Yoster wrote:

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Quads 10/14/11
Squat –... 350/5

...350 for 5 on Squats – a new PR big time!  So squats were good... 

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 Yeah, I think they were just "good" too. Not!

Dude that is TREMENDOUS!!  I'm glad that you stood up five times and got that party started.

405.... here comes Yoster!

Chest / Tri – 10/17/11
Bench – warm, 135/5, 160/3, 190/2, 200/1, 215/1, 230/1, 240/1
Chest Dips – 4 x 10 x 35
Slight In DB – 3 x fail – 85
ss Slight In DB Fly – 3 x fail – 60
Tri Extension – 210/10, 10, 10
Lying DB Ext – 35/12, 40/12, 12
1 Arm Under – 60/12, 70/12
Weight 173
OK – so not my best workout ever.  Bench –felt strong throughout and then busted on the last set – was going for 3 but only got out one solid one.  So a bit disappointed – OK – quite a bit disappointed – but it is what it is.  Chest dips good.  In DB and Flys were really good – very strong.  Tri Extension good – with the exception of slamming one of my fingers which hurt like a son of a gun.  Got in some abs.  Weight is up – so not happy about that – but still in an acceptable range.
 
 

Shoulder / Bi - 10/19/11
Military – 1 warm, 95/5, 110/3, 130/2, 140/1, 150/1, 160/1, 170/2
Front Raise – 60/10, 90/10, 100/10, 10
Side Raise – up/down – 25/5, 30/5, 30/5
DB Shrug – 2 warm, 110/12, 12, 12
In DB Curl – 2 warm, 45/6, 6, 6
Rope Curl – 110/10, 140/10, 150/10
ss Con Curl – 30/12, 35/12, 12
20 minutes cardio.
I am getting OLD.  Good overall workout though.  No real uptick in any of the weights.  Military was good but needed 3 to break even to move the weight up – so FAIL.  But ok.  Everything else was good.  Side Raise – as always – killed me – like that.

So coming up next is a deload cycle – which I used to hate – but now have come to appreciate the rest. 
 
So have done a full regiment of Juggernaut and after this deload go back to the 10s.  So like adding that into the scheme and although I had limited weight increases think as a whole it a very helpful scheme.  Excited to see how it will affect me as I go back to the higher rep – lower weight scheme.
 

Chest / Tri,
Bench – 160/6, 6, 6, 6, 6
Chest Dips – 4 x 10 x 45
Slight In DB Press – 3 x fly
ss Slight In DB Fly – 3x fly
Tri Press – 210/10, 10, 10
Lying DB Ext – 35/12, 40/12, 12
1 arm Under – 60/12, 70/12
15 minutes Cardio           
Good workout – nothing crazy – Deload on chest this week. 
 

Shoulder / Bi – 10/25/11
Military – warm, 110/6, 6, 6, 6, 6
Front Raise – 60/10, 90/10, 100/10, 10
Side Raise up / Down – 25/5, 30/5, 30/5
DB Shrug – 2 warm, 110/12, 12, 12
In DB Curl – 2 warm, 45/6, 6, 6
Rope Curl – 110/10, 140/10, 150/10
ss Con Curl – 30/12, 35/12, 12
Cardio 25 minutes
Weight 170
Good workout.  Nothing too exciting but was able to get through it pretty well. Military was a deload and was pretty solid.  So really haven’t upped the weights on anything during this round – a bit disappointed – but it is what it is and the workouts were challenging so that is cool. 

Chest / Tri – 10/27/11
Bench – 160/10, 10, 10, 10, 10
In DB – 50/10, 10, 80/10, [80/10]
Fly (Machine) – 100/12, 155/12, 160/12, 170/12
Uneven Pushups – 2 x fail
Dips 4 x fail
Rope Pressdown – 140/12, 170/12, 180/12
Lying Bar Curl – 70/12, 80/12
Weight 171
Good overall workout.  A bit disappointed in the In DB – couldn’t get the 85’s at all the 80’s on the 2nd set was a real struggle to get going.  Fly good.  Pressdown was great as was lying bar curl.
Overall feeling like my weight progress has slowed significantly.  Pushing through things – but just feel like I’ve hit a bit of a plateau
 

