Daily training. Annual improvements.
Moderator: Chebass88
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Re: 200/300/500/600
You were correct that private IG posts won't show up here. Gotta make it public to be viewable, my friend. Or just upload to youtube.
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Re: 200/300/500/600
Hypertrophy Day
Leg Press: 500 x 5s x 10r
Bench: 210 x 7s x 8r
Bent Over Rows: 235 x 3s x 6r
Press: 140 x 3s x 8r
Barbell Curl: 55 x 4s x 10r
Volume
Bench: 11,760
Rows: 4,230
Press: 3,360
BB Curl: 2,200
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Total: 21,550
***************************************
Another day. Buy the ticket, take the ride.
Leg Press: 500 x 5s x 10r
Bench: 210 x 7s x 8r
Bent Over Rows: 235 x 3s x 6r
Press: 140 x 3s x 8r
Barbell Curl: 55 x 4s x 10r
Volume
Bench: 11,760
Rows: 4,230
Press: 3,360
BB Curl: 2,200
------------------
Total: 21,550
***************************************
Another day. Buy the ticket, take the ride.
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Re: 200/300/500/600
Power clean and front squats?
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Re: 200/300/500/600
Bench: 250 x 5s x 3r
Deads: F
*************************
No platform available so benched first.
After benching I was too exhausted for deadlifts. (Exhausted from under-recovery, and insufficient sleep, not from the actual benchind.) Hamstrings still sore, despite two days off.
I need to get a handle on my recovery.
Deads: F
*************************
No platform available so benched first.
After benching I was too exhausted for deadlifts. (Exhausted from under-recovery, and insufficient sleep, not from the actual benchind.) Hamstrings still sore, despite two days off.
I need to get a handle on my recovery.
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Re: 200/300/500/600
Congratulations on the press!
- EricK
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Re: 200/300/500/600
Nice work, hector. You ever try a belt for press?
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Re: 200/300/500/600
Strength
Squat: 315 x 3s x 5r
Bench: 235 x 7s x 5r (VOLUME PR AT 235lbs!!!)
Bent Over Rows: 235 x 5s x 5r
Everything Else
Barbell Curl: 65 x 4s x 8r
Volume
Squat: 4,725
Bench: 8,225
Bent Over Rows: 5,875
----------------------------
Total = 18,825
***********************************************************
Sick as a dog the past few days. Today was the first day I felt well enough to come back.
Kept squats light because I figured I wouldn't do much tonight. Kept bench light as well. But then decided to go for a volume PR at 235 while I was there. Achieved it.
Barbell Curls are humbling. Right elbow is slowly improving, I think. But, years ago, I used to curl 135 pounds plus. Tonight I curled less than half that. Though back when I was curling plates, I was also benching sub 225 for reps and deadlifting below 500. Times change. Some ways for the better.
Squat: 315 x 3s x 5r
Bench: 235 x 7s x 5r (VOLUME PR AT 235lbs!!!)
Bent Over Rows: 235 x 5s x 5r
Everything Else
Barbell Curl: 65 x 4s x 8r
Volume
Squat: 4,725
Bench: 8,225
Bent Over Rows: 5,875
----------------------------
Total = 18,825
***********************************************************
Sick as a dog the past few days. Today was the first day I felt well enough to come back.
Kept squats light because I figured I wouldn't do much tonight. Kept bench light as well. But then decided to go for a volume PR at 235 while I was there. Achieved it.
Barbell Curls are humbling. Right elbow is slowly improving, I think. But, years ago, I used to curl 135 pounds plus. Tonight I curled less than half that. Though back when I was curling plates, I was also benching sub 225 for reps and deadlifting below 500. Times change. Some ways for the better.
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Re: 200/300/500/600
Bench: 265 x 1 (fastest and easiest it has ever moved)
Bench: 280 x F (worse than last attempt. Did not move a mm.)
*****************************************************************************
Off day. Tried for a bench 1RM quickly on way home from work.
265 has never felt so easy. This was a little surprising since my bench volume from the day before was so high. I guess my form was just dialed in.
Motivated by the rapid, easy 265 I decided to go for 280. This would be a 5lb PR.
It didn't move. Not a bit. Not a mm.
Bench: 280 x F (worse than last attempt. Did not move a mm.)
*****************************************************************************
Off day. Tried for a bench 1RM quickly on way home from work.
265 has never felt so easy. This was a little surprising since my bench volume from the day before was so high. I guess my form was just dialed in.
Motivated by the rapid, easy 265 I decided to go for 280. This would be a 5lb PR.
It didn't move. Not a bit. Not a mm.
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Re: 200/300/500/600
Hypertrophy Day
Leg Press: 550 x 3s x 10r
Bench: 215 x 5s x 8r
Press: 145 x 3s x 8r
Barbell Curl: 70 x 3s x 8r
Volume
Bench: 8,600
Press: 3,480
-------------------------------
Total: 12,080
********************************
Those presses were a MF.
How can 145 be so much heavier than 140?
The sets of 8 are ~ 70% of 1RM which I think is about right for hypertrophy.
Leg Press: 550 x 3s x 10r
Bench: 215 x 5s x 8r
Press: 145 x 3s x 8r
Barbell Curl: 70 x 3s x 8r
Volume
Bench: 8,600
Press: 3,480
-------------------------------
Total: 12,080
********************************
Those presses were a MF.
How can 145 be so much heavier than 140?
The sets of 8 are ~ 70% of 1RM which I think is about right for hypertrophy.
Re: 200/300/500/600
Hector, I would like to be the first to say... Congratulations on that 555 Deadlift!! You made it look easy.
I saw it on IG, but it wouldn't let me comment.
I saw it on IG, but it wouldn't let me comment.
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Re: 200/300/500/600
Shug, thanks!ShuggyBear wrote: ↑Fri Nov 17, 2017 4:30 pm Hector, I would like to be the first to say... Congratulations on that 555 Deadlift!! You made it look easy.
I saw it on IG, but it wouldn't let me comment.
First deadlift PR in quite awhile. I was thrilled!
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Re: 200/300/500/600
Strength
Deads: 555 x 1 x 1 (NEW DEADLIFT PR!!!)
Bench: 255 x 3s x 3r
Bench: 235 x 5s x 5r
Bent Over Rows: 235 x 5s x 6r
Volume
Deads: 555
Bench: (2,295 + 3,535) = 5,830
Bent Over Rows: 7,050
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Total: 12,935
***************************************
Still excited about the new deadlift PR!
Already looking forward to the next one. The weak link in my deadlift is definitely my lower back, so I'm going to focus on that. Besides good mornings, not sure what the best lower back work is. Will have to think about it.
The other night when I failed on the 280 bench, 265 felt easy. I knew tonight would be a good night to go back up to 255 for triples.
Tomorrow I'll re-figure out how to post and put up new deadlift PR video.
Deads: 555 x 1 x 1 (NEW DEADLIFT PR!!!)
Bench: 255 x 3s x 3r
Bench: 235 x 5s x 5r
Bent Over Rows: 235 x 5s x 6r
Volume
Deads: 555
Bench: (2,295 + 3,535) = 5,830
Bent Over Rows: 7,050
--------------------------------------
Total: 12,935
***************************************
Still excited about the new deadlift PR!
Already looking forward to the next one. The weak link in my deadlift is definitely my lower back, so I'm going to focus on that. Besides good mornings, not sure what the best lower back work is. Will have to think about it.
The other night when I failed on the 280 bench, 265 felt easy. I knew tonight would be a good night to go back up to 255 for triples.
Tomorrow I'll re-figure out how to post and put up new deadlift PR video.