Building High-Performance Muscle™
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Owlie Takes Flight
 

kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

Owlie! I don't know how I missed the engagement news, but congrats!

That bench video was sick. Strong and inspiring.

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owlie
Level

Join date: Nov 2009
Location:
Posts: 800

Yess ma'am...

Here's my program lately:
Monday:
Squat volume
Press/Bench volume (alternates each week)
Deadlifts

Wednesday:
Squats recovery (80% 0f 5RM for 2 sets)
Press or bench for a few heavy sets (whatever I didn't do Monday)
Focus on chin ups 50reps<

Friday:
Squats for one max set
Press or bench for one max set (whichever one I did Monday
Barbell rows or more pull ups...

That's the bones of it and I add a little fluff here and there. Trying to always outperform the week before on Mondays and Fridays

Here's Friday's workout


Squats
barx12
95x5
135x5
185x5
220x5

Bench Press
barx12
95x5
135x2
162.5x1

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owlie
Level

Join date: Nov 2009
Location:
Posts: 800

Its pretty much Texas Method

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alexus
Level

Join date: Feb 2010
Location: New Zealand
Posts: 4751

nice PR!
awesome bod!
congrats on your engagement :-)

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owlie
Level

Join date: Nov 2009
Location:
Posts: 800

thank you :)

Today:
Squats:
barx12
95x8
135x5
185x8x5

Press:
barx12
80x8x2
80x10

Deadlift:
135x5
185x3
bunch of singles at 225 trying to iron out my weird form
265x5

Maybe I will post a video so peeps can halp with my deadlift.

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brute_fury
Level

Join date: Oct 2005
Location: Colorado, USA
Posts: 3185

VID FOR SURE :D
Great benching too ! ! ! ! ! ! ! ! ! ! ! ! !

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lil power
Level

Join date: Jun 2010
Location: Tennessee, USA
Posts: 1309

oh yay, she's back again.

Congratulations on the engagement !!

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owlie
Level

Join date: Nov 2009
Location:
Posts: 800

Hi Lil!

So I forget to log Wednesday and now I barely remember what I did

Wednesday
Pullups
5x10

ehhh o thats right

Incline Press
barx10
95x3
115x3
125x1-barely missed ad second rep

I think I did something else....eh whatever

Friday

Speed Squats:
135+pink bands-I don't know this wasn't really precise with my programming but I wasn't really feeling anything else for squats. About halfway through, I tried to add 155 to the bar but my reps got slower so I backed off.
2x10

Press:
barx10
85x3
100x5-wow a first!

Dumbbell press
30x10
40x5
30x10x3

Barbell curls
60x10x3

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cholulalula
Level

Join date: Nov 2010
Location:
Posts: 1217

strong incline press, holy crap. strong work in here!

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AccipiterQ
Level

Join date: Feb 2008
Location: Massachusetts, USA
Posts: 3297

nice bench video. You can bench more than I could after 1 year of training :)

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