Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
I completed 3 x 6 at 35kg, which means I will move up to 37.5kg and struggle and not make 3 x 6, then I would have to go back, isn't this repetitive and how does one progress from this.
Can't I just do 37.5kg 3 sets of as much as I can do until when I reach 6 reps then progress to 40kg.
Tuesday - 11/10/15
-= Workout Log =-
Cable Rows
140 x 5 >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 8
160 x 7
140 x 12
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 6
35's x 5
30's x 7
30's x 5
Pull Ups
BW x 10 >> 60sec rests.
BW x 8
BW x 5
BW x 4
BW x 4
Ab Pulldowns
95 x 5 >> 60sec rests.
120 x 12
120 x 8
120 x 5
Face Pulls
45 x 12 PR >> 45sec rests.
45 x 12 PR >> I don't feel these much anymore. The weight is heavy to the point where I'm angled back with my body a lot.
45 x 12 PR >> As a result, the pulling angle is much different. I'll figure it out.
Bilateral Cable Pulldowns
140 x 12 >> 45sec rests.
140 x 12
140 x 9 PR
You would still never know the exact vert you achieved because:
a) hangtime depends on knee-bend at ground contact.
b) hangtime-vert calculation is not that accurate, see this ancient thread where i studied it : http://www.adarq.org/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/
However, even if we accept my study was right and you don't know the exact hangtime to vert formula, bigger hangtime means bigger vert. So if you get over the small error that the knee-bend causes ( assuming the knee bend will be more or less the same ) , if you also don't care if a jump was 33 or 36, hangtime is a very accurate progress tracker. Because you will track the 0.5'' improvement, you will just not know the exact base on which you improved.
2c.
Monday - 11/09/15
-= Workout Log =-
SVJ
5 x 1 >> 1min rests.
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> The warm ups felt veryyyy light. Surprised I couldn't beat my last session.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 6
195 x 4
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Holy fuck this felt so much easier! 370x3 is on the horizon.
225 x 3 >> I think I'll wait till I hit 3x8 on the back up sets before increasing the top set.
275 x 1 >> Actually I'll probably get impatient and do it earlier...
315 x 1
365 x 3
315 x 6
315 x 6
315 x 4
Incline DB Bench Press
70's x 10 >> 60sec rests.
70's x 5
Standing Calf Raise Machine
255 x 5 >> 60sec rests.
330 x 15 PR
330 x 12 PR
300 x 5 PR
270 x 5 PR
Friday - 11/06/15
-= Workout Log =-
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 10
+25lbs x 7
+25lbs x 5
+25lbs x 4 PR
+25lbs x 4 PR
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 6
35's x 5
30's x 7
30's x 5
Cable Rows
140 x 5
180 x 12
Ab Pulldowns
95 x 5 >> 60sec rests.
115 x 12
115 x 12
115 x 12
Thursday - 11/05/15
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> This felt a lot easier!
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 6
195 x 5
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> 365x3 wasn't that bad! Woohoo!
225 x 3 >> 360x3 put me at a 405lb max that time I recorded it... so this is nice
275 x 1 >> Pretty sure I've done 375x3 once though.
315 x 1
365 x 3
315 x 5
315 x 5
315 x 3
Incline DB Bench Press
70's x 11 >> 60sec rests.
70's x 5
Standing Calf Raise Machine
255 x 5
315 x 15 PR
315 x 12 PR
315 x 10 PR
Monday - 11/02/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Holy shit I died. I improved though!
225 x 3
275 x 1
315 x 1
365 x 2
315 x 8
315 x 5
315 x 2
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 3
today is friday?
Friday - 10/30/15
-= Workout Log =-
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 10 PR
+25lbs x 7 PR
+25lbs x 4 PR
+25lbs x 3 PR
+25lbs x 3 PR
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8
30's x 7
30's x 5
Cable Rows
140 x 5 >> 60sec rests.
180 x 12
180 x 10
180 x 8
160 x 12
140 x 6
Ab Pulldowns
95 x 5 >> 60sec rests.
115 x 12
115 x 12
115 x 12
Cable Lateral Pulldowns
160 x 10 >> 60sec rests.
160 x 10
160 x 10 PR
Incline DB W Flyes
15's x 15 >> 60sec rests.
15's x 15 PR
15's x 12 PR
Thursday - 10/29/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> God damn those 8 reps killed me! Panting a lot. I should do some cardio.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 8
315 x 4
315 x 4
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 7
195 x 5
Deadlift
225 x 3 >> 2min rests.
275 x 1 >> Can't believe how much these have dropped wtf.
335 x 1
355 x 3
355 x 2
Incline DB Bench Press
70's x 10 >> 60sec rests.
70's x 5
Back Extensions
45 x 12 >> 60sec rests.
45 x 12
45 x 12
Standing Calf Raise Machine
225 x 5
300 x 15 PR
300 x 12 PR
300 x 10 PR
Tuesday - 10/27/15
-= Workout Log =-
Cable Rows
140 x 5 >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 5
160 x 12
140 x 12
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2 >> Last two sets had more external rotation.
40's x 1
35's x 12
35's x 5
35's x 4
30's x 8
30's x 6
Pull Ups
BW x 5 >> 60sec rests.
BW x 10
BW x 7
BW x 5
BW x 3
BW x 4
Ab Pulldowns
95 x 5 >> 60sec rests.
105 x 12
105 x 12
105 x 12
Face Pulls
40 x 15 PR >> 45sec rests.
40 x 15 PR
40 x 15 PR
Bilateral Cable Pulldowns
140 x 12 >> 45sec rests.
140 x 12
140 x 6
Monday - 10/26/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Movin up! Should be able to hit 365x3 in a few weeks.
225 x 3 >> I can probably do it a week from now if I practice some triples at 345.
275 x 1
315 x 1
365 x 2
315 x 7
315 x 5
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Moved down to 195lbs, will work back up.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 3
Deadlift
225 x 3 >> Can't believe how much these have dropped wtf.
275 x 1
335 x 1
355 x 3
Incline DB Bench Press
70's x 8 >> 60sec rests.
70's x 5
Back Extensions
45 x 12 >> 60sec rests.
45 x 12
45 x 6
Standing Calf Raise Machine
225 x 5
300 x 12 PR
300 x 12 PR
300 x 8 PR
