Slicin' and Dicin'
- Thread starter Dustin07
- Start date
Dustin07
Legend
I asked her if we could do a big strawberry patch this year. like 100+ plants, hoping for 1-2lbs per plant, to harvest and make some strawberry wine or brandy in the fall and she said lets start small cause she has no luck with strawberries. now I know why!!! we fight the critters so much out here. she was on someone elses farm last week and they had row after row after row of strawberries and she told them how jealous she was that they don't fight the animals like we do lol.
Dustin07
Legend
Bench
Cycle 2
Week 2
H/S incline
3 x 10 x 90
Bench
5 x 110, 140
3 x 165
3 x 195, 220
6 x 250
Joker
1 x 270, 280
BBB - paused
5 x 5 x 195
Incline bench
3 x 10 x 135
DB bench
2 x 10 x 80
Dips
3 x 10
Notes
Came short of cycle PR but I doubt I've ever done 6+ at this weight anyways and I'm still clearly beating the RX by a margin, so stay the path. It did NOT torch me nearly like last weeks AMRAP though.
Subbed 5 x 10 at 145 for 5x5 at 195 paused on the BBB. Seemed like a good mixup since pauses tend to have good carry over for me.
Holding off on any slingshot work until the last week before deload.
Cycle 2
Week 2
H/S incline
3 x 10 x 90
Bench
5 x 110, 140
3 x 165
3 x 195, 220
6 x 250
Joker
1 x 270, 280
BBB - paused
5 x 5 x 195
Incline bench
3 x 10 x 135
DB bench
2 x 10 x 80
Dips
3 x 10
Notes
Came short of cycle PR but I doubt I've ever done 6+ at this weight anyways and I'm still clearly beating the RX by a margin, so stay the path. It did NOT torch me nearly like last weeks AMRAP though.
Subbed 5 x 10 at 145 for 5x5 at 195 paused on the BBB. Seemed like a good mixup since pauses tend to have good carry over for me.
Holding off on any slingshot work until the last week before deload.
gphagan1
Legend
Benching 250 x 6 is impressive no matter if it was a PR or not.
Dustin07
Legend
Thanks man, I'm basically sitting at historical plateau in some ways so if I can avoid injury, burnout, and fatigue for another cycle or two bench should see a PR. Deads and squats are going to take more work but everything has been hard and I think that's good.Benching 250 x 6 is impressive no matter if it was a PR or not.
Dustin07
Legend
H/S leg press
15 x 90
10 x 180, 270
Squats
5 x 115, 145
3 x 175
3 x 205, 235
10 x 265
Joker
1 x 285, 305
Abductor
5 x 10
Adductor
5 x 10
RX was 10 x 260 or 9 x 265 and no 2.5lb plates so I went up 5lbs and took my ten. Buried them, too..
Generally speaking I'd say squats are improving. honestly, I may have had 15 in me with better conditioning, I should bring back some GPP work. these were by far my best squats since hurting my knee back in Dec in terms of ROM, form, etc.
I do not like sets of 10 when strength training lol. that is the downfall to these amraps.
my last squat session, I did not have the wherewithall to add jokers. today after a few minutes of rest I wanted to take a few joker sets so that tells me I'm improving in strength and possibly conditioning. I told my buddy it was an interesting juxtaposition cause my head for once was eager to go but my legs were shakey and tired after the amrap. I'm pretty close to normal historical plateaus here. 315 would have been an easy single. so when I get into my third month/3rd cycle I think we'll start to see meaningful progress.
15 x 90
10 x 180, 270
Squats
5 x 115, 145
3 x 175
3 x 205, 235
10 x 265
Joker
1 x 285, 305
Abductor
5 x 10
Adductor
5 x 10
RX was 10 x 260 or 9 x 265 and no 2.5lb plates so I went up 5lbs and took my ten. Buried them, too..
Generally speaking I'd say squats are improving. honestly, I may have had 15 in me with better conditioning, I should bring back some GPP work. these were by far my best squats since hurting my knee back in Dec in terms of ROM, form, etc.
I do not like sets of 10 when strength training lol. that is the downfall to these amraps.
my last squat session, I did not have the wherewithall to add jokers. today after a few minutes of rest I wanted to take a few joker sets so that tells me I'm improving in strength and possibly conditioning. I told my buddy it was an interesting juxtaposition cause my head for once was eager to go but my legs were shakey and tired after the amrap. I'm pretty close to normal historical plateaus here. 315 would have been an easy single. so when I get into my third month/3rd cycle I think we'll start to see meaningful progress.
Last edited:
Segansational
Well-known member
Hey, more reps at higher weights is definitely meaning improvement in strength AND conditioning. So that's all great news!
