Hell yeah today was much better. Actually got 1 more rep at 290 than I did 275 last week. Belt is broken in now and I love it!
290x10 (called for 1+) PR!
105x10 for 3 sets
Nothing left in the tank. My lower back is going to be screaming tomorrow I can already feel it.
Start my next cycle tomorrow with OHP. Going to change the numbers a little and add 5 pounds to both the OHP and Bench, 10 pounds to the squat (all like planned) but add 20 to the DL. Getting 10 reps on the 1+ is pretty absurd I'd prefer a little lower rep range.
change of plans - gonna deload this week been too long (probably 10 weeks) and my body is telling me it needs one right now
gonna do some cardio/core stuff this week and stay away from the weights til thursday or friday.
Ran 3 miles in 27 minutes on Saturday. Wasn't tired at all but my body is pretty beat up so I stopped. Cardio is definitely getting better.
Did a bunch of stretching and foam rolling yesterday.
Just gonna rotate those two things this week til I start my next cycle of 5/3/1
Went for another run last night.
Also been waking up with a sore back every so often due to my horrible mattress. Don't want to spend money on a new one so I bought this: http://www.kohls.com/product/prd-c19...ess-topper.jsp with cyber monday/kohls cash/promo codes it was under $100 shipped with real good reviews. Hoping this will help a lot otherwise gonna have to splurge on a new mattress.
Anyone have experience with anything like this?
Getting back at it tonight, chomping at the bit after 6 days off. Body feels great time to set some PRs!
Week 1: 90x5, 105x5, 115x5+
Week 2: 95x3, 110x3, 125x3+
Week 3: 105x5, 115x3, 130x1+
Week 1: 175x5, 205x5, 230x5+
Week 2: 190x3, 220x3, 245x3+
Week 3: 205x5, 230x3, 260x1+
Week 1: 130x5, 155x5, 175x5+
Week 2: 140x3, 165x3, 185x3+
Week 3: 155x5, 175x3, 195x1+
Week 1: 215x5, 245x5, 280x5+
Week 2: 230x3, 260x3, 295x3+
Week 3: 245x5, 280x3, 310x1+
275x6 -> without straps was curious how my grip would be was awful
275x10, 2x with straps
Barbell wrist curls: see above about horrible grip, gonna work the forearms and grip more moving forward
Then some core stuff -> ab roller, cable crunches
I wouldnt worry about grip strength unless its on your deadlift
235x11 (5+) PR
45 pound dumbbells 3 sets of 10
240 pounds 3 sets of 10
Calf Raises seated:
90 pounds 3 sets of 14
200 pounds 3 sets of 12
175x13 (5+) PR
135x10,7,6 -> burned out from bench set want to get 3 sets of 10 here soon
Did some tricep stuff -> pushdowns, dips then called it a day.
Off day tomorrow gonna do some prehab then hit DLs Tuesday.
Not feeling 100% today all these weather changes are screwing with me a little, so while I pulled the same reps with 10 pounds less as a few weeks back I'm not unhappy at all. Maybe had 2 more reps but left them in the tank as I may have passed out lol If I'm 100% I have 12+ here but oh well.
280x10 (5+ video below)
http://www.youtube.com/watch?v=C-q2AoJvBZ0 -> not the best angle I know
Was beat, did some BB rows and pulldowns and called it a day.
Basketball tomorrow and I have to play as we only have 5 so hopefully will feel better. Then week 2 starts with OHP on Thursday.
Because they don't help with anything?
Originally Posted by FlakeyFool
pretty much and ditch those straps!
meh I only strap up for my last set and if I didn't I wouldn't be able to pull as much. Right now pulling as much as possible is my priority over grip strength. I need to build a back first and foremost.
I will eventually switch to mixed grip without straps but for now gonna use em for my last set each time.
warm up stuff
125x6 (3+ added 1 rep from last try)
Then did a bunch of accessory stuff shrugs, arnolds, core stuff, etc.
off day tomorrow then squats saturday and bench sunday.