May 13, 2009 Upper, Light
DB incline: 8510 809 7510
Pullups: BW10 BW9 BW7
DB Seated Militaries: 5510 608
Chinups: BW10 BW8
notes: Pullups are surprisingly hard after doing the DB Incline presses…any idea why? I actually find them to be just as hard as after I deadlift. I’m going to try alternating which goes first each week; db incline or pullups. Rest of workout was decent! May tweak this day somehow too. Anyone got some ideas?
May 15, 2009 Lower, Heavy
BB DL: 3153 3353 3553
BB Front Squats: 1355 1455 1555 1655 1755
Seated Calves: 13510 13510
notes: First lower/heavy session of this new program. I’m actually somewhat surprised I couldn’t pull more on the DL’s. I’ll see what happens this coming week when I try again. I’ll leave the 315 alone, and if it’s easy, I’ll up the weight. I accidentally did an extra set of front squats. I haven’t done them in a while, so those weights should go WAAAAAY up as I get the form down again. I’ll probably start off with 165 next time. Also after the front squats I may throw in some Rack Pulls, because I LOVE them.
May 17, 2009 Upper, Heavy
BB Flat: 2308 2257+1 2206+2 2157+1
DB Rows: 1205 1156 1107 1057
BB Push Press: 1556 1458
BB Rows: 17510 1957
notes: I had a GREAT spotter today at the gym, really helped me get some forced reps out and let me struggle for them, I hate when someone just snatched the bar away from you. I put the forced reps as “+” reps. I realized afterward that I should’ve upped the weights. Next time I’ll probably lead off with 240 and see how that goes. The DB rows are nice, I’m going to have to up the weight on the last 2 sets. On the push presses I’m getting the hang of the form so that I’m not straining my lower back on them. I really felt my delts on them this time. Finished off with some BB rows. Great session. I’m really happy about it.
[quote]AccipiterQ wrote:
May 17, 2009 Upper, Heavy
BB Flat: 2308 2257+1 2206+2 2157+1
DB Rows: 1205 1156 1107 1057
BB Push Press: 1556 1458
BB Rows: 17510 1957
notes: I had a GREAT spotter today at the gym, really helped me get some forced reps out and let me struggle for them, I hate when someone just snatched the bar away from you. I put the forced reps as “+” reps. I realized afterward that I should’ve upped the weights. Next time I’ll probably lead off with 240 and see how that goes. The DB rows are nice, I’m going to have to up the weight on the last 2 sets. On the push presses I’m getting the hang of the form so that I’m not straining my lower back on them. I really felt my delts on them this time. Finished off with some BB rows. Great session. I’m really happy about it. [/quote]
I think you should even be doing a little more than 4 sets on bench. Id up it to 5 or 6.
[quote]BlackLabel wrote:
AccipiterQ wrote:
May 17, 2009 Upper, Heavy
BB Flat: 2308 2257+1 2206+2 2157+1
DB Rows: 1205 1156 1107 1057
BB Push Press: 1556 1458
BB Rows: 17510 1957
notes: I had a GREAT spotter today at the gym, really helped me get some forced reps out and let me struggle for them, I hate when someone just snatched the bar away from you. I put the forced reps as “+” reps. I realized afterward that I should’ve upped the weights. Next time I’ll probably lead off with 240 and see how that goes. The DB rows are nice, I’m going to have to up the weight on the last 2 sets. On the push presses I’m getting the hang of the form so that I’m not straining my lower back on them. I really felt my delts on them this time. Finished off with some BB rows. Great session. I’m really happy about it.
I think you should even be doing a little more than 4 sets on bench. Id up it to 5 or 6.[/quote]
I’m thinking of maybe after the push presses putting another bench movement in there for a few more sets.
[quote]AccipiterQ wrote:
BlackLabel wrote:
AccipiterQ wrote:
May 17, 2009 Upper, Heavy
BB Flat: 2308 2257+1 2206+2 2157+1
DB Rows: 1205 1156 1107 1057
BB Push Press: 1556 1458
BB Rows: 17510 1957
notes: I had a GREAT spotter today at the gym, really helped me get some forced reps out and let me struggle for them, I hate when someone just snatched the bar away from you. I put the forced reps as “+” reps. I realized afterward that I should’ve upped the weights. Next time I’ll probably lead off with 240 and see how that goes. The DB rows are nice, I’m going to have to up the weight on the last 2 sets. On the push presses I’m getting the hang of the form so that I’m not straining my lower back on them. I really felt my delts on them this time. Finished off with some BB rows. Great session. I’m really happy about it.
I think you should even be doing a little more than 4 sets on bench. Id up it to 5 or 6.
I’m thinking of maybe after the push presses putting another bench movement in there for a few more sets. [/quote]
Maybe some DB incline work?
[quote]BlackLabel wrote:
AccipiterQ wrote:
BlackLabel wrote:
AccipiterQ wrote:
May 17, 2009 Upper, Heavy
BB Flat: 2308 2257+1 2206+2 2157+1
DB Rows: 1205 1156 1107 1057
BB Push Press: 1556 1458
BB Rows: 17510 1957
notes: I had a GREAT spotter today at the gym, really helped me get some forced reps out and let me struggle for them, I hate when someone just snatched the bar away from you. I put the forced reps as “+” reps. I realized afterward that I should’ve upped the weights. Next time I’ll probably lead off with 240 and see how that goes. The DB rows are nice, I’m going to have to up the weight on the last 2 sets. On the push presses I’m getting the hang of the form so that I’m not straining my lower back on them. I really felt my delts on them this time. Finished off with some BB rows. Great session. I’m really happy about it.
I think you should even be doing a little more than 4 sets on bench. Id up it to 5 or 6.
I’m thinking of maybe after the push presses putting another bench movement in there for a few more sets.
Maybe some DB incline work?[/quote]
I do that on my lighter Upper days…I’m thinking Decline DB maybe? I really enjoy that exercise but rarely do it.
May 18, 2009 Lower Light
BB Squats: 23010 21010
bb sldl: 24510 26510 28510
Leg Curls: 11010
BB Standing Calves: 29515 33512
notes: Continuing to make progress here. Upping the BB Squat weight. I’m alternating which set gets a 5 lbs. increase week to week.
May 21, 2009 Upper Light
DB Incline: 9010 859 809
Pullups: BW10 BW8 BW7
DB Seated Military Presses: 6010 658
Chinups: BW10 BW8
Dips: 25*10
notes: A few months ago 953 was my personal best on DB Incline. I hammered out 10 at 90 today. In a week or two I’ll probably push to get 9510. Rest of session was good too. Everything else felt like it was doing what it was supposed to do!
May 24, 2009 Upper/Heavy
BB Flat: 2356 2305 2255 2205
DB Rows: 1206 1205 1156 1155
BB Push Press: 1557 1459 1457
BB Rows: 18510 200*8
notes; Added an extra set of BB Push Press. Upped BB Row weight. Upped BB Flat weight as well. Might go for 240 next week.
May 25, 2009 Lower/Light
BB Squats: 23010 21510
BB Rack Pulls: 31510 33510 38510
Glute-Ham Raises: 4510 25*10
notes: I think I found the right combo for this day. Swapped out BB SLDL’s since I always feel those more upper than lower body, and I can modify Rack pulls to focus on my hamstrings/ass more. Plus Glute-Hams are superior to leg curls as far as I’m concerned, so I’m sticking with those.
May 27, 2009 Upper Light
DB Incline: 959 908 858
Pullups: BW10 BW9 BW7
DB Seated Military Presses: 6012 708
Chinups: BW10 BW7
notes: Well time to update my OP with regards to high weights. I just inclined my previous high for 9 reps. Good stuff! I’m going to shoot for 100s next week!
May 29, 2009 Lower / Heavy
BB Deadlifts: 3153 3453 3653 (???)
