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Posted on 6/17/24 at 8:50 am to Tiger_n_Texas
W2D1
I don't know if this bothers anyone else or if it's just my OCD, but I hate that Aaron programs an empty bench warm up before squat. This drives me crazy so I've been reversing squat and bench on day 1 (warm up, bench, then back squat).
Bench went very similar to last Monday. The 80% sets (specifically the second one) were bad. I have a pretty nasty bruise on my chest that I felt on every rep. I don't know if that played a factor or not, but I decided to cut the last heavy set to 3 reps as I wasn't confident 4 or 5 was happening.
Squat on the other hand went really well. It was like the polar opposite of bench. Loved the heavy doubles and really looking forward to day 3 this week.
Pullovers were solid and after the first set I went heavier than expected on the other 3 sets. For the most part, dips and kickbacks were solid as well.
Cardio... Front raises burned but were solid. The side lat portion sucked majorly. I used my typical weight for set 1 and the last 5 reps were a struggle. Went down in weight a step for the 2nd set and it was just as bad. I'll have to keep it in mind that side lats paired with other shoulder excercises have to be toned down some.
I don't know if this bothers anyone else or if it's just my OCD, but I hate that Aaron programs an empty bench warm up before squat. This drives me crazy so I've been reversing squat and bench on day 1 (warm up, bench, then back squat).
Bench went very similar to last Monday. The 80% sets (specifically the second one) were bad. I have a pretty nasty bruise on my chest that I felt on every rep. I don't know if that played a factor or not, but I decided to cut the last heavy set to 3 reps as I wasn't confident 4 or 5 was happening.
Squat on the other hand went really well. It was like the polar opposite of bench. Loved the heavy doubles and really looking forward to day 3 this week.
Pullovers were solid and after the first set I went heavier than expected on the other 3 sets. For the most part, dips and kickbacks were solid as well.
Cardio... Front raises burned but were solid. The side lat portion sucked majorly. I used my typical weight for set 1 and the last 5 reps were a struggle. Went down in weight a step for the 2nd set and it was just as bad. I'll have to keep it in mind that side lats paired with other shoulder excercises have to be toned down some.
Posted on 6/17/24 at 12:29 pm to Tiger_n_Texas
week 3 day 1 just done.
1st lift in 12 days after vasectomy, I've never been more in tuned with how my nutz felt during a lift but happy to report no issues.
I used same weight poundage as I did first time through the program, where I had been increasing the first 2 weeks pre-procedure
good to be back and rejoin the party
cheers
1st lift in 12 days after vasectomy, I've never been more in tuned with how my nutz felt during a lift but happy to report no issues.
I used same weight poundage as I did first time through the program, where I had been increasing the first 2 weeks pre-procedure
good to be back and rejoin the party
cheers
Posted on 6/17/24 at 12:48 pm to b_w
W3D1 done.
Felt like a short one.
I think I need to adjust my % on bench press. I just picked a number that felt heavy bc I am scared to max with my shoulder history and the %s felt too low today.
Felt like a short one.
I think I need to adjust my % on bench press. I just picked a number that felt heavy bc I am scared to max with my shoulder history and the %s felt too low today.
Posted on 6/17/24 at 1:49 pm to jose
W3 D1and W3 D2 complete
Sore today from the Deadlifts. The snatch grip ones really hit differently. I added in a SS of incline press 1 for 1 with the chest supported 2 arm DB rows Probably was not my best idea but it really worked upper body. went too heavy the 4X5 heavy BB curls so tweeked shoulder and taking today off Will probably take five weeks to do the 4 weeks of workouts with my schedule but going to keep grinding. 6 workouts to go
Sore today from the Deadlifts. The snatch grip ones really hit differently. I added in a SS of incline press 1 for 1 with the chest supported 2 arm DB rows Probably was not my best idea but it really worked upper body. went too heavy the 4X5 heavy BB curls so tweeked shoulder and taking today off Will probably take five weeks to do the 4 weeks of workouts with my schedule but going to keep grinding. 6 workouts to go
Posted on 6/17/24 at 5:01 pm to Ruckingisthewaytogo
W2D4 Completed
Easier than W1D4, but got a really good pump from it. Took a little longer on the third SS because all the benches were full.
W3D1 Completed
I took my bench up by 10lbs and changing my TM to 92% but I was still able to hit 16 reps on the AMRAP. Open to ideas, but I may increase my TM by 10lbs for my next program. Rest of the day hit my forearms pretty hard which I liked.
Easier than W1D4, but got a really good pump from it. Took a little longer on the third SS because all the benches were full.
