Do work, Tom! You're a machine!

Squats (back/alternating narrow and wide)
Set 1 - 135x5 (narrow - warmup)
Set 2 - 135x5 (wide - warmup)
Set 3 - 225x5 (narrow)
Set 4 - 225x5 (wide)
Set 5 - 315x5 (narrow)
Set 6 - 315x5 (wide)
Set 7 - 315x3 (narrow)
Set 8 - 315x3 (wide)
Set 9 - 405x3 (narrow)
Set 10 - 405x3 (wide)
Set 11 - 405x1 (narrow)
Set 12 - 405x2 (wide)

Finished with some incline treadmill (15inc @ 3.5mph) for 30min.

Focused some more on depth and speed again. I was sore enough after today's squatting that I felt sick after I got home and decompressed a bit. Whew!

Enjoy your Sunday, fellas!
[Reply]

Damn Tom. are you going to stick with that PWO?
[Reply]

Charlie are you squatting 5x a week?
[Reply]

Nice, Charlie! :-) That's seven times a week for Charlie, Ken. :-)

I will throw the Loaded into the mix, Ken, and decide when it's gone if I will buy another.
[Reply]

Squatting every day, Ken. Today was Day27 :-)
[Reply]

I can't imagine that. Good job though. Your numbers are great.
[Reply]

Ken - at first the concept seemed kinda crazy to me too but at this point I'm honestly wondering how I'll do when I peddle back. Ive really enjoyed squatting before every lift (and before cardio on weekends) ... I feel like it puts me in an awesome mindset and physical setup for my supplementary lifts. It may just be my mind playing tricks on me, but I feel like I've made progress everywhere this past month, not just my squats. :-)

You should give it a shot and see how you like it!
[Reply]

Talk to me about Good Mornings. Anyone on here do em with regularity?
[Reply]

This breaks everything I know about working out but, if it's working for you then continue it. I would give it a go but due to having to run 3x a week (Thanks Army) I need the rest time.
[Reply]

Wheels today.

Pause squats 4x3
Squats 3x8
Partial hack squats 4x12
Seated leg curls 4x12
Lunges DB 4x10 each leg

Das it!
[Reply]

Quick lunch lift today. Rack was full with gym couple. Grr.

ISO push press SS with ISO lay pulls
Push 5x6
Pulls 5x8

Some work for my old elbow injury with a db. Felt ridiculous but this is best my arm has felt in a while.

Finished with some deads but my grip was failing at 275 so I backed down. I blame the elbow work preceding the deads. Should've hit somewhere north of 340 on the big lift.

135,225,275,135x5
[Reply]

Doubled.
[Reply]

Glad your elbow is feeling better, Chris. :-)

Just arms today, and after hockey last night happy to just get there. Ran outta time on bi's so preachers only.

Close grip bench 185, 205, 225, 245, 265, 225, 185
Cable pushdowns 95, 115, 125, 135, 145, 160, 135, 95
Preacher curls (varying grips) 135, 145, 145, 145, 145, 135, 135
[Reply]

Squats (front & back / alternating stances)

Set 1 - (front / close ss w/ wide) 95x10ea stance
Set 2 - (front / close) 95x10 (pause)
Set 3 - (front / wide) 95x10 (pause)
Set 4 - (front / close ss w/ wide) 135x5ea stance
Set 5 - (back / close ss w/ wide) 225x5ea stance
Set 6 - (back / close ss w/ wide) 315x5ea stance
Set 7 - (back / close) 315x10
Set 8 - (back / wide) 315x10

That's all for today ... ran way short on time, thanks to a cluster*ck at work :/


Good work, Tom! Get it, Chris!

I hear ya, Ken ... it was a bit of a head scratcher at first but it's really been working well. There have been times when I thought that I was too gassed or that I was too sore but i've always managed to push through. It's also important to note that the point isn't to PR every day ... just to make sure that you touch the bar. If that's just one squat; touch the bar. :-)
[Reply]

Had to go out and buy a a wrist wrap for my right wrist. Been kind of funky.

Chest and suppose to be back day but wife needed my help with the baby. So just chesticles.

Incline DB 4x8 @100
Decline hammer strength press 4x8-10 @225
Fly machine 6x10-12 @ 175 and worked down
Flat DB press 4x10 @ 70 for speed work

Wide grip lat pull down 3x15 @175
[Reply]

Nice lift, Huy!


Squats:
Set 1 - (front/narrow) 95x10
Set 2 - (front/wide) 95x10
Set 3 - (front/narrow) 135x10
Set 4 - (front/wide) 135x10
Set 5 - (front/narrow) 185x5
Set 6 - (front/wide) 185x5
Set 7 - (back/narrow) 225x5
Set 8 - (back/wide) 225x5
Set 9 - (back/narrow) 315x5
Set 10 - (back/wide) 315x5

Deadlifts:
Set 1 - 135x10
Set 2 - 225x10
Set 3 - 315x5
Set 4 - 315x1

Good Mornings:
2 Sets - both bar only (45lbs) - done as stretching
[Reply]

You're a squatting monster, Charlie!

Had a day off from the gym but a late hockey game tonight. Back to the iron manana.
[Reply]

Thx Tom! Today will be a rly light day tho as I tweeked my knee at HIIT last night and there's some definite inflammation going on in there. :/

Get that hockey. Go Hawks!
[Reply]

Heal fast Charlie, your a beast on the squats!

Another quickie on lunch today, kept rest to 30-40 seconds between sets

Heavy cable rows 5x6
Incline db press 5x8-10
Db floor press 5x10
Cable pushdowns 3x15
Ez bar curls 8x7 varied grips

Feeling a decent pump
[Reply]

Nice day, Chris! :-)

Hope that inflammation gets better and doesn't slow down your progress, Charlie.

Volume day for chest, lots of sets, lost of reps.

Incline Bench 195. 215, 235, 255, 275
Flat bench 205, 225, 245, 265, 275, 285
Decline bench 275, 305, 325, 275
Vertical bench 245, 275, 300, 325, 275
Super wide incline 185, 205, 225, 185
Super wide bench 245, 275, 295, 225
Machine flyes 225, 255
Pushups
[Reply]