Author Topic: Time and Patience  (Read 698 times)

Offline Dave

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Re: Time and Patience
« Reply #15 on: October 25, 2020, 11:39:20 AM »
Squats
(Rest Pause)

230x6, +6

Close Grip Bench
(Rest Pause)

195x5, +4, +1

BB Incline Press
(myoreps)

135x9, 1 set of 3, 1 set of 2

DB Laterals
(myoreps)

20sx12, 2 sets of 4, 1 set of 3
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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Re: Time and Patience
« Reply #16 on: October 26, 2020, 03:11:28 PM »
Deads

340x6

DB Pullovers
(3-4 second down, hold on last rep)

60sx10 with a 12 second hold on rep 10

Seated Facepulls
(myoreps)

70 lbsx12, 2 sets of 4, 1 set of 3

EZ Bar Curls
(Rest Pause)

+70 lbsx6, +6
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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Re: Time and Patience
« Reply #17 on: October 27, 2020, 03:18:22 PM »
Standing OHP
(Rest Pause)

150x1
120x6, +6

Safety Squat Bar
(slow down and hold last rep)

185 x9, 5 second hold

OH Cable Tricep Ext
(Slow and hold last rep)

+52.5x 10, 5 second hold

DB Flyes
(Slow and hold last rep)

45s x 12, 3 second hold
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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Re: Time and Patience
« Reply #18 on: October 28, 2020, 05:17:28 PM »
Medium Grip Lat Pulldowns
(Rest Pause)

150x6 +4, +2

Neutral Grip Rows
(Slow and hold on last rep)

180x10, 10 second hold on last rep

Leg Curls
(myoreps)

135x12, 2 sets of 4, 1 set of 3

DB Incline Curls
(Slow and hold on last rep)

25sx10, 12 second hold on last rep
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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Re: Time and Patience
« Reply #19 on: November 01, 2020, 09:25:53 AM »
Yesterday...

Flat Bench
(Rest Pause)

225x1
185x6, +6

Cable lateral raise
(Slow with hold on last rep)

15x10, 3 second hold per arm

Leg Extensions
(myoreps)

160x12, 3 sets of 4, 1 set of 3

Rope Tricep Pressdowns
(myoreps)

50x12, 3 sets of 4, 1 set of 3
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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  • Weight: 187
Re: Time and Patience
« Reply #20 on: November 01, 2020, 01:42:05 PM »
T-bar Rows
(Rest Pause)

135x5, +5

BB RDL's
(Slow and hold on last rep)

185x10, 3 second hold

Straight arm pulldowns
(myoreps)

+60x12, 1 set  of 4, 1 set of 3

Standing DB Curls
(myoreps)

30sx12, 5 sets of 4, 1 set of 3


« Last Edit: November 07, 2020, 08:37:48 PM by Dave »
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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  • Height: 5'9
  • Weight: 187
Re: Time and Patience
« Reply #21 on: November 02, 2020, 11:52:50 AM »
Squats
(Rest Pause)

265x1
240x6, +5,1

Close Grip Bench
(Rest Pause)

225x1 (surprisingly fast)
195x6, +4, +2

DB Incline Press
(slow and hold)

50x10, 12 second hold

DB Laterals
(myoreps)

20sx12, 5 sets of 4, 1 set of 3
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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  • Height: 5'9
  • Weight: 187
Re: Time and Patience
« Reply #22 on: November 04, 2020, 09:53:11 AM »
Yesterday...

Sumo Deads

385x1
350x4

DB Pullovers
(3-4 second down, hold on last rep)

65sx10 with a 10 second hold on rep 10

Seated Facepulls
(myoreps)

80 lbsx10, 2 sets of 4, 1 set of 3

EZ Bar Curls
(Rest Pause)

+71 lbsx6, +6
« Last Edit: November 04, 2020, 12:20:16 PM by Dave »
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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  • Posts: 1127
  • Height: 5'9
  • Weight: 187
Re: Time and Patience
« Reply #23 on: November 04, 2020, 12:19:41 PM »
Standing OHP

105x6

Safety Squat Bar
(slow down and hold last rep)

185 x10, 5 second hold

OH Cable Tricep Ext
(Slow and hold last rep)

+50x 10, 5 second hold

DB Flyes
(Slow and hold last rep)

45s x 12, 3 second hold
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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  • Posts: 1127
  • Height: 5'9
  • Weight: 187
Re: Time and Patience
« Reply #24 on: November 05, 2020, 10:52:30 AM »
Medium Grip Lat Pulldowns
(Rest Pause)

140x6 +6

Neutral Grip Rows
(Slow and hold on last rep)

170x10, 7 second hold on last rep

Leg Curls
(myoreps)

115x12, 5sets of 4, 1 set of 3

DB Incline Curls
(Slow and hold on last rep)

35sx10, 8 second hold on last rep
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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  • Posts: 1127
  • Height: 5'9
  • Weight: 187
Re: Time and Patience
« Reply #25 on: November 06, 2020, 12:46:10 PM »
Flat Bench
(Rest Pause)

235x1 moved well too :)
195x6, +6

Cable lateral raise
(Slow with hold on last rep)

15x10, 5 second hold per arm

Paused Leg Extensions
(myoreps)

135x12, 5sets of 4, 1 set of 3

Rope Tricep Pressdowns
(myoreps)

60x12, 3 sets of 4, 1 set of 3


Really happy with my bench progression lately.  I'm getting close to pr territory and at a much lower body weight!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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  • Posts: 1127
  • Height: 5'9
  • Weight: 187
Re: Time and Patience
« Reply #26 on: November 07, 2020, 08:40:00 PM »
T-bar Rows
(Rest Pause)

145x6, +6

BB RDL's
(Slow and hold on last rep)

225x10, 4 second hold

Straight arm pulldowns
(myoreps)

+60x12, 2 set  of 4, 1 set of 3

Standing DB Curls
(myoreps)

30sx12, 6 sets of 4, 1 set of 3
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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  • Posts: 1127
  • Height: 5'9
  • Weight: 187
Re: Time and Patience
« Reply #27 on: November 11, 2020, 01:07:32 PM »
Bit of catch up here.  Monday...

Squats
(Rest Pause)

225x6

Did not go well.

Close Grip Bench
(Rest Pause)

_____

BB Incline Press
(slow ecc)

155x6, no hold

DB Laterals
(myoreps)

20sx12, 6 sets of 4, 1 set of 3

Rough one after day shift 3 and shit sleep.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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  • Posts: 1127
  • Height: 5'9
  • Weight: 187
Re: Time and Patience
« Reply #28 on: November 11, 2020, 01:08:56 PM »
Deads

365x1, 1

DB Pullovers
(3-4 second down, hold on last rep)

60sx10 with a 6 second hold on rep 10

Seated Facepulls
(myoreps)

80 lbsx10, 2 sets of 4, 1 set of 3

EZ Bar Curls
(Rest Pause)

+60 lbsx6, +6,6
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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  • Posts: 1127
  • Height: 5'9
  • Weight: 187
Re: Time and Patience
« Reply #29 on: November 11, 2020, 01:10:39 PM »
Standing DB OHP
(Rest Pause)

40sx6, 6

Safety Squat Bar
(slow down and hold last rep)

225 x9, 1 second hold
275x1

OH Cable Tricep Ext
(Slow and hold last rep)

+52.5x 10, 5 second hold

DB Flyes
(Slow and hold last rep)

45s x 10, 8 second hold
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs