Decided to take 2 days off so that I could prepare for my Quantum Mechanics midterm (pretty sure I aced it).
Squat-
45x10, 135x5, 185x3, 225x3, 275x2
Work set-
315x6 PR
My back is feeling better.
Calve work
Ab pulldowns-
190- 2x25
Showing posts with label RSP. Show all posts
Showing posts with label RSP. Show all posts
Saturday, October 16, 2010
Monday, October 11, 2010
JC (10/11)- RSP Day 7
Considering this is a light day (int terms volume), I decided to do some front squats.
Front squat-
135x5
185x5
225x3
245x1
265x1
285x1
305xFail
Not sure what happened here. My knees cracked as I landed into the hole and I lost my composure.
225x5
Calve work
Ab pulldown-
2x20
Front squat-
135x5
185x5
225x3
245x1
265x1
285x1
305xFail
Not sure what happened here. My knees cracked as I landed into the hole and I lost my composure.
225x5
Calve work
Ab pulldown-
2x20
Tuesday, October 5, 2010
JC
Shit I've been up to :)
10/01 RSP Day 3
Squat-
Warm up
Work set-
6x2
Apparently I turned my knees inward as I'd leave the hole, which supposedly means my glutes aren't strong enough. Is this the true cause?
Deadlift-
Worked up to 335x1 :(
I need to reconfigure my deadlift workouts. I'm thinking I'll work up to a set of 5, and progress linearly workout by workout. I should also do deadlifts first on my 6x2 days.
Power cleans-
135x10
Jerked every 3rd rep.
Ab pulldown-
190- 2x15, 1x20
10/02 Upper 3
Bench press-
Warm up
Work set-
305x3
This was made more difficult because I unracked the barbell without a liftoff. The 3rd rep took forever.
Rack lockouts-
6 inch lockout (12 pin)
345x2
345x1
3 inch lockout (11 pin)
365x1
365x1
365x1
Will try atleast 375 next time.
Military press-
warm up
Work set-
150- 3x5
Next time I'll do 160.
wide grip seated rows-
200- 3x8
barbell rows-
135- 3x10
pullups-
5x3
ab pulldown-
190- 3x15
tricep pulldowns-
145x15, 11, 7
Preacher curls-
90- 3, 2, 3
10/04
RSP Day 4
Squat-
315x4
315x4
315x3 (i think i leaned way too forward and hence fucked up)
315x4
315x4
315x4
That 3rd set was a fluke. The last set felt the easiest.
Deadlift-
135x5, 185x4, 225x3, 275x2
Work set-
320x5
Yes, this is a conservative weight, but then again I've been sucking at deadlifts.
Power cleans-
145x 8 (I think)
Jerked ever couple of reps
Ab pulldowns/Leg "namespelling" superset
3x16/3 sets
Not sure what the name is of the second exercise. You basically lie down on your back with your legs extended, and spell your name with your feet.
10/01 RSP Day 3
Squat-
Warm up
Work set-
6x2
Apparently I turned my knees inward as I'd leave the hole, which supposedly means my glutes aren't strong enough. Is this the true cause?
Deadlift-
Worked up to 335x1 :(
I need to reconfigure my deadlift workouts. I'm thinking I'll work up to a set of 5, and progress linearly workout by workout. I should also do deadlifts first on my 6x2 days.
Power cleans-
135x10
Jerked every 3rd rep.
Ab pulldown-
190- 2x15, 1x20
10/02 Upper 3
Bench press-
Warm up
Work set-
305x3
This was made more difficult because I unracked the barbell without a liftoff. The 3rd rep took forever.
Rack lockouts-
6 inch lockout (12 pin)
345x2
345x1
3 inch lockout (11 pin)
365x1
365x1
365x1
Will try atleast 375 next time.
Military press-
warm up
Work set-
150- 3x5
Next time I'll do 160.
wide grip seated rows-
200- 3x8
barbell rows-
135- 3x10
pullups-
5x3
ab pulldown-
190- 3x15
tricep pulldowns-
145x15, 11, 7
Preacher curls-
90- 3, 2, 3
10/04
RSP Day 4
Squat-
315x4
315x4
315x3 (i think i leaned way too forward and hence fucked up)
315x4
315x4
315x4
That 3rd set was a fluke. The last set felt the easiest.
Deadlift-
135x5, 185x4, 225x3, 275x2
Work set-
320x5
Yes, this is a conservative weight, but then again I've been sucking at deadlifts.
Power cleans-
145x 8 (I think)
Jerked ever couple of reps
Ab pulldowns/Leg "namespelling" superset
3x16/3 sets
Not sure what the name is of the second exercise. You basically lie down on your back with your legs extended, and spell your name with your feet.
Thursday, September 30, 2010
JC (09/29)- RSP Day 2/Lower 2
Oly squat-
45x8, 135x5, 185x5, 225x4, 275x3
Work set-
315- 6x3
Ouch. Trying to perfect bounce from hole.
Chin ups-
3x5
Ab pulldown-
190- 3x15
45x8, 135x5, 185x5, 225x4, 275x3
Work set-
315- 6x3
Ouch. Trying to perfect bounce from hole.
Chin ups-
3x5
Ab pulldown-
190- 3x15
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