Dustin07
Legend
Bro sesh
Bench
20 x bar
5 x 110, 140
3 x 165
5 x 205
3 x 235
5 x 260
Slingshot
1 x 280, 300, 315
0 x 330 (PR attempt)
Board press
3 x 275 paused
Raw
11 x 225
BBB
5 x 10 x 140
Facepulls
2 x 15
Notes
My buddy Ian came through! Found micros at a garage sale which are now in my bag
Week three, final before deload, so overloaded. 315 was smoothe like butter so I thought 330 was a possibility.
Hella good bench day though, especially with 11 at 225 after all that heavy work. Probably one of the best bench days of my life in some ways.
Bench
20 x bar
5 x 110, 140
3 x 165
5 x 205
3 x 235
5 x 260
Slingshot
1 x 280, 300, 315
0 x 330 (PR attempt)
Board press
3 x 275 paused
Raw
11 x 225
BBB
5 x 10 x 140
Facepulls
2 x 15
Notes
My buddy Ian came through! Found micros at a garage sale which are now in my bag
Week three, final before deload, so overloaded. 315 was smoothe like butter so I thought 330 was a possibility.
Hella good bench day though, especially with 11 at 225 after all that heavy work. Probably one of the best bench days of my life in some ways.
Last edited:
gphagan1
Legend
Yeah man, that was a great bench day. Man that sucks you have to bring your own micros, but glad you found some.Bro sesh
Bench
20 x bar
5 x 110, 140
3 x 165
5 x 205
3 x 235
5 x 260
Slingshot
1 x 280, 300, 315
0 x 330 (PR attempt)
Board press
3 x 275 paused
Raw
11 x 225
BBB
5 x 10 x 140
Facepulls
2 x 15
Notes
My buddy Ian came through! Found micros at a garage sale which are now in my bag
Week three, final before deload, so overloaded. 315 was smoothe like butter so I thought 330 was a possibility.
Hella good bench day though, especially with 11 at 225 after all that heavy work. Probably one of the best bench days of my life in some ways. View attachment 261368
Dustin07
Legend
Amen brother. Everything hurt Saturday post Friday squats. Feet, ankles, calves, quads... But you know what didnt hurt? The KNEE
Dustin07
Legend
It feels like a lot more than 7.5lbs in my gym bagYeah man, that was a great bench day. Man that sucks you have to bring your own micros, but glad you found some.
Dustin07
Legend
My abs are crazy sore today, makes me think that yesterdays work was somehow better than usual. I'm not used to having such a completely wrecked core from a bench day, lol.
Thanks man this has been another perk to just sticking with and following a program like this right now, even a simple one like 531. its like cruise control.... steady, steady, BAM go for it! annnnnnd rest.
honestly I think with some heavy weight practice and hitting it fresh rather than after an amrap I had that 330. so we'll see what happens after another cycle and give it a go again at the end of the next run.
Thanks man this has been another perk to just sticking with and following a program like this right now, even a simple one like 531. its like cruise control.... steady, steady, BAM go for it! annnnnnd rest.
honestly I think with some heavy weight practice and hitting it fresh rather than after an amrap I had that 330. so we'll see what happens after another cycle and give it a go again at the end of the next run.
akboom87
Well-known member
Whew what a bench day!Bro sesh
Bench
20 x bar
5 x 110, 140
3 x 165
5 x 205
3 x 235
5 x 260
Slingshot
1 x 280, 300, 315
0 x 330 (PR attempt)
Board press
3 x 275 paused
Raw
11 x 225
BBB
5 x 10 x 140
Facepulls
2 x 15
Notes
My buddy Ian came through! Found micros at a garage sale which are now in my bag
Week three, final before deload, so overloaded. 315 was smoothe like butter so I thought 330 was a possibility.
Hella good bench day though, especially with 11 at 225 after all that heavy work. Probably one of the best bench days of my life in some ways.
View attachment 261368
Dustin07
Legend
H/S leg press
20 x 90
2 x 10 x 180
BB rows
20 x 95
Deads
5 x 155, 195
3 x 235
3 x 275, 315
9 x 355
Rack pulls
1 x 405, 425
BBB
2 x 10 x 195
Back ext
20 x BW
15 x +25lbs
Notes
Somehow I screwed up my rotation and this appears to be week 2 of deads so I might skip week 3 so I can go into my deload after my next squat and OHP which are this week.
Doesn't make sense to me to start reloading bench, then squats, then OHP, only to go apeshit on deads in the middle of it.
So we did a few rack pulls as joker sets, light accessories and called it. All in all I think this was a good session.
20 x 90
2 x 10 x 180
BB rows
20 x 95
Deads
5 x 155, 195
3 x 235
3 x 275, 315
9 x 355
Rack pulls
1 x 405, 425
BBB
2 x 10 x 195
Back ext
20 x BW
15 x +25lbs
Notes
Somehow I screwed up my rotation and this appears to be week 2 of deads so I might skip week 3 so I can go into my deload after my next squat and OHP which are this week.
Doesn't make sense to me to start reloading bench, then squats, then OHP, only to go apeshit on deads in the middle of it.
So we did a few rack pulls as joker sets, light accessories and called it. All in all I think this was a good session.