Unf*ck Your Program Beg. (3C)

This morning I completed Unf*ck Your Program Beg. (3C) as follows:

Shoulder Rehab Circuit with Red Micro Bands

Squats  3-45, 3-135, 3-175, 3x8 @ 205

CG Bench Press  5-45, 3-135, 3-175, 3x8 @ 190

Tri-set:
DB BOLR  3x12 @ 15
Mulit-Grip Chins  3x10
Rolling DB Extension  3x12 @ 15

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 0:39:37.09 h:mm:ss.ms (with 1:00 rest between sets)

Good light workout today.  This was my first time doing regular low bar squats in a month or so.  Might shoulder was tight was the weight was light and it felt good to use the regular bar again.
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Unf*ck Your Program Beg. (3B)

This morning I completed Unf*ck Your Program Beg. (3B) as follows:

4" Block Pulls  3-135, 3-225, 3-291, 2-335, 2-405,
       1-420, 1-440 (vid below), 1-425

Incline BP  5-45, 3-135, 3x8 @ 179

Superset:
EZ Curls w/ Fat Grips  3x12 @ 70
Decline Situps 3x15

Bodyweight: 217.0 Pounds (Down 5.2 pounds from 222.2 on 7/9)

Workout Duration: 0:59:05.00 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  My block pulls were a little lighter than last time.  I used my Texas Power Bar which made things a little more challenging...stiffer bar than my normal 28mm bar.  Thursday or Friday will be my next DL session and the weights will bump to 465.  I'm on track for some good things and new PRs at my meet on 10/6. :)

Unf*ck Your Program Beg. (3A)

This morning I completed Unf*ck Your Program Beg. (3A) as follows:

Shoulder Rehab Circuit with Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 3-225, 3x8 @ 250

Bench Press  5-45, 3-135, 3-185, 2-225, 7-235, 9-235 (vid below), 8-235

Tri-set:
Multi-Grip Chins  3x10
DB L-Flyes  3x10 @ 15
Hypers  3x8 @ 50

Bodyweight: 215.0 Pounds (Down 7.2 pounds from 222.2 on 7/9)

Workout Duration: 0:56:47.04 h:mm:ss.ms (with 1:00 rest between sets)
Great workout this morning.  SSB and bench both felt good today.  Doing the weeks of higher rep work has really helped my body heal up.  Next week I move on to reps of 6 with heavier weight so I'm looking forward to that.  I'm enjoying the 8's this week though.

I switched over to the 3 day version of Unf*ck Your Program this morning.  Basically it's the same thing but uses 3 days instead of 4.  The biggest difference is that I'll do sumos every other week with this program.  I think that'll help out my recovery.

Unf*ck Your Program Int. (2C)

This morning I completed Unf*ck Your Program Int. (2C) as follows:

4" Block Pulls  3-135, 3-225, 3-315, 2-385
       1-430, Fail-455, 1-455, 2-405 (vids below)

Incline BP  5-45, 3-135, 3x10 @ 160

Superset:
EZ Curls w/ Fat Grips  3x10 @ 65
Decline Situps 3x15

Bodyweight: 215.0 Pounds (Down 7.2 pounds from 222.2 on 7/9)

Workout Duration: 0:51:14.58 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning with my heavy block pull workout.  I was planning to work up to a couple of sets of singles at 455 and possibly a single at 475.  Everything from 315 on felt heavy though and I wound up failing my first set at 455.  At this point, I rested for a few minutes, got my mind right and then did a successful single at 455...it was a grinder but went up.  Then I dropped back to 405 for a double and then called it a day for pulling and moved on to my accessories.

Unf*ck Your Program Int. (2B)

This morning I completed Unf*ck Your Program Int. (2B) as follows:

Shoulder Rehab Circuit with Red Micro Bands

SSB Squats  5-45, 5-135, 5-185, 3-205, 3x10 @ 235

Bench Press  5-45, 5-135, 3-185, 3x10 @ 215

Superset:
DB L-Flyes  3x10 @ 15
Incline DB Shrugs  3x10 @ 55

Bodyweight: 215.0 Pounds (Down 5.8 pounds from 222.2 on 7/9)

Workout Duration: 0:42:53.94 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout today.  I'm enjoying the change of pace of doing the higher volume sets.  The weights are not heavy by the 3 sets of 10 is definitely challengin.  I've been trying to keep my diet as on track as possible (maximizing protein intake) trying to build some new muscle if possibly with these hypertrophy sets.

Unf*ck Your Program Int. (2A)

This morning I completed Unf*ck Your Program Int. (2A) as follows:

Sumo Deadlifts  3-135, 3-201, 3-245, 3-295, 5x3 @ 335

Superset:
DB Incline Rows  3x10 @ 55
Back Raises  3x18

Multi-Grip Chins  3x10 @ BW+10

Bodyweight: 215.0 Pounds (Down 7.2 pounds from 222.2 on 7/9)

Workout Duration: 0:42:04.16 h:mm:ss.ms (with 1:00 rest between sets)

Good workout.  The sumos were tougher today.  Instead of 5x5 I did 5x3 and felt like that was plenty of work. :D  Seriously though, it was tough work and a short intense workout.