THEWALL get bigger and stronger log

[Thewall]

Awesome work with the weight increases. How did they feel? They look like they went relatively well.


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Thanks ironsoul. Everything has felt fine, I started light ( some more than others) to allow for progression. The standing overhead press is the only one I am just getting , so I will have to play this one smart.

 

[PZT]

Strong ohp

 

[Thewall]

Day 1

Pull ups
20
50x7
50x7
50x7
50x7

Bent over row ( started too light had to bump up today)
185x10
255x7
265x7
265x7
265x7

Bench press 85%
160x10
195x7
195x7
195x7
195x7

Incline press
135x10
205x7
205x7
205x7
205x7

Close grip press
145x10
215x7
215x7
215x7

Preacher curl
55x10
80x7
80x7
80x7

 

[Thewall]

Day 2

Squat ( 10 pound increase)
185x10
285x7
285x7
285x7

Leg extension
140x15
140x15
140x15
140x15

Seated BHN press (5 pound increase)
135x10
175x7
175x7
175x7
175x7

Rear lateral
Band x15
15
15
15

Shrug
225x20
295x12
295x12

Kind of a rushed session. Got it in though, and hit my numbers.

 

[IronSoul]

Damn Day one was strong dude. I envy your pull-ups. I’m fucking terrible at them.


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[Thewall]

Day 3

Bench press (10 pound increase)
195x10
240x7
240x7
240x7
240x7

Incline press
205x7
205x7
205x7
205x7

Lat pull down behind neck
140x12
190x7
190x7
190x7
190x7

High cable row
190x7
190x7
190x7
190x7

Barbell curl
85x10
85x10
85x10
85x10

Dips (done right after above) 10 # increase
50x10
70x7
70x7
70x7

Felt strong today, everything done no problem. I reduced the volume for arms, I was feeling signs of tendinitis.

 

[IronSoul]

Day 3

Bench press (10 pound increase)
195x10
240x7
240x7
240x7
240x7

Incline press
205x7
205x7
205x7
205x7

Lat pull down behind neck
140x12
190x7
190x7
190x7
190x7

High cable row
190x7
190x7
190x7
190x7

Barbell curl
85x10
85x10
85x10
85x10

Dips (done right after above) 10 # increase
50x10
70x7
70x7
70x7

Felt strong today, everything done no problem. I reduced the volume for arms, I was feeling signs of tendinitis.

Your feeling strong definitely showed in the work you did. That’s some awesome pressing for the day. Great weight with that volume. I hope the tendinitis doesn’t flare up bro. So many of us here deal with it, and it’s terrible. I put these patches on mine during the day and post workout that are like icy hot and they help


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[Thewall]

Thanks man. I am good so far. I know the signs, so reducing the volume a little and maybe taking more days between workouts should help. Don’t have to finish the 4 days in 7 days. I remember back in the day my buddy got really big just doing the program 2 days a week, allowing plenty of time for rest, recovery and eating.

 

[Thewall]

Day 4

Standing overhead press (5 pound increase)
145x10
190x7
190x7
190x7 (believe this is a PR. Getting closer to that 250

Laterals
52.5x10
52.5x10
52.5x10
52.5x10

Deadlift (it’s been a while)
345x7. (Very easy, kept it at that explain below)

Y-raise
15
15
15
15

Okay so I know what I posted yesterday about more rest, but today I had a strong desire to train and I knew it was a low volume workout so I hit it. Felt good on presses, wrapped forearms.
I wanted to see where I was with deadlifts and if knee high were helping at all. It seems they were. The 345 was easy. I need to keep volume low on deadlifts. I am trying not to aggravate my hips, that is why I’ve been doing knee highs. I will throw in deadlifts once every 3 weeks if body allows.

 

[IronSoul]

Day 4

Standing overhead press (5 pound increase)
145x10
190x7
190x7
190x7 (believe this is a PR. Getting closer to that 250

Laterals
52.5x10
52.5x10
52.5x10
52.5x10

Deadlift (it’s been a while)
345x7. (Very easy, kept it at that explain below)

Y-raise
15
15
15
15

Okay so I know what I posted yesterday about more rest, but today I had a strong desire to train and I knew it was a low volume workout so I hit it. Felt good on presses, wrapped forearms.
I wanted to see where I was with deadlifts and if knee high were helping at all. It seems they were. The 345 was easy. I need to keep volume low on deadlifts. I am trying not to aggravate my hips, that is why I’ve been doing knee highs. I will throw in deadlifts once every 3 weeks if body allows.

