13 days out

Posted by IDontNeedASpot on February 16, 2013 Leave a comment (1) Go to comments

20130211
SlingShot Bench 325 3×5 (reduce to 3×3 next week)
Press 185 3×3 (reduce to 165 next week)
Bent Row 315 3×3 (will do chins instead next week)
Curls 95 4×10 (will do 3×10 next week)

20130212
SQ 425 3×3 (reduce to 3×2 next week)
RDL 335 3×3 (reduce to 315 next week)

20130214
Pause BP 325,345,360 3×1 (PR, felt great,up to 345 next week)
BP 315×6 (PR, probably could have done 8)
Press 205 3×2 (reduce to 185 next week)
FG Curls 45 4×10 (reduce to 3×10 next week)

20130216
SQ 540,575 2×1 (felt heavy,looked good on camera)
DL 405 5×1
Sled w/215 4×80′

Uncategorized
  1. s0mnambulist February 20, 2013 at 3:44 am

    Hey Mike, here is a video of my volume squats as promised. Sorry the camera work is not the best. Thanks again. Good luck at the Arnold!

    http://www.youtube.com/watch?v=0lWDfgvr8eE

    Thanks man. Here are a few more things.
    1) You might want to wear wrist wraps to keep your wrists a bit less bent. This might alter your elbow placement a bit, which should hopefully keep your upper back a bit tighter.
    2) Consider experimenting with 5 ascending triples on your volume day. Maybe 10lb jumps between sets.
    3) You need to push your butt back on your RDLs. Drop down to around 275 and watch this video from Chris. This will definitely help your squat and dl.     http://youtu.be/oWHNOd_YTUU

    -Mike

Leave a Comment