W3D1 Completed
I took my bench up by 10lbs and changing my TM to 92% but I was still able to hit 16 reps on the AMRAP. Open to ideas, but I may increase my TM by 10lbs for my next program. Rest of the day hit my forearms pretty hard which I liked.
This post was edited on 6/18/24 at 2:35 pm
Posted on 6/18/24 at 9:53 am to Tiger_n_Texas
W2D2
Outside of the pullups, this was the best workout so far in this plan.
Deadlifts were fun (is that the correct word)?!? I love the low rep/heavy weight schemes. No issues with any of them until the 5@80% set. Hit all of them, but it wasn't as smooth as all the previous sets.
Picked perfect weights for the OHP sets. Ended each set with decent form and MAYBE 1-2 more reps in the tank.
As I alluded, pullups suck for me. I can do unassisted chinups cleanly, but not quite there on pullups. I stuck with no assistance and (maybe) completed some ugly pullups.
Rows and curls were similar to the OHP weights. Picked pretty accurate weights where there wasn't much left in the tank but everything was completed with decent form.
The rear lat cardio wasn't great last week, but I completed it without missing any reps. I went with the same weight this week and it went much better
Outside of the pullups, this was the best workout so far in this plan.
Deadlifts were fun (is that the correct word)?!? I love the low rep/heavy weight schemes. No issues with any of them until the 5@80% set. Hit all of them, but it wasn't as smooth as all the previous sets.
Picked perfect weights for the OHP sets. Ended each set with decent form and MAYBE 1-2 more reps in the tank.
As I alluded, pullups suck for me. I can do unassisted chinups cleanly, but not quite there on pullups. I stuck with no assistance and (maybe) completed some ugly pullups.
Rows and curls were similar to the OHP weights. Picked pretty accurate weights where there wasn't much left in the tank but everything was completed with decent form.
The rear lat cardio wasn't great last week, but I completed it without missing any reps. I went with the same weight this week and it went much better
Posted on 6/18/24 at 11:27 am to Tiger_n_Texas
W3D2 done. Actually woke up this morning and went to the gym instead of working out after work in the garage. Workout was uneventful and felt smooth. 20 minutes on the Stairmaster afterwards.
Posted on 6/18/24 at 1:42 pm to Ruckingisthewaytogo
W3D2 Completed
Really liking snatch deadlifts, but feel I'm going to need to get straps soon. The bar tends to want to slip out of my hands.
Was able to increase the weight on the barbell curls. Actually took the incline row down to 30 degrees and felt that hit my lats more. Def feel that my back has been lagging so like the pulling focus for today and the program overall. Took about an 1 hr including warm ups. Hit some greyskull conditioning afterwards.
Really liking snatch deadlifts, but feel I'm going to need to get straps soon. The bar tends to want to slip out of my hands.
Was able to increase the weight on the barbell curls. Actually took the incline row down to 30 degrees and felt that hit my lats more. Def feel that my back has been lagging so like the pulling focus for today and the program overall. Took about an 1 hr including warm ups. Hit some greyskull conditioning afterwards.
Posted on 6/18/24 at 2:49 pm to Ruckingisthewaytogo
W3D2 done
Snatch deadlifts felt awkward today. Felt them in the my low back, but my back hasn't felt all that great the last few days anyways.
Added some hanging ab raises as a SS with the BB shrugs for cardio. I will be feeling those tomorrow
Snatch deadlifts felt awkward today. Felt them in the my low back, but my back hasn't felt all that great the last few days anyways.
Added some hanging ab raises as a SS with the BB shrugs for cardio. I will be feeling those tomorrow
Posted on 6/18/24 at 2:54 pm to Ruckingisthewaytogo
W3 D2 done in 55 mins
kept weight the same for the deads increased for the row and shrugs from 1st time through program
cheers
Posted on 6/19/24 at 11:55 am to b_w
How much weight are y’all using for dead lifts and snatch lifts?
I just started pool season 2 Monday and finished w1d2 yesterday.
Overall it was good back work out, feeling it this morning Reverse grip curls at 30 lbs was a good burning high rep workout. I might add a few more legs exercises next Tuesday.
I am looking forward to Thursdays workout, but will probably go back to the gym and hit shoulders/chest today
I just started pool season 2 Monday and finished w1d2 yesterday.
Overall it was good back work out, feeling it this morning Reverse grip curls at 30 lbs was a good burning high rep workout. I might add a few more legs exercises next Tuesday.
I am looking forward to Thursdays workout, but will probably go back to the gym and hit shoulders/chest today
Posted on 6/19/24 at 1:23 pm to Jeff_B
quote:
How much weight are y’all using for dead lifts and snatch lifts?
I use % from my maxs from deadcember.
