Damn man, you’re kicking my ass. Good work!
haha thanks man but id say we are about even on the strength level. your squat kills mine. and i think u deadlift more than me too. about another week or two until i will have my hands on a camera so that will be when you can see some vids.
10/6/11-thurs-squat/military-press day
squat
185x3
210x3
240x5
press
100x3
115x3
125x10
pullups- a shit load of them
hang cleans
95x3x5(super fast reps)
comments- i decided to do friday’s workout today bc i just couldnt stay out of the gym ill probably still go to the gym tommorrow too to do some assitance stuff. i threw the cleans in there just for fun. the squats felt good i didnt rest as long as i normally do bc i didnt leave myself enough time to be in the gym but if i went in there and warmed up properly i could have easily got 8 or 9 reps on the 240 squat. welp next time.
10/7/11-friday
well since i squatted and did mil press yesterday, today could have been an off day. but it was really nice out so i did some prowler pushes with just 90lbs on the prowler in my back yard back and forth…as many as i could do in 20 minutes or until vomitting starts, thank god i didnt puke but i did kick my ass with the prowler.
10/10/11-monday-deads
squat
145x5x5
deads
285x5
325x3
365x5
bench
135x5x5
pullups-100reps
dips-80ish reps
stiff legged deads-135x10x3(sets)
supersetted with
db curls-40x10x3(sets)
comments- today’s workout had a lot more volume bc work pissed me off and i had to take my rage out on some weights so that i wouldnt kill anyone so that is what lead to this almost 2 hr long workout. the squats and bench were fast and explosive just like i wanted them to be. the deads were all easy i had at least 4 more reps left in the tank on the last set of deads but decided to stop at 5 because i maxed out last week so there was no need to kill myself on them 2 weeks in a row. the assistance work was all real easy and got me all swole and shit. thats all. oh and if anyone cares i work at subway, you know the shitty chain restaurant that has subs, and the reason work sucked today was that the buffalo bills(my city’s football team) is sponsored by subway and every time the bills win at home and score more than 20 points we get this stupid fucking coupon and so we get all these pain in the ass annoying customers who normally never come to subway…if u ever worked at a place like subway or any food place you can understand my frustration. oh well at least today’s training went well.
10/15/11-saturday-squats/press
squats-
200x5
225x3
250x6(PR!)
military press-
105x5
120x3
135x11(pr!)
pullups- around 100 reps
hanging leg raises- 3x10(reps)
comments- did friday’s workout today because I was hungover yesterday, having that extra day off was well worth though bc the squats and military press very easy.
10/17/11-monday-deadlifts
MORNING WORKOUT
squats
155x10x5(sets)
deadlifts
250x5
290x5
330x8
military press
135x5x5(sets)
pullups-around 50
NIGHT WORKOUT
incline dumbbell press
50x10x1(set)
85x4x8ish(reps)
pullups-40ish
standing dumbbell press-
40x10x5(sets)
db rows-
110x8x1(set)
100x8x4(sets)
comments- decided to workout at night too bc i was pissed off.nothing too hard and those were 2 supersets to have a short 20 min workout. the deadlifts in the morning were pretty difficult bc lack of sleep/lack of food but next week i will kill it so i’m not worried.
10/19/11-wednesday-bench day
squat
155x10x5(sets)
bench
155x5
175x5
200x10
pullups-lots
kroc rows-
60x10
80x20
100x12
shrugs/band pullapart superset- 5 sets, 20ish reps
comments- i was hoping for like 13 reps for 200 on the bench but i rested only like 45-60 sec between sets of squats, so next week i am going to start the workout with bench then do my squats after it so that i get the most out of my bench workout. squatting 3 days a week has done wonders for my leg development though. just in the past two months i can tell a difference in the size of my quads/hams. i also got a good pump from the rows,shrugs, and band pull aparts.
10/21/11-friday-squat/press day
squat
175x5
205x5
230x10
military press
95x5
110x5
120x13
60 pullups
facepulls/tricep pushdowns(with rope)- 100reps/100reps
comments- today sucked dick, i didnt even feel like being in the gym but made myself go anyway. just wasnt feeling it today.
