+ Reply to Thread
Page 5 of 5 FirstFirst ... 3 4 5
Results 41 to 47 of 47
  1. #41
    SG Senior Member brian haley's Avatar
    Join Date
    Apr 2013
    Posts
    338
    Wk 11 d1 squat cycle

    Day 1
    Squat – 35 reps in as few sets as possible at 70%
    250lbs x 21
    250lbs x 10
    250lbs x 4

    Bench- 3 sets of 3 reps
    200lbs x 3
    200lbs x 3
    200lbs x 3

  2. #42
    SG Senior Member brian haley's Avatar
    Join Date
    Apr 2013
    Posts
    338
    Wk 11 d2 squat cycle

    Day 2
    Squat (3/2/1) – 10x2 at 75% emom
    265lbs x 2
    265lbs x 2
    265lbs x 2
    265lbs x 2
    265lbs x 2
    265lbs x 2
    265lbs x 2
    265lbs x 2
    265lbs x 2
    265lbs x 2

    Press outs - 4 sets of 10
    115lbs x 10
    115lbs x 10
    115lbs x 10
    115lbs x 10

    Band pull a parts - 3 sets times amrap
    70/63/30

  3. #43
    SG Senior Member brian haley's Avatar
    Join Date
    Apr 2013
    Posts
    338
    Wk 11 d3 squat cycle
    Day 3
    Squat – 90% for 10 reps in as few sets as possible (the goal is 3 sets)
    320lbs x 6
    320lbs x 4

    Deadlift 5 sets of 3 coming to a complete stop each rep last set amrap.
    315lbs x 3
    315lbs x 3
    315lbs x 3
    315lbs x 3
    315lbs x8

  4. #44
    SG Senior Member brian haley's Avatar
    Join Date
    Apr 2013
    Posts
    338
    Squatting dehydrated after only eating one meal all day is not recommended. I got a lot done today but I paid for it in the gym on this humid night. After lackluster squatting and a little dizziness I decided to move my bench to Friday's squat session. Gotta share the whole journey though even the bad sessions so here it is.
    Wk 12 d 1 squat cycle

    Day 1
    Squat - you try to hit your 35 reps with 70% in one less set than last week. Last week I did it in 3 sets.
    250lbs x 11
    250lbs x 14
    250lbs x 10

  5. #45
    SG Senior Member brian haley's Avatar
    Join Date
    Apr 2013
    Posts
    338
    Wk 12 d 2 squat cycle

    Day 2 work up to a max triple 3 seconds down, 2 second pause and explode up.
    275lbs x 3
    315lbs x 3
    345lbs x 3 (10lb pr)

    Bench- 5 sets of 3 reps
    205lbs x 3
    205lbs x 3
    205lbs x 3
    205lbs x 3
    205lbs x 3

  6. #46
    Not too shabby hitting a PR with a paused rep. Nice job!
    Everybody's got a plan, until they get hit.
    ----Joe Louis

  7. #47
    SG Senior Member brian haley's Avatar
    Join Date
    Apr 2013
    Posts
    338
    Wk 12 d3 squat cycle

    Day 3 shoot for 10 reps in 3 sets or less with 90%. If you did that last week, add 20# and shoot for 10 in 3 sets with that. If you are successful with 90% either week, bump your training max 20# for next cycle.

    345lbs x 7
    345lbs x 5
    345lbs x 3

    Deadlift - 5 sets of 3 last set amrap.
    335lbs x 3
    335lbs x 3
    335lbs x 3
    335lbs x 3
    335lbs x 6

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts