Author Topic: Rebuilding one day at a time  (Read 146001 times)

Online ShawnJ

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Re: Rebuilding one day at a time
« Reply #2280 on: March 08, 2018, 09:12:27 AM »
Big back and shoulder blast Eric!  Leg workout looked killer as well, maybe that wider stance is exactly what u need! Never tried BB hacks, thought they always looked so awkward.
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Online reduni

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Re: Rebuilding one day at a time
« Reply #2281 on: March 08, 2018, 12:46:37 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.

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

Ha. I'm sure I could too but I have to be careful with big volume. Don't sell yourself short. You're moving some pretty good weights around.

Beauty back and shoulders session too.
the only easy day was yesterday

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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2282 on: March 08, 2018, 02:22:57 PM »
Big back and shoulder blast Eric!  Leg workout looked killer as well, maybe that wider stance is exactly what u need! Never tried BB hacks, thought they always looked so awkward.

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

Ha. I'm sure I could too but I have to be careful with big volume. Don't sell yourself short. You're moving some pretty good weights around.

Beauty back and shoulders session too.

Thanks Gents!

Legs were a wee bit sore today, very odd. Back session felt good. Doing hack squats today I could feel it in my lats from yesterdays back session.

Oh, and Shawn, BB hack squats are extremely awkward at first. Took me weeks to get the feel for them. But they put a serious burn on the quads.
« Last Edit: March 08, 2018, 02:27:28 PM by piperdown »
Eric

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Squat 315 pr
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2283 on: March 08, 2018, 02:25:51 PM »
Thurs March 8, 2018

PHAT

LB Hyper

Speed squats - 4 second count down into the hole, power up. 75 sec rest between sets
WU
195x6x3

BB Hack squats
145x3x12

Leg press
360x2x12

Leg extensions
75x3x15

RDL
155x3x12

Leg curl
25x12
50x10
60x10
60x8

Ran out of time for calf presses due to a conference call. Legs are wobbly. Got a few more reps than last week.
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 #2284 on: March 08, 2018, 06:45:18 PM »
Another kick ass leg day! The wheels are gonna be hyooge!
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2285 on: March 09, 2018, 02:12:11 PM »
Fri March 9, 2018

PHAT

Chest and Arms HT

DB chest press
WU
60x6x5

Incline DB press
45x3x12

BB Incline press
95x3x12

Pec deck
75x2x20

SS Cambered bar curls/OTH Rope tri press
70x3x8/60x3x12

Another good end to the week. Got full reps on some so those weights will go up next 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 #2286 on: March 10, 2018, 07:21:36 PM »
Damn good work again.  mirror or scale showing any results yet?

Online ShawnJ

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Re: Rebuilding one day at a time
« Reply #2287 on: March 11, 2018, 09:40:21 AM »
Great upper session Eric! Grats on smashing your reps!
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2288 on: March 12, 2018, 02:08:25 PM »
Damn good work again.  mirror or scale showing any results yet?

Unfortunately, no...because I've been screwing up my weekends. Having trouble getting into the right mindset this year for some reason.

Great upper session Eric! Grats on smashing your reps!

Thanks Shawn. Always feels good to get the full reps and know you can increase the next 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 #2289 on: March 12, 2018, 02:14:35 PM »
Mon March 12, 2018

PHAT

Upper power

SS BBBP/lat pulldown
WU
245x5/140x10
245x4/140x10

SS BBBP/machine rows
245x2x4/160x2x10

SS Dips
BW+10x2x10

SS Pendlay rows/Standing DB shoulder press
165x3x5/40x3x10

SS Cambered bar curls/DB skull crushers
70x3x8/30x3x10

Moved up on either reps or weight today. Got a few more reps at 245 on BBBP. Figure another 2 weeks and I'll get them all then move to 250.
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 #2290 on: March 13, 2018, 09:22:24 AM »
Great looking workout yesterday Eric.  I love all of those supersets...that looks like my kind of programming.  Good job adding reps on the bench.  It sounds like you're on track with your plan to move it up to 250 soon.
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2291 on: March 13, 2018, 02:17:11 PM »
Great looking workout yesterday Eric.  I love all of those supersets...that looks like my kind of programming.  Good job adding reps on the bench.  It sounds like you're on track with your plan to move it up to 250 soon.

Appreciate it Greg. One thing about PHAT and the timing is that you get a real good huffing and puffing session in  ;D
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 #2292 on: March 13, 2018, 02:22:44 PM »
Tues March 13, 2018

PHAT Lower body power

Squats
WU
235x4x5

BB Hack Squat
170x2x10

Leg extensions
110x2x10

DL
255x3x5

Leg curls
25x20
60x12

Standing calf raise
45lb DB in each hand <-had to drop weight as with the bigger DBs I was loosing balance  >:(
3x10

Calf press
385x10 <-forgot to put the other 25lb plate on the opposite side  ::)
410x10

Second day the boiler was out at the work gym. About 42 degrees in the weight room both days. Iron cold as a Yeti's paw. Keep forgetting gloves and my hands are still aching from the cold.
Other than the cold it was a decent day. Will need to up weight on some lifts next week. Think I'll deload the week after.
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 #2293 on: March 14, 2018, 02:29:04 PM »
Wed March 14, 2018

PHAT Back and Shoulders

Pendlay rows
WU
185x6x3

BOR
110x3x12

SS Seated rows/DB shoulder press
150x3x12/35x3x12

SS DB rows/DB upright rows
50x2x12/25x2x15

SS Close grip pull downs/DB Shoulder lateral raise
90x2x20/15x2x18
1 last DB shoulder lateral raise
15x18

SS DB conc curls/Tri press down
20x15/70x20
20x15/80x15
20x15/90x12

Increase weight on Pendlay, BOR and machine rows which was likely the reason I lost reps on braced DB rows. Otherwise got extra reps on most all the other lifts.
Will increase weight on those lifts I got the max reps on and try for more reps on those lifts that I'm not getting max reps on next week.
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 #2294 on: March 14, 2018, 10:29:32 PM »
Another monster leg day Eric, and congrats on the progress on your lifts! You still working in a deficit right now?
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