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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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April 26
Warmup
A) shoulder press from pins
95x5
135x5
165x3
195x3
225x3
255x2
275x1 much cleaner than last week for a 10 sec hold
235x6 clusters
B) behind the neck push press
95x5
115x5
135x4,4
155x3,3,3
C) db incline shoulder press
55x5
70x5
85x5
100x3
55x5
Face pulls (5x15)
Curls
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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April 27
Warmup
A) hammer strength squat
90x5
180x5
270x5
320x4,4
360x3,6
450x3,3
Was using a max if 450 here so going to have to bump that up.
B) pull-up
5,5,5,5,5,5,4
C) lat pull downs
120x8,8,8
D) ham string curls
100x30,30
Calf raises and curls
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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April 29
Warmup
A) bench from pins
95x5
135x5
165x3
195x3
225x3
255x1
285x1
315x1 - 15lb PR
225x6
B) bench press
135x5
175x5
205x4
225x3,3,3
Felt drained from the partials
C) DB bench
60x8
70x8
80x7
Arm work - extensions, pushdowns, curls
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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April 30
Warmup
A) squats from pins
Reg squats up to 225
275x1
315x1
365x1
405x1 10 sec hold
365x6 clusters
B) squats
225x5
250x4,4
285x3,3,3
C) front squats
135x4
185x4,4
205x4
Will do the assistance work tomorrow due to time constraints
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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Just thought I'd take the time to get some goals on the interwebs to hold myself accountable.
As far as bodyweight goes, I want to cut another 10lbs of fat, putting me in the low 160's. I'm currently 170 - 175. Then I might compete at a PL competition.
For the bench press, the main goal is 3 bills. For the squat, 4 bills. For the Overhead Press, 2 bills. My estimated maxes on each are 275,355,195 respectively. I'll do a few more training cycles to bump the maxes based on my current program and then test them.
As far as the physique goes, try to have abs and put an inch on the arms.
All goals by Dec 31.
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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May 1
Finished up my assistance work that I didn't do yesterday: curls and calf raises
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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May 2
Warmup
Was feeling really tight. Neck, feet and knees were all aching. Just felt crappy in general.
A) shoulder press from pins
95x3
135x3
165x3
195x3
225x3 shaky
250x1 10 sec hold
185x8 clusters
Decided not to push it today.
B) behind the neck push press
95x5
115x5
135x4,4
155x3,3,3,3
C) db shoulder press
50x8
60x8
75x8
85x6
Da face pulls and da curls
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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March 3
Warmup
A) Hammer Strength Squat
90x5
180x5
300x5
360x4,4
400x3,3
450x3 (paused)
B) Pullups
10 sets of 5 (3 second hang on the last rep of each set)
C) Ham String Curls
70x30
85x30
100x30
Sets were killer
Curls and Calf Raise finishers
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thetrebel
Level 0
Join date: May 2012
Location:
Posts: 135
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IFlashBack wrote:
Just thought I'd take the time to get some goals on the interwebs to hold myself accountable.
As far as bodyweight goes, I want to cut another 10lbs of fat, putting me in the low 160's. I'm currently 170 - 175. Then I might compete at a PL competition.
For the bench press, the main goal is 3 bills. For the squat, 4 bills. For the Overhead Press, 2 bills. My estimated maxes on each are 275,355,195 respectively. I'll do a few more training cycles to bump the maxes based on my current program and then test them.
As far as the physique goes, try to have abs and put an inch on the arms.
All goals by Dec 31.
Good shit, how is the diet??
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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thetrebel wrote:
IFlashBack wrote:
Just thought I'd take the time to get some goals on the interwebs to hold myself accountable.
As far as bodyweight goes, I want to cut another 10lbs of fat, putting me in the low 160's. I'm currently 170 - 175. Then I might compete at a PL competition.
For the bench press, the main goal is 3 bills. For the squat, 4 bills. For the Overhead Press, 2 bills. My estimated maxes on each are 275,355,195 respectively. I'll do a few more training cycles to bump the maxes based on my current program and then test them.
As far as the physique goes, try to have abs and put an inch on the arms.
All goals by Dec 31.
Good shit, how is the diet??
Hectic. I just finished University and am about to move so the schedule's been irregular. Basically just keeping with the mentality of lots of clean protein, and everything else to a minimum.
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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May 6
Warmup
A) bench press
95x5
135x5
165x5
195x4,4
225x3,3,3,3 easy
B) DB bench
45x8
65x8
85x8
75x8,8,8 also easy
C) machine press
55x30
85x30
100x30
D) rope push downs
80x20,20,20,20,20,20,20,10 I figured a muscle has to get bigger after 150 reps of it
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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May 7
Warmup
A) squats
95x5
135x5
185x5
215x5
250x4,4
285x3,3,3,3
B) front squats
135x8 knee started hurting
165x7,7,7
C) leg extensions
100x30
130x30
70x30 TUT
D) calf raise
45x20,20,15,15,15,20,15,30
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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May 9
Warmup
A) behind the neck push press
65x5
95x5
115x5
135x4,4
155x3,3,3,3,3
95x5,5,5,5 from the front
B) db shoulder press
40x8
55x8
70x8
80x8
90x5
50x8,8
60x8
C) smith machine shoulder press
95x30
115x30,30
D) face pulls
50x15,20,20,20,25,20,20,10
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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May 10
Had to skip the warmup because of time constraints. Luckily I was already warm.
A) easy curl
65x8,8
95x5,5,5,5,5,5,5,5,5,5
B) cable curl complex
60x10,10,10,10,10,10
C) db curl
10x30
15x30
20x10,15x10,10x10 drop set
D) lat pull downs
80x33,17,20,15,20,20,20,5
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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So I spent the last 40 or so hours either in a hotel or an airport, and am now in a different part of the world.
Between the new lifestyle, the jet lag, the rashes and allergies, and the general fatigue I'm going to have to spend the next few days getting stuff sorted out. Maybe a week of rest is what I need; my joints are generally more inflamed nowadays.
Will be spending the next 10 or so weeks in this place, so I'm hoping to use it as a sort of "contest prep" in an effort to be "ripped" by the end of summer.
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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May 15
For the time being the weight will be more instinctive for a number of reasons.
Shoulders
A) Behind the Neck Push Press: Ramp to the max set of 3
B) DB Shoulder Press: Ramp to the max set of 8
C) Smith Machine Shoulder Press: 3 Sets of 30
D) Face Pulls: 150 total reps
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IFlashBack
Level 1
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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I went to the gym today; as in I went up to the front doors to find them locked. Still trying to figure out some kind of schedule.
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