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July 23rd, 2015

Strength oriented day

Front Squats

225 lb x 5 x 2
235 x 4
245 x 2
255 x 2

Cable Pull-throughs

120 lb x 20 x 4

Week 7:: Leg Day by ivvy5ivvy5, 23 Jul 2015 20:42

July 21st, 2015

Deadlift

175 - 185 kg
2.5 kg increments
185 x 3
187.5 x 5
190 x 5
192.5 x 2
195 x 1
200 x 1
202.5 x 1
205 x 1
207.5 x 1

Week 7: Deadlift Main by ivvy5ivvy5, 22 Jul 2015 21:56

July 20th, 2015

Bench Press

155 lb x 10 x 2
165 x 10 x 2
175 x 9
185 x 8
205 x 5 (PR and new 5RM)

Failed 10th rep at 175

Unilateral OHP

20 kg x 10 x 4

Week 7: Bench Press Main by ivvy5ivvy5, 22 Jul 2015 21:55

July 18th, 2015

Split Squats

20 kg x 8 x 3
20 x 10 x 2

Cable Pull-throughs

120 lb x 20 x 4

Back Squats

225 lb x 5 x 2
225 x 12

Week 6: Leg Day by ivvy5ivvy5, 22 Jul 2015 21:53

July 17th, 2015

DB Rows

50 x 5
50 x 6 x 4
55 x 5
60 x 4

Week 6: Heavy Rows by ivvy5ivvy5, 22 Jul 2015 21:52

July 16th, 2015

Paused Bench Press

145 lb x 6 x 4

Incline DB Press

18 x 18 x 2
18 x 20 x 2

Pull-ups

4
3
3
4
Total 14

Lat Pulldowns

40 kg x 25 x 2
45, 40, 35, 30, 25 x 10 dropset
55, 45, 40, 35, 30 x 8 dropset

Facepulls

30 kg x 20 x 3

BB Shrugs

50 reps with 135 lbs in 5-6 sets

July 14th, 2015

Deadlift

175 to 185 kg in 2.5 kg increments
185 x 3
187.5 x 5
190 x 5
192.5 x 2
195 x 2
200 x 2

Week 6: Deadlift Main by ivvy5ivvy5, 14 Jul 2015 20:57

July 13th, 2015

Bench Press

155 x 10 x 2
165 x 10
175 x 9
185 x (6 + 2)
205 x (3 + 1)

Unilateral OHP

20 kg x 10 x 4

Week 6: Bench Press Main by ivvy5ivvy5, 13 Jul 2015 17:52

July 11th, 2015

Split Squats
20 kg x 8 x 4
20 x 10

Cable Pull-throughs

120 lb x 20 x 4

Back Squat

255 lb x 3
275 x 6
295 x 3

Week 5: Leg Day by ivvy5ivvy5, 13 Jul 2015 17:50

July 10th, 2015

DB Rows

50 kg x 5 x 2
50 kg x 6 x 3
55 kg x 5
60 kg x 3

Turned a 5 rep set to a 6 rep set
Also added a set at 60 kg

Dips

10
8
6
6
Total 30

Week 5: Heavy Rows by ivvy5ivvy5, 13 Jul 2015 17:46

July 9th, 2015

Bench Press

145 lb x 10
155 x 10 x 2
165 x 10
175 x 8
185 x 7
205 x 3

Unilateral OHP

18 kg x 10 x 4

Week 5: Bench Press Main by ivvy5ivvy5, 10 Jul 2015 10:29

July 7th, 2015

Deadlift

170 - 185 kgs @ 2.5 kgs increments

185 x 3
187.5 x 5
190 x 5
192.5 x 2
195 x 1
200 x 1

Week 5: Deadlift Main by ivvy5ivvy5, 08 Jul 2015 13:03

Deadlift Struggle Sets

Video:

Good workout..

Graduated Deadlift Struggle Sets:
190 kgs 418 lbs @ 82% of 230 kgs 507 lbs 1RM
Pre-Lockout (PL) @ 12 seconds
Knees (K) @ 10 seconds
Shins (S) @ 6 seconds
PL @ 15 seconds
K @ 10 seconds
S @ 6 seconds

Deadlifts:
190 kgs x 3 x 3
125 kgs x 12 wide grip


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Deadlift Struggle Sets by Ashiem_MatthnAshiem_Matthn, 07 Jul 2015 14:53

why didn't you complete the workout?

and was today a "strength" day that's why you worked up to 225 lbs?

