[fennway4414]

Tuesday 10/2


Deadlift- 235x5, 255x5, 275x5, 295x5, 325x5
GM- 155x5, 165x5, 175x5
BOR- 155x5, 175x5, 185x5 (not great form on the 5th rep, but I got the bar up)



Felt AWESOME today. I added 20 pounds to my DL since my last time doing it, and honestly felt like I could have done more. I was so happy after I was done, I think I might jack it up to 350 in 2 weeks (next week I'll probably do power cleans). I'm also considering doing lower weight with higher reps from now on with GM's, I have such a fear of injuring my lower back and have read places this is an exercise to do that way anyways.



I want your guys input, I am probably going to order my SW shirt soon, what lift should I send in for my membership? I'm thinking either power clean PR, overhead squat PR or Zercher deadlift. What do you guys think?

[finnegan]

As much as I love Zerchers, I'd say Power Clean. We don't have too many of those.

[fennway4414]

Maybe I'll do a power clean then. I think I'll try 185x1, and I'll add weight if I think I can. I just hope my sister gets her camera to work or else I can't do it

[fennway4414]

Wednesday 10/3



Bench Press- 135x12, 140x12, 150x12, 140x12, 135x12
Dips- BWx5, BWx5, BWx3 (failed 4th rep) I wish I was better at dips.
SOHP- 135x5, 145x5, 155x3 (failed 4th rep)



I did my workout today instead of tomorrow because between school and work tomorrow I only have about an hour to do anything, and since I knew I wanted to jack up the amount of reps I was doing, it wouldn't be enough time. I pyramided the reps on my bench as well to see if that would add that little extra variation to help me through my plateau. Do you guys think I should do this rep scheme again next week or try breaking through the plateau next week?


I love dips but suck at them. I wish I had a dip station at my house so I could practice them more. Finnegan, now that I think about it, I'm going to check my washer/dryer tomorrow to see if that helps lol.

Overall good workout, but the higher reps on the bench press got my muscles pretty damn tired. Oh well, I feel good now so it's all good.

[fennway4414]

Double post

[fennway4414]

Triple post

[fennway4414]

Saturday 10/6

Squat- 245x5, 265x5, 275x5, 295x5, 315x1
Overhead Squats- 95x5, 115x5, 135x5


Pressed for time as usual because my friend is an idiot and showed up late again. Overhead squats are fucking awesome. A kid I talk to at the gym was amazed I was doing them, and he tried them and couldn't even do them with 65 pounds, so that made me feel kind of good.


Did some CoC work today as well, tried ripping a phone book in half before and got it to tear at the top but couldn't get it all the way. Within a week or two I hope to be able to do that

[fennway4414]

Tuesday 10/9


Deadlift- 245x5, 275x5, 295x5, 325x5, 345x1 (PR!)
B.O.R- 155x5, 170x5, 185x5


Had to take out the RDLs today because I was extremely pressed for time. But still got a good workout in today. My grip is definitely improving because I pulled the 345 with double overhand. I thought the RPM killed me, but I just have to take down the dosage. Bench day tomorrow, doing a 12 rep day again to break through the plateau (attempt to at least).

Wish me luck

[Zerocrew1984]

wow, 345 pull double overhand is awesome! how much of PR was it?

[fennway4414]

Originally Posted by Zerocrew1984

wow, 345 pull double overhand is awesome! how much of PR was it?

20 pounds from last week, and honestly I could have gotten up more. The second I dropped the weight, my friend immediately said 'you could have definitely done more'.


My DL has been moving the most lately out of the big 3, but I've corrected my form over the past few months and started focusing more on the hamstrings which has helped. Today is bench press day, doing a pyramid of high rep low weight, pray for me to break this plateau