laser16's 5x5 log - Page 27 - Health and Fitness Forum

Didn't quite get what I wanted out of my bench test but still tied a PR for weight and got one for reps so I won't complain.

Bench 1x4 @ 250

OH db press 5x10 @ 35's

Hammer strength machine rows 5x10

Chins 2x8

Quote

10-11-2020 , 12:40 AM

#652

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Squats were very hard, was worried I wouldn't even get 3 here but I just squeaked it out. Was definitely a max effort attempt.

Squats 1x3 @ 320

Back extensions (45 degrees) 5x10 + 25

Leg Press 3x15 @ 450

Decline sit ups 3x10

Quote

10-11-2020 , 08:42 AM

#653

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Nice numbers!

Quote

10-11-2020 , 11:10 AM

#654

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Congrats on the PRs!

Quote

10-13-2020 , 12:21 AM

#655

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Thanks guys! Pretty good result for OH press.

OH press 1x5 @ 135

DB Incline bench 3x10, 8, 6 @ 70's

Hammer Strength machine rows 5x10

Quote

10-15-2020 , 12:38 AM

#656

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Pretty happy with the DL result today as well. Overall I think I mage good progress on this program. I have been super busy over the last couple weeks so these workouts have been pretty light on assistance with extra rest days so think I will roll straight back into 10's wave in a couple days.

DL 1x6 @ 335

Leg Press 4x15 @ 450

Decline sit ups 3x10 +10

Quote

10-16-2020 , 09:57 PM

#657

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Felt pretty good today. Back at home for the next couple weeks so will be able to get some longer/better quality workouts in. Did the barbell rows body builder style instead of pendlay style today not sure I care to much either way.

Bench 4x10, 1x13 @ 160

OH DB press 3x8, 2x6 @ 40's

BB Rows 3x10 @ 155, 2x10 @ 135

Triceps push downs 3x12

Machine preacher curls 3x10

Quote

10-17-2020 , 08:24 PM

#658

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Squats felt easy today, final set was basically cardio.

Squats 4x10, 1x20 @ 195

Back extensions 5x10 + 12

Ab machine 4x10

Quote

10-19-2020 , 09:02 PM

#659

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

No issues today, last couple press sets were pretty tough but no surprise there.

OH press 4x10, 1x11 @ 90

Hammer strength bench press 5x10

BB rows 2x10 @ 155, 2x10 @ 175, 1x15 @ 135

Cable rows 2x10

Rope pull downs 3x12

DB curls 3x10 @ 25's

Quote

10-20-2020 , 09:27 PM

#660

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Good workout today. Those pause squats were pretty rough following all that DL volume. Single leg leg press felt great for making my quads burn, hopefully it translates.

DL 4x10, 1x15 @ 220

Pause squats 3x8 @ 205

Single leg press 3x10 @ 180

Decline sit ups 3x10 +10

Quote

10-22-2020 , 09:18 PM

#661

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Good work out no issues.

Bench 2x10, 1x15 @ 180

DB OH press 2x10, 3x7 @ 40

Chins 5x5

Pull downs 2x10

Rope pull downs 3x10

Quote

10-23-2020 , 09:36 PM

#662

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Squats felt meh, bit of discomfort during final set so I didn't push any extra reps.

Squats 3x10 @ 220

DB lunges 4x10 @ 45's

Back extensions 3x10 +10

Decline sit ups 3x10

Quote

10-28-2020 , 08:17 PM

#663

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Took a couple extra days off due to some pain in my left knee. Probably didn't have to but meh will see if it flares up again after my next squat workout.

OH press 3x10 @ 100

DB incline bench 2x10, 3x8 @ 70's

BB Rows 3x10 @ 165, 1x10 @ 155, 1x10 @ 135

Quote

10-29-2020 , 09:26 PM

#664

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Knee felt fine today, everything felt good but think I have to drop the pause squats following DL just feels rough even though the weights are light.

DL 2x10, 1x14 @ 250

Pause squats 3x8 @ 185

Leg extensions 3x10

Decline sit-ups 3x10 +10

Quote

11-07-2020 , 01:07 AM

#665

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Took an accidental rest week but not going to dwell on it. Felt good today, 10's wave test week. Did have slight elbow aggravation, 2nd time its happened both times I was doing DB OH press.

Bench 1x15 @ 195

DB OH Press 4x10, 1x8 @ 40's

DB Rows 5x10 @ 85

Rope pull downs 3x10

DB curls 2x10 @ 25's

Quote

11-09-2020 , 12:29 AM

#666

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

No issues, using a flatter leg press machine today and it feels a lot easier.

Squats 1x13 @ 240

Back extensions (45 degree) 5x10 +25

Single leg press 5x10 @ 225

Decline sit ups 4x10 +10

Quote

11-10-2020 , 01:27 AM

#667

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Quick work out today.

OH Press 1x12 @ 110

DB Incline bench 4x10, 1x8 @ 70's

Hammer machine rows 5x10

Quote

11-14-2020 , 01:02 AM

#668

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

DL 1x14 @ 275

Single leg press 5x10 @ 225

Decline sit ups 3x10

Quote

11-15-2020 , 01:27 AM

#669

laser16

veteran

Join Date: Jul 2005 Posts: 2,093

Think I was cutting my DB OH press a bit high which causing elbow pain, went a bit lower today and it felt OK.

Bench 4x8, 1x12 @ 180

DB OH press 3x10, 2x8 @ 40's

Pull ups 2x5

Chins 3x6