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  #11  
Old 02-27-2018, 04:43 PM
WrkEthic WrkEthic Is Off Line
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Pretty nice day. Joints feeling good and ready to up the weight.
Day 2 Wk2
DL
315x15, x13, x11

Lat Raise:
25x13, x12, x10

EZ bar curls:
80x13, x11, x10
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  #12  
Old 02-27-2018, 06:55 PM
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Quote:
Originally Posted by WrkEthic View Post
Right now Iím just getting acclimated and I had a set back with having some kind of stomach bug last week.

Cliff notes are basically:

Itís high frequency p/l converted to more bb style. Wave loading parts of the training and raising intensity over the cycle (L to H). Similar to accumulation/intensification.

The volume is auto regulated using 4-6% fatigue. The split came from a p/l'er I work with.
Interesting. Thank you. Looks pretty technical.

I've just been squatting til I feel about to puke then do one more set.

I'll follow along bro.
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  #13  
Old 02-28-2018, 01:36 PM
WrkEthic WrkEthic Is Off Line
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I respect that.

Itís really just instinctual training, put on paper to sound fancy.
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  #14  
Old 02-28-2018, 01:39 PM
WrkEthic WrkEthic Is Off Line
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Really liking the paused rows. Itís crazy how different the cable machines weight feel can be. One machine feels like I could rip the whole stack through the top the other feels like someone mislabeled the weights. Trying to keep this updated.

Paused BB Row:
145x12, x11, x 9

SL hip thrust:
3x10

Cable Flyes s/s
45(ea)x12x3
Rev TriExt
30(ea)x12x3
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  #15  
Old 03-02-2018, 06:39 PM
WrkEthic WrkEthic Is Off Line
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Hs ohp
140x12, 11, 10
Focused of rom

WG lat pull down ( focusing on the squeeze)
180x12, 11, 10

Leg ext/leg curl
Pump sets

Bis
Few pump sets w/static hold
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  #16  
Old 03-02-2018, 06:46 PM
WrkEthic WrkEthic Is Off Line
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I think I pulled a muscle between my ribs on the left side. Freaking sucks. T
I've got to up my diet some more. This frequency has me starving. Had to make it quick.

Leg press RP
540x12, 7, 3, 3

Incline DBs paused
65x12, 11, 9

SA lat pulldowns
Can't remember heavy 2x12

Tri ext
Few good sets

Last edited by WrkEthic; 03-02-2018 at 06:50 PM.
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  #17  
Old 03-07-2018, 01:14 PM
WrkEthic WrkEthic Is Off Line
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I keep forgetting about this. Ribs are still tender.
Pullup
245x7, 6,x4,x3,x3

SLDL
245x11,x10,x9

Rear Flyes
20x12, 2 more

Conc Curl
70x12,x10

Next w/o
I think I need to x out OH pressing or change my rom. Rotators are like nah bro

Standing DB OHP
55x10x3

Split Squat
25x12x3

Flyes
42.5x10x3

OH Ext
130x12x3

Calves 135x12x2
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  #18  
Old 03-07-2018, 01:22 PM
WrkEthic WrkEthic Is Off Line
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I can’t tell if my conditioning is going down or if it was the little whiskey I sipped on last night. Ran some laps and pulled a sled with 100lbs.

DL
385x10,x9,x8

Cable Row
160x13, 2 more sets

SA Pulldown
140?x15

EZ Bar Curl
80x12,x10
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  #19  
Old 03-08-2018, 01:01 PM
WrkEthic WrkEthic Is Off Line
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2 words...yoga pants

Bench
255x11,x10,x8

Leg Ext
??x20,x15,x12

Lat raises
25x12x3

Rev Tri
130x12x3
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  #20  
Old 03-09-2018, 04:51 PM
WrkEthic WrkEthic Is Off Line
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Interesting day, eyes dilated from the doc....skylight in gym...bright day

Paused row
155x12,x11,x9

SupGrip Lat PD
160??x15

Leg Curl
160??x10x3

Hammer Curl
50x12x3

Ab Rollout
x20

1arm Shrugs
100x12x2

Some light forearms

Last edited by WrkEthic; 03-09-2018 at 04:55 PM.
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