Military press
Bar x20
65 x 10
95 x 5
115 x 3
140 x 3
160 x 3
180 x 3
Chinups in between, 6 sets of 8
Then something I came across in an email from Wendler several months ago, twist on BBB:
Giant set-
Military press
Lateral raise
Rear delt raises
Went
115x12, 20x15, 20x15
115x12, 20x12, 20x12
115x12, 20x12, 20x12
115x9, 20x10, 20x10
Then pulldowns with parallel v-handle
90x20
90x18
90x13
Finally, 4 sets(each arm) single arm cable curl x 12 reps/set
Deadlifts:
135x10
225x5
285x3
345x3
395x3
445x4
Shrug machine
6 plates/side x 20reps, 20 seconds rest, 6 more reps
Didn’t have much time tonight.
Workout was ok, have developed a hand “injury” right hand. There’s swelling below my ring finger in about the middle of my palm, been like this a couple weeks, feels bruised. So far it hasn’t been a problem, tonight I was going to do 5 reps on the last set, couldn’t keep the grip on right hand, and I refuse to use straps. Ice and rest I guess. Plan is to finish cycle and deload for a week with no lifting. That may change, who knows.
Bench
Bar x 20
95 x 10
135x5
185x3
205x5
235x3
265x1
Between these I did neutral/narrow pull ups:
2 sets of 5 bs
Then 5 sets of 5 with 35lbs
Then BBB bench
155x10, 5 sets
Supersetted w/ barbell high pulls- never really done these, I like them, but need to get used to them to move some weight:
95x10
115x10
135x8x4
Finished with lateral raises
40x10x4
In between did some barbell curls and told everyone I was on jersey shore season 4.
Squat
Bar x15
135x5
185x3
225x3
260x5
295x3
330x3
Back extensions w/ 20lb behind head 3x10
Rope triceps 3 sets of 20
Lastnight I meant to comment on this cycle: it seems that for bench and deads I really benefit from reaping out on some of the last sets, so next cycle I’m going to get back to that. For bench I think I’ll be able to just pick up where I left off. For deads Im thinking I will have to back down a bit in the weight, as it seems even just these past couple weeks not reaping out, my strength is down. Will see next week when I plan on going for a PR on deads night, should be with video too.
Squats seems like I’m good with the heavy triples, which is why I went in today just wanting to get 3.
Military press
Bar x 20
65x10
95x8
125x3
150x5
170x3
190x1
225x1 -->PR!
Pullups in between 54 reps
BBB-ish mil press
4 sets 12 w/ 115
High pulls
95x10
135x8
140x8
145x8
150x8
Lateral raises
4 sets of 10 w/ 40lb bells
Been chasing this military press for a while. 190 was the last set, felt good, went for the PR. Strict press, 0 leg drive, bar all the way down to delts, back up to lockout. Now I need to start reaping this.
Currently weight 192, going for dead lift PR this week then shutting it down for much needed deload. Elbows are shot.
Deadlift fail!
Was going for BIG PR tonight, just wasn’t in the cards. On the way to the goal I was going to hit 535 for single then go for the PR. Failed at 535. Got 550 in mid November, so I won’t cry about this, just back to the grindstone, fix some shit I did wrong this cycle- namely not reaping out on last sets of deads, and hardly any ab work. Will back down the training max next cycle and get right.
135x10
225x3
315x3
370x2
420x1
470x1
535xfail
___ x no attempt!
Met Wendler, Rhodes, Dizenzo, and Pulcinella today. All big mofo’s, all cool. It was especially cool for me to meet Wendler as I’ve been following his stuff now for a few years, and just basically like what he’s all about, his attitude towards life and lifting, etc. Got a couple workouts to log, hopefully tomorrow.