Or was this just a half-workout? in which case you should have gone back the next day and finished it. and written that you split the workout over two days as well!


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Re: Week 4: Leg Day by Ashiem_MatthnAshiem_Matthn, 07 Jul 2015 14:51

July 5th, 2015

Paused Bench Press

145 x 6 x 4

Incline DB Press

18 kg x 18 x 4

Pull-ups

3
4
3
3
Total 13

Lat Pulldowns

40 kg x 25 x 2
45, 40, 35, 30, 25 x 10 dropset
55, 50, 45, 40, 35, 30 x 8 dropset

T-Bar Rows

45 lb x 25
40, 30, 20, 10, 0 x 10 dropset x 2

Facepulls

30 kg x 20 x 3

BB Shrugs

50 reps with 135 lbs in 5-6 sets

Leg Day

SDT at Base Volume of 4x7; rotate every 5 weeks
Step Ups
Split Squats
Reverse Lunges

4-5 sets of 15-20 reps; rotate every 5 weeks
Pull-throughs
Hip extensions
Swings
Supine GHR

Front/Back Squats – keep it basic. Once every 4-5 weeks have a strength day

Cable Rows
3 sets RP 15-25
1 set dropset with 4-5 drops

This week was not a complete workout

Re: Week 4: Leg Day by ivvy5ivvy5, 06 Jul 2015 18:59
Re: Week 4: Deadlift Main by ivvy5ivvy5, 06 Jul 2015 18:58

What is the plan supposed to be for this day?


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Re: Week 4: Leg Day by Ashiem_MatthnAshiem_Matthn, 05 Jul 2015 22:03

Good strong workout!

If you are doing SDT for the Rows, explain what you added or how you progressed.

Also, try doing some Band Facepulls with your Dips next time…in superset style.


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Re: Week 4: Heavy Rows by Ashiem_MatthnAshiem_Matthn, 05 Jul 2015 22:01

Triceps & Press Training

I pre-exhausted my triceps with Band Pressdowns before attempting Dips. Then, with all that fatigue built up, I did some traps and worked my delts with shrugs and front/side raises respectively before attempting incline close grip bench press. I have a funny story to tell you: I failed at 75 kgs and it was funny because I had no spot and I had to wiggle out from under the bar and then zercher squat the weight back into the hooks haha! I have added short notes to each exercise to explain my thoughts on it.

Band Pressdowns:
One set is
#1 x 15
#2 x 15
#1 x 10
#2 x 10
I did 3 sets
Volume = 3 x 50 = 150 reps
It is very hard to progress on this lift because of the limitation of the bands but I am focusing on Time Under Tension (TUT) taking full advantage of the negative of the band whiplash as well as working on reducing rest intervals to build up density.

Dips:
BW x 10
BW x 11
BW x 10
+15 kgs 33 lbs x 5 + 2 = 7 RP
Volume = 38 reps
This is one more rep than last time.

Side Raises:
2.5 kgs 5.5 lbs x 20 x 3
Front Raises:
2.5 kgs 5.5 lbs x 20 x 3
Volume = 60 + 60 = 120 reps

Band Shrugs:
#2 x 22
#3 x 15
#3 x 15, #2 x 15
#3 x 16, #2 x 16, #1 x 16
Volume = 115 reps
Added 4 reps from last week - which might be a bit too much.

Incline Close Grip Bench Press:
Heavily Rest-Paused
60 kgs 132 lbs x 11 + 6 + 4 + 3 = 24 RP
65 kgs 143 lbs x 8 + 4 = 12 RP
70 kgs 154 lbs x 4 + 3 = 7 RP
75 kgs 165 lbs x 4 + 1 = 5 RP
60 kgs 132 lbs x 6 + 4 + 3 = 13 RP
Volume = 61
I managed to not only add 2 reps to the total volume from last week but I also pulled off adding 10 kgs to the final set and bumping it up from 50 kgs to 60 kgs for the same number of reps as last time. I used APT Pro Wrist Straps for wrist support because my wrists are weak as shit.

Good workout!

Tomorrow I have my second Deadlift workout and I am excited to attempt it! Graduated Deadlift Struggle Sets here I come!


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Triceps & Press Training by Ashiem_MatthnAshiem_Matthn, 05 Jul 2015 21:47
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