Posted: Tue Aug 24, 2010 9:00 pm
I did that last workout yesterday. I'm taking three days off before my next Bench workout. I want all the rest I can get before I try for my new 1RM.
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Posted: Wed Aug 25, 2010 6:38 am
SMART move..
Posted: Fri Aug 27, 2010 11:43 am
Today was new 1RM day for bench. My goal was 225. I ended hitting 230! I'm fired up! I never imagined hitting that weight. The Blueprint is amazing!
GLP1 - Bench Workout 6:
Bench Press: 10 x 110
DB Pullover: 8 x 60
Bench Press: 5 x 140
DB Pullover: 8 x 60
Bench Press: 3 x 165
DB Pullover: 8 x 60
Bench Press: x 185
DB Pullover: 8 x 60
Bench Press: 1 x 205
Bench Press: 1 x 215
Bench Press: 1 x 220
Bench Press: 1 x 225
Bench Press: 1 x 230
Bench Static Hold: 1 x 275 (10 seconds)
Bench Static Hold: 1 x 305 (13 seconds)
EDT Block 1:
Incline DB Press: 6 x 60's
Seated Cable Row: 6 x 145
Incline DB Press: 6 x 60's
Seated Cable Row: 6 x 145
Incline DB Press: 6 x 60's
Seated Cable Row: 6 x 145
Incline DB Press: 5 x 60's
Seated Cable Row: 6 x 145
Incline DB Press: 5 x 560's
Seated Cable Row: 6 x 145
Incline DB Press: 4 x 60's
Seated Cable Row: 5 x 145
EDT Block 2:
Cable Curl (straight bar): 6 x 115
Triceps Pushdown: 6 x 115
Cable Curl (straight bar): 6 x 115
Triceps Pushdown: 7 x 115
Cable Curl (straight bar): 6 x 115
Triceps Pushdown: 6 x 115
Cable Curl (straight bar): 5 x 115
Triceps Pushdown: 7 x 115
Cable Curl (straight bar): 5 x 115
Triceps Pushdown: 7 x 115
Cable Curl (straight bar): 4 x 115
Triceps Pushdown: 7 x 115
GLP1 - Bench Workout 6:
Bench Press: 10 x 110
DB Pullover: 8 x 60
Bench Press: 5 x 140
DB Pullover: 8 x 60
Bench Press: 3 x 165
DB Pullover: 8 x 60
Bench Press: x 185
DB Pullover: 8 x 60
Bench Press: 1 x 205
Bench Press: 1 x 215
Bench Press: 1 x 220
Bench Press: 1 x 225
Bench Press: 1 x 230
Bench Static Hold: 1 x 275 (10 seconds)
Bench Static Hold: 1 x 305 (13 seconds)
EDT Block 1:
Incline DB Press: 6 x 60's
Seated Cable Row: 6 x 145
Incline DB Press: 6 x 60's
Seated Cable Row: 6 x 145
Incline DB Press: 6 x 60's
Seated Cable Row: 6 x 145
Incline DB Press: 5 x 60's
Seated Cable Row: 6 x 145
Incline DB Press: 5 x 560's
Seated Cable Row: 6 x 145
Incline DB Press: 4 x 60's
Seated Cable Row: 5 x 145
EDT Block 2:
Cable Curl (straight bar): 6 x 115
Triceps Pushdown: 6 x 115
Cable Curl (straight bar): 6 x 115
Triceps Pushdown: 7 x 115
Cable Curl (straight bar): 6 x 115
Triceps Pushdown: 6 x 115
Cable Curl (straight bar): 5 x 115
Triceps Pushdown: 7 x 115
Cable Curl (straight bar): 5 x 115
Triceps Pushdown: 7 x 115
Cable Curl (straight bar): 4 x 115
Triceps Pushdown: 7 x 115
Posted: Fri Aug 27, 2010 12:19 pm
Love ya man... Spread the gospel 
Posted: Sat Aug 28, 2010 9:35 am
Failed on a lift today. Kind of embarrassing. It drained my confidence and that affected the rest of my workout. I did manage a PR, but still. I'll post my workout later.
Posted: Sat Aug 28, 2010 9:40 am
No worries. We all have those days. Couldnt be all that bad.... new PR in the mix!
