Author Topic: Rebuilding one day at a time  (Read 156551 times)

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2265 on: March 02, 2018, 07:58:17 AM »
Yup that workout will definitely make the stairs a danger zone!!

I think I pulled myself up the stairs more than actually climbed them. Leg just a bit stiff today but not too sore. I'll count that as a win.

holy shit that looks tough. nice work. I bet those tempo squats are tough

They are quite interesting, that's for sure.
The real challenge is the tempo of the whole workout. Usually right at 75 seconds between sets on all lifts and right at 90-120 between different lifts. I was timing how long it takes me to get the next lift set up and it's right about 100 seconds. So fundamentally you are booking right along.

Co-worker decided to run the same program. Both of us were huffing and puffing and he agreed stairs were "interesting".
Eric

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Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2266 on: March 02, 2018, 02:34:07 PM »
Fri March 2, 2018

PHAT

Chest and Arms HT

DB chest press
WU
55x6x3

Incline DB press
45x3x10

BB Incline press
95x2x12
95x10

Pec deck
75x20
75x18

Preacher curls
45x7
45x2x10

DB concentration curls
25x2x12

Hammer curls
30x2x10

OTH rope tri press
50x12
60x12
70x10

Rope tri press down
40x2x12

Cable tri pull down
20x2x12

Good end to the week.
Eric

Pork belly body......

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

Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #2267 on: March 03, 2018, 10:20:49 AM »
Lot of work going on in here!

Online reduni

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Re: Rebuilding one day at a time
« Reply #2268 on: March 03, 2018, 11:30:32 AM »
Lots of work there Eric. Those short rests will definitely equal a good leg burn. I hear you on the tricky stairs too. My gym is in the basement and I've had a few rough session over the years.
the only easy day was yesterday

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Online ShawnJ

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Re: Rebuilding one day at a time
« Reply #2269 on: March 03, 2018, 08:17:22 PM »
Killed the upper volume Eric!
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2270 on: March 05, 2018, 03:59:30 PM »
Thanks Gents, twas a good day  :)
Eric

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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2271 on: March 05, 2018, 04:05:29 PM »
Mon March 5, 2018

PHAT

Upper power

BBBP
WU
245x3x4
245x3

Lat pull down
130x2x10

SS Dips/Machine rows
BWx2x10/150x2x10

SS Standing DB shoulder press/Pendlay rows
35x3x10/160x3x5

SS Cambered bar curls/DB skull crushers
60x2x9/30x2x10
60x8/30x9

Good day today. Added some reps, upped weight here and there. Pump was uncomfortable for an hour  :o
Eric

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

Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #2272 on: March 05, 2018, 08:10:07 PM »
uncomfortable pump but feeling good about it I bet.

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Re: Rebuilding one day at a time
« Reply #2273 on: March 06, 2018, 12:58:16 AM »
Awesome session Eric! Bench is looking good man, and great pump inducing work after!
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2274 on: March 06, 2018, 02:21:07 PM »
Tues March 6, 2018

PHAT Lower body power

Squats
WU
225x4x5

BB Hack Squat
160x2x10

Leg extensions
110x2x10

DL
245x3x5

Leg curls
25x12
50x10
60x10

Standing calf raise
55lb DB in each hand
10,10,8

Calf press
360x2x10

Decent enough workout. Spot below my right knee on the inside has a dull ache to it. Started this weekend, not sure what it is. It's not the knee itself, feels like the bone. Didn't impact anything today though.
Eric

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Deadlift 385 pr

Online reduni

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Re: Rebuilding one day at a time
« Reply #2275 on: March 06, 2018, 04:26:52 PM »
A couple of killer workouts Eric. Smashed upper and lower. I know I couldn't handle that volume right now. Nice work. Hope the knee isn't a problem. I have all kinds of weird aches and pains right now but nothing seems to really affect my strength.
the only easy day was yesterday

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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2276 on: March 07, 2018, 07:56:49 AM »
A couple of killer workouts Eric. Smashed upper and lower. I know I couldn't handle that volume right now. Nice work. Hope the knee isn't a problem. I have all kinds of weird aches and pains right now but nothing seems to really affect my strength.

Oh, you could handle it. Seriously, take a look at the weights, no where near what I'd be pushing on a strength program. Plus I'm dropping weight and there's that whole trade off.
The really odd thing is that spot below my knee doesn't hurt today. Squats for the cure!

Widened my squat stance just a little bit yesterday and I'm really feeling it in the hamstrings and glutes this morning  :o
Eric

Pork belly body......

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

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Re: Rebuilding one day at a time
« Reply #2277 on: March 07, 2018, 09:02:27 AM »
I was reading through your previous workouts and man it looks like you've been killing it in here Eric.  Those PHAT workouts look like they've got a great amount of variety and volume.  With the consistency you're putting in I'll bet you're starting to see some good results. :)
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2278 on: March 07, 2018, 10:21:10 AM »
I was reading through your previous workouts and man it looks like you've been killing it in here Eric.  Those PHAT workouts look like they've got a great amount of variety and volume.  With the consistency you're putting in I'll bet you're starting to see some good results. :)

Thanks Greg.
Hoping to keep the consistency going. Jan was rough as was part of Feb. I'd like to see ~192 towards the end of April. Taking it a bit slow on the weight drop this time.
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 #2279 on: March 07, 2018, 01:28:31 PM »
Wed March 7, 2018

PHAT Back and Shoulders

Pendlay rows
WU
170x6x3

BOR
105x3x12

SS Seated rows/DB shoulder press
140x3x12/30x3x12

SS DB rows/DB upright rows
50x2x15/25x2x15

SS Close grip pull downs/DB Shoulder lateral raise
90x2x16/15x2x17
1 last DB shoulder lateral raise
15x15

SS DB conc curls/Tri rope press down
20x2x12/40x2x15
30x2x8/60x2x8

Hit the gym up earlier than normal. Good session but my azz was dragging going in. Didn't sleep very well last night.
« Last Edit: March 07, 2018, 01:30:44 PM by piperdown »
Eric

Pork belly body......

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