Big Bear: Cant hold me down forever - Page 55

bigbear6708 · #**541** 03-21-2011, 11:51 PM

Arian...wish u guys were there too..thankfully I am very internally motivated! I am also super relaxed most of the time...rest assured that inside I was freaking out at my performance!

Mike: is he a short guy with glasses? There was someone there helpinmg everyone out. Unfortunately, I. Did not meet him. I got there super early and made friends with somw other guys who kind of guided me thru the day.

I am ROCKED today, my body has never felt like this...I had to jog the dog today, really helped loosen me up.

bigbear6708 · #**542** 03-24-2011, 12:25 PM

Workout should have been done tomorrow...but I was hit with a suprise "fun run" tomorrow for the army instead...o well

Squat:
293x3x3
-easy

255x20
-difficult, breathing like a locomotive, wanted to quit.

also threw in some chins/pullups for general purpose
(2 setsx max reps)
Chins:bwx15
Pullups: bwx10

monday will be bench

Still working out the kinks for my new cycle slated to begin Monday April 4. Toying with the idea of either doing 3x a week cardio +pushups pull ups, sprint style or a standard 2x week cardio only thing. (Army, must stay in "decent" running shape). If I go w/ the later, Monday will be a HITT type day with sprints, prowler, tire pulls etc. since I am squatting that day, figure it could help out; Thursday morning will be a slow jog (off day). Thoughts?

bigbear6708 · #**543** 03-28-2011, 10:43 PM

Bench:
225x3x5
205x11

Pushpress: few light sets to get the technique down for next cycle

-my next cycle will have 2 huge focuses as far as bench is concerned...
1. Strengh in the shoulders
2. Nail the bench technique

FSUpower · #**544** 03-30-2011, 04:26 PM

My shoulders were annihilated the first two weeks of this last program because I competition paused every single rep when benching. Might be something to consider if you are trying to dial in form and increase shoulder activation and such.

bigbear6708 · #**545** 03-30-2011, 11:47 PM

Yeah, ill have to try and work some pauses in! I'm also thinking about some heavy chain work...not like 50 pecent as in DE style...I mean like 70-80 percent..so its heaviest on bottom

HIIT for GPP today

3x400 m sprints
3x200 m sprints

Done in alternating fashion...whole workout lasted 20 min

bigbear6708 · #**546** 03-31-2011, 01:53 PM

Last Taper/DEload day

Squat:
385x3x1 (9RPE)

Bench:
235x3x1 (8-8.5 RPE)

Resting until new program starts on Monday

bigbear6708 · #**547** 03-31-2011, 05:38 PM

Just saw my meet results...took 6th place. I was by no means trying to win...but it is good to see that I am in the same "ball park" as the other guys in my weight class..gonna get stronger now and pass everyone

bigbear6708 · #**548** 04-04-2011, 02:29 PM

First day back on the wagon..back to the grind!!

Volume, week 1, day 1

Squats: 385x1 @ 9-9.5 RPE
310x6x6

Chins for assistance

-Was by no means an "easy" workout, but I did manage all sets and reps "without fail"
-would have been easy to knock a few sets off and blame it on the near max...quitters never win..time to get strong!
-Assistance work will not be logged during this cycle, except maybe a mention of the exercise performed...except for push press and front squat, I will log those.

Maxxes used:
Squat: 415
Bench: 275
Deadlift: 500

bigbear6708 · #**549** 04-05-2011, 01:38 PM

Volume, week1, day 2

Bench:
205x6x6

PushPress:
145x3x6

also did rack bench (about same height as 3 board)

bigbear6708 · #**550** 04-06-2011, 11:31 PM

Dup volume week 1, day 3

Squat:
330x8x4

Deadlift:
405x3x1

Front squat:
245x1

Very good workout, squats felt awesome...great, tight form throughout.
I normaally workout first thing in the morning, and slam a pro shake before...today that plan backfired, as I worked out after work...the shake pror only spiked my insulin, then made me crash...had to grab my emergency gatorade to sip throughout to maintain blood sugar levels