70 outside and no a/c in the gym right now, gym had to be around 80 F.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online reduni

  • Member
  • ***
  • Posts: 1222
  • Height: 6'1"
  • Weight: 205
Re: Rebuilding one day at a time
« Reply #2184 on: December 04, 2017, 10:22:18 PM »
Nice work on the paused bench Eric. Killed everything else too. I hear you on a gym being too hot. That's one thing I hate is being too hot. It's just so damned uncomfortable. Unless I'm sitting on a beach with a drink.  :D
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline piperdown

  • Veteran
  • *****
  • Posts: 6250
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Rebuilding one day at a time
« Reply #2185 on: December 05, 2017, 02:24:11 PM »
Nice work on the paused bench Eric. Killed everything else too. I hear you on a gym being too hot. That's one thing I hate is being too hot. It's just so damned uncomfortable. Unless I'm sitting on a beach with a drink.  :D

Amen!

Cold front moved in last night. Way better in the gym today  :)
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

  • Veteran
  • *****
  • Posts: 6250
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Rebuilding one day at a time
« Reply #2186 on: December 05, 2017, 02:28:30 PM »
Tues Dec 5, 2017

PHAT

LB Power

Squats
WU
255x3x5

BB Hack squat
185x3x6

Leg Extentions
130x2x10

SLDL
205x3x6

Leg curls - single leg
10x20
20x15
30x6

Calf presses
410x5x10

Not sure what to do about next week. I'm travelling for work starting on Tues and the hotel I'm at only has DBs. With my wife travelling with me it will make looking for a gym a bit more difficult as she will want to do stuff in the evening.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Andrew

  • Member
  • ***
  • Posts: 1351
  • Height: 6'2"
  • Weight: 217
Re: Rebuilding one day at a time
« Reply #2187 on: December 06, 2017, 02:17:17 PM »
Fri Dec 1, 2017

PHAT

LB Hyper

Speed squats - 6 second count down into the hole, power up. 45 sec rest between sets
195x6x3

BB Hack squats
155x3x10

Leg press
360x3x12

Leg extensions
75x18
75x16
75x15

RDL
185x3x8

Leg curl - single leg
10x20
20x15
25x8

Calf press
360x4x12
270x17
270x2x15


Whew! That is all....

Those tempo squats are killer. Really gives good feedback on bar path. Almost impossible for a 6 sec eccentric with a poor bar path. But when its in the groove, it goes ok. Nice work on your program
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Offline piperdown

  • Veteran
  • *****
  • Posts: 6250
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Rebuilding one day at a time
« Reply #2188 on: December 06, 2017, 02:25:46 PM »


Those tempo squats are killer. Really gives good feedback on bar path. Almost impossible for a 6 sec eccentric with a poor bar path. But when its in the groove, it goes ok. Nice work on your program

Thanks Andrew!
They weren't too bad until the day after next  :o  Talk about walking funny  ;)
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

  • Veteran
  • *****
  • Posts: 6250
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Rebuilding one day at a time
« Reply #2189 on: December 06, 2017, 02:30:48 PM »
Wed Dec 6, 2017


Having to cram the lifting sessions in M-F this week.


PHAT
Back and Shoulder HT

Pendlay's
185x6x3 <-45 sec rest between each speed set

Seated machine rows - 1 min rest between sets
150x6x10

DB rows
55x2x15

Close grip lat pulldowns
80x2x20

DB shoulder press
45x2x12
45x10  <-absolutely could not get 2 more reps

DB upright rows
30x2x15

DB side lateral raise
20x3x15

Thursday's workout got moved to today (Wed), Friday's will be tomorrow and Saturday's on Friday. All because I'm travelling next week and I want to get my power workouts in on Sun and Mon since I travel on Tues.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr