(A) Bench, Squats, Arms :: Greyskull LP Week 12

Mood: Psyched!

Can’t wait to test my 1RM next week and seeing how much I have improved after 12 weeks of Barbell training.

The last time I tested:

  • Deadlift 315#
  • OHP 115#
  • Squats —
  • Bench 150#

I am going to shoot for the stars and hit 2/3/4plates. I will do 2 rep warm-ups up until the attempt. How I came up with those attempt numbers I will explain later on in the week.

Until then, here’s the workout:

  • Barbell Bench Press 2×5 162.5#
  • High Bar Barbell Back Squats 2×5 235#
  • Barbell Bench Press 10 reps 162.5#
  • High Bar Barbell Back Squats 10 reps 235#
  • Barbell Curl 5×12 65#
  • Alternating Dumbbell Curls 5×12 30#
  • Biceps Cable Curl – 8 rep Dropsets from 140#
  • Overhead Triceps Cable Extensions – 8 rep Dropsets from 140#

Results: Awww yiiiis.


Some observations:

Do not leave the gym in debt – Do not leave reps in the gym. Figure out some how some way to get those reps in. If you have to break up your sets, do it. If you have to double your rest time, do it. Whatever the eff, just get it done.

As I have mentioned before, I want to get 10 reps in for my AMRAP sets and I was leaving all kinds of reps in the gym. But starting this week, I will not. I know what reps I can do and gotta do and I just get it done.

Dropsets are not for the pump? – Last week, I just did 3 sets of 10 at 130# and I felt like my arms were about to pop. This week, I switch to Dropsets and my arms are like ‘meh’. Lemme switch back to straight sets next week and see what the consensus is. (I do incorporate Fat Gripz into my warmups on the Barbell. I am thinking for a complete arm workout, I should either reset or add a couple sets at 85% especially on the machine.)

Supplements: C4 taken 30 minutes prior to working out.

Daily: Whey ProteinCreatine (for the one extra rep and swoleness) and Fish Oil (joints) everyday.

Food: 3,169cal  392c  106f  150p

Eff yes, carbs. All of them! I powered through my workout no problem. There was a lot of shaking and grinding but I never failed and never gave up. Thanks, Carbs!


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