5/28

Favorite workout day of the week. Even though I work Sat's, no one else does, so it's just so much easier to wake up and have training be the priority instead of a full day of work first.

DL Singles Fast
30 Second Rest Sets
135/10
225/5
315/2
1 Minute Rest Sets
365/1
405/1
455/1
495/1
3 Minute Rest Sets
545/1,1,1,1

Felt good. Not super hard. Felt like I could have done several more. Tried to do every rep as fast as possible.

nice work. lolcardio.

5/30

BP
45/20
135/12
185/5
225/3
275/3
300/2
315/2
335/2
315/2

Pro Chins
BW/8
+40/4,4,4 These are not getting easier.

FS (kilos)
60/6,6
100/2
120/2
140/2

Are you doing chins for the sake of doing chins, or is it to improve your bench and DL? If its the latter, rowing is much more useful than vertical pulling for improving powerlifting imo.

Sorry Cha...didn't see that until now. Chins for the sake of chins. Agree with you about rows but heavy dumbbells aggravate my spine/disc issues...and I dont think I have a day where I can barbell row. Right now, I am only doing three days a week. Trying to stay on top of recovery. Am thinking that if I add a fourth day, assuming I could recover, I could look at rows and some other stuff I am not doing now.


6/1/16
BS
20/12
70/12
120/5
170/2
190/2
200/2
210/2
220/2
225/2

CG BP
45/20
135/8
185/3
225/2
275/2
300/2 Not hard

Sup Chin Up
BW/6
+40/4,4 Easy

I havent done barbell rows or DB rows in a long time because they both have given me problems. Heavy cable or machine rows are sufficient when you get to our age imo.

BPA do you do any accessory with this program?
BPA/Cha would you ever do pendlays as a row for DL?

Hey Shamrock, No. I don't typically do any accessory work at all. Every once in a while I might throw something in but I am always mindful of my ability to recover...so it's hard to justify accessory work, which might adversely affect recovery, when I am still making progress on the main lifts.

6/4/16
DL DAY

Under 90 second rests
135/5,5
225/5
315/3
365/2
405/2
455/2
3-4 minutes on work sets
495/1
545/1
570/1,1,1 Post Injury PR first two were fast and good. 3rd one got a little slow because I let my hips fly up.

545/2 good, full stop double.

This programming was optimum today. I felt strong through out and didn't feel like I was really "pushing it" to the point of failure while still working into post injury pr territory work sets. Very encouraging. 600lb worksets for singles and even doubles feels like it could happen by year end...knock on wood.

Pendlays (or any kind of barbell rows) are ok, but I dont do them because I typically end up with elbow or neck issues. I dont recommend people who are upper trap dominant to do them at all because they tend to cheat by using their upper traps and make their upper traps more dominant and avoid using their lower traps.

I used to do a lot of dumbell rows. Those are great for building lat & mid back strength. I recommend those to most people who are trying to get their backs stronger. I tend to mess myself up when I do these nowadays, but they're great for younger people.

I do a lot of cable rows and some machine rows now. Believe it or not, I get about as big of a back pump out of heavy shirted benching as any rowing I do.

6/6/16

BP
135/12
185/6
225/3
275/3
300/3
315/3,3,3 not super hard.

FS kilos
20/15
60/6,6
100/3
120/2
130/2
140/2

Chins Pro
BW/8
+40/4,4

pullsups or chins and then followed with bench4reps gives me a nice back pump.

also bpa i think chins just have no harm and can only benefit. I plan on having pull ups/chins forever in my lifting.

near-failure reps of hammer chins and pull-ups with strict form should wreck the part of obliques that are hard to train - the region where they slide under the lumbar fascia. Even the lats in that region and upper glute should feel it. Assuming each rep is a dead hang and the hips and core are tight like a big DL.

I agree 100%. I do all my chins full extension, paused. I am super careful with my neck too...no craning at all. Keep it tucked into my chest. I need to do more chins

I used to get bad neck problems from doing chins, so I dont do them anymore on a regular basis. I did do 3 or 4 the other day for fun, while focusing on keeping my head back.

BPA/Cha

Thanks for the insight! Will add more DB rows as its swole season.

6/8

BS kilos
20/12
70/6,6
120/5
170/3
200/2
210/2
220/2, 2 accidental repeat
225/2 not easy
220/2

CG BP
45/18
135/8
185/3
225/2
275/2
300/2
315/2,2

Chin Supinated
BW/6
+45/4,4 Not hard

6/11

DL
135/10
225/5
315/3
365/2
405/2
455/1
495/1
545/1
565/1
585/1 Post injury Pr. Two years to get here.
545/1,1

Nice pull

Nice!!

I assume since you pulled a couple more afterwards, your back feels good?

Hey Cha, yes back is holding up. No further issue as of yet.

Last week was pretty much a deload week. Also was out of town for long weekend at the evil empire, Disney.


6/13 Elbow still jacked up from impact injury.

BP
45/15 135/8 225/5 275/3 Stopped here

FS kilos 20/10 60/5,5 100/3 120/2 130/2

Chins Pro BW/8 stopped here

6/15
BS kilos 20/12 70/6,6 120/5 170/2 180/2

Didnt do anything else because of elbow

6/18
DL
135/10 225/5 315/3 405/2 455/2 495/2 525/2,2,2 495/2,2

6/21
BP 45/15 135/8 185/5 225/3 275/2 300/2 315/2 335/2

Pro Chin BW/8 +35/4,4,4

FS Kilos 20/8 60/6,6 100/4 120/2 130/2


6/23
BS 20/10 70/6,6 120/5 170/3 200/2 210/2 220/2,2 210/2

6/25 DL
135/10 225/5 315/3 365/2 405/2 455/2 495/2 545/1 565/F hips flew up... 565/1 545/1 505/2

Today was rough. Not enough sleep, recovery and head not in the game.

Elbow issue: Check all over your triceps for adhesions. Even if that wasnt the original cause, they will make it worse if you have any.

10/4 Cha will do.

Rough work week. Missed Wed. so squatted today instead of DL. Which I think is fine. Would probably be better to push DL out every to 9-10 days anyway.

6/27
Bench
45/20 135/15 185/6 225/3 275/3 315/2 335/2 335/1 of 2 bad technique fail

Pronated chin
BW/6 +35/4 4

FS kilos
20/10 60/6,6 100/5 120/3 130/3


7/2

BS kilos
70/6,6 120/5 170/2 200/1 210/1 220/1 230/1 235/1 post injury PR
210/2 2

Felt not great today. Everything felt heavy except the doubles at the end which felt light. should have done 220 instead

tell me that bench is also in kg

Pretty sure it's not, Sensei. 45kg would be an odd weight to start your warm-ups with.

BPA, impressive work! Keep it up.

of course man but i am sure BPA aiming high!