Which Slingshot did you get?
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Progress/training log part 3: Operation retard strengthstrength
- Thread starter insaiyan93
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insaiyan93
New Member
Got the full boar
Nice.
Nice way to get the cardio in, and enjoy the last of the warm weather as it is getting nippy up here in the Northeast this weekend.
Get those gains!
insaiyan93
New Member
Hells yeah, I'm pretty freakin excited about having some new stuff.
insaiyan93
New Member
First day new program
1.squat 6x3 8rpe 325lb
2.slanger bemch 3x3 8RPE 245lb
3.tempo bench(3-1-2) 3x3 7RPE 185lb
4.front squats 4x4 9RPE 225lb
Had some accessory work but i ran out of time, have to be somewhere at 10 sharp for the written portion of my driving test so had to split, womt be an issue in the future though.
That slingshot is crazy lol i knew it would add weight but what i didn't is how it would affect my cns. After the three sets with the slanger on and i dropped to 185lb it felt like 135lb, pretty crazy stuff.
1.squat 6x3 8rpe 325lb
2.slanger bemch 3x3 8RPE 245lb
3.tempo bench(3-1-2) 3x3 7RPE 185lb
4.front squats 4x4 9RPE 225lb
Had some accessory work but i ran out of time, have to be somewhere at 10 sharp for the written portion of my driving test so had to split, womt be an issue in the future though.
That slingshot is crazy lol i knew it would add weight but what i didn't is how it would affect my cns. After the three sets with the slanger on and i dropped to 185lb it felt like 135lb, pretty crazy stuff.
insaiyan93
New Member
Week 1 day 2
1.banded deadlifts 8x3 7RPE worked up to a top set of 275 and then lowered the weight to 255 for 4 sets and then 225 for the last 3
2.rack pulls 3x3 2 sets 365 1 set 315
3.stiff leg deads 2x8 225lb
4.seated DB ohp 4x6 60lb
5.pullups 6x1
Good workout. Had this misconception that since i am good st deadlifts that rackpulls would be a breeze, those are harder than deadlifts lmao.
Haven't done DB ohp in awhile or banded deads for that matter so pretty cool to do those again.
Pullsups were iffy, most of them i was able to get my chin just about up to the bar but i fogure that is a solid improvement and i will just keep workin at it till it gets better.
1.banded deadlifts 8x3 7RPE worked up to a top set of 275 and then lowered the weight to 255 for 4 sets and then 225 for the last 3
2.rack pulls 3x3 2 sets 365 1 set 315
3.stiff leg deads 2x8 225lb
4.seated DB ohp 4x6 60lb
5.pullups 6x1
Good workout. Had this misconception that since i am good st deadlifts that rackpulls would be a breeze, those are harder than deadlifts lmao.
Haven't done DB ohp in awhile or banded deads for that matter so pretty cool to do those again.
Pullsups were iffy, most of them i was able to get my chin just about up to the bar but i fogure that is a solid improvement and i will just keep workin at it till it gets better.
insaiyan93
New Member
Pretty killer night
1.2 count paused squat 3x3 8RPE 275 beltless and 2 sets of 315 with belt
20% load drop into
2.tempo squats 3x3 255lb
3.bench 5x5 8.5rpe 1 set 205lb hit rpe 9 dropped to 185lb for remaining sets
4.powerclean/front squat complex 4x3 3 powercleans and then 3 front squat from rack position of 3rd clean just used 135, will gradually increase.
5. 8 sets hypertrophy chest work
Did cable xover and incline BB bench high rep stuff
6.arms did 2 bi/tri supersets
Hammercurls/rope tri pushdown
DB preacher curls/overhead tri ext
Great night for squats 275x3 paused beltless is a pr for sure, as is the 315x3 paused
Bench was underwhelming, was expecting to have 205 no problem but guess i just gotta keep takin it slow.
1.2 count paused squat 3x3 8RPE 275 beltless and 2 sets of 315 with belt
20% load drop into
2.tempo squats 3x3 255lb
3.bench 5x5 8.5rpe 1 set 205lb hit rpe 9 dropped to 185lb for remaining sets
4.powerclean/front squat complex 4x3 3 powercleans and then 3 front squat from rack position of 3rd clean just used 135, will gradually increase.
5. 8 sets hypertrophy chest work
Did cable xover and incline BB bench high rep stuff
6.arms did 2 bi/tri supersets
Hammercurls/rope tri pushdown
DB preacher curls/overhead tri ext
Great night for squats 275x3 paused beltless is a pr for sure, as is the 315x3 paused
Bench was underwhelming, was expecting to have 205 no problem but guess i just gotta keep takin it slow.
Solid session.
insaiyan93
New Member
Definitely, and a long one haha im ready to go home and hsve my post workout bowl of cereal haha
RodgerThat
New Member
Your second bench session of every week will feel a bit underwhelming when you do an overload bench prior in the week especially with the drop sets, the overload taxes the CNS more then on top of that it makes your drop sets feel easier then they really are because you have a direct comparison to something heavier. If you'd like you can do a heavy unrack to prime your CNS on your 5x5 day, if you want to use 205 for 5x5 and you believe that's a tangible number then up it by 30% unrack and hold at the top position (your arms will shake) then rack after about 5 seconds then drop down to your working weights and it should feel lighter kinda similar to the slanger feeling. So I.E 205+30%=266 something so use 265 for the unrack then drop down to 205 for your actual presses
insaiyan93
New Member
Ooooh i see, that makes sense. I didn't realize as i am not familiar with the overloading deal, im not worried about what weight im using now, i know i will be making progress. Just gotta find my groove here and i'll be good to go, plus i really couldn't be mad after such dope squat session haha.
