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BCR's workout log.

Discussion in 'Strength & Conditioning' started by BCR, Mar 2, 2011.


  1. BCR

    BCR
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    BIGASS!!!!

    Joined:
    Dec 8, 2002
    2,827
    0
    Location:
    New Hampshire
    Bench day...

    Flat bench - 185x3, 205x3, 225x7x3 all reps paused
    Dips - 5x12
    Ab wheel - 3x10
     

    Wanna kill these ads? We can help!
  2. BCR

    BCR
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    BIGASS!!!!

    Joined:
    Dec 8, 2002
    2,827
    0
    Location:
    New Hampshire
    Assistance work.....

    Seated Mil Press - 115x6x5
    Standing calves - 230x5x20
    Band pullaparts - 2x25

    Day of the Dead....

    Deadlifts - 425x3 paused conventional
    Sumo - 225x8 (farting around)
    Machine Rows - 150x6x12

    425 felt pretty good. My old Conv 3RM was 415.
     

  3. Detectorist

    Detectorist
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    Joined:
    Jul 16, 2008
    13,819
    3,143
    Location:
    Missouri
    Is the picture your wife or GF?
     
  4. BCR

    BCR
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    BIGASS!!!!

    Joined:
    Dec 8, 2002
    2,827
    0
    Location:
    New Hampshire
    Nah, just a special friend. :supergrin:
     
  5. BCR

    BCR
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    BIGASS!!!!

    Joined:
    Dec 8, 2002
    2,827
    0
    Location:
    New Hampshire
    New Deads cycle started....

    Conventional Deads - 355x5x3 paused
    Sumo Deads - 315x3 paused
    Machine Rows - 155x6x12
     
  6. BCR

    BCR
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    BIGASS!!!!

    Joined:
    Dec 8, 2002
    2,827
    0
    Location:
    New Hampshire
    Seated Mil Press - 145x6x2
    Standing Calves 230x5x26
    Band pullaparts - 3x25

    Flat bench - 205x5x5 paused
    Skulls - 90x5x12
    Hanging leg raise - 3x7

    Conv deads - 375x4x3 paused
    Sumo deads - 225x10 paused
    Machine Rows - 155x5x12
     
  7. BCR

    BCR
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    BIGASS!!!!

    Joined:
    Dec 8, 2002
    2,827
    0
    Location:
    New Hampshire
    Seated Mil Press - 120x6x5, and 95x13
    Standing Calves - 230x5x25
    Band pullaparts - 3x20

    Conv deads - 395x3x3 paused
    Sumo deads - 275x8 paused
    Machine Rows - 155x5x12
     
  8. BCR

    BCR
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    BIGASS!!!!

    Joined:
    Dec 8, 2002
    2,827
    0
    Location:
    New Hampshire
    Assistance work....

    Seated Mil Press - 130x5x4, and 95x15
    Standing Calves - 230x5x27
    Band pullaparts - 3x22

    Day of the Dead...

    Conventional deads - 435x3 paused
    Sumo deads - 315x5 paused
    Machine Rows - 155x5x12

    435x3 paused is a new 3RM for me. Yee-Haw!:supergrin:
     
    #168 BCR, Jan 21, 2013
    Last edited: Jan 21, 2013
  9. BCR

    BCR
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    BIGASS!!!!

    Joined:
    Dec 8, 2002
    2,827
    0
    Location:
    New Hampshire
    Been a while since posting.

    Day of the Dead...

    Conv deads - 405x2x3 paused
    Sumo deads - 315x5 paused
    Light squats - 135x3x10
    Machine Rows - 160x4x12
     
  10. Detectorist

    Detectorist
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    Joined:
    Jul 16, 2008
    13,819
    3,143
    Location:
    Missouri
    Good job on the deads. I know how exhausting they can be.
     
  11. BCR

    BCR
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    BIGASS!!!!

    Joined:
    Dec 8, 2002
    2,827
    0
    Location:
    New Hampshire
    Day of the Dead....

    Conv deads - 375x3x3 paused
    Sumo deads - 325x5 paused
    Light Squats - 145x3x10
    Machine Rows - 160x4x12

    DB bench - 75x3x10
    Incline DB - 50x3x13
    Dips - 3x12
    Ab wheel - 3x9

    My shoulders have been bothering me a lot lately. Oddly, nothing seems injured, they just feel overworked.

    Not sure what the problem is, but i can feel them giving out while benching with a barbell. So I've been doing light DB bench instead to give them a break.

    I've always liked DB bench over barbell anyways. Feels much more natural to me.
     
  12. BCR

    BCR
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    BIGASS!!!!

    Joined:
    Dec 8, 2002
    2,827
    0
    Location:
    New Hampshire
    Slowly trying to build back up. My focus was on conditioning for mountain biking over the summer, so my strength is down.

    Monday
    Deadlift - 435x1, 355x2, 290x8x3 for speed (8 sets of 3)
    DB Rows 50x5x13
    Machine Rows - 140x3x10
    V ups - 3x15

    Wed
    Flat bench - 190x5x5
    Narrow grip bench - 155x5x5 all paused, speed work
    Nosebreakers - 120 x 15, 12, 10, 10, 10
    Ab wheel - 3x10

    Fri
    Squats - 185x3x5
    Front squats - 135x3x5
    Barbell Curls - 95x15, 10, 10. 85x3x10. 75x2x10 (8 sets total)
    Hanging Leg Raise - 3x9

    Sun
    Seated Military Press - 95x5, 120x3, 140x1, 120x5x3
    Seated DB Press - 35x5x10
    Scapular Rows - 60x3x20
    Standing Calves - 260x5x25
    Band pullaparts - 3x20

    Just wanted to throw out a weeks worth of workouts. Trying to get some volume in.

    Bodyweight is down to about 175-177, @ about 11% bodyfat. I cut out most of my milk, and dropped about 5lbs and a bit of bodyfat without any extra conditioning.

    Strength is down across the board, but I'm atleast trying to keep something going. :supergrin:
     
  13. California Jack

    California Jack
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    Millennium Member

    Joined:
    Aug 2, 1999
    5,264
    0
    Welcome to the forum BCR, nice to have you here.