EPITREN Rx Logging Ayezer

[ayezer]

keeps getting better want to post a pic tonight

benched max effort day w/u to 280 x 3 300x 2 320 x 1 335 x 1 nothing left had to go home and do homework w./my son.

[ayezer]

squats today working on depth and speed 7 sets 2 reps
did not have much time on Friday or Sat will do leg volume work

plus a couple of pics need to tighten up more diet but appetite now through the roof.

[ayezer]

unfortunately went to gym today and my son who wanted to come to the gym with me had a moment so had to go back home and no workout but yesterday

went to do triceps
end-up doing board bench press and my strength is through the roof

pause reps off 1 board to help with taking some tension off shoulders

w/u to 285 3 2 paused and easy reps
then 315 x 2
then pause cg bench 4 sets 5 reps
tri ext machine seated behind head 4 sets 12-15 reps
facepulls for rear delt rotator cuff 4 sets 15 reps
and did some light weight hi rep side and front raises for shoulders to get blood flow since lifting heavy need to do light prehab shoulder work.

feel thick and strong. Will have to get back to gym tomorrow my gym is in a small town
and hours on Sunday 12pm-5pm so have to wait.

[ayezer]

pullin' sumo getting better 315 x 3 335 x 3 355 x1 weight was too far in front and did not yse enough legs but stopped their then leg curls lying 4 sets then 4 sets reverse hypers
then pulldowns 4 sets and home

bw w/shorts tshirt wrestling shoes post decent size breakfast and liquids 179 so est pre breakfast
dry175-176.

[ayezer]

doing a rts Russian type weightlifting program for bench

285 5reps 3 sets w/room for 1 -2 more reps est max about 340 bw about 175-176

pulldowns front wide grip 5 sets 8-10 reps
rows machine wide grip 4 sets 8 sets

[ayezer]

good tri shoulders day cg bench sets w/240 lbs, light day db tri behind head reps w/65 and 75 lb db 3sets supersets w/db side laterals
then machine tri ext supersets w/facepulls 3 ses
hi reps 12-15 reps/

[ayezer]

needed a video today but since I am going away for a couple days later this week high school reunion was lucky to have a spot on heavy benches

heavy flat bench day

225 2 w/u sets then 255 x 3 then 290 x 3 and though it was 315 but it was 325 x 2 spotter said slight tap but again a slight tap right at or above 1/2 way up.
then incline barbell 185 3 sets 8-10 reps east staying light..

bw need to check but 175-176 pre food liquids in am,

was going to do full power but back just can not hold up with it every time do pulls conventional or sumo and squats my disc is affected and affects my body do not want to go into details.

I know this is true my back feels so so so much better with no pulls or deads this week
and did bench and cg.

[ayezer]

work too busy to get the gym until Wed hopefully

[ayezer]

well had a long weekend went back for big high school reunion Sat and late night flight home last night and long day at work just got home little whoile ago and ate and feel exhausted, typing without my glasses.

Only thing help was getting to gym to train so benched.
well was tired felt sluggish only 3-4 hrs sleep and a nap and slept on plain a little yesterday.
Going by rpe my estimated max has been 350 + mostly but I feel I still have to get more used to training with =>90% of estimated max to get cns used to heavier wts.

Tonight doing single sort of max effort test 275 x 1 315 x1 325 x 1 a lbit tough 345 more to be a negative to feel heavier wt.
then back down to 315 and controlled real well was a little heavier than on way up but feel next heavy workout will do work sets of 2's w/315 and that should help too.
Bw this am prob 176-177 est pre food. I weighed 183 post only coffee with work clothes, lab coat, wallet, dress shoes, belt, keys pen, etc etc est about 5 lbs.
feel decent w/bench tomorrow squat.

[ayezer]

well logging has not gone well, 1st computer problems then will ongoing $ problems and could not always have clean food wanted home,
but with the Epitren rx have gotten strong.

Stopped it for a couple of weeks and have a new plan.
I want to do bench press poss push pull not full power as squat is pathetic re:depth w/my back issues pull is not great either

Bench 315 x 2 not sure how much else had but it was not all out failre then did 275 x 5 with all long paused reps. feeling strong then did some barbell tri ext.005.jpg

[ayezer]

forgot to type post powerlifting want to diet down feel strong but do not like being this way
have been able to get cleaner food think I already lost 1/2 lb in 2 days eating better may just be water weight though.

[ayezer]

restarting epitren
decent back workout pullups 4 sets bw 8-10 reps
pulldown/row 3 sets
machine rows
barbell shrugs in smith machine
rear delts
\light biceps db curls hammer curls curl bar curl024.jpg

[ayezer]

023.jpg025.jpgweight was at work Friday w/about 5 lbs clothes on after a few meals so prob 175 am empty gi to 178-179 post 1-2 meals.

[ayezer]

got in bench shirt 1st time since 2011 yesterday

315 x3 3 bd 365 x 3 2 bd ez and 385 x 3 2 bd also easy

ready for 400+ bw 175-178

[ayezer]

014.jpg013.jpg011.jpgnow bw 182.5
have a 2ply bench meet in 7 weeks only one can make until end of year and rest of week doing bb.
meet has prize money for best bench by formula want to restart.