July 21, 2009 Lower / Light
BB Squats: 25010 21510
BB Romanian Deadlifts: 27010 28010 28510
Standing Calves: 23010 250*10
notes: Good session, continue to progress on the Romanians.
July 23, 2009 Upper / Light
DB Incline: 1056 1006 958
Pullups: BW9 BW8 -204 feels weird
DB Seated Press: 759 806
notes: Been lagging on incline bench lately. Going to drop the weights back, since they’re supposed to be closer to 10 rep sets.
July 24, 2009 Lower / Heavy
BB DL: 3353 3553 3753
BB Front Squats: 2203 2253 [b]2303 NEW PR[/b]
Seated Calves: 12012 14512
notes: going along swimmingly. Focusing on forcing my glutes/hamstrings to initialize the movement on BB DL’s. Setting new records weekly on Front Squats.
July 26, 2009 Upper / Heavy
BB Flat Bench: 2605+1 2554+1 2454
BB Rows: [b]2654 NEW PR [/b] 2604 2555 2506
BB Standing Press: 1454 140*5
notes: starting to plateau a bit on bench. New PR again on BB Rows though. It’s actually passed my bench. I’m going to redouble my efforts on benching. I feel like my breathing might be starting to falter again.
July 27, 2009 Lower / Light
BB Squats: 25510 22010
BB Romanian DLs: 27510 28510 29510
Standing Calves: 24010 260*10
notes: That 255 went up way easier than I thought it would. I just thought of my ass as a fulcrum basically, and somehow that mental image really helped me move the weight. Focusing on forms till with Romanians. Need to go lower, and keep my shoulders pinned back more.
July 29, 2009 Upper / Light
DB Incline: 1008 958 908
Pullups: BW10 BW8
DB Seated Press: 7510 80*5 NEW PR!
notes: That’s more like it. Knocked the DB stuff back by 5 lbs. and had much better results, more like what I want on these light days. I also was disappointed recently with my Pullup numbers…then I remembered I’m 25 lbs. heavier than I was a couple months back. So now I’m ok with it. DB Seated press is going well too. A new pr! Although I’m looking more for 8-10 rep sets, so I’ll knock it back to 75 next time.
July 31, 2009 Lower / Heavy
BB DL: 3453 3653 3853
BB Front Squats: 2253 2303 [b]2353 NEW PR![/b]
Seated Calves: 12510 15010
notes: Another good session, another record on Front Squats!
August 4, 2009 Upper / Heavy
BB Flat: 2605+1 2555 2504+1 2455
BB Rows: 265*4 NEW PR! 2605 2555 2506
BB Standing Press: 1456 140*6
notes: 260 went up much easier this week. Will try 265 next week. That’s my previous 1 rep max set in early 2008. Also added a rep on the 2nd and 4th sets of benching. New PR on BB Rows. Going to leave that at that weight next week until I can secure a 5th, and maybe 6th rep
I still cant believe how your bench shot up so fast, keep kickin ass man!
[quote]BlackLabel wrote:
I still cant believe how your bench shot up so fast, keep kickin ass man![/quote]
Thanks man! It responds well to 4000+ calories/day!
August 7, 2009 Lower / Heavy
BB Deadlift: 3453 3653 3853
BB Front Squats: 2303 2353 [b]2403 NEW PR![/b]
Seated Calves: 12510 1609
notes: Battering my quads with those front squats!! I concentrated on keeping my shoulders pinned back on the Deadlifts, as I’ve been told that’ll help with lat development, and mid back development. I have tendency to let them slump. I was still sore on Sunday when I was working my back again!
