Author Topic: Rebuilding one day at a time  (Read 150151 times)

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2235 on: January 30, 2018, 05:16:24 PM »
Good amount of volume there! Glad you're finally feeling better. I hate lifting with sinus pressure, I already feel like my eyes are about to pop out of my head, sinus pressure makes it 100% worse.

Boy, you've got that right! Bad enough when you're stuffy with pressure and then grinding out squats...

Looks like you undershot a little. :o Not a big deal when you're just getting back into it. Nice work.

Just a bit on some of the lifts. DL is, unfortunately about right because of grip.

Nice session Eric, the weights being too light is better than the alternative!

Very true Shawn. At least I know I can hit reps this way instead of missing attempts or getting the minimum reps.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2236 on: January 30, 2018, 05:19:22 PM »
Tues Jan 30, 2018

531

DL
135x5
145x5
175x3
200x3
230x3
260x6 3+
260x3

Squats
WU
255x5x1

Grip is still weak. Upped 10lbs on 5x1 squats instead of 245. Will up to 265 next week.
Thinking of finishing just 1 cycle of 531 and running PHAT again. Kind of like that mix.
Eric

Pork belly body......

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

Online reduni

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Re: Rebuilding one day at a time
« Reply #2237 on: January 30, 2018, 07:28:59 PM »
Nice work Eric. Things are moving along.  Don't sweat the grip thing. Time will fix that.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2238 on: February 01, 2018, 02:19:00 PM »
Nice work Eric. Things are moving along.  Don't sweat the grip thing. Time will fix that.

Thanks Rich. Things are moving well for the most part so really I don't have leg to stand on complaining.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2239 on: February 01, 2018, 02:23:45 PM »
Thurs Feb 1, 2018

531 Bench
135x5
155x5
185x3
200x3
225x3
250x5 3+
225x2x5

RGBP
135x8

SS Standing DB press/machine row
35x10/120x10
35x10/130x10
35x10/140x10

SS BB Bi curls/OTH rope tri press
55x2x8/60x2x12

SS Standing alt DB curls/Flat bar tri press down
30x2x7/70x2x10

I didn't like what was written for bench so followed my co-workers setup on 531. Mine would have topped out at 205. Way undershot numbers on a few lifts. Anyhoo....250 felt pretty good.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2240 on: February 02, 2018, 02:24:25 PM »
Fri Feb 2, 2018

531 Squats

Squats
135x5
145x5
165x3
175x3
200x3
225x10 3+
245x3

SS DL/leg press
WU
285x5x1/360x5x10

Decent day and good end to the week.
Eric

Pork belly body......

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

Online reduni

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Re: Rebuilding one day at a time
« Reply #2241 on: February 05, 2018, 10:50:40 AM »
Way to work the squats Eric. That will get them legs growing. Doesn't look like your bench is suffering any either.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2242 on: February 12, 2018, 03:52:27 PM »
Finally feeling like a normal person again.

Mon Feb 12, 2018

PHAT

Upper power

SS BBBP/Lat pulldown
WU
245x2x3/120x2x10

SS BBBP/Machine rows
245x2x3/140x2x10

SS Dips/Pendlay rows
BWx2x10/155x2x5
3rd set Pendlay
155x5

Standing DB shoulder press
30x3x10

SS Cambered bar curls/DB skull crushers
55x3x8/30x3x10

Finally feeling good again. Still on antibiotics but they've seem to have done the trick. On and off being sick since Jan 3.

Easing into PHAT. Will have to watch the weight and intensity as I've started a cal deficit for the next couple months. Time to trim the fluff.



Eric

Pork belly body......

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

Online Get-n-fit

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Re: Rebuilding one day at a time
« Reply #2243 on: February 12, 2018, 04:34:36 PM »
Good Stuff!  Good luck keeping your lifts up while you cut!  It's tricky but you can do it
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Lift light, until you can lift right
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2244 on: February 12, 2018, 05:06:29 PM »
Good Stuff!  Good luck keeping your lifts up while you cut!  It's tricky but you can do it

Thanks!
I expect I'll lose a bit but I'm okay with that.
Eric

Pork belly body......

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

Online ShawnJ

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Re: Rebuilding one day at a time
« Reply #2245 on: February 12, 2018, 06:56:14 PM »
Lifts are looking strong Eric! Right back in the groove. I see PHAT is making a comeback, insert gainz here!
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2246 on: February 13, 2018, 02:19:29 PM »
Lifts are looking strong Eric! Right back in the groove. I see PHAT is making a comeback, insert gainz here!

Thanks Shawn. Feeling pretty good so far. Sure nice to lift without stuffy sinuses that's for sure.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2247 on: February 13, 2018, 02:23:03 PM »
Tues Feb 13, 2018

PHAT Lower body power

Squats
WU
255x4x3

BB Hack Squat
155x2x10

Leg extensions
100x2x10

DL
245x3x3

Leg curls
10x15
25x10
50x10

Calf press
360x3x10

3 mins between sets of squats. About 2 mins between the other lifts, just long enough to get set up, then 60-90 secs between sets...means I'm still sweating like crazy and feel like I ran a 5 miles.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2248 on: February 16, 2018, 05:27:35 PM »
Fri Feb 16, 2018

Phat Lower body HT

Speed squats
WU
205x6x3

BB Hack Squat
135x3x10

Leg press
360x2x12

Leg extensions
75x3x12

RDL <-forgot straps and grip gave out
185x2x6

Leg curls
10x20
25x12
50x2x10

Ran out of time for calf presses. Will do something this weekend to hit the calves.
Forgot my straps for RDL. Grip fatigued by end of 2nd set.
Eric

Pork belly body......

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

Online ShawnJ

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Re: Rebuilding one day at a time
« Reply #2249 on: February 16, 2018, 06:58:01 PM »
2 solid lowers Eric! The low rest times between sets on the power day sounds terrible lol.
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