BB Front Squats: 1755 1853 1953 all 3 of these need to be raised
Seated Calves: 13510 14512
notes: Need to raise all those front squat sets up weight wise. Also I realized I’ve been lowering the weight on regular deadlifts all wrong, for years: after I pick the weight up and lock out, I’ve been bending over at the back to put the weight down, kind of like the lowering portion of an SLDL. Then when I can’t bend over any further I bend my knees. I started bending at the knees to put the weight down. Makes a HUGE difference.
May 31, 2009 Upper / Heavy
BB Flat: 2357+1 2405 2305+1 2255
DB Rows: 1206 1206 1205 1205
BB Push Press: 1556 GASSED 1455
BB Rows: 1958 2156
Notes: WOW. I watched the dave tate video. - YouTube and just his tips on how to keep your scapulae tucked worked wonders for me. I had those reps at 235 easy, and 240 too. REALLY happy with how this is going. I was gassed by the time I got to push presses. Also upped the weight on rows. Weighing in at almost 200 at this point. Still can see my HAAAAAAWT Abzzzzzz
June 1, 2009 Lower / Light
BB Squats: 23510 21010
BB SLDL: 24510 27510 29510
Glute Ham Raises: 4510 457
Standing Calves: 20015 240*10
notes: Good session. Did SLDL’s again. There’s a girl with huge jugulous boobs at my gym. Her body is ok. She always wears sweat pants with the waist rolled down so half her ass is hanging out. She also takes off her top and uses her sports bra as her top. When I was doing glute hams she was like 6" in front of my face when I was locked out on them. And by that i mean her ass. I could’ve stuck out my tongue and rimmed her. Good times.
June 2, 2009 Upper / Light (on short rest)
DB Incline: 100*7 NEW PR 908 859
Pullups: BW10 BW7 BW5 didn’t feel like using straps
DB Seated Military Presses: 658 708
Chinups: BW8 BW*6 Toasted.
notes: WOW. New PR on DB incline. Holy cow. 7 for a new high lol. Wow. I feel like one of the big boys now with my triple digit incline DB press. I also didn’t feel like using straps today for pullups. I wanted to see how much they actually help. The result: Not much difference on the first several reps, but then I hit a wall where my grip fails. I’ll go back to using them again. DB Seated Military Presses felt great too. Really focusing in and peaking right now strength wise. I love it! I ate a shit ton at work today so decided to use that extra fuel for some good and went on short rest here. Worked out well!
June 5, 2009 Lower Heavy
BB DL: 3153 3553 3853
BB Front Squats: 1853 1953 2053
Seated Calves: 15512 17510
notes: Making progress with the calves. I never really focused on upping the weight I use for them, they were always an afterthought as far as exercises went. My calves are still pretty solid, so if I make an effort on them they should really shine. Also upping the DL weights as well week to week, seems to be progressing swimmingly.
June 7, 2009 Upper / Heavy
BB Flat: 2406 2454+1 2355 275X ← Hamstring cramped lol
DB Rows: 1206 1206 1206
BB Rows: 2158 225*6
notes: was pretty dehydrated today. My right hamstring actually cramped up on that 275 set preventing me from completing a single rep even. 
rest of workout was fine. Kept it brief though.
June 8, 2009 Lower / Light
BB Squats: 23510 21010
BB SLDL: 25510 28510 30510
Glute-Ham Raises: 4510 4510
Standing Calves: 20012 220*12
notes: Not much to say. I hammered my legs. They’re sore. Today was a good day.
June 10, 2009 Upper / Light
DB Incline: 100*7 NEW PR 9012 8511
Pullups: BW9 BW7 BW6
DB Seated Military Presses: 6511 7011
Chinups: BW5 absolutely GASSED
notes: whoooo what a sessoin. New PR on the DB Inclines! I need to up the 2nd & 3rd sets there. I figured out why my pullup numbers aren’t going up…I’m gaining weight. I’m 20 lbs heavier than I was a couple months ago. So that solves that. I also need to up those Military Press weights. By the time I got to the Chinups I was totally gassed. I’m thinking I may do T-Bar rows at the end from now on.