Shoulder / Bi – 10/31/11 – BOO!
Military – 2 warm, 110/10, 10, 10, 10, 10
Side lateral – 2 warm, 35/8, 40/8, (45/8)
Rear DB Raise – 40/12, 45/12, 50/12
ss BB Shrug – 225/12, (245/12, 265/12)
BB Curl – 2 warm, 105/6, (120/6, 125/6)
Seated Alt Curl – 30/12, 35/12, 40/12
ss 1 arm Preacher – 45/12, (55/12, 60/12)
Cardio – 20 minutes
Weight 169
Good workout this  morning.  Pretty solid.  Military good – think I may need to lower the weight as my range of motion is a little lacking.  Side laterals – good – upped a bit.  Rear DB Raise good.  BB shrug – good – upped it.  Seated Alt Curl – good.  1 arm Preacher – love these.  Was able to up the weight so very happy.  Got 20 minutes of cardio in as well.  Overall a really solid workout.

Chest / Tri – 11/2/11
Bench – 2 warm, 150/5, 170/5, 180/10, 10, 11
In DB – 50/10, 50/10, 80/10, (85/10)
Fly (Machine) – 100/12, 155/12, 160/12, (175/12)
Uneven Pushups – 2 x fail
Dips – 4 x fail
Rope Press down – 140/12, 170/12, 180/12
Lower Abs
Weight 170.5
Good workout.  Bench felt strong.  Had hoped to bang out a few more reps at the end – but they were solid and good – so happy about that.  In DB good.  Fly – solid – upped a bit.  Everything else was good and solid – nothing exciting

Shoulder / Bi 11/4/11
Military – 2 warm, 105/5, 115/5, 125/10, 10, 12
Side Lat – 2 warm, 35/8, (45/8), 45/8
Rear DB Raise – (45/12), 45/12, 50/12
ss BB Shrug – (265/12, 12) 265/12
BB Curl – 2 warm, (115/6, 125/6), 125/6
Seated Alt Curl – 30/12, 35/12, 40/12
ss 1 Arm Preacher – (55/12, 60/12, 65/12)
15 Minutes Cardio
Weight 170
Good workout – some nice gains.  Military – so got 12 at the end – so slowly improving on shoulders.  Side Lat – upped a bit.  Read DB Raise – upped a bit as well.  BB Shrug – upped also.  BB Curl – Upped, Seated Alt Curl – nothing new but solid.  Preacher – upped as well.  So overall – good – upped things – HA.  Always happy when I can make some good gains across the board.  No records – nothing crazy – but moving in the right direction!
 

Yup - seated bb. A bit wider than shoulder - I would say a medium grip

Chest / Tri – 11/8/11
Bench – warm, 135/5, 160/3, 190/1, 200/10
In DB – 50/10, 50/10, (85/10), 85/10
Fly (Machine) – 100/12, (160/12, 175/12), 175/12
Uneven Pushups – 2 x fail
Dips – 4 x fail
Rope Pressdwn – 140/12, (180/12, 190/11)
Lying Bar curl – 70/12, 80/12
Weight 170.5
Good overall workout.  A bit disappointed in the bench.  Had hoped to get out a few more on the max out set – but hey – it is what it is.  In DB was good – need help setting up for first rep – but after that – all good.  Fly good.  Uneven Pushups – good.  Dips good as well.    Rope pressdown was able to up a bit.  Overall a good workout.

Dwayne,

I start them off the rack (just makes it easier to add the plates. But I don't bounce them (or at least I try not to). A solid / controlled landing on the floor and then a smooth (or as much as possible) lift. No "bouncing"

Shoulder / Bi – 11/10/11
Military – warm, 95/5, 110/3, 130/1, 140/11
Side Lat – 2 warm, (40/8), 45/8, 8
Rear DB Raise – 45/12, 45/12, 50/12
ss BB Shrug – 265/12, (285/12, 12)
BB Curl – 2 warm – 115/6, 125/6, 6
Seated Alt Curl – 30/12, 35/12, 40/12
ss 1 arm Preacher – 55/12, 60/12, 65/12
15 min Cardio
Weight 169.5
Good workout.  FINALLY was able to get a reasonable max set on Military.  So able to up next round of weight – not by much –but I’ll take what I can.  Made some solid little gains here and there.  So overall pretty happy.  Additionally weight is down just a bit.  Wanting to get in the 167 range so I can enjoy the holidays a bit without  worrying.

I don't think you need to deload your bench....just throwing it out there. What do you think? What if you moved up your bench without the deload week...and possibly skipped the 10's part of the cycle? I don't know...tweak it a little.

Deads and Squats are looking good.