August 9, 2009 Upper / Heavy
BB Flat: 2452 [b]2651 Tied PR[/b] 275*1 NEW PR 285*1 NEW PR 300X
BB Rows: 2451 265*1 Tied PR 285*1 NEW PR 300*1 NEW PR
BB Standing Press: 1551 [b]1751 NEW PR[/b]
notes: So my bulk is finishing up (peaked at about 207…213 with a full belly ). As I begin my cut I decided this week to try and break as many records as possible. Seeing as I’ve been setting new records (for multiple reps) each week, I’m going to try and find as many 1 rep maxes as possible. Today I was my bench/BB row/Standing Press day. I’ve been an awful bencher most of my life, so was my dad. We have the same insertion points, etc. We’re just not built for benching. SO I was uber-excited last week when I was doing 260 for 5 reps (my 1 rep record is 265). I kept my discipline and didn’t shoot for records at the expense of muscle building, knowing at the end I’d shoot for something.BARELY missed 300. I was SO happy. I’m not going to continue the bulk, I’ll cut, try to retain as much strength as possible, and at the start of my next bulk I’ll be starting much stronger than I was this cycle. Also my record on standing presses is low because I never did them before this recent cycle, preferring DBs, and also I do them last when I’m pretty taxed
August 10, 2009 Lower / Light
BB Squats: 3251 [b]3451 NEW PR! [/b]
BB Romanian Deadlifts: 2751 3151 3651 NEW PR 4051 NEW PR 435*1 NEW PR
Seated Calves: 1802 [b]2251 NEW PR [/b] LOL
notes: New record week continues. Banged out the squats. Felt great. Don’t think I could’ve done even 5 lbs. more. I’m happy with it, considering I’ve been doing them for sets of 10 reps, I’m glad I was able to up the weight significantly. Romanian deadlifts felt great. Somehow it’s actually easier on me pinching my shoulders back, and really focusing on that. Also set a new seated calf record. I figured why not? It’s record week.
August 12, 2009 Upper / Heavy
DB Incline: 1002 [b]1102 NEW PR [/b]
Pullups: 451 [b]701 NEW PR 901 NEW PR [/b]
DB Seated Press: 802 85*1 NW PR
notes: PR week continues! Feels great so far, new records in every exercise I’ve performed!
August 13, 2009 Lower / Heavy
BB Deadlifts: 3151 3651 4051 [b]4401 NEW PR 4501 NEW PR![/b]
BB Front Squats: 2251 2451 NEW PR 2751 NEW PR!
notes: Record week concludes with a smash! New record on deadlifts, the most I have ever deadlifted period! What a great week! Time to begin my cut in earnest now. I’m going to probably keep the same routine, except I may lower the reps on the hypertrophy oriented days by a few per set.
August 15, 2009 Upper / Heavy
BB Flat: 2654+1 2604+1 2554+1 2505+1
BB Rows: 2655 2655 2604 2556
BB Standing Press: 1456 1405
notes: Back to normal rotation now; accidentally did 2 sets of 265 on rows this week. Had a forced rep on every set of bench pressing.
August 18, 2009 Lower Light
BB Squats: 2657 2457
BB Romanian Deadlifts: 3157 3257 3356
Seated Calf Presses: 13512 180*10
notes: Even dropping the weights I still feel like I’m doing too much on my lower back. May replace Romanians with Glute-Hams next time and see how that goes!
August 20, 2009 Upper Light
DB Incline: 1055 1005 955
Rack Chins: 305 255 156
DB Seated Press: 806 805
notes: Upping weight and dropping reps during the cut so that i can keep my strength up. I’m actually thinking I’m not going to keep doing that though. I’m going to stick to the same routine and rep scheme. That way at the end of the cut I’ll know if I’ve lost much strength or not! Rack chins are interesting…they hit my biceps more than anything though
August 21, 2009 Lower / Heavy
BB Deadlifts: 3156 3256 3355 3454
BB Romanian Deadlifts: 2755 2955
Standing Calves: 24010 26010
notes: NOT doing that again. Going to keep the deadlifts to triples or that range! I tried putting both forms of deadlift on the same day…also a mistake!
August 23, 2009 Upper / Heavy
BB Flat Bench Press: 2653 2457 2357 2258
BB Rows: 2455 2356 2259 2257
BB Standing Press: 1455 1405
notes: Did 265, then wanted to do some higher rep work. Was thinking of switching my light & heavy rep schemes but keeping exercises the same (i.e. the sunday exercises stay on sunday, but become higher reps) but as I said previously, I think I’m leaving everything alone. It’s working.