Advertisement -- Learn more about ads on this site.


    NEPTUNE1939   102,023
SparkPoints
100,000 or more SparkPoints
 
 
Strength Training Beginning Week 14 Saturday

Monday, November 11, 2013

Note: Strength training days are Monday, Wednesday, and Friday. Isolation exercises are held as necessary on Tuesday, Thursday, Saturday, and Sunday.


Beginning Week 14, Saturday, November 9, 2013; Cardio 60-Minutes before breakfast. Body Weight ATG Squats 1x10 followed by stretching exercises.


Monday, November 11, 2013; Cardio 60-Minutes before breakfast. Body Weight ATG Squats 1x10 followed by stretching


SSB Squat 4x5x66, 5x5x96, 3x5x131(15 reps @ 5,685). On Friday I had a failed rep at 216 Lbs. dropping the SSB into the safety straps due to a pulled adductor muscle. emoticon

Today on reaching 131 pounds my progression had to stop due to pain. To continue working my hams and quads I supplemented the squats as follows.
Hamstrings (individually worked) 2x5x10, 3x5x20, 2x5x25, 2x5x30, 2x5x35, 3x5x40 (55 Reps for 1900). No problems experienced. emoticon
Quadriceps 2x5x20, 2x5x40, 2x5x60, 2x5x80, 2x5x100, 2x8x120, 2x5x140, 2x5x160 (43 Reps for 7,920). No problems experienced. emoticon


Overhead Press 2x5x35, 2x5x55, 1x5x85, 5x5x75 (50 Reps for 3,025). False shoulder was the limiting factor in not increasing weight further so I went for volume. emoticon


DL 1x5x135, 5x5x185, (10 Reps for 1,600). The squat mishap affected my DL volume.
emoticon

Total reps 196 for 20,130 lbs. emoticon
Have a good lift, Earl
SHARE
  Member Comments About This Blog Post:

1CRAZYDOG 11/11/2013 8:07PM

  OH my gosh, LOVE the " . . . these aren't Weight Watchers pills." So much for the quick fix, eh!


Good job on the ST even after your run. Excellent.

Report Inappropriate Comment
GETSTRONGRRR 11/11/2013 7:12PM

    Good work.....pay attention to and respect the pain....live to lift another day!

Report Inappropriate Comment

Add Your Comment to the Blog Post


Log in to post a comment.