I know how hard it is to take rest on days you feel like that. Sounds like you made the right call. Another strong day dude. Those OHP’s are heavy. I’m glad dead’s felt good for you, and easy at that weight. I think you have a solid plan for the dead’s and saving your hips. I hope it continues to go well.


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[Yano]

Damn Day one was strong dude. I envy your pull-ups. I’m fucking terrible at them.


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Same here man ,, nice job ,,, If I had a gun to my fucking head I dont think I could do more than 5 LOL

 

[Thewall]

Day 1 ( last cycle of 7’s). Weight 195.6

Pull ups (10 pound increase)
20
60x7
60x7
60x7

Bent over row (10 pound increase)
185x10
275x7
275x7
275x7

Bench press 85%
165x10
205x7
205x7
205x7

Incline press (5pound increase)
145x10
210x7
210x7
210x7

Close grip press (10 pound increase)
145x10
225x7
225x7
225x7

Preacher curl
55x10
80x7
80x7
80x7

This was an intense session, and a heavy week (cycle). I dropped a set on each exercise since next cycle I will be dropping to 6’s and keeping the same weights which will be a modified Deload before I push up the next 2 cycles. Feeling good.

Ps this is your typical intensity increase volume decrease progression. Same program I did in my 20s, now 43. Difference is sharper volume decrease. And dropped 85% squat.

 

[Yano]

Day 1 ( last cycle of 7’s). Weight 195.6

Pull ups (10 pound increase)
20
60x7
60x7
60x7

Bent over row (10 pound increase)
185x10
275x7
275x7
275x7

Bench press 85%
165x10
205x7
205x7
205x7

Incline press (5pound increase)
145x10
210x7
210x7
210x7

Close grip press (10 pound increase)
145x10
225x7
225x7
225x7

Preacher curl
55x10
80x7
80x7
80x7

This was an intense session, and a heavy week (cycle). I dropped a set on each exercise since next cycle I will be dropping to 6’s and keeping the same weights which will be a modified Deload before I push up the next 2 cycles. Feeling good.

Ps this is your typical intensity increase volume decrease progression. Same program I did in my 20s, now 43. Difference is sharper volume decrease. And dropped 85% squat.

Working like a team of draft horses , hell yeah man !!

 

[Thewall]

Thanks Yano!

 

[Thewall]

Day 2

Squat (20 pound increase)
225x10
295x7
305x7
305x7

Sissy squat
20
20

Seated BHN press no back support (5 pound increase)
145x10
180x7
180x7
180x7

Rear lateral
50x10
50x10
50x10
50x10

Upright row (strict elbows high)
135x7
135x7
135x7

Felt real good today. Had more in squats, figured I would save it. Stoked about bhn presses 15 pounds from body weight presses.

 

[Thewall]

Day 3

Bench press (5 pound increase)
195x10
245x7
245x7
245x7

Incline bench press ( 5 pound increase)
215x7
215x7
215x7
215x7

Pull ups behind neck (replaced lat pull down)
15
14
12
12

High cable row
195x7
200x7
200x7
200x7

Barbell curl (done with below)
85x10
85x10
85x10

Dips (increased a rep)
70x8
70x8
70x8

Another great workout. Feeling good.

 

[eazy]

Feeling good.

Great to read. Enjoy the weekend.

 

[IronSoul]

Look like you continue to get stronger man. Glad to catch up on your log and see it all. What’s after this week?


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[Thewall]

Great to read. Enjoy the weekend.

Thanks easy. Same to you

 

[Thewall]

Look like you continue to get stronger man. Glad to catch up on your log and see it all. What’s after this week?


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Thanks ironsoul. Next week will start 6’s. Will keep all top weights the same to kind of allow for a little more recovery, then the following 2 cycles I will up the weights depending on feel.