Sunday, and Monday
Sunday 3/4
hang power clean: warmups to 205, 225x2 245x4x2 --amazing that just 10 more lbs makes it feel hard again. This has to be some sort of mindfuck...
push press: warmups to 225x2 245x2 265x4x2 --not bad, not bad...
machine pullups: 10 reps. Gun for 12, then drop that pin down to 4. PR territory here...
pulldown: 80x12,12,10,9
done
MONDAY 3/5
went all aggro on this motherfucker
squats: 135x5,3 225x5 275x5 315x5 355x5 385x5 --woo!!! all-time PR for 5 reps. Next stop 4 fucking plates (in 4 weeks)
incline bench press, regular grip: 135x5 185x5 225x5 255x5 275x3, 1 --fuck! I guess I haven't gotten any stronger on this. I'll gun for 275x5 for my first "Dual Factor" cycle.
bent row: 295x some 3's. Took these all the way from the floor, rest-paused each rep. Felt it in my way upper back, just under the traps, and also the mid-back where my arching strength is weak. These can be referred to as "pendlay rows" cuz I dont' know what else to call them. Read about them on the Madcow 5x5 pages. Rationale is that starting a row with a slightly rounded back and arching during the rep makes the back muscles contract from both the origin and insertion, for a bigger contraction and more growth-strength. Should be my ticket to a huge back.
cut it short here, spent a lot of emotion on the squats.
I will post the new cycle, staring next monday, later when I have it finalized. The rest of this week is as follows:
Wed:
light day with some standing press, cleans, squats with 245 or so x5x5, guaging a max 5 in RDL rack pulls, lat work, abs
Fri:
medium day, inclines for sets of 8 (prolly 205 or less. sux...)
squats: 295 for a buncha trips
rows.
other shit
Next sunday: start Dual Factor cycle
hang power clean: warmups to 205, 225x2 245x4x2 --amazing that just 10 more lbs makes it feel hard again. This has to be some sort of mindfuck...
push press: warmups to 225x2 245x2 265x4x2 --not bad, not bad...
machine pullups: 10 reps. Gun for 12, then drop that pin down to 4. PR territory here...
pulldown: 80x12,12,10,9
done
MONDAY 3/5
went all aggro on this motherfucker
squats: 135x5,3 225x5 275x5 315x5 355x5 385x5 --woo!!! all-time PR for 5 reps. Next stop 4 fucking plates (in 4 weeks)
incline bench press, regular grip: 135x5 185x5 225x5 255x5 275x3, 1 --fuck! I guess I haven't gotten any stronger on this. I'll gun for 275x5 for my first "Dual Factor" cycle.
bent row: 295x some 3's. Took these all the way from the floor, rest-paused each rep. Felt it in my way upper back, just under the traps, and also the mid-back where my arching strength is weak. These can be referred to as "pendlay rows" cuz I dont' know what else to call them. Read about them on the Madcow 5x5 pages. Rationale is that starting a row with a slightly rounded back and arching during the rep makes the back muscles contract from both the origin and insertion, for a bigger contraction and more growth-strength. Should be my ticket to a huge back.
cut it short here, spent a lot of emotion on the squats.
I will post the new cycle, staring next monday, later when I have it finalized. The rest of this week is as follows:
Wed:
light day with some standing press, cleans, squats with 245 or so x5x5, guaging a max 5 in RDL rack pulls, lat work, abs
Fri:
medium day, inclines for sets of 8 (prolly 205 or less. sux...)
squats: 295 for a buncha trips
rows.
other shit
Next sunday: start Dual Factor cycle
posted by Jake at
9:56 PM
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