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05-Dec-06, 10:06 AM
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#1786
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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It works alot better when you are bulking than when you are cutting.
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__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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05-Dec-06, 10:12 PM
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#1787
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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seraph...thanks a lot man. 6x3 is a great program, I've made gains on it before and I intend to again. firehawk is right though, you gotta eat to support it.
I usually don't have trouble, I'm in constant binge-eat mode lol. I just love to eat. gotta make sure the weight doesn't creep up too much though! |
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05-Dec-06, 11:45 PM
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#1788
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Tuesday, December 5, 2006
Squats 3x45, 3x95, 3x135, 3x185, 6x3 @ 235
BORs (CG UH) 5x145, 5x175, 5x195
DB Shrugs 10x75, 10x85
Seated Calf Raises 10x90, 10x135, 10x160
Hammer Curls 8x50
Notes: I was exhausted before I even started the workout. I yawned twice between sets of squats. A long day and then lifting doesn't work so well lol. I made improvements all around, but for the second time on a new cycle, it shouldn't have been this difficult. I plan to be well rested and energized next time squat day comes around. Decent day considering everything.
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05-Dec-06, 11:54 PM
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#1789
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Hey Greg, looking things over.
Looking good, especially good Sunday.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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06-Dec-06, 09:50 AM
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#1790
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thank you Andy  ... Sunday was just one of those days where I felt "on" and ready to lift. |
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07-Dec-06, 07:35 PM
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#1791
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thursday, December 7, 2006
Flat Bench 10x45, 6x95, 3x135, 3x165, 6x3 @ 190
Seated MP 10x100, 8x115, 6x125
Skull Crushers 6x90, 6x100, 3x105
Face Pulls 10x150, 10x150
Static Holds 10x405, 10x465
Notes: Bench went well today, smooth reps. 195 should go off without a hitch next time. I just gotta eat more during the day, I just had about 1-1.5 meals in me and I had taken a nap so I was kinda tired. No way we were getting the squat rack for standing MP or lock-outs, I was kinda pissed about that, but what can you do in a crowded gym? Topped it all off with face pulls and static holds and drove home in the snow. |
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09-Dec-06, 04:43 PM
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#1792
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Saturday, December 9, 2006
Squats 10x45, 6x95, 3x135, 3x185, 1x225, 6x3 @ 245
BORs (CG UH) 5x45, 5x135, 5x155, 5x180, 5x200
DB Shrugs 10x75, 10x85
Seated Calf Raises 8x90, 8x135, 8x170
Hammer Curls 10x50
Notes: My endurance is clearly not what it used to be. I'll probably just go to 250 instead of 255 for the squats next week, depending how I feel. Rows went well, 200 was pushing the limits. 205 next week will be tough for sure. Shrugs were pretty easy, calf raises went up 10 lbs, not too much more difficult, and the curls took a little effort but I got 'em all. |
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11-Dec-06, 04:43 PM
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#1793
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Monday, December 11, 2006
Flat Bench 10x45, 6x95, 4x135, 1x175, 6x3 @ 195
Seated MP 10x105, 8x115, 6x130
Skull Crushers 6x90, 6x100, 4x105
Static Holds 10x405, 10x475
Face Pulls 12x150, 12x150
Notes: I was glad to hit 195s today on bench as planned. I should be able to get 6x3 @ 200 next time, but it won't be so easy. Very pleased with 6x130 on MP, previous best was 2x135. It'll feel nice to finally use plates and rep it out on the MP. Skull crushers were tough, as were static holds because my hands were slipping. Face pulls were done and we called it a night. |
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13-Dec-06, 04:45 PM
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#1794
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Wednesday, December 13, 2006
Squats 8x45, 4x135, 3x185, 3x225, 6x3 @ 255
BORs (CG UH) 5x165, 5x185, 5x205
DB Shrugs 10x75, 10x85
Seated Calf Raises 6x90, 6x135, 6x180
Hammer Curls 11x50
Notes: I did 255s today instead of 250s for squats. It was tough, mostly because of fatigue. I definitely prefer singles lol. Rows went very well, 205s weren't so bad at all. Shrugs flew up on both sets. Up to 4 plates on calf raises, have to work on ROM. Added another rep to the hammer curls, too. |
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15-Dec-06, 12:53 PM
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#1795
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Friday, December 15, 2006
Flat Bench 10x45, 6x95, 4x135, 3x175, 6x3 @ 200
Seated MP 10x115, 5x135, 4x135
Lock Outs 3x185, 3x225, 2x235, 7x185
Static Holds 10x405, 10x495
DB Side Raises 10x30
DB Front Raises 10x40
Notes: Very glad to hit 200s, even with lift offs and spots less than ideal. I should be able to get 205s next time Definite PRs for MP too, I'd never repped 135 that many times. Just wasn't feeling the lock outs today. Static holds I counted to 12 to be sure I got at least 10 seconds. Felt nice to hold nearly 500 lbs without straining toooo much lol. Finished off the shoulders, and now the semester is complete  |
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15-Dec-06, 10:50 PM
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#1796
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Registered User
Join Date: May 2004
Posts: 1,314
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nice work greg, all week long! seems like you've been hitting the gym MUCH more consistent. good to see that as well  :
now a question for ya, what exactly is a lockout? i probably know what it is but call it by a different name.
__________________
Stand Strong
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16-Dec-06, 12:19 AM
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#1797
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thanks man It's definitely been great to be consistent again. To answer your question, a lock out is working the top portion of the bench, which I do for tricep work. I bring one of the portable benches into the squat rack and set the pins so the barbell rests over me about halfway up my normal bench, and just push it 6-8 inches or so. I use a closer grip to hit the triceps more. Not sure if it helps the weights on regular flat bench to feel lighter or not, but I like the exercise. |
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16-Dec-06, 01:42 PM
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#1798
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Saturday, December 16, 2006
Squats 10x45, 4x135, 3x185, 1x225, 1x245, 6x3 @ 265
BORs (CG UH) 5x135, 5x170, 5x190, 5x210
DB Shrugs 10x85
Notes: Just wasn't a day for lifting. I'll be going home (to see family, not in college apt by the rec) for a week or two, and the gym is $10 per time at home, so I wanted to get this in before then. I wasn't mentally prepared and I didn't really eat. Not the best day, even though I increased on a couple lifts. Over my winter break I'll be spacing out lifting days more so I don't need a complete rest week, but I can rest much more in between.
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19-Dec-06, 08:59 PM
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#1799
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Tuesday, December 19, 2006
Flat Bench 10x45, 6x95, 4x135, 2x185, 6x3 @ 205
Seated MP 10x115, 5x135
Lock Outs 3x135, 3x185, 1x225, 1x245, 1x265, 1x275
Static Holds 15x405, 10x495
Notes: Happy to hit 205s on the bench, not happy to miss 6 reps on MP again. Then were two intense games of racquetball before continuing my workout. Instead of the usual almost 12 inches I found out, I dropped lock outs to very near 6 inches as was intended (hard to tell in the rack laying down with arms extended). 275 went up well, very heavy, but solid. Static holds sucked, NO knurling on the bar, smooth because it never had knurling there plus I had to lift it an extra 2 inches or so. Good workout all things considered.
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20-Dec-06, 09:05 PM
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#1800
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Registered User
Join Date: May 2004
Posts: 1,314
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nice work on the benching! sounds like the lock outs are similar to close grip benches??
either way, keep it up
__________________
Stand Strong
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