Military monday - body weight: 208.8
100 rep curls empty curl bar + warmups
work sets
126x3
145x3
160x2. ugly as hell. drop weight
CAT training
126x3 8 sets
Pull Ups
wide grip 5 sets of 10 trying to to all the way down.
Dips superset with 12 rep 60lb cable bicep curl
bw+50lbs x10 5 sets.
Notes: happy my dips went well, and pull ups too. Military press needs to go down. way too heavy to do it properly.
Dropping the 1RM to 165, so I can get stronger and get my form right
---------------------------------------------------------------------------------------------------------------------------
Tuesday Squats - Body weight: 207.4 Dropping too fast, bumping up calories by 200 on off days.
Pre-hab: Make shift reverse hyper. 15 reps for 3 sets. hang from knee raise stand for 4 sets of 30 seconds. 2 trips walking with 25lbs on sled, high knees belt up high near sternum. see video
warmups
work sets
241x3
276x3
310x3
CAT
241x3 6 sets.
One leg extensions
50lbsx15 3 sets
Supersetted with
Pull down abs
135x10 4 sets.
Notes: so I decided to switch my squat and deadlifting days around. my deads have been progressing even through the back problems, but squats not so much. first time squatting early in the week and I think it went great, stuff still feels too heavy in my opinion, but footage says otherwise. just trying to take it slow and easy and not get too Crazy. marathon, not a sprint. Also my quads are weak, so I need to get them stronger so I can get my squats up.
NEED TO START DOING FRONT SQUATS
--------------------------------------------------------------------------------------------------------------------------
Thursday Bench day - Body weight: 207.8
100 rep curls empty curl bar + warmups
work sets
186x3
215x3
240x3
CAT training
186x3 8 sets.
strict bb row
150x10 5 sets
pushups with feet elevated on bench
4 sets of 10 with orange band twisted over neck +chain around neck
walking with sled
---------------------------------------------------------------------------------------------------------------------------
Tuesday Deadlifts - Body weight: 207.4
warmups
work sets
325x3
375x3
420x3
CAT training
315x3 6 sets
Snatch grip deads
225x8 2 sets. did them just to see what they were like with mediocre weight. I liked them
GHR
40lbx15 3 sets. not as tough this time. gunna bump weight up to 45 lbs
Pulldown abs
150x10 3 sets
Notes: Deads were fine, felt a little heavy, but still got them done and they do not seem very slow so we are going good, not to mention we are getting closer and closer to actual max. Back is feeling GREAT this time! thanks to my training partner. pissed him off today because I was being a dick. I feel like he over analyses stuff and I was getting short with him. shit happens though and next week is a new week.
Walked with the sled and did hanging in the roman chair every day before and after training.
been trying to lose fat and get leaner. I was losing weight too quickly. I can feel it in my strength and energy levels. But I am new to this and need to figure out what works for me. Still getting all of my work done, besides military press, but that was coming soon anyways, plus I am working on getting the form done, all together, I am pretty happy with this training week, my training partner has been helping alot with my over tucking on my bench, and my squat technique is looking a lot better.
100 rep curls empty curl bar + warmups
work sets
126x3
145x3
160x2. ugly as hell. drop weight
CAT training
126x3 8 sets
Pull Ups
wide grip 5 sets of 10 trying to to all the way down.
Dips superset with 12 rep 60lb cable bicep curl
bw+50lbs x10 5 sets.
Notes: happy my dips went well, and pull ups too. Military press needs to go down. way too heavy to do it properly.
Dropping the 1RM to 165, so I can get stronger and get my form right
---------------------------------------------------------------------------------------------------------------------------
Tuesday Squats - Body weight: 207.4 Dropping too fast, bumping up calories by 200 on off days.
Pre-hab: Make shift reverse hyper. 15 reps for 3 sets. hang from knee raise stand for 4 sets of 30 seconds. 2 trips walking with 25lbs on sled, high knees belt up high near sternum. see video
warmups
work sets
241x3
276x3
310x3
CAT
241x3 6 sets.
One leg extensions
50lbsx15 3 sets
Supersetted with
Pull down abs
135x10 4 sets.
Notes: so I decided to switch my squat and deadlifting days around. my deads have been progressing even through the back problems, but squats not so much. first time squatting early in the week and I think it went great, stuff still feels too heavy in my opinion, but footage says otherwise. just trying to take it slow and easy and not get too Crazy. marathon, not a sprint. Also my quads are weak, so I need to get them stronger so I can get my squats up.
NEED TO START DOING FRONT SQUATS
--------------------------------------------------------------------------------------------------------------------------
Thursday Bench day - Body weight: 207.8
100 rep curls empty curl bar + warmups
work sets
186x3
215x3
240x3
CAT training
186x3 8 sets.
strict bb row
150x10 5 sets
pushups with feet elevated on bench
4 sets of 10 with orange band twisted over neck +chain around neck
walking with sled
---------------------------------------------------------------------------------------------------------------------------
Tuesday Deadlifts - Body weight: 207.4
warmups
work sets
325x3
375x3
420x3
CAT training
315x3 6 sets
Snatch grip deads
225x8 2 sets. did them just to see what they were like with mediocre weight. I liked them
GHR
40lbx15 3 sets. not as tough this time. gunna bump weight up to 45 lbs
Pulldown abs
150x10 3 sets
Notes: Deads were fine, felt a little heavy, but still got them done and they do not seem very slow so we are going good, not to mention we are getting closer and closer to actual max. Back is feeling GREAT this time! thanks to my training partner. pissed him off today because I was being a dick. I feel like he over analyses stuff and I was getting short with him. shit happens though and next week is a new week.
Walked with the sled and did hanging in the roman chair every day before and after training.
been trying to lose fat and get leaner. I was losing weight too quickly. I can feel it in my strength and energy levels. But I am new to this and need to figure out what works for me. Still getting all of my work done, besides military press, but that was coming soon anyways, plus I am working on getting the form done, all together, I am pretty happy with this training week, my training partner has been helping alot with my over tucking on my bench, and my squat technique is looking a lot better.
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