Going to catch up on the log here…
Military press, new training max 205
Bar x 15
95 x 5
135 x 5
155 x 5
175 x 5
Pullups in between, 50 reps
BBB military press
115, 5x10
Between first 3 BBB sets: db lateral raises 40x10 (3 sets)
Between last 2 BBB sets: db rear delts 40x15 (2 sets)
Squat, new training max 355
Bar x 15
95 x 8
135 x 5
185 x 3
235 x 5
270 x 5
315 x 7…clearly this was supposed to be 305, decided to just do 315
Db side bends (abs)
30x15(each side) x 3sets
Supersetted with hanging straight leg raises, 3 sets of 10
F’d up, thought next session was dead lift, did a few warm up sets then got my notebook out- turns out it was supposed to be bench. Had a long weekend and was rested enough, so just went with deadlift
Backed the deadlift training max down to 475
135x10
225x8
275x3
315x5
365x5
405x9…feel good about this, kept the weight on my heels, which I didn’t even realize I wasn’t really doing before
Legs press- not setting any records here, just getting work in
4 plates per side, 5 sets of 10
Standing abs in between
4 sets of 80x10
Bench, new training max 285
Bar x 20
95 x 10
135 x 8
185 x 5
215 x 5
245 x 12
Warmed up on db rows, then one top set
120 x 20 (each side)
Then BBB flat bench
5 sets, 155 x 10
Seated cable row with lat bar in between BBB
110 x 10
120 x 10
130 x 10, 3 sets
Cable up rows
90 x 5 sets of 10
Since I screwed up the order, I think I’m going to have to repeat a day of something, haven’t really looked at it to figure it out yet though. I’m getting back to the order of military, deads, bench, squat
Had to repeat the last squat session to get back to correct order
Bar x 15
95 x 10
135 x 8
185 x 5
235 x 5
270 x 5
315 x 5
BBB goodmornings
135x5x10
Ab wheel
4x12
Military press
Bar x 20
65 x 10
95 x 8
115 x 5
145 x 3
165 x 3
185 x 6
With pullups in between, 50 reps
BBB military press
115x5x10
Seated lat-bar cable rows in between
120x10, 120x10, 120x15,120x15
Shrug machine
6 plates per side x 21
Band pull-aparts,
3 sets of 25-30 reps
Deadlift
135 x 10
225 x 5
275 x 3
315 x 3
340 x 3
385 x 3
430 x 3…felt heavy as shit.
BBB deads
225x5x10
Bench
Bar x 20
95 x 10
155 x 5
195 x 3
225 x 3
255 x 10
Pullups in between- 50 reps
BBB bench
185 x 10
185 x 10
165 x 10/ 3 sets
SS with seated close-grips rows
120x5x15
Side laterals with extended top range of motion, focusing on traps
20x4x20
3 “pump” sets of pushdowns, right elbow had some issues for most of workout, starting a few sets into benching, shifting gears was a chore on the drive home.
squat
bar x 20
135 x 8
185 x 5
225 x 3
260 x 3
295 x 3
320 x 3
good mornings
155 x5x10
pulldown abs
squat felt so slow
military press
bar x 20
95 x 8
125 x 5
155 x 5
175 x 3
195 x 5
30 pullups in between (i always try to do at least 50, elbow wasnt feeling it today)
no BBB military today, wanted to lay off the elbow
kroc row
130x20
bench supported rear laterals
25lb x 20
25lb x 20
25lb x 20
20lb x 20
seated db cleans
20lb 4x15
one set of reverse grip e-z bar curls, felt elbow swelling up, called it a day.
now my usual “pressing day” workout, as i usually try and do more volume/rows for back, just didnt want to push the elbow.
Are you rolling and stretching and just not logging it?
[quote]burt128 wrote:
Are you rolling and stretching and just not logging it?[/quote]
yes, but i dont exactly have a routine for it. sometimes i go in and foam roll at the gym before squats/deads, sometimes i dont. i also have a pvc pipe in my bedroom that i roll on sometimes.
by no means am i doing a lot of this, i know i need to do more stretching and foam/pvc rolling.