Strength Meso #1 - Deload
Sumo DL
2 x 4 x 185 lbs
Low Bar Squat
2 x 4 x 135 lbs
Pause Bench
2 x 4 x 135 lbs
DB Upright Rows
2 x 5 x 25 lbs
Conc. Curls
2 x 4 x 25 lbs
Crunches
3 x 10
Strength Meso #2 - Week 1 Day 1
Paused Bench
2 x 7,6 x 255 lbs
Sumo DL
2 x 6,6 x 380 lbs
Low Bar Squat
2 x 5,5 x 315 lbs
GHR
2 x 5,5 x bw+25
Paused Ab Wheel 2"
2 x 5,5 x bw
BW Post Gym: 192 lbs
Had to start with bench as racks were taken. Hips and kness felt great, nothing bothered me. Dialing the diet now as I've gotta lose ~ 9 lbs in the next 9 weeks.
Strength Meso #2 - Week 1 Day 3
Sumo DL
3 x 6 x 385 lbs
Low Bar Squats
3 x 5 x 315 lbs
One Arm DB Rows
2 x 7 x 90 lbs
DB Side Delts
2 x 7 x 30 lbs
Candlesticks
2 x 7 x bw
Deadlifts
DLs felt great, even better than Monday. I need to bring my arms from in front of me to my side to tuck them in in front of my lats. I figured that in the squat a while ago, but it just clicked on the deadlift now. I have done 5 sets of 6 deadlifts this week and the last few reps were not tiring. The muscles felt tired but the CNS felt great.
Squats
I have done 10 sets of 5 squats this week. This must be close to my MRV as the last few reps were quite a bit harder. I always thought Squats caused more fatigue for me, so I'm thinking about leaving the squats at 10 sets and adding a couple sets of deadlifts.
Strength Meso #2 - Week 1 Day 4
Pause Bench
4 x 7,5,5,5 x 255 lbs
High Bar Squats
2 x 3 x 225 lbs
Lat Pulldowns
2 x 8 x 130 lbs
EZ Upright Rows
2 x 7 x 100 lbs
Hammer Curls
2 x 7,6 x 35 lbs
Straight Cable Twists
2 x 8 x 30 lbs
Sleep was inadequate all week which impaired my recovery. I added a 5th day (fluff stuff) in the last cycle, but I will skip it in this one; I am getting close to my meet and junk volume is unnecessary. There will be a peaking meso after this one.
Strength Meso #2 - Week 2
Sumo DL
2 x 5 x 405 lbs
Low Bar Squats
2 x 4 x 330 lbs
Paused Bench
3 x 4 x 265 lbs
DB Side Delts
2 x 10 x 30 lbs
Hammer Curls
2 x 8 x 40 lbs
Decline Abs
2 x 15
BW Post Gym: 189 lbs
Strength Meso #2 - Week 2 (Friday)
Sumo DL
2 x 5,5 x 405 lbs
Low Bar Squats
2 x 4,4 x 330 lbs
Paused Bench
3 x 3,3,3 x 265 lbs
EZ Upright Rows
2 x 6 x 100 lbs
Lat Pulldowns
2 x 10 x 130 lbs
Crunch Machine
2 x 5 x 150 lbs
Strength Meso #2 - Week 3 Day 2
High Bar Squat
2 x 3,2 x 340 lbs
Wide Grip Bench
3 x 4,4,4 x 265 lbs
Chin-ups
5 x 5,5,5,5,5 x bw
EZ Upright Rows
3 x 5,5,5 x 100
Decline Abs
3 x 25,23,21 x bw
Strength Meso #2 - Week 3 Day 3
Sumo Deads
3 x 4 x 415 lbs
Low Bar Squats
3 x 3,4,4 x 340 lbs
One Arm DB Rows
3 x 8,8,8 x 95 lbs
DB Side Delts
3 x 9,8,8 x 30 lbs
Hammer Curls
3 x 6,6,6 x 30 lbs
Modified Candlestick
2 x 9 x bw
Guys... I got accepted into the MBA!!!!!! Words cannot express how proud I am.
Throwback to page 1 of this thread where a young boxer couldn't squat for shit... I have come a long way, and it's just getting started!! #Hardwork
Strength Meso #2 - Week 4 Day 3
Sumo DL
3 x 5 x 425 lbs
Low Bar Squats
5 x 4,4,4,3,5 x 325 lbs
DB Side Delts
3 x 6 x 35 lbs
Lat Pulldowns (dual pulley)
3 x 8 x 60 lbs
Strength Meso #2 - Week 4 Day 4
Pause Bench
4 x 3,3,2,1 x 285 lbs
1 x 3 x 275 lbs
High Bar Squats
3 x 3 x 275 lbs
Chins-Ups
3 x 5 x bw+45 lbs
Hammer Curls
3 x 10 x 30 lbs
DB Side Delts
3 x 10 x 30 lbs
Straight Cable Twists
3 x 10 x 37.5 lbs
Strength Meso #2 - Deload Day 1 Pause Bench
2 x 4 x 185 lbs
Sumo DL
2 x 3 x 275 lbs
Low Bar Squats
2 x 4 x 225 lbs
Hammer Curls
2 x 5 x 35 lbs
Paused Abs Wheel 2"
2 x 4 x bw
Strength Meso #2 - Deload Day 2
High Bar Squats
2 x 3 x 225 lbs
GHR
2 x 5 x bw
Wide Grip Bench
2 x 4 x 185 lbs
Chin Ups
2 x 5 x bw+25 lbs
EZ Upright Rows
2 x 5 x 70 lbs
Strength Meso #2 - Deload Day 4
Wide Grip Bench
1 x 8 x 135 lbs
Low Bar Squats
1 x 8 x 135 lbs
Upright Rows
1 x 8 x 60 lbs
Hammer Curls
1 x 8 x 25 lbs
Lat Pulldowns
1 x 8 x 70 lbs
Hit the gym with two of my longtime friends from school. I wrote them a program beforehand and ran them through it showing them how to do each exercise. Had a great time. I forgot just how green beginners could be; I'll have to re-write the program with safer exercises!
This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.