KTW's intesification/accumulation log
05-14-2006 11:46 PM
Today was an intensification day, and a horrible one at that.
195x5x5, on the last set the 5th didn't tire me and I ended up getting 7, I really do not know how this happened
I really haven't gained a whole lot on bench recently so next cycle I'm going to change things up. One day will be flat, one will be upper or flat dumbells and then the third day will be decline possibly or pause bench.
I was feeling really good with the 305 so I decided to go to 315.
First set I did 5 reps, the 5th one was a complete ***** and I barely got it up. Rather than lower the weight I decided to try and be a tough guy and got a couple spotters and tried another set. Well this set each spotter lifted one side of the bar off the rack with me and 1 decided to lift too high and the bar was offset on my back too much, which ended up being a problem. I got 4, but on the 5th I leaned way too far back and got stuck in the hole. So next set I thought I would be able to avoid that mistake. Well one of the spotters decided to move my bench back more for some reason or another. I do not touch the top of the bench, but the edge, which happens to be just parallel for me. So I go down and I realize the bench is not where it is spost to be and end up about 3 inches lower than I should be. I strain and barely get the weight up and there goes my lower back feeling really bad. So I back up and ended up squeezing out 4 more, when I really should have re racked and done 305. I had scooted back too much and the 4 more were about an inch above parallel, so I'm not counting them.
Used wraps today wrapped like a video I found on TeamSniffy.com, not sure if they really helped or not, but oh well. I need a better belt for sure, mine really doesn't feel like it supports me much at all.
Bent over Rows
Hanging knee raises
So when doing the 5x5 I definately noticed a net increase in strength at first and also an increase in muscle hardness, way more than when I work in the upper rep ranges on my accumulation days. I like doing the intensification phases a lot more, so I'm going to find a program by him that works them in more often. At the end of the week is a week off, which will be much needed. I think I might stick this program out for at least 1 more cycle until I find something better.
05-16-2006 08:34 PM
Today, like my last workout things didn't go well. I ached all over and felt very sluggish despite over 8 hours of sleep and a good diet. I think it is time to deload. I'll be back in a week either continuing this log or starting another one
05-17-2006 07:13 AM
Sweet increase in squats.
05-17-2006 12:08 PM
Yah, you do not know how pumped I am. My goal is 4 plates (405) by 2007 so it looks like I'm definately on the path to that.
05-17-2006 12:11 PM
If you don't do it by then, I'd say your slackin.
05-23-2006 05:10 PM
Decided to do a week similar to my intensification weeks today before I go to DC for 8 weeks and do my cutting routine while I'm at my internship. Did squats first today which was kind of weird, usually do bench first but whatever.
all good reps, 315 went up fairly well today
Dumbell Bench (looking to try something different for once, haven't really consistantly used dumbells in a long time)
Just felt the weight out and got used to doing them again
Next time I will do more sets with the 85s
Bent Over Rows
185x5x5, on the last set I managed 7 so I guess it's time to go up in weight on these.
Hanging leg raises
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