10/24/11-monday-deadlifts
squat
155x10x5(sets)
deadlift
275x3
310x3
350x5
incline dumbbell presses
80s x 10 x 5(sets)
comments- today was just an ehh day, it wasnt awful but wasnt great. was limited on time so the sets of incline presses were done with minimal rest between them. this week is my 3x3 week for 5/3/1, next week will be the 5/3/1 week and then i will actually deload the following week bc i skipped the deload for like the past couple cycles and its catching up with me now. after the deload. i am going to be starting with new maxes for another 5/3/1 cycle and i will still be trainin 3 days a week but instead of having squats and military press on the same day, they will have their own days, i will just rotate it each week. for example week 1 will be deads on monday, bench on wed, and squats on friday, the next week will be mil press on monday, deads on wed, and bench on friday with squat the following monday. and i won’t be squatting every workout anymore with the start of that new cycle because while i do feel it is beneficial, i want to focus on getting in sufficient upper body work and more hamstring work.
10/26/11-wednesday-bench day
squats
155x10x5
bench
165x3
190x3
210x5
ASSISTANCE
lots of pullups
kroc rows
60x10,80x10,100x10x3(sets)
comments-bench has been sucking so much ass for like months but oh well i dont really care that much about it.
10/31/11-monday-squat/press
squat
190x3
215x3
245x3
mil press
100x3
115x3
130x10
pullups-4x10
11/14/11-monday
WEEK 1(Cycle 1)
squat
170x5
195x5
220x6
good morning
45x20
65x20
85x10x3(sets)
leg press
4pps x 10 x 5(sets)
Hanging leg raises
5x10(reps)
comments- haven’t updated this in a couple weeks because i’ve been real busy, but i kinda just dicked around a couple days in the gym last week while it was my deload week, and today started the beginning of a new cycle of 5/3/1.
My training maxes for this cycle are:
squat-256.5
bench-247.5
deadlift-373.5
military press-166.5
Also I am using the periodization bible assistance work for now. The good mornings felt really good today, i could do a lot more weight but form would go to shit i am going to take wendler’s advice and get more out of less.
11/15/11-tuesday
bench
165x5
190x5
215x5
pullups-about 80ish
kroc rows
50x20, 80x20, 100x10
dips-about 60
tricep pushdowns
55x20x5(sets)
comments- I could have got like 4 more out on 215 but didnt want to kill myself on it this week and i didnt have a spotter. got a real good pump from everything else.
11/17/11-thursday
deadlift
245x5
285x5
320x10
barbell lunges
135x10x5
ham killers(stole this from john meadows)
5x10(reps)
hanging leg raises
5x10
comments- I am really happy i got 320 for ten reps with no chalk! and of course later in the day after i already deadlifted my deadlift belt from elitefts came in. i got the 3ply spudinc. deadlift belt. can’t wait to use it next week, i might try to use it for squats too not too sure yet
11/18/11-friday
military press
110x5
125x5
145x5
Neutral grip pullups(weighted)
25x5x5(sets)
incline dumbbell press
70’s x 10 x 5(sets)
facepulls
20x20x5(sets)
barbell skullcrushers
45x10
65x10
85x10 dropset 65x10, 45x15
comments- 145 was a little harder than expected but i got the bare minimum of 5 so that will do for today, but next press day will be better
11/21/11-monday
squat
180x3
210x3
235x6
good morning
45x10
85x10x5(sets)
leg press
5pps x 10 x 5(sets)
hanging leg raises
5x10
comments- 235 for 6 felt good left a couple in the tank. good mornings are feelin pretty good and leg press seems to be easier than i remembered. gonna try to keep pushin the weight on that exercise each week
11/22/11-tuesday
bench
175x3
200x3
225x5
pullups
10x10(with bodyweight)
dips
5x10 with bw
kroc rows
50x20
80x15
100x15
tricept pushdown supersetted with db curls- lots of them, i went back and forth for a few sets.
11/25/11-friday
deadlift
265x3
300x3
340x5(no chalk)
squat
135x10x5
pullups/ham killers- lots of them
mil press
115x3
135x3
155x5
incline db press
80’s x10x5
kroc rows
80x20
100x10
110x10
comments- this day was a combined 2 workouts bc i didnt workout on thanksgiving
11/28/11-monday
squat
195x5
220x3
245x8
dropset
215x5,195x6, 175x6, 155x8, 135x10
hanging leg raises-3x10
comments- the dropset had my legs shaking so bad, burned so good.