The SMFPA Chapters 5 and 6

Got behind again but here is the update from weeks ago back when I did the weeks 5 and 6. Weeks 7, 8 and 9 will be combined and next as weeks 8 and 9 weren't much. Spoiler, I got a cold during that time which didn't help. Anyways, the meet is this weekend. I'm lifting Sunday on April 17th 2016.


Chapter 5

OHP
Did a light warm up on the elliptical since I don't work today. Followed by band pulls between warm up sets of OHP using my yellow resistance band.

OHP 2x10 @ 45, 1x6 @ 65 and 4x3 @ 80

pull ups 3x2ish, almost two per set. I can see above the bar but not get my chin there
chin ups 1x3, getting closer to 4
tricep pushdown 4x8 @ 80

incline bench on smith machine 3x5 @ 50 - just the weights counted and tried it out for fun
pendlay rows with straps 3x5 @ 100

Jogged 30 minutes on treadmill while watching Food Network.

Squat
warmup squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x5 @ 155
Squats 2x4 @ 170 (one without belt) 2x3 @ 180 - rest with belt and slow

overload 240 for 15 count - Freakin' heavy

pause squats 1x4 @ 120 and 1x3 @ 130 all with 8 count

sumo deadlift 1x6 @ 135 and 3x5 @ 190

Bench
Yep, today was bench and I failed on my last set. It wasn't so bad as I've failed before at 115 and once on incline bench, which was far more awkward and at a lighter weight. Had to roll of shame it but got it handled well enough. There was one guy there, in the squat rack, and he did actually ask if I was okay. Though he also made a comment about how I should get someone to spot me and such. He later failed on squats and ended up having the safeties a little low (not the best time to discover that factor) but didn't respond when I just asked if he was okay. Do hope he didn't hurt anything cause that would suck. He left after squatting and I finished up my accessories in the empty gym.


band pulls warm up 3x10

Bench warm up 2x10 @ 45, 1x8 @ 70, 1x6 @ 95
working set 2x4 @ 105, 1x3 and 1x2 @ 110 (last rep failed)

pull ups 3x1.5 and chin ups 1x3
db bench press 4x5 @ 40

db fly 1x8 @ 30 and 2x10 @ 25 - 30 felt a tad heavy
one db row 3x8 @ 45

face pull 3x10 @ 60
pallof press 3x10 @ 35

Overall, okay but tad rough with the fail on 110 as I've done it many times before. Oh well. Onward and carry on with tomorrow being deadlifts.

Deadlift
low bar squat - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155

Deadlift - 1x6 @ 135, 1x5 @ 185, 2x4 @ 200 and 2x3 @ 210

cable kickbacks 3x10 @ 40
good mornings with fixed barbell 3x10 @ 60

30 minutes on elliptical watching Food Network

Chapter 6

OHP
10 minute warm up on elliptical

OHP 2x10 @ 45, 1x6 @ 65 and 3x5 @ 75 - not too heavy but not the lightest either

pull ups 3x1 barely, here was where my arms were just blah. Also 1 set of chin ups for 2ish reps. Talked some with gym owner during this time too about pull ups and such. He showed me a pick of him in his early 20's when he did competitions. Interesting at least.

tricep cable pushdown with rope 3x8 @ 80

bicep cable curl 3x10 @ 40 - gym got a new attachment for cables
seated row 3x10 @ 70

lateral raises 3x8 @ 10
around world 3x8 @ 5 - tried just for fun

30 minutes on elliptical. Also managed to hit my bag that had my notebook in it with elliptical pedal and dinged up the front cover. Poor book. Got to watch Chopped so that was fun at least.

Squat
warm up on elliptical

Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x4 @ 165
working set - 3x2 @ 190 - last rep was a grind for sure

overload 260 for a count of 15

pause squat 140 1x2 - easy since just 2 reps

good morning 3x10 @ 95

sumo deadlift 1x6 @ 135, 3x5 @ 195 - heaviest so far but managed okay

30 minutes on elliptical while watching food network to end the session and legs were tired after all of that. Now I'm going to eat some soup with extra veggies and chicken added cause mm sodium. Think next squats day I'll try it out with the singlet too. Fun times to be had still.

Bench
elliptical warm up 10 minutes

Bench 2x10 @ 45, 1x8 @ 70, 1x6 @ 95, 1x2 105, 3x2 @ 115
115 used to be my 1 rep max so woot for getting 3 sets of 2

db bench 4x4 @ 40
pull ups 3x1.5 and chin ups 1x3

db fly 1x6 @ 30 and 2x10 @ 25
one db row 3x8 @ 45

face pull 3x10 @ 60
pallof press 3x10 @ 40

Deadlift
low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155 with belt

Deadlift 1x6 @ 135, 1x5 @ 185, 3x2 @ 220 with belt

And some cardio on the elliptical. Was lazy so didn't do any accessories, still waiting for pad for the hip thrusts. Plus it had been a long day since Easter Sunday I worked 9 hours before going to the gym.


That was chapters 5 and 6. Not bad even with the one fail. Lots of lifting and some pictures posted on Instagram. My username is Fiction2Fitness on Instagram if anyone is interested in such.