Busa's log
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Re: Busa's log
MM w/HVLF Bench
Cycle 8, B1S6 Medium Bench & Light Press
Was meant to squat today but didn’t have it in me.
Bench: Rx = 7s x 5r @ 70%
200 x 7s x 5r
Last set @ 7.0
Press: Rx = 8s x 3r @ 60%
100 x 8s x 3r
DB Hammer Curls
25 x 10r
40 x 10r
45 x 10r
50 x 10r
Overhead Cable Triceps Extensions
40 x 10r
50 x 3s x 10r
Light work to test this movement pattern with my elbow rehab
Cycle 8, B1S6 Medium Bench & Light Press
Was meant to squat today but didn’t have it in me.
Bench: Rx = 7s x 5r @ 70%
200 x 7s x 5r
Last set @ 7.0
Press: Rx = 8s x 3r @ 60%
100 x 8s x 3r
DB Hammer Curls
25 x 10r
40 x 10r
45 x 10r
50 x 10r
Overhead Cable Triceps Extensions
40 x 10r
50 x 3s x 10r
Light work to test this movement pattern with my elbow rehab
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- Registered User
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- Location: Canada
- Age: 52
Re: Busa's log
Make up squat session. Somehow I let six days elapse since I last squatted… not the worst possible catastrophe, but needed to fit it in today.
Safety Bar Squats: Rx = 5s x 3r @ 80%
290 x 5s x 3r
Last set @ 8.0
Safety Bar Squats: Rx = 5s x 3r @ 80%
290 x 5s x 3r
Last set @ 8.0
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Re: Busa's log
Another quick session of random lifts.
Deadlifts with a buffalo bar… I may have invented a new one here. I’m not set up for block pulls and don’t want to do rack pulls, so tried this out. Bar just has a slight camber (~ 3”), so not sure how much difference it made. 55 pound bar, 32mm, felt a little strange…
145 x 5r
235 x 2r
325 x 1r
375 x 1r
415 x 1r @ 8.5
Triceps Pushdowns (rope)
40 x 10r
50 x 10r
60 x 10r
70 x 10r
80 x 10r
DB Hammer Curls
25 x 10r
35 x 3s x 10r
Deadlifts with a buffalo bar… I may have invented a new one here. I’m not set up for block pulls and don’t want to do rack pulls, so tried this out. Bar just has a slight camber (~ 3”), so not sure how much difference it made. 55 pound bar, 32mm, felt a little strange…
145 x 5r
235 x 2r
325 x 1r
375 x 1r
415 x 1r @ 8.5
Triceps Pushdowns (rope)
40 x 10r
50 x 10r
60 x 10r
70 x 10r
80 x 10r
DB Hammer Curls
25 x 10r
35 x 3s x 10r
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Re: Busa's log
I’m still working my way through Cycle 8 of the MM & HVLF Bench program, but work/life is screwing up my schedule a bit so I’m fitting lifts in when I can.
Bench:
225 x 5s x 5r
Last set @ 8.0, e1RM = ~285 lbs
Pendlay Rows
225 x 5s x 5r
Straight Arm Pulldowns
First time doing these, just a few sets feeling them out to see how they hit the lats
Bench:
225 x 5s x 5r
Last set @ 8.0, e1RM = ~285 lbs
Pendlay Rows
225 x 5s x 5r
Straight Arm Pulldowns
First time doing these, just a few sets feeling them out to see how they hit the lats
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Re: Busa's log
MM w/HVLF Bench
Cycle 8, B2S1 Light SSB & Heavy Press
Safety Bar Squats: Rx = 3s x 4r @ 75%, then 4s x 3r @ 75%
275 x 3s x 4r
275 x 4s x 3r
Last set @ 7.0
Press: Rx = 1r @ 97.5%, then 5s x 3r @ 87.5%
160 x 1r @ 10.0
145 x 5s x 3r
Misgrooved the single but recovered it; triples moved better, but overall felt harder than expected.
BW Dips
238 x 4s x 5r
238 x 1s x 10r -- 2-3 RIR
supersetted with...
DB Hammer Curls
30 x 10r
35 x 10r
40 x 10r
45 x 10r
50 x 10r
Cycle 8, B2S1 Light SSB & Heavy Press
Safety Bar Squats: Rx = 3s x 4r @ 75%, then 4s x 3r @ 75%
275 x 3s x 4r
275 x 4s x 3r
Last set @ 7.0
Press: Rx = 1r @ 97.5%, then 5s x 3r @ 87.5%
160 x 1r @ 10.0
145 x 5s x 3r
Misgrooved the single but recovered it; triples moved better, but overall felt harder than expected.
BW Dips
238 x 4s x 5r
238 x 1s x 10r -- 2-3 RIR
supersetted with...
DB Hammer Curls
30 x 10r
35 x 10r
40 x 10r
45 x 10r
50 x 10r
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- Registered User
- Posts: 183
- Joined: Mon Nov 05, 2018 3:30 pm
- Location: Canada
- Age: 52
Re: Busa's log
MM w/HVLF Bench
Cycle 8, B2S2 Light Bench & Light Rows
Bench: Rx = 7s x 7r @ 85%
185 x 7s x 7r
Last set < 6.0
Pendlay Rows: Rx = same as bench
185 x 7s x 7r
Cycle 8, B2S2 Light Bench & Light Rows
Bench: Rx = 7s x 7r @ 85%
185 x 7s x 7r
Last set < 6.0
Pendlay Rows: Rx = same as bench
185 x 7s x 7r
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Re: Busa's log
MM w/HVLF Bench
Cycle 8, B2S3 Intensity SSB & Light Press
Safety Bar Squats: Rx = work up to intensify singles
220 x 3r
255 x 2r
285 x 2s x 1r
300 x 1r
330 x 3s x 1r
Last set @ 9.0
Press: Rx = 2s x 8r @ 72.5%
120 x 2s x 8r
Week 7 of the 12 week peaking program in the books.
DB Hammer Curls
35 x 3s x 15r
Cycle 8, B2S3 Intensity SSB & Light Press
Safety Bar Squats: Rx = work up to intensify singles
220 x 3r
255 x 2r
285 x 2s x 1r
300 x 1r
330 x 3s x 1r
Last set @ 9.0
Press: Rx = 2s x 8r @ 72.5%
120 x 2s x 8r
Week 7 of the 12 week peaking program in the books.
DB Hammer Curls
35 x 3s x 15r
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- Registered User
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- Location: Canada
- Age: 52
Re: Busa's log
I’m off on a business trip tomorrow, so won’t be lifting until next Friday. Probably a good thing.
Bench:
225 x 1r
260 x 1r @ 8.0 hmmm
290 x F <— ill-advised PR attempt. Almost got it, but didn’t want to grind it and risk an injury. e1RM remains at 285.
225 x 3s x 8r
Bench:
225 x 1r
260 x 1r @ 8.0 hmmm
290 x F <— ill-advised PR attempt. Almost got it, but didn’t want to grind it and risk an injury. e1RM remains at 285.
225 x 3s x 8r