Workout B
Week 6 day 1 09 April (Monday)

Squats

Warm Up
1x5xbar
1x5x95
1x5x115

Real Sets
2x5x175
1x5x165

Standing Military Press

Warm Up
1x5xbar
1x5x55

Real Sets
2x5x80
1x5x75

Pendlay Rows

Warm Up
1x5xbar
1x5x65

Real Sets
3x5x95

Accessory

Pull Up
2x8
Declined Sit Up
2x8x45
Sitting Triceps Extension
2x8x55
Standing Calf Raise
2x8x180

Notes
1. squats was satifying
2. MP was like "tonight we dine in hell" still stuck at 2 sets only.
3. Pendlays form is very satisfying. it seems that i deload between every rep my legs can take the weight already thanks syd for the form lesson
4. was thinking whether i should do 3x3 for 80lbs of MP 1st then later only move on to 3x5 since darkie said its one way to increase poundage too

2 sessions/1 week. previously stuck on 75 for 6 sessions/3-4 week

okay. if another session and i'm still stuck i'll try doing 3x3 for the moment. MP is really taxing

This post has been edited by jones007: Apr 12 2007, 09:32 PM

Workout A
Week 6 day 2 11 April (Wednesday)

Squats

Warm Up
1x5xbar
1x5x95
1x5x115

Real Sets
3x5x175

Bench Press

Warm Up
1x5xbar
1x5x65
1x5x85

Real Sets
3x5x125

Deadlift

Warm Up
1x5x135

Real Sets
1x5x195

Accessory

Dips
2x8
Hyperextension
2x8x50
Dumbbell Curl
2x8x35
Standing Calf Raise
2x8x180

Notes
1. finally i feel some resistance doing DL. tweaked my form. realised i was wrong in one part after watching Andy Bolton setting the world record video.
2. bench was easy. PR next session.
3. squat was killing me gona do it another session then only PR.

er... around 40-50 minutes only..

not totally wrong. form is correct. position a little wrong only.

Workout B
Week 6 day 3 13 April (Friday)

Squats

Warm Up
1x5xbar
1x5x95
1x5x115

Real Sets
3x5x175

Standing Military Press

Warm Up
1x5xbar
1x5x55

Real Sets
3x5x80

Pendlay Rows

Warm Up
1x5xbar
1x5x95

Real Sets
3x5x115

Accessory

Pull Up
2x8
Declined Sit Up
2x8x45
Sitting Triceps Extension
2x8x55
Standing Calf Raise
2x8x180

Notes
1. guess wat guys. i was outside whole day. took macdonalds as pre-workout meal xD
2. squats is easier than i thought!! guess MCD helps
3. finally i finish 3x5 of MP. got damn took me 3 sessions
4. pendlay was f***ing hard. lol my lower back ache so badly after that.

Workout A
Week 7 day 1 16 April (Monday)

Squats

Warm Up
1x5xbar5

1x5x95
1x5x115

Real Sets
2x5x185
1x4x175

Bench Press

Warm Up
1x5xbar
1x5x65
1x5x85

Real Sets
2x5x135
1x3x125

Deadlift

Warm Up
1x5x135

Real Sets
1x5x205

Accessory
SCREW THEM ALL no strength left to do any of them.

Notes
1. setting 3 PR in the same day is indeed insane. but it clashes sometimes
2. seriously squat was scary. fukking hard. after i hit 200lbs squat gona do 5lbs increment. damn susah for today.
3. bench press was superb no energy left even i decreased the weight. damn satisfied
4. Deadlift. lol. 205 lbs! short term goal achieved. wanted to DL 200lbs before birthday and did it u should ask syd about my face expression worst than giving birth. but then again. damn satisfied finally i feel some HARDCORENESS in my workout routine.

This post has been edited by jones007: Apr 17 2007, 11:07 PM

DL no deload. pendlay deload. even i deload DL the weight just touch a split second and i explode my way up.

like this

This post has been edited by jones007: Apr 17 2007, 09:06 PM

what u mean lean your back forward? do it like the vid can ady

he's no powerlifter la. he's a bodybuilding.. and juicer just an example of doing DL la. cuz powerlifter doing one rep only. hard to see how they do it between reps. by the way. i love benedikt magnusson's way to start DL

Workout B
Week 7 day 2 18 April (Wednesday)

Squats

Warm Up
1x5xbar
1x5x115
1x5x135

Real Sets
2x5x185
1x5x175

Standing Military Press

Warm Up
1x5xbar
1x5x55

Real Sets
3x5x85

Pendlay Rows

Warm Up
1x5xbar
1x5x65

Real Sets
3x5x115

Accessory

Pull Up
2x8
Declined Sit Up
2x8
Sitting Triceps Extension
2x8
Standing Calf Raise
2x8x180

Notes
1. seriously i think i need to ditch declined sit up, hyperextensions, and other direct isolation exercises besides calf raise. its damn hard for me to do those already. since now my poundage are getting relatively more and more, i have no strength left for the others.
2. i screwed up my pre workout meal and i screwed my squats
3. but even i screwed squats i set s NEW PR FOR MP!! WOOHOO
4. did pendlays with a wider grip, index finger grip, then i felt my lats working, lol.

yeah. but i wan t3h b!cepth p34k and t3h gunz

Workout A
Week 7 day 3 18 April (Friday)

Squats

Warm Up
1x5xbar
1x5x115
1x5x135

Real Sets
1x5x185
2x3x185

Bench Press

Warm Up
1x5xbar
1x5x65
1x5x85

Real Sets
3x5x135

Deadlift

Warm Up
1x5x135

Real Sets
1x5x215

Accessory

Dips
2x8
Hyperextension
2x8x50
Standing Calf Raise
2x8x180

Notes
1. seems like hitting plataeu already so fast omfg. gona try 3x3 next session and increase weight at 3x3 then drop weight again to 5x5. experimenting myself thought that it would work lol

Workout B
Week 8 day 1 23 April (Monday)

Squats

Warm Up
1x5xbar
1x5x115
1x5x135

Real Sets
3x5x185

Standing Military Press

Warm Up
1x5xbar
1x5x55

Real Sets
3x5x85

Pendlay Rows

Warm Up
1x5xbar
1x5x65

Real Sets
3x5x115

Accessory

Pull Up
2x8
Standing Calf Raise
2x8x180

Notes
1. pr on MP again swt. gona try pr pendlay next session.
2. did 3x3 squat. still hard. gona go low increment next session and see how.

thanks man. aiming for 300(265 would be happy enough lol) by the end of this year. but hitting plateau at the second month is stupid !!!!!!!! ARRRRGGGGGHHHHH!! PUSH PUSH PUSH

hey dude how yours progress in finding your maxes for HST?

that was a joke with muscle mass i know about the bicep peak is genetics. thx for the info tho

t3h lost twins

we are suppose to do direct calf exercise. no?

what do u mean by improvised way?