Dark_MadMax’s BodyBlog

So 8 RM test.  Results:

Squat 250×8
Bench 185×8
Sumo DL 305×8

I am pretty pleased. Both Squat and DL are 10 lbs above planned weight. Bench is right on target , albeit if not for shitty spotter I could probably done 190×8 (I have done 190×7 after 185×8).
 Now I am thinking that 5 rm cycle would be hardcore. So I will take next week break (cardio and stretching only) and after that do 1 to 2 month of 5 rm  . I hope to smash that damn 315/225/405 barrier and lay down good foundation for my 2nd year of training (which starts end of march)

p.s. In other news I also hit 190 lbs on a scale for a first time (that was bloated 190, but still) . Nothing big but damn  every 10 pounds is hard to gain for me

Well damn. I felt like I fried everything last week. 240×8 Squat felt like a ****ton and I didnt do any more heavy sets with it . ANd that was true for  everything else  as well- my wrists ,knees, shoulders  all were unpleasantly painfull and I had very low energy levels. I will make this wednesday a very light (but probably high volume) day. - I need to recover for 8 Rm maxout by Friday/Sat.

Here is todays workout:

 Monday 1/21/2008
Squat  135×10,240×8,135×2x12
Close Grip bench 3×8 135,145,150×8
Chins/Pull ups 8 RMish 25×8/10×8
Good Mornings   135×10,165×8,135×10
Incline  DB Press 3×8 60,65×2x8
Dragon Flags 2×8 2×8
Pistol sq (from bench) 2×8 2×8
 

So 2nd week of 8rep workouts , next week will be 8 rm tests. I keep tweaking my program , so I doubt anyone would recognize HST under it now  .

   For 5 rep work I will drop decline bench on Wednesday and probably toone down intensity on overhead DB work- My shoulders take hardcore beating methinks .Also  will think about doing something with GM/Squats (Monday) or  Squats /DL (Friday) -methinks now that the weights get heavier I will be seriously risking over-training my lower back

 Now what was good :

Squats 235×8,240×2x8  -I am  damn happy! That gives me real shot to try 245×8 or maybe even 250×8 next week

Bench 175×8,180×9,180×8. Finally I completed all 3 sets  for 8 reps . My right shoulder was hurting but completed and with 5 lbs  weight increase. -Again nice surprise

Sumo DL was okish (275×8,280×8). Hex plates really piss me off

So tried bunch of random stuff today for extra long workout (felt like it ) and tried power shrugs for 225×3x8. Had to use straps after first set -as  drop of the weight really beats on your grip (and I can DOH 8 reps of DL with 265 easy) . Very fun exercise - probably will try to incorporate them somewhere sometime since I do no trap/calves work and this  looks right- it is accessory for OL (good) ,it develops power (good), it is fun (double plus plus !)

In other news decline bench went pretty easy for 185,190,195×8 .Seriously thinking about doing 205 for 8 RM test. But since it is just accessory  I am not sure (the real test is bench which is for Friday - only 1 day rest ) .

So as 3d week of 10 reps training I decided to do 10 RM test. It turned out :

Squat 225×10

Bench 175×10 (pretty easy might have had 180  in me)

Sumo DL 265×10

Pretty good to my taste as it is significant improvement over my previous PR of 10 rm for squat (185×10 ) and Bench (155×10) .Didnt test 10 RM DL back, but sumo for 265×10 is imho on track (I want rep 315×4x5 sumo DL for my 5 rm cycle)