Author Topic: Rebuilding one day at a time  (Read 228387 times)

Offline Get-n-fit

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Re: Rebuilding one day at a time
« Reply #195 on: May 23, 2014, 02:23:48 PM »
Great leg day PD!!!
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Lift light, until you can lift right
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Online sakustoms

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Re: Rebuilding one day at a time
« Reply #196 on: May 23, 2014, 02:56:54 PM »
Great leg day Eric. Way to get it done.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline taylor9569

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Re: Rebuilding one day at a time
« Reply #197 on: May 23, 2014, 04:47:30 PM »
Looking good PD  8)
T.G.F.M.M. /  Thank God For Muscle Memory - Bando

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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #198 on: May 24, 2014, 12:37:19 PM »
Great leg day PD!!!



Great leg day Eric. Way to get it done.


Looking good PD  8)

Thanks guys. Feeling it today. Back is stiff and will make changing out pads and rotors interesting.

Feel free to use me as an example NOT to follow for any younguns getting started that leg day(s) are critical.
Wish I had someone set me straight way back when because it's frustrating pushing more weight for BP than squats. Geeze, the way squats are somewhat stalled my OHP is going to catch up  :o
Eric

Pork belly body......

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

Offline jrob69

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Re: Rebuilding one day at a time
« Reply #199 on: May 25, 2014, 09:35:46 AM »
Good sleep makes such a difference, trying to lift without that is like running in mud.
Zippa Head

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #200 on: May 26, 2014, 01:52:16 PM »
Good sleep makes such a difference, trying to lift without that is like running in mud.

Agree 100%.
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 #201 on: May 26, 2014, 01:59:44 PM »
Monday May 26, 2014

531
Cycle 3, week 1, day 1

OHP

Warm up (lbs)
BBx5
5x55
5x70
3x80

Working sets
5x85
5x100
5+x115 <--- did 7

Superset BBB/Chin-ups
65x10x5/8,6,5,4,4  <---went strict on chin ups and, obviously, numbers went down

SS side delt raise/Front delt raise
DB 12.5x10x4/35 8,6,6,6

SS front delt raise/lat wide pulldowns
35x10x3/100x10x3

Nice leisurely day in the commercial gym. Plenty of room and equipment open.
Felt good today.
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 #202 on: May 28, 2014, 02:06:18 PM »
Wednesday May 28, 2014

531
Cycle 3, week 1, day 2

DL

Warm up (lbs)
5x100
5x120
3x145

Working sets
5x160
5x180
5+x205 <--- did 7

Got the BBB done but ran out of time due to meetings. HLR tonight.
Did sumo, conv, sumo, conv, sumo
135x10x5

Just crunched for time today. Was running around yesterday getting one of my vehicles ready to sell, so DL today.
BP tomorrow.

Reset the BBB % higher. Wears me out but I can't help but think it will make a difference down the road.
All in all a good session today.
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 #203 on: May 29, 2014, 02:10:49 PM »
Thursday May 29, 2014

531
Cycle 3, week 1, day 3

Bench press

Warm up (lbs)
5xBB
5x95
5x115
3x140

Working sets
5x150
5x175
5+x200 <--- did 7

Burned through the working sets so had some time and took a leisurely pace.
140x10x5

Machine rows
100x10x5

Pec deck
75x8x5

Dips
BWx6x4

Right elbow acting up a bit on dips but nothing to bad.
BP went well today. Didn't realize I was doing 145 for BBB last cycle so my number is off for this one. I'll correct the pages for the next two weeks of workouts.

Edit....had to fix the + set.....15 lol
« Last Edit: May 29, 2014, 10:24:33 PM by piperdown »
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 #204 on: May 29, 2014, 04:22:40 PM »
Very nice benching for 200x7.

Offline doughnutgut

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Re: Rebuilding one day at a time
« Reply #205 on: May 29, 2014, 04:29:14 PM »
Easy on the elbow piper.

Myron the benching. +7 on the +15 :D day eh...

Solid.

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #206 on: May 29, 2014, 10:23:22 PM »
Easy on the elbow piper.

Myron the benching. +7 on the +15 :D day eh...

Solid.

Leigh,  big LoL! Didn't realize when editing....
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 #207 on: May 30, 2014, 02:00:16 PM »
Friday May 30, 2014

531
Cycle 3, week 1, day 4

Squats

Warm up (lbs)
5xBB
5x70
5x90
3x105

Working sets
5x115
5x130
5+x150 <--- did 7

Did some walkouts and knee breaks
275 break at knees hold for 20 secs x3

Did not SS today
95x10x5

Hammy curls
50x10x5

Standing calf raises
135x12x5

Increased the % on BBB. Last two sets were tough but I got through them.  Funny thing was I did the walkouts right before the BBB sets. After having 275 on my back for 20-25 secs x 3 then switching to 95....wow!

Good sets today and I definitly am going to feel it tomorrow.

Tonight I take my oldest boy to the gym for his second session of SL5x5.
« Last Edit: May 30, 2014, 02:08:43 PM by piperdown »
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 #208 on: May 30, 2014, 02:01:39 PM »
Very nice benching for 200x7.

Thanks! I think I'm about two more 531 cycles before getting back to where I was in early Feb, but definitly getting there.
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 #209 on: June 02, 2014, 08:46:01 PM »
Monday June 2, 2014

531
Cycle 3, week 2, day 1

OHP

Warm up (lbs)
BBx5
5x55
5x70
3x80

Working sets
3x95
3x105
3+x120 <--- did 5

Superset BBB/Chin-ups
75x10x5/6,6,6,4,3 <---strict chins

Face pulls
70x12x4

Side delt raise
12.5x10x4

Some equipment called a rotary lat pull down
115x10x3

Wide grip pull up negatives
2 up then slow count down for 10 secs. Did 3x

That's about it for shoulders. Currently icing right elbow. Bit of tendon tenderness at the end of the elbow.
Eric

Pork belly body......

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