Unf*ck Your Program Int. (1C)

Tonight I completed Unf*ck Your Program Int. (1C) as follows:

Sumo Deadlifts  3-135, 3-201, 3-245, 3-295, 5x5 @ 320 (vid below)

Superset:
DB Incline Rows  3x12 @ 50
Back Raises  3x15

Multi-Grip Chins  3x12

Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9)

Workout Duration: 0:48:24.94 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout.  I haven't done sumos in a while but they felt good.  The 5x5 wasn't easy but it wasn't terrible either.  I think those will help supplement my conventionals and build some more strength heading into my meet next month.

These workouts are fairly short but man do they leave me feeling like I got a lot of good work in.
Advertisements

Sheiko Workout (#32_Wk4_A)

Tonight I completed the following Sheiko Workout (#32_Wk4_A):

Bench Press  5-45, 3-155, 2x3 @ 185, 2x2 @ 215, 3x1 @ 230

Deadlifts  3-225, 3-265, 3x2 @ 315 

Superset:
Decline Situps 2x10
Chins	2x5

Bodyweight: 220.2 Pounds

Workout Duration: 0:43:20.41 h:mm:ss

Good workout last night at Untamed Strength.  It was a short taper workout.  Everything felt pretty good.

I've got one more light workout with squats and bench on Thursday then it's on to the meet on Sunday.  My meet will last all day Sunday, then I've got to get up at 2:30 am Monday morning to go to the airport for a weeklong business trip to Montreal so that should be interesting. :)

531 Bastardo Peak (C28_5B)

This morning I completed 531 Bastardo Peak (C28_5B) as follows:

This is a 92% of 1RM taper day.

Superset:
Squats	3-150, 3-185, 2-210, 2-240, 1-275, 1-300
Band Facepulls  25, 25, 25, 25

Superset:
Deadlifts 4-199, 3-245, 2-275, 2-315, 1-359, 1-390
Bench Press 4-145, 3-175, 2-205, 2-235, 1-265, 1-290

Bodyweight: 209.8 Pounds

Workout Duration: 45:49.77 mm:ss (with 1:00 rest between sets)

Good taper workout today.  My body is fairly fairly beat up right now so it was nice to do a taper workout and stop there.  Today was 92% and Wednesday will be 80%.  After that it will just be stretching and cardio heading into Saturday.

Week 2A of 543 531 Cycle 24

This morning I completed Week 2A of 543 531 Cycle 24 as follows:

Part 1 this AM -- I'll do Part 2 with squats this evening

Fat Bar Bench Press   5-125, 3-155, 2-185, 1-215, 4x6 @ 230

Fat Bar BP w/ Donkey Kick   3x3 @ 245

Superset:
Incline DB BP   10-40, 10-40, 10-40, 10-40
Bent Over Rows  10-135, 10-175, 10-175, 10-175

Superset:
Lat Pulldowns   12-110, 12-110, 12-110, 12-110
DB Tri Extensions 10-40, 10-40, 10-40, 10-40

Superset:
Pushups   20, 20, 15, 15
Face Pulls  20, 20, 20, 20

Bodyweight: 204.4 Pounds (Down 16.2 Pounds from 7/9)

Workout Duration: 1:04:13.10 h:mm:ss (with 1:00 rest between sets)

Good workout this morning.  It was Part 1 (BP and Upper Body)...Part 2 (Squats and Lower Body) will come tonight with the PL team.

This was my bench volume day and for that I am loosely following Mark Bell's STronger in 30 days bench plan including the accessories.  That went well.

Week 1A of Volume Tap 531 Cycle 24

This morning I completed Week 1A of Volume Tap 531 Cycle 24 as follows:

Bench Press   3-135, 3-160, 3-205, 3-215, 3-245, 3-275, 1-285, 3-260, 3-245, 3-230, 3-215, 3-190

Superset:
Incline Bench Press 5-120, 5-150, 5-190, 5-190, 5-190, 5-190, 5-190 (final set w/ Donkey Kick)
Multi-Grip Chins  8-0, 8-0, 8-0, 8-0, 8-0, 8-0

Superset:
Dips  10-0, 10-0, 10-0
Decline Situps  15-0, 15-0, 15-0

Bodyweight: 206.8 Pounds (Down 13.8 Pounds from 7/9)

Workout Duration: 57:24.82 minutes (with 1:00 rest between sets)

Good workout today.  I'm about at the end of the line with Madcows without doing some resets but since I'm getting close to my meet I'm going to run a "bridge" 531 program for a few weeks until I'm ready to start JC.  This program is called Volume Tap and it's a derivative of Wendlers Spinal Tap program, which is a program where you run all 531 sets for a 3 week cycle in one day for a given exercise.  Today Bench was up.  I did 3's all the way across except for my 100% joker set at 285 where I did 1 rep.

I did Inclines for some extra volume with a 5x5 set at 190.  I didn't really need it for 190 but I used my Donkey Kick on the final set, mainly so I could take a video using it.