Damn it man gotta do this all over again.
I really don't think PAiN has got enough bandwidth for me to go all the way back LOL.
I'll just start here then in the middle of my de-load week of my 5/3/1 cycle.
Damn it man gotta do this all over again.
I really don't think PAiN has got enough bandwidth for me to go all the way back LOL.
I'll just start here then in the middle of my de-load week of my 5/3/1 cycle.
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5/3/1
Friday/ Bench-Triceps-Calves
De-load Week
50/50 and 60%
Close-grip Bench:
(3.3.X)
3 x bar x 12
2 x 135 x 12
165 x 5
205 x 5
245 x 5
Seated JM Press:
(3.1.X)
3 x 120 x 30
Overhead Triceps Press:
(3.1.X)
4 x 85 x 10
Seated Calves:
(3.3.3/ all positions)
1 x 135 x 20
3 x 225 x 20
Target Stretch:
Time/Comments:
Solo this morning.
Not a bad de-load day.
Nice break from pounding it all the time.
Still got some good work done.
Overall training was was good and motivation was around 9.
5/3/1
Saturday/ OFF DAY
5/3/1
Sunday, 27 Nov 2011/Deads and Back
De-load Week
50/50 and 60%
Rack Pulls:
(double over-hand grip)
2 x 225 x 12
315 x 5
345 x 5
375 x 5
Seated Rows:
(3.3.3 tempo)
3 x 105 x 15
Meadow Rows:
(3.3.3 tempo)
3 x 1 plate x 15
Pulldowns:
(3.3.3 tempo)
3 x 120 x 12
Jack-knife Crunch:
(side twist/ 3.3.3 tempo)
2 x red mini band x 12 each
Target Stretch
Time/Comments:
Train with Mary today!
Another good de-load day.
I'm thinking this de-load week is a mild spring board for the next 3 heavy weeks.
Overall training and motivation was around 9 today.
Happy to see you again Widow. Great work as usual!
Thanks MG.Originally Posted by milleniumgirl
TWISTED POWER
Week 1
Tuesday, 6 DEC 2011
Bench/Triceps and Abs
Close-grip Bench:
(in rack/ 3.2.X tempo/competition set up)
3 x bar x 12
2 x 135 x 12
225 x 5
315 x 3
2 x 375 x 1
(touch and go on the two burnouts--no bouncing)
2 x 275 x 15
Close-grips felt good and strong today. I felt like I had a 405lb single in me but didn't to kill the effect of my training. Maybe next week, lol.
The double burnout sets really got me jacked!!!!
Low-inc. Dumbbell Press:
(3.0.3 tempo/touch and go on the two burnouts--no bouncing)
1 x 90 x 20
1 x 90 x19
Chest is shot and tri's are starting to get pumped.
Triceps Pushdowns:
(3.3.3 tempo)
3 x 220 (stack) x 15
Ok, tri's are fired and screaming now!
LumberJacks:
2 x 100 x 15 (each side)
Good work for my abs. They haven't had these in a while.
Target Stretch:
Good stretching here, lol. Triceps are tight and needed more attention.
Time/Comments:
Overall was very good. Happy with the re-start of this new training cycle.
Most everything seems to be in check. If not I will catch it up, LOL
Motivation is around 10+!
TWISTED POWER
Week 1 Wednesday 8 DEC 2011
OFF DAY
TWISTED POWER
Week 1
Thursday, 9 DEC 2011
Rack Pulls/ Traps
Rack Pulls:
(knee level)
2 x 225 x 12
315 x 5
405 x 3
3 x 605 x 1
2 x 405 x 15
Felt good on the rack pulls tonight.
Power Shrugs:
(X.3.3 tempo)
2 x 405 x 8
315 x 20
These were awesome. My traps are trashed!
Incline Rear Laterals:
(3.1.3 tempo)
1 x 10 x 20
3 x 20 x 20
Tigh here and they are aching and cussing me.....
Jack-knife crunch:
(3.3.3 tempo)
3 x red mini band x 12
Just like the old school days, lol. They hurting already.
Target Stretch:
Extra stretching on my back cos it's gonna be sore anywayz lol.
Time/ Comments:
Overall training was great tonight! Can not complain.
Motivation was around 10+ again.
That Twisted Power routine looks brutal!
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