3/26/11
deadlift
135x5
225x5
315x3
all of the skin on my upper right palm has been getting shredded lately, so by this point i was in a decent amount of pain, i tried taping it up, loaded on 430, and tried pulling it. Got 1 before it started slipping, so i tore the gauze off, tried straps, fucking hated them, took em off, rested for a bit, then came back and pulled a pr of 430x3. Not the greatest lift, but im happy with it considering the conditions.
front squats
135x5
185x5
185x5
185x10
planks and ab stuff, called it a day.
i really need to rest up for a few days
3/28/11
overhead press
135x10
155x5
185x3
205xmiss FUCK. my hands are still shredded and when cleaning this weight to my shoulders i felt a bit off balance. Im going to back off training for at least a couple days, then build up to this (or more)
db presses
few sets of 80’s
barbell curls
dips
complex
thats it
3/30/11
power cleans
135x5
155x5
185x3
215x3
squats
135x10
225x5
245x3
275x3
315x3(3rd may have been a bit high)
deadlifts on a platform
135x5
225x5
315x5
315x10
really felt these in my quads, so ill keep them in and see how they help my squat
dips
bwx10
bw 40x10
bw 60x10
bw 60x8
took it wasy today… kinda
overhead press
worked up to an easy 185x3
then 3 sets of 10 with 135
incline db press
2 sets of 8 with 80
1 set of 8 with 70 these were slow and controlled with a stretch at the bottom
ezbar curls
dips
nothing special
4/5/11
power cleans
worked up to 235 for a fairly easy single
squats… kinda deloading
135x5
225x5
245x3
290x3
deadlifts off platform
135x5
225x5
315x3
335x5
db sldl’s
100x8 4 sets
4/6/11
bench
135x8
195x5
225x3
240x6
db bench
70x8
90x5
100x6 or so
80x8
couple sets of chins
barbell row, worked up to an easy 215x8
db rows
3 sets of 8 @ 100 lbs
4/7/11
overhead press
135x5
155x5
175x6
175x6
175x6
175x4
chin ups
bwx8
bw 30x5
bw 30x5
bw 30x3
cgbp
135x5
195x8
195x7
195x6
195x6
ez bar curls… couple light sets
dips
4/9/11
deadlift- one rep with 415 and i called it, just wasn’t ready for heavy deadlifts. (for me of course)
front squat
135x8
185x5
205x6
235x3
back raise
bwx10
bw 45x10
bw 45x10
bw 45x8
stiff legged dl
135x8
225x8… back was cramping up bad so i called it
some light db rows and im done
I really need to take a step back and get my shit together. My nutrition has been good lately, but there has been a lot of shit going on in my life and all so we shall see. Still, only 2 more months left of high school, can’t beat that.
4/10/11
bench
135x5
225x5
250x4(pr)
should have warmed up more but… well, i didn’t
db bench
65x8
90x6
100x8
90x5
Im going to back off of these for a bit, ive been pushing it hard with these
bb row
45x10
135x10
185x5
205x6
235x5 (pr)
lat pulldown
120x10
160x10
180x8
200x6
140x8
a pretty good workout
4/11/11
squats
135x8
225x5
245x3
275x3
295x3 left a couple in the tank
fuck squats… oh well.
some pullups and db shoulder presses
lunges across the gym
50 lb dbsx20
60lb dbsx20
4/12/11
Switching to push press for a bit
Push press
135x5
155x5
175x5
185x5
205x5 ( none of these were taken to failure)
db shoulder press
30x8
60x8
80x9
90x2 (very close to 3)
pullups and dips
light arm work
thats all folks
4/14/11
chest/back
bench
135x8
225x3
245x3
260x3 (pr)
205x8
deadlifts
135x5
225x5
315x3
365x3
415x3- grip was slipping, fuck i dont know what is going wrong. My actual grip doesn’t feel strained, but the bar keeps slipping.
365x5
barbell rows
barxsome
135x8
185x5
225x5
245x5 (pr) easy too
bw dips
20 reps
15 reps
10 reps
db rows, few sets of 100
lat pulldowns
130x10
160x8
160x8
4/16/1
started madcow 5x5 today… so far it’s been awesome
squats
140x5
170x5
200x5
240x5
280x5
bench
115x5
140x5
170x5
200x5
230x5
barbell row
115x5
140x5
170x5
200x5
230x5
2 sets of back extensions with a 45 lb plate
few sets of incline sit ups
4/18/11
squats
140x5
175x5
205x5
205x5
push press
115x5
140x5
165x5
190x5
deadlift
135x5
225x5
275x5
335x5
385x5
3 sets of pullups
these workouts have been pretty easy in the sense that nothing has been taken to failure and these are all sub personal record weights, but a full body workout definitely takes its toll. I’m looking forward to the coming weeks as I think this kind of training is a great change for me. The 3 times a week squatting should be a great kick in the ass to shoot my squat up.
4/20/11
squats
140x5
170x5
200x5
245x5
285x3 (felt like 20 lbs, i see good things coming squat wise)
bench press
115x5
140x5
170x5
200x5
235x3
170x8
barbell row- same as bench
curls, dips, and extentions, thats it
4/22/11
squats
140x5
170x5
200x5
245x5
285x5
bench
135x5
170x5
200x5
235x5
row
115x5
140x5
170x5
200x5
235x5
back extentions
4/25/11
squats
145x5
175x5
215x5
215x5
push press
120x5
145x5
170x5
195x5
deadlift
245x5
295x5
345x5
395x4… i was already pretty tired at this point, and hadn’t been taking long rest periods. If i dont get 405x5 next time ill deload this lift.
chins fora few sets
4/27/11
squats
145x5
185x5
215x5
250x5
295x3 (very easy)
bench
135x5
185x5
205x5
240x3
205x8
row
135x5
185x5
205x5
240x3
185x8
dips, curls, done