pmartinez78's 1st BP run

[pmartinez78]

hey...thanks for the help guys. now I feel like a 300lb 1 rep max is doable in my next BP round.

today is my last GLP lower body workout. I'll keep you guys updated.

[RobRegish]

Oh boy, looking forward to it!

[pmartinez78]

Ok, just finished up my last GLP lower body workout last night and it felt pretty awesome. As I was finishing up my squats, I noticed someone was still using the hack squat machine, so I decided to chill and hit one more set of squats.

GLP Workout #6 Lower body:
10x120
5x155
3x185
1x205
1x230
1x255
1x265 <-- extra set

EDT 1
RDL (185) 8,8,6,6
Hack Squats (120) 8,8,8,6

Static holds
Cable crunches (90) 2x25 seconds

The EDT block really busted my ass for some reason. I barely managed to beat my PR zone. Also, I couldn't manage to keep myself in the crunch position with 105 like I did last time, so I dropped it down to 90 and increase my hold time. Overall it was a good workout.

Now, on with cruise.

[RobRegish]

Awesome.

Is that a PR?

[pmartinez78]

Well yes and no. I've hit 315 a fews yrs back before I got a hernia deadlifting. It's been about 7 yrs since I've squatted anything over 185. So this is my PR since my hernia. I'm really looking forward to trying to hit 315 again.

[RobRegish]

Awesome!

Keep up the great work man. Your log inspires.

[pmartinez78]

So I had my 1st cruise upper body workout last night and it was going awesome until I got to the close grip bench press. I did them in the power rack but I wasn't able to get the 335lb off the support bars so I dropped it down to 315 and did a 10 second static hold. I didn't want to leave the gym feeling defeated so I waited a few minutes and attempt a 325lb static hold and managed to get it for 8 seconds.

Anyways, here's last night's workout:

Chest
Bench press
5x225
5x225
5x225
5x225
5x225

BB shoulder press
5x115
5x125
5x135
5x135
5x135

Tri
CGBP
0x335 <--- attempted but failed
1x315 10 sec hold
1x325 8 sec hold

Quick question Rob. I read that progression is the key for the 5x5 workout and from I understand I should be increasing the reps for progression, am I right? By how many reps would I have to increase before I increase the weight?

[RobRegish]

Great question and many ways to go about it.

Personally, I shoot for more than 5 reps on my first set when energy is highest. I don't go to failure b/c you need to hit the remaining 4 sets of 5 reps apiece.

It's a pick 'em. You could also increase the weight on one or more of these sets but do NOT go over the 90th percentile or if using reps as a guide, go below 4 reps. A very few can triple with 90% but not many.

Hope that helps!

[pmartinez78]

ok, cool. thanks rob.

[pmartinez78]

Cruise WO #1 Lower body

Legs
Squats 5x215
Leg press 1x370 15 sec hold

Back
DB rows 5x85

Bi's
Machine curls 1x130 15 sec hold

Calves
Calf press machine 1x290 12 sec hold

Abs
Cable crunch 1x105 25 sec hold

Overall, I had a great workout.

[RobRegish]

Good to know..

Feel different?

[pmartinez78]

No, not really. Am I suppose to feel different?

[RobRegish]

Cruise workout template is a shift. You should at some point take note of it and the feeling it imparts.

Subjective thing but you'll know it when you feel it. Just be aware it may pop up soon

[pmartinez78]

Well Rob, I'm not sure what I should be expecting but the only thing I noticed in last night workout was that the weight felt a lot heavier than before. I went in there last night confident that I was going to be able to increase my reps, but after my first set, it was obvious that I wasn't going to be able to do that. I was barely able to finish my last set. Here are my number's from last night.

Cruise WO #2 Upper body

Chest
Bench press
6x225
5x225
5x225
5x225
5x225

BB shoulder press
5x135
5x135
5x135
5x135
5x135

Tri
CGBP
1x335 15 sec hold