Joe Average 21st Cycle

[joeaverage]

start 4/9/05
trying something a little different. I've wanted to know what I could do in my BOSS, so cycles 1-3 will be in my BOSS and cycles 4-6 in my Ginny, all reg bar.

bench, will try to up the tension a tad, my goal is 575 at the end of this cycle.

dl: will up the tension on my ME work and will try 705 at the end of the cycle.

will probably cut back on my tri work, my front delts are just scream'in right now. May do some board work with Mike with my shirt. Mike says I need to work on my timing as to when I flare my elbows out when pushing the bar up.

[joeaverage]

4/9/05

#1-1
squat 635 x 9 (BOSS)
speed 195 4x2 + 1/2 small

#3-1
bench 380x11
touch x 575
FB speed 145 8x3 + 1/2 small

#4-1
sled 265 4x200ft.

#5-1
4B 385 x 1 + 1/2 small
5B 405 x 1 same
6B 425 x 1 same
pull-ups 45

#6-1
DL 495 x 11
ME Squat 325 x 1 + med & sm

#7-1
sled 265 4x200ft.

#8-1
ME bench 135 x 1 + lg & mini
FB Inc 155 x 1 + sm
FB Dec 145 x 1 + lg

#10-1
4B 315 x 1 + med
5B 335 x 1 same
6B 355 x 2 same
pull-ups 70

#1-2
squat 685 x 7 (reg bar with BOSS)
speed 195 + small

#3-2
bench 405 x 11
touch 605 (moved it real good)
FB speed 125 8x3 + small

#5-2
4B 225 x 1 + large
5B 245 miss
6B 0
(need to lower bar weight next time)
sled 200 4x200ft.

#6-2
MEDL 475 miss + triple large
ME squat 235 x 1 + 2 sets med (BOSS)

#8-2
ME bench 65 x 2 + lg & sm
FB Dec 70 x 3 + lg & mini
FB Inc 80 x 1 + sm & mini

#10-2
4B 395 x 1 + small
5B 415 x 1 same
6B 435 x 1 same
pull-ups 45

#1-3
Squat 735 x 5
speed 195 8x2 + small

#3-3
bench 455x6
touch 625
FB speed 145 6x2 + small

#5-3
4B 325 x 2 + med
5B 345 x 2 same
6B 365 x 2 same
sled 265

#6-3
DL 545 x 6
ME squat 145 x 2 + 2 sets med & mini

#8-3
ME bench 45 x 1 + lg,sm & mini
FB Inc 80 miss + sm & mon mini
FB Dec 45 x 3 + lg & mon mini

#1-4
squat 725 x 7
speed 195 8x2 + small

#3-4
bench 425 x 9
FB speed 145 6 x 3 + small
sled 200 4 x 200ft.

#5-4
4B 195 x 2 + large
5B 215 x 2 same
6B 235 x 2 same

#6-4
MEDL 315 x 3 + larges wrapped 4 times
ME Squat 365 x 1 + med & sm (BOSS)
(canvas getting altered)

#8-4
ME Bench 150x1, 175x2 + lg & mini
sled 265 4x200ft.

#10-4
4B 400x2 + small
5B 420x3 same
6B 440x3 same
(love this new workout)

#1-4
Squat 725 x 10
speed 195 8x2 + small

#3-4
bench 445 x 7
touch x 625
speed 145 8x3 + small

#5-4
4B 335 x 3 + medium
5B 355 x 3 same
6B 375 x 3 same
sled 265

#6-4
MEDL 345 x 2 + larges wrapped 4 x
ME squat 385 x 1 + 2 sets of mediums

#8-4
ME Bench 85x2, 105x1 + lg & small
sled

#10-4
4B 205 x 4 + large
5B 225 x 3 same
6B 245 x 3 same

#1-5
squat 775 x 6
speed 195 8x2 + smalls

#3-5
bench 465 x 5
touch 650
speed 145 8 x 3 + small

#5-5
4B 410 x 1 + small
5B 430 x 1
6B 450 x 1
sled 2 trips

#6-5
DL 595 x 3
ME Squat 165 x 3 + 2 sets of mediums and mini

#8-5
ME bench 170 x 1 + lg & mini

#9-5
sled 2 trips

#10-5
4B 345 x 2 + medium
5B 365 x 2 same
6B 385 x 1 same
pull-ups 35

#1-6
squat 825 x 3
speed 195 + small

#3-6
bench 485 x 4
touch x 675
sled 2 trips

#5-6
4B 225 x 3 + large
5B 245 x 2
6B 265 x 1

#6-6
MEDL 365 x 2 + larges 4x
ME Squat 55 x 2 + 2 med & small

#8-6
ME bench 65 x 1 + lg,small & mini
sled 2 trips

#10-6
4B 415 x 2 + smalls
5B 435 x 3
6B 455 x 3
pull-ups 45

max squat 835 x 1, 925 miss
max bench 475, 525, 575 miss
max dl: 615, 705 miss

[joeaverage]

today sucked. max squat, 835 felt great. dropped real nice and shot up. Couple of guys said my depth looked good. 925 felt great when I unracked, began my drop and the bar rolled, had to bail on the attempt. In the back of my mind this morning I was thinking of messing around with 975 or even 1000, depending on 925. Oh well, try again in 12 weeks.
Monday, I try a 575 bench.

[joeaverage]

Last year I did a 'training set' with 950 for 2. I just want to unrack 1000 and do something with it. My back was a little tight today, so I'm glad I didn't push another set yesterday.
No biggee! Bench and dl are going well, will max both of those this week.

[dan181]

joeaverage said:

Last year I did a 'training set' with 950 for 2. I just want to unrack 1000 and do something with it. My back was a little tight today, so I'm glad I didn't push another set yesterday.
No biggee! Bench and dl are going well, will max both of those this week.

Yeah, better to not re-aggrivate those back problems; I remember those cut into your progress pretty good for a while. Good luck with the bench and dead! Both look real strong this cycle.

I just noticed the changes to the tricep days. That's some crazy lockout strength.

[joeaverage]

max bench:
even though I missed 575, I'm happy with the attempt. I muscled it about half way up, no pop from my shirt. Keep in mind, my last shirt blew out, this one is new and was never altered. The shirt was very tight to begin with, it was one of Joe Mazza's shirts, he weighs 165, I weigh 255. But the material finally broke in and needs to be tightened up now.
Also, I'm not happy with Inzer at all. My last shirt, the blue colored denim lasted 3 years, after 1 cycle my new shirt, black denim, already has a hole in the upper chest plate. What kind of cheap material are they using now? You could hear the material popping when I attempted 525, I thought for sure the shirt was going to blow out with 575.

[joeaverage]

I started working 4 ten hour shifts this past week, I get up at 3:30 am and get home around 5:30 pm, long days. I was just so tired on Thursday when I tried my dl max. No excuses, start a new cycle on Sat, try 705 again in Oct. If I miss again, I'll see how Sgt. Rock is progressing with his dl training with lighter bands and maybe mix things up again. It's just that my free weight work has been going so well. We'll see.