Posted: Sat Aug 28, 2010 11:04 am
damn ben bro thats sht.
i know what you mean, failing a lift just drains out all of your drive!
important thing is to move on, think about that PR and how beast you are for busting it out man!!!
make sure your getting heaps of rest bro!
last workout i skipped a entire EDT block because i was so exhausted from my compounds + previous EDT blocks.
what doesn't kill you bro...
i know what you mean, failing a lift just drains out all of your drive!
important thing is to move on, think about that PR and how beast you are for busting it out man!!!
make sure your getting heaps of rest bro!
last workout i skipped a entire EDT block because i was so exhausted from my compounds + previous EDT blocks.
what doesn't kill you bro...
Posted: Sat Aug 28, 2010 2:58 pm
Thanks guys.
My new 1RM projection for the GLP1-Squat was 395. I nailed that. Then I knocked down 405. I tried 415 and there is where I can up short. Part of the reason was the focus wasn't there. The gym started to get busy. I ended up being more into my surroundings than in the zone like I was earlier.
When I got to the lowest point, I knew I wasn't going to get the weight back up. I just dropped it onto the rack. It sounded bad. Everyone in the gym was looking. I received some crazy looks. One guy gave me the look of, "way to be safe and good work on your other sets." So that made me feel good.
After that, I just did some deadlifts and goblet squats. I didn't do an EDT block. It wasn't in me. I am very happy about my new PR, and I'm ready to just cruise for a while.
My new 1RM projection for the GLP1-Squat was 395. I nailed that. Then I knocked down 405. I tried 415 and there is where I can up short. Part of the reason was the focus wasn't there. The gym started to get busy. I ended up being more into my surroundings than in the zone like I was earlier.
When I got to the lowest point, I knew I wasn't going to get the weight back up. I just dropped it onto the rack. It sounded bad. Everyone in the gym was looking. I received some crazy looks. One guy gave me the look of, "way to be safe and good work on your other sets." So that made me feel good.
After that, I just did some deadlifts and goblet squats. I didn't do an EDT block. It wasn't in me. I am very happy about my new PR, and I'm ready to just cruise for a while.
Posted: Sat Aug 28, 2010 6:43 pm
Wow. Blew past 395 and nailed 4 wheels! Nice going man
And you were wise to stop when you did. That man who made that comment knew what he was talking about. You pushed it as far as you could go but KNEW when too much was too much.
He knew too, and respected it. As do I...
Superb work my friend. Sleep well knowing your a a bigger and stronger person today
And you were wise to stop when you did. That man who made that comment knew what he was talking about. You pushed it as far as you could go but KNEW when too much was too much.
He knew too, and respected it. As do I...
Superb work my friend. Sleep well knowing your a a bigger and stronger person today
Posted: Sat Aug 28, 2010 9:48 pm
hey mate, so with the GLP for you 1rm, if you feel you can lift more you just add more weight on?
this makes me happy as i think ill be able to move more than 5% by the end of it (i was just gunna bust out more reps
)
grats on hitting 405 man, remember to acknowledge your accomplishments! pushing over 400 sounds like something solid bro.
this makes me happy as i think ill be able to move more than 5% by the end of it (i was just gunna bust out more reps
)grats on hitting 405 man, remember to acknowledge your accomplishments! pushing over 400 sounds like something solid bro.
Posted: Sun Aug 29, 2010 4:59 am
Not exactly. You must stick with the weights given (% based). Please don't deviate.
Just plug that 1RM # in and follow the workouts.... your new 1RM will be there at the end
Just plug that 1RM # in and follow the workouts.... your new 1RM will be there at the end
Posted: Tue Aug 31, 2010 6:53 am
Rob,
Is it okay if I take 5 days off before I start my cruise? My body needs it.
Is it okay if I take 5 days off before I start my cruise? My body needs it.
Posted: Tue Aug 31, 2010 11:40 am
Nice work, 2 PRs in a row. A 4 wheel squat! Fantastic stuff here.
Posted: Tue Aug 31, 2010 5:41 pm
Yeah, 5 days off is fine. And did I see 2 PR's in a row, one with 4 wheels?
Nice
Nice