Yesterday's snatch deadlifts were 205 and 225. Regular deadlifts from yesterday were 285 and 310.
W3D3 done. Squats felt good. I rounded up to 315 on squats to avoid messing with the plates.
Posted on 6/19/24 at 2:33 pm to jose
I'm just using 400 as my working max for both lifts just so the math is easy and the same. Sometimes I'll just add the 5 extra lbs to have 2 45's on each side when its lighter stuff.
Posted on 6/20/24 at 7:18 am to Tiger_n_Texas
W2D3
I liked the heavy doubles a lot (more than the typical higher rep-low weight sets). My only ossue with them was I used a different rack this morning. It's wider so I kept bumping into the damn thing. Rows were as expected. I went up on the BB 21s and the last set was a little meh. Shrugs were really good. Actually went up 30# by last set and they still felt great. The low spot was upright rows as they caused pain. It didn't really matter what weight I used since it was the motion itself that caused the discomfort. It's the damn nagging tennis elbow pain. I had thought I got it inder control, but every now and then it flares up. Today was one of those days...
I liked the heavy doubles a lot (more than the typical higher rep-low weight sets). My only ossue with them was I used a different rack this morning. It's wider so I kept bumping into the damn thing. Rows were as expected. I went up on the BB 21s and the last set was a little meh. Shrugs were really good. Actually went up 30# by last set and they still felt great. The low spot was upright rows as they caused pain. It didn't really matter what weight I used since it was the motion itself that caused the discomfort. It's the damn nagging tennis elbow pain. I had thought I got it inder control, but every now and then it flares up. Today was one of those days...
Posted on 6/20/24 at 9:00 am to jose
quote:
W3D3 done. Squats felt good. I rounded up to 315 on squats to avoid messing with the plates.
W3D3 went good for me too. I may have set my max too low at the start of this, so I went a little higher on squats this morning. Did 305 for the 2,3,4 and 325 for the 1,2,3.
Honestly it still doesn’t feel like very much work compared to, say 3 sets of 5 at 345, but I’m having fun with the workout.
Used my new Powerblocks for the first time today so I was finally able to go a little heavier on the DB stuff.
I did 70s for the RDLs and that was kind of tough. Arms werent wanting to hold on by the 10th rep.
Looking forward to big pump Friday with a lot of benching and overhead pressing.
This post was edited on 6/20/24 at 9:07 am
Posted on 6/20/24 at 9:10 am to Earnest_P
W3 D3
Skipped it because my kid hit me in the leg with a baseball during his bullpen and and i cant put much weight on it.
W4D4
56 Minutes
Big Pump Friday. Man this was one fantastic workout. Still feeling swoll 24 hours later. Low weight High rep bench really brought the pump. 21s are always hard but really work as well. up the pump. Going to let leg heal up and wrap up Week 4 try to start this weekend.
Skipped it because my kid hit me in the leg with a baseball during his bullpen and and i cant put much weight on it.
W4D4
56 Minutes
Big Pump Friday. Man this was one fantastic workout. Still feeling swoll 24 hours later. Low weight High rep bench really brought the pump. 21s are always hard but really work as well. up the pump. Going to let leg heal up and wrap up Week 4 try to start this weekend.
Posted on 6/20/24 at 9:21 am to Trailer Trash
quote:
Skipped it because my kid hit me in the leg with a baseball during his bullpen and and i cant put much weight on it.
W3D3 done. Felt good.
I'll be making some adjustments to tomorrow's workout to make it flow easier at the gym.
Posted on 6/20/24 at 10:33 am to tke_swamprat
W3 D3 wrapped up in 1hr10min or so...
squats felt good and liked the overall workout. was able to increase weights on pull overs and rdl's with new powerblocks. little tricky gripping the powerblocks for pull overs but it worked...
cheers
squats felt good and liked the overall workout. was able to increase weights on pull overs and rdl's with new powerblocks. little tricky gripping the powerblocks for pull overs but it worked...
cheers
Posted on 6/20/24 at 1:20 pm to b_w
I got W3 D3 today for big squat Thursday, I’m gonna SS some tricep kickbacks with the iso curls and some DB laterals with the rear delt laterals at the end. Really trying to grow those side delts.
Everything has been going well in this program outside of flat bench because I hurt my right shoulder. Going to PT for it, so having to work around it until I can get back to regular bench press. At least I’m still in a cut right now before lean bulking in the fall. Gotta be able to bench for a bulk.
Everything has been going well in this program outside of flat bench because I hurt my right shoulder. Going to PT for it, so having to work around it until I can get back to regular bench press. At least I’m still in a cut right now before lean bulking in the fall. Gotta be able to bench for a bulk.
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