Cycle 4 Week 2 OHP

Went with a push/pull workout again to get some lat work in this week. Week 2 - triples week for the main lifts. Rode the bike for 10 mins followed with a good shoulder warmup.

BB OHP - 160X3, 170X3, 180X6.

BB OHP - 145X10, X8, X8 Superset with CG Lat pulldown - 185X8X3.
Seated DB press - 60X12X3 Superset with underhand BB row - 185X10X3.

Did about 20 minutes of foam rolling my IT bands, quads, glutes and lower back.

Deadlifts tomorrow for some big #'s with triples.

Cycle 4 Week 1 Squats

Hooked up with a buddy and went to his gym for a squat session.

Working sets after warmup

Squats - 350X5, 375X5, 395X5.

I almost dumped the 375 on the last rep, I got too far on my toes and my spotter had to help me. That has never happened to me before, I think maybe I was just rushing and wasnt concentrating on good form and staying tight. Regardless I went ahead with the 395 and got the 5 reps. Kept going;

Squats - 315X8X2, 225X10, 225X10 paused, 135X12.

Awesome squat session nice to squat somewhere else but also looking forward to going back to my regular gym lol.
Rest weekend then OHP/Shoulders Monday for triples week.

Cycle 4 Week 1 Bench Press

Trained later than usual tonight at about 9pm. The good thing about that is that I have lots of energy (see-food) in me.
Started with a really good warmup. Rode the airdyne bike for about 12 minutes before touching the weights. Some light very minimal range of motion cable curls with a reverse grip to warm up the elbow tendons.

BB bench - 135X15X3, 225X8.

Working sets - 270X5, 290X5, 305X6.

Almost got 7 but didn't need to push it.

Continued on with a chest and tricep workout.

DB incline bench - 85X10, X8, X8.
CG bench with pause - 225X3X3 superset with cable crossover - 55X9X3.
EZ bar skullcrushers - 95X10, X8, X6 superset with straight bar pressdowns - 140X10, X8, X7.

Best bench/chest/tri workout I've had in a while. The deload week definately paid off, that is the first bench workout I've had pain free in a long time. I can't pinpoint exactly what is working but a combination of the rest, glucosamine and the elbow sleeves is working and that's really good.

Hooking up with a buddy tomorrow at his gym for a squat session.


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Cycle 4 Week 1 Deadlifts (video)

 

Warmup - 135X12X2, 225X10, 315X5.

Working sets - 385X5, 410X5, 435X3.

Trap Bar Shrugs - 240X8X4 Superset with Upright Cable rows - 140X10X3.

I hitched the second rep in the third set, but the rep after was good I think.

Cycle 4 week 1 OHP

Felt good to get back into the gym after a deload week. The nagging aches and pains are pretty much gone. I can still feel some pain in the elbows but so far so good. Starting to take some glucosamine with chondroitin for my joints.
Upper body weights up 5lbs on main lifts and lower body +10lbs on main lifts.

5 min warmup Airdyne bike

5 reps week
OHP - 150X5, 160X5, 170X8.
Felt strong and still making the required reps and then some on the last set.

OHP - 135X12, X11, X11 Superset with Wide Lat pulldown - 185X12, X11, X9.
Seated DB press - 60X12, X12, X10 Superset with BB bent row - 205X8X3.
DB Front raise - 30X8X3 superset with Seated cable row - 185X8, X10, X8.

Made sure to have a good warmup, going to make sure I am warming up better to avoid any more injuries. I also wore my neoprene knee sleeves on my arms for warmth which I really liked, they really kept them warm and felt good.

Deads tomorrow.

Cycle 3 deadlift deload

Rack pulls below knee - 95X15, 205X5, 250X5, 300X5.
I did rack pulls because I didn't feel like pulling the bar out of the rack and pulling out the jack. Lazy, I know.

CG Lat pulldown - 135X15X3
Upright cable row - 90X15X3

BB curls (bar only) - 45X25
DB seated curls - 25X20
DB Hammer curls - 25X20
Standing cable curl - 50X20
Kettlebell swings - 12lbX20X2

Foam roller lower back, glutes and IT band.

Airdyne bike 10 mins.

Pretty much just kept moving the enitre workout,  no breaks between sets just long enough to set up next set.

Cycle 3 deload week

Just thought I would post my deload workouts this week so it gives you an idea of what it looks like. They are not exciting lol, just focusing on recovery to get ready and fresh for the next cycle.

OH DB press - 20X20, DB Flyes - 20X15, DB Front raise - 20X15.
Just getting blood to the shoulders. My right one is still sore from last week (not in a good way).

BB OHP - 85X5, 95X5, 115X5.
Hanging knee raise - 3 sets of 20.

30 mins Airdyne Bike. Cardio sucks. But need to keep doing it as I dont want to gain any more weight. Weighed in at 222 lbs this am. Going to watch my diet a little closer this week as well as I am not lifting heavy so therefore not as much food required.

I was looking ahead and it works out perfectly so that I get 2 more cycles in before the Dauphin meet. That includes deload weeks so, the last week before the meet will be a deload. That will give me a good idea of what my opening lifts will be at the meet.

Deadlift deload workout tomorrow.