TheMilkMan
New member
Week 3: Day 17: No Training
2 pumps DermaTherm Target
*super sore today still from Squatting... Needed the extra rest
2 pumps DermaTherm Target
*super sore today still from Squatting... Needed the extra rest
TheMilkMan's Quest for 1750
- Thread starter TheMilkMan
- Start date
TheMilkMan
New member
Week 3: Day 18: Standing Military Press
2 pumps DermaTherm Target
Third Week: 5/3/1
Day 18: Standing Military Press
130lbs(75%)/5
150lbs(85%)/3
165lbs(95%)/11
Assistance Work:
Dumbbell Bench Press 65's/15, 12 75's/12, 10
Cable Rows 165/10, 180/12 x 2, 195/12
JM Press 95/13, 11, 10
Extreme Chest Stretch 60+ seconds
Extreme Shoulder Stretch 30+ seconds
*felt really good today in the main lift... assistance work lagged a little bit, but who cares, it's assistance work
*Wendler only calls for a 5lb increase on Bench and Standing Military Press each wave, but I definitely undershot it by a lot for wave 1, so I'm going to bump it up by 10lbs this time
New Training Max: 185lbs(+10lbs)
2 pumps DermaTherm Target
Third Week: 5/3/1
Day 18: Standing Military Press
130lbs(75%)/5
150lbs(85%)/3
165lbs(95%)/11
Assistance Work:
Dumbbell Bench Press 65's/15, 12 75's/12, 10
Cable Rows 165/10, 180/12 x 2, 195/12
JM Press 95/13, 11, 10
Extreme Chest Stretch 60+ seconds
Extreme Shoulder Stretch 30+ seconds
*felt really good today in the main lift... assistance work lagged a little bit, but who cares, it's assistance work
*Wendler only calls for a 5lb increase on Bench and Standing Military Press each wave, but I definitely undershot it by a lot for wave 1, so I'm going to bump it up by 10lbs this time
New Training Max: 185lbs(+10lbs)
Last edited:
TheMilkMan
New member
Thanks man. I've put up 100lbs dumbbells on seated shoulder press previously for 3 sets of 10, but that was back when I was hitting shoulders directly in a "bodybuilding style".
I don't use any body English at all. I keep my body pretty still and make sure that I'm pressing with my shoulders only. I don't do a jerk or anything of that sort.
The bar travels to a little bit under my chin and then I press it back up.
TheMilkMan
New member
TheMilkMan
New member
Week 3: Day 19: Cardio Only
2 pumps DermaTherm Target
*Went to my girlfriends gym and put her through a lower body workout. Did 20 minutes of cardio on the elliptical... ~135bpm
2 pumps DermaTherm Target
*Went to my girlfriends gym and put her through a lower body workout. Did 20 minutes of cardio on the elliptical... ~135bpm
TheMilkMan
New member
I've always wondered if standing were harder than seated and I've come to the consensus that they most definitely are. Thanks for the kind words Lean.
I hope the shirts will always fit lol. I've been routinely wearing 2XL t-shirts and XL in everything else. It seems like t-shirts just shrink WAY too much.
TheMilkMan
New member
Holding steady at 245lbs. Although I have loosened up a little bit around the mid-section. Nothing bad by any means, just not quite as tight.
TheMilkMan
New member
Week 3: Day 20: Deadlift
2 pumps DermaTherm Target
Day 20: Deadlift
340lbs(75%)/5
385lbs(85%)/3
430lbs(95%)/7
Assistance Work:
Seated Leg Curl 120/20, 15, 15, 15
Hack Squats 2plates/10 x 4
Decline Ab Crunch bw/20 x 3
superset w/
Standing Calf Raises 195/20 x 3
*felt really strong in the main lift and my grip was great (which was my biggest concern)
*knees are feeling pretty creaky lately, going to have to make sure I warm them up well before I hit Squats in a couple days
*again, no calf work is prescribed, so I think I'm going to try and hit them with Deadlifts and Squats
New Training Max: 460lbs(+10lbs)
2 pumps DermaTherm Target
Day 20: Deadlift
340lbs(75%)/5
385lbs(85%)/3
430lbs(95%)/7
Assistance Work:
Seated Leg Curl 120/20, 15, 15, 15
Hack Squats 2plates/10 x 4
Decline Ab Crunch bw/20 x 3
superset w/
Standing Calf Raises 195/20 x 3
*felt really strong in the main lift and my grip was great (which was my biggest concern)
*knees are feeling pretty creaky lately, going to have to make sure I warm them up well before I hit Squats in a couple days
*again, no calf work is prescribed, so I think I'm going to try and hit them with Deadlifts and Squats
New Training Max: 460lbs(+10lbs)
TheMilkMan
New member
Week 3: Day 21: No Training
2 pumps DermaTherm Target
*No training, no moving quickly, a lot of eating
2 pumps DermaTherm Target
*No training, no moving quickly, a lot of eating
TheMilkMan
New member
Week 4: Day 22: Bench Press
2 pumps DermaTherm Target
Day 22: Bench Press
225lbs(75%)/5
255lbs(85%)/3
285lbs(95%)/4.5
*needed help on the 5th rep lock-out
Assistance Work:
Incline DB Press 70's/10, 75's/10 x 2, 85's/7
Pull-Ups bw/10, 10, 7, 6
Triceps Pushdowns 100/20, 110/18, 120/15, 120/9
