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Journals / Re: Perseverance, Inc.
« Last post by FLEX on Today at 08:37:34 AM »

Back and biceps.

Gazillion sets of pulldowns then some cable rows then meadows rows to 135 for a bunch of triples.

Some light barbell curls to 85lbs.
Journals / Re: Reduni's Log.
« Last post by ShawnJ on September 20, 2018, 11:58:20 PM »
Pulls are strong as fuk Rich! Awesome to see ya back!
Journals / Re: Andrew's Big 3 Journal
« Last post by ShawnJ on September 20, 2018, 11:57:28 PM »
Shit buddy, nice work on that 395, moved quick! Strong as 515 @7.5 pull and was really impressed with the beltless highbar on IG!! This meet is gonna be a total domination!!
Mirin hard!
Journals / Re: Reduni's Log.
« Last post by reduni on September 20, 2018, 08:31:10 PM »
Welcome back Rich. 395x10 dead is strong, bet your 1RM is over 500lbs

Thanks Andrew. I'm pretty sure I have 515 entered as my 1rm for the program. I'm hoping for 500 at the meet in april.

Felt good today overall.

531 week 1 day 2

warm ups


5 x 65
5 x 80
3 x 95

working sets

5 x 105
5 x 120
12 x 135 (5+)

Bench Press

170 x 10 x 5 all paused
got a good pump from this.

pull ups

bw+25 x 3 x 10

neutral cable rows

185 x 3 x 10

db curls

30 x 3 x 10
gym has an arm blaster. It's like doing preacher curls standing up.

That's it.
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by reduni on September 20, 2018, 08:23:51 PM »
Man that really sucks about the hip. Hope the reduced volume helps things heal for you Shawn. Still lots of time before SS to get things going. Your bench should be great by then though.
Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on September 20, 2018, 08:08:08 PM »
if I miss a day .....

Like yesterday when I locked my wallet in a rental car  :o

Day 2

Lat Pullz
3 sets DB Curls

Went to orthopedist for the knee/X-Rays, nothing torn, just bruising on the bone. Said I can squat light but I'll skip to week 2 and deadlift tomorrow as that should be easier on the knee, still hurts like fuk
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ptreyesgreg on September 20, 2018, 04:52:19 PM »
Sorry to hear about the hip pain coming back with a vengeance Shawn. :(  It sounds like you're doing a good job of listening to your body and adjusting accordingly.  I'm trying to get better at that myself.  I don't know about you, but 40+ year old recovery sure makes me miss my 30's. :D

I'm curious to see where your bench winds up.  Bacon's Bench Program seems to be real solid.
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on September 20, 2018, 04:24:11 PM »
Morning weight: 172.2

135 x 2 x 5
225 x 3
315 x 2
405 x 1
435 x 1 @7
455 x 1 @9

Drop down volume: -20% 5x5
365 x 3 hip lit up
365 x 3 fuk it

Tempo squats 303 beltless
Bar x 10
135 x 10
185 x 10
205 x 10

Donkey calf: 5 sets

Seated calf: 3 sets

DB curls: 4 sets

Wide pull-ups: 3 sets


Notes: well think Iím going to ax the 12 week strength program, I canít handle the volume apparently as week 2 my hip is a wreck already.
Keeping Baconís big bench program going and dial back pulls to 1x a week and squats to 2x
Not looking good for competition but itís still early, maybe I will spontaneously heal lol

Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on September 20, 2018, 04:18:18 PM »
Fuggin hip! Damn brother sorry to see itís nagging but good to see you can still train
Trying to be positive but still pissed. I canít handle any volume it seems right now so need to dial back my volume. Week 2 of my program and already fukked. Not sweet, not sweet at all!
Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on September 20, 2018, 01:03:55 PM »
This morning I completed Unf*ck Your Program Beg. (4A) as follows:

4" Block Pulls  3-135, 2-201, 1-245, 1-335, 1-405
         Fail-465 (vid below), Fail-465, 1-385, 3-335

Incline BP  5-45, 3-135, 3x6 @ 185

EZ Curls w/ Fat Grips  3x10 @ 75
Weighted Back Raises  3x10 @ 50

Bodyweight: 214.6 Pounds (Down 7.6 pounds from 222.2 on 7/9)

Workout Duration: 0:50:04.29 (with 1:00 rest between sets)

Tough workout today.  I woke up with a sore left hamstring and tight legs in general.  I briefly thought about postponing my deadlift workout today but decided to go for it anyway.  I was hoping for a new PR and was impatient to get it done.  Hindsight being 20/20, I should have postponed until tomorrow or Saturday. :D  In any case, warmups were tough and I was feeling it in my left hammy.  I decided to jump from 405 to 465 to keep from aggravating the leg worse.  My first attempt didn't seem to budge the weight at all and the second one wasn't any better.  At that point I decided to cut my losses and dropped back to 385 for a single and then to 335 for a triple.

That is a bit disheartening as heading into my meet on 10/6 I am hoping for something in the 470-480 range.  That might be a bit aggressive but I think it is still doable.  I just need to rest up for a week, hit one more good session, and then take it easy deadlift-wise heading into the 6th.
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