I posted an article on this. Long read. It's called PAP(Post Activation Potentiation). I'd link it here. But being that it's a long read it would clutter the log. @insaiyan93 if you feel like reading it just search it. Actually it might be on the 2nd or third page in this sub forum. I'll find it and tag you.
insaiyan93
New Member
Thank you franchise, but i actually remember that article and read it when you originally posted it.
Cool. Long as article. Many Powerlifters train like this. If I plan on working with 315 I'll hit 355-365 for 2 sets of 2. Drop to 315 and now feels like 135.
insaiyan93
New Member
Great session tonight
1.deadlift single at 8.5RPE 20% load drop 3x5
Hit 455lb single and then 365 for my 3x5
2.RDL 2x5 225lb
3.pullups 6 singles
4.upright row 4x8 95lb
5.laterals 3x12 25lb
6.arnold press 4x8 40lb
7.shrugs 4x16 225lb
Fuckin killed the deadlifts tonight, hsd it in my mind all day that i wanted 455 and i wanted it, it was smooth as hell definitely no more than 8.5rpe but pretty confident i could have pulled it for 3.
Pullups were bleh, im just doin my best pulling as high as i can and then holding it.
Never done srnold presses before but those are pretty killer. Did them standing.
Great night all around, spenttime with the girl working on her deadlifts and had her pull 95lb for a 5x5 with all the reps being pretty clean even on the last set when she was fatigued so super stoked with her progress too.
Just realized that 455 deadlift was my first time officially pulling 2x bodyweight so thats a pretty cool milestone as well
1.deadlift single at 8.5RPE 20% load drop 3x5
Hit 455lb single and then 365 for my 3x5
2.RDL 2x5 225lb
3.pullups 6 singles
4.upright row 4x8 95lb
5.laterals 3x12 25lb
6.arnold press 4x8 40lb
7.shrugs 4x16 225lb
Fuckin killed the deadlifts tonight, hsd it in my mind all day that i wanted 455 and i wanted it, it was smooth as hell definitely no more than 8.5rpe but pretty confident i could have pulled it for 3.
Pullups were bleh, im just doin my best pulling as high as i can and then holding it.
Never done srnold presses before but those are pretty killer. Did them standing.
Great night all around, spenttime with the girl working on her deadlifts and had her pull 95lb for a 5x5 with all the reps being pretty clean even on the last set when she was fatigued so super stoked with her progress too.
Just realized that 455 deadlift was my first time officially pulling 2x bodyweight so thats a pretty cool milestone as well
RodgerThat
New Member
Good fucking session bud real proud of how you're moving the weights and staying true to the programmed values, your success is largely part of your ability right now to self monitor and not let your ego drive anything and you're nailing it. Make sure during your deads though you don't have a soft lockout I want you do lock out the hips just ever so slightly more with pushing your glutes through.
All and all a good looking night, don't worry about the pull-ups it's the first real go at them and you've seen how they plan to progress so by the end of the program you'll be smashing them
insaiyan93
New Member
Thanks bro, yeah i have noticed that actually on desdlifts i have a bad habit, more when i am going for reps than a single, that i have been getting a bad habit of not having a total lockout. I will be keeping an eye on that in the future.
10-4 on the pullups, will just keep doing what i can and i imagine the only possible outcome is for me to get better at them haha
insaiyan93
New Member
So so this morning
1.squat 6x3 8RPE 295lb
2.slanger bench 4x3 8RPE 225lb
3.tempo bench 3x3 7RPE 175lb
4.front squat 4x4 9RPE 185lb (beltless)
5. Incline DB bench 4x6 7.5RPE 80lb
6.leg press 2x20
7.leg extension 4x16
Think i wore myself out yesterday loading a big truck up with garbage glass/windows/doors to take to the dump, just wasn't feeli it this morning but got it done.
1.squat 6x3 8RPE 295lb
2.slanger bench 4x3 8RPE 225lb
3.tempo bench 3x3 7RPE 175lb
4.front squat 4x4 9RPE 185lb (beltless)
5. Incline DB bench 4x6 7.5RPE 80lb
6.leg press 2x20
7.leg extension 4x16
Think i wore myself out yesterday loading a big truck up with garbage glass/windows/doors to take to the dump, just wasn't feeli it this morning but got it done.
insaiyan93
New Member
Good workout this morning
1.banded deads 8x3 7RPE 2 sets 275 3 sets 255 3 sets 225
2.racks pulls 4x3 315lb
3.stiff leg deads 2x8 225lb
4.DB ohp 4x6 top set 70lbs then 60lb for the last 3
5.pullups 6x2
1.banded deads 8x3 7RPE 2 sets 275 3 sets 255 3 sets 225
2.racks pulls 4x3 315lb
3.stiff leg deads 2x8 225lb
4.DB ohp 4x6 top set 70lbs then 60lb for the last 3
5.pullups 6x2
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