superset w/
Cable Preacher Curls 70/20, 80/15 x 2, 90/9
25 minutes on the Elliptical... "300 calories"
*felt decent enough on the Bench Press, wasn't happy with the effort, but wasn't disappointed either
*sets 1 and 3 on Pull-Ups were wide grip, Sets 2 and 4 were neutral grip
*hadn't hit biceps in a while so I figured I would superset biceps and triceps for a change
New Training Max: 300lbs(+0lbs)
2 pumps DermaTherm Target
Day 22: Bench Press
225lbs(75%)/5
255lbs(85%)/3
285lbs(95%)/4.5
*needed help on the 5th rep lock-out
Assistance Work:
Incline DB Press 70's/10, 75's/10 x 2, 85's/7
Pull-Ups bw/10, 10, 7, 6
Triceps Pushdowns 100/20, 110/18, 120/15, 120/9
superset w/
Cable Preacher Curls 70/20, 80/15 x 2, 90/9
25 minutes on the Elliptical... "300 calories"
*felt decent enough on the Bench Press, wasn't happy with the effort, but wasn't disappointed either
*sets 1 and 3 on Pull-Ups were wide grip, Sets 2 and 4 were neutral grip
*hadn't hit biceps in a while so I figured I would superset biceps and triceps for a change
New Training Max: 300lbs(+0lbs)
B
Biggin
Guest
Damn bro, Keep this coming, likin it!!!! Very professional, informative, and straight to the point.
TheMilkMan
New member
That's the plan man. I'm glad you're liking it.
TheMilkMan
New member
Week 4: Day 23: No Training
*went work clothes shopping and tried to eat a lot of carbs for my Squat training tomorrow...
*going on my last vacation before work tomorrow and won't be back til August 1st...
*will do my best to log my Saturday morning Squat session, but if not, I'll let everyone in on everything after wards...
*fortunately this week long vacation is going to be during the week of my cruise week... I'm going to do my best to get to a gym, but if it doesn't work out, I'm going to be doing a lot of push-ups and other body weight exercises
*went work clothes shopping and tried to eat a lot of carbs for my Squat training tomorrow...
*going on my last vacation before work tomorrow and won't be back til August 1st...
*will do my best to log my Saturday morning Squat session, but if not, I'll let everyone in on everything after wards...
*fortunately this week long vacation is going to be during the week of my cruise week... I'm going to do my best to get to a gym, but if it doesn't work out, I'm going to be doing a lot of push-ups and other body weight exercises
leanbody
man on a mission
Push ups are good - i think you should do them every night - and in the afternoon too. Would that be your body weight or hers? ;-)
Have a great week!
TheMilkMan
New member
Week 4: Day 24: Squat
Day 22: Squat
270lbs(75%)/5
305lbs(85%)/3
340lbs(95%)/8
*felt really strong, stayed tight through the whole lift
Assistance Work:
Reverse Hypers bw/15, 13, 12, 12
Leg Press 4plates/10, 5plates/10, 6plates/15
Roman Chair Leg Raises bw/20, 15, 15, 13
superset w/
Seated Calf Raises 90/20, 115/18, 115/12
*felt very good throughout the whole session and I'm really happy with the progress I'm making
*moving the training max up 10lbs as Wendler prescribes
New Training Max: 370lbs(+10lbs)
Day 22: Squat
270lbs(75%)/5
305lbs(85%)/3
340lbs(95%)/8
*felt really strong, stayed tight through the whole lift
Assistance Work:
Reverse Hypers bw/15, 13, 12, 12
Leg Press 4plates/10, 5plates/10, 6plates/15
Roman Chair Leg Raises bw/20, 15, 15, 13
superset w/
Seated Calf Raises 90/20, 115/18, 115/12
*felt very good throughout the whole session and I'm really happy with the progress I'm making
*moving the training max up 10lbs as Wendler prescribes
New Training Max: 370lbs(+10lbs)
TheMilkMan
New member
De-Load Week and Prep for Wave 2
As I said in a previous post, I'm going to be on vacation for a week and I'm probably not going to be making it into the gym. If I can, or I'm motivated to drop the beer and leave the beach, I'll be training nice and light to keep the muscles active. If not, I'll be doing push-ups, pull-ups, sit-up, dips, lunges, etc...
The next wave will start August 2nd and the new maxes are going to be as followed:
Wave Two Training Maxes
Standing Military Press: 185 (+10lbs)
Deadlift: 460 (+10lbs)
Bench Press: 300 (+0lbs)
Squat: 370 (+10lbs)
As I said in a previous post, I'm going to be on vacation for a week and I'm probably not going to be making it into the gym. If I can, or I'm motivated to drop the beer and leave the beach, I'll be training nice and light to keep the muscles active. If not, I'll be doing push-ups, pull-ups, sit-up, dips, lunges, etc...
The next wave will start August 2nd and the new maxes are going to be as followed:
Wave Two Training Maxes
Standing Military Press: 185 (+10lbs)
Deadlift: 460 (+10lbs)
Bench Press: 300 (+0lbs)
Squat: 370 (+10lbs)
