Forgot my earbuds so I wasn’t balls-out today. Left plenty in the tank on most things, but still had a relatively good workout. I’m moving dips to bench day and am cutting the number of exercises every day to 4. Keeps my workouts shorter and more intense. Reason is that I don’t want to be dead on all my assistance work.
Press
110x5
125x3
140x5 //actually wasn’t that hard, I’m happy.
Weighted Pull Ups
45x5
45x5
45x5
Incline DB Bench
65x10
65x10
65x6
Hammer Curls
50x8
50x8
50x5
yesterday’s workout:
thorough warm-up of rowing machine, foam rolling, and bodyweight leg exercises
Deadlifts
255x5
280x3
315x6
Front Squats
2x5x155
rushed for time
solid progress
Today was a deload day, so everything was done with ease and just to get the blood flowing
Bench
barx30
95x10
135x8
155x5
155x5
155x5
Pull Ups
4x5xBW
T-Bar Row
50x15
100x15
100x12
100x12
Dips
15
10
[quote]spar4tee wrote:
solid progress[/quote]
Thanks, I’ve been pretty impressed with how easily everything has been coming along. Most of this is just regaining lost strength which is probably why. Once the bench gets over 275 and the deadlift over 400, then I shall really be testing my mettle.
[quote]TisDrew wrote:
Once the bench gets over 275 and the deadlift over 400, then I shall really be testing my mettle.[/quote]
Only if you choose to look at it that way.
So my deload week (and a couple extra days) was spent doing work for school aka finals week. Got back in the gym today:
Press
100x5
115x5
130x6 //difficult
Pull Ups
+45x5
+45x5
+45x5
Db Incline Bench
65x10
65x10
65x9
DB Hammer Curls
50x10 //absolutely exhausted my biceps
45x5
40x5
Sorry for letting this lag a bit. So I got into a small brawl last Thursday and ever since my left shoulder has been giving me slight aches. And it seems like my muscles are always exhausted, like even just a few reps of light-weight feel like those last 2 reps at the end of a brutal set. Just tearing up the muscle, ya know? So it’d been been easy going.
Sunday:
Deadlifts
225x5
255x5
290x5 //just doing the minimum here
Front Squats //all of these felt terrible
95x5
115x5
135x5
155x5
135x5
Skipped leg curls and grip work because I felt like crap. Since my left shoulder felt weird, felt I would see if I could do some exercises to get a since of my range of motion. Every shoulder exercise felt fine. But the arm position for back squats? Nope, pain. So I’m not sure how I’m going to progress with that…Maybe I’ll just do front squats
Tuesday/Today:
Bench
135x5
155x5
175x10 //the goal was 15, but my right pec was nearing it’s limit so I went easy
T-Bar Rows //felt fine to me
135x10
135x10
160x8
135x5
Dips
BWx3x10
I tried adding weight, and felt there was no way that was happening, so I stuck with BW.
Band Pull Aparts - Blue Band 2x20
External Rotations 2x10x8lbers //these felt weird.
I’m forming a theory that I think it’s something related to the rotator cuff which is limiting the range of motion.
Since my shoulder wasn’t feeling good enough, I replaced it with from squats and replaced good mornings with straight legged deadlifts.
Front Squats
115x5
135x5
145x7
Straight Legged Deadlifts
95x12
145x12
195x5
145x10
Leg Curls
65x10
70x10
70x10
Hand Walkouts (Abs)
1x5
warm-up included the rowing machine and some wrestling neck work.
Press
45x15
65x5
85x5
105x3
120x3
135x6 //it appears i’ve lost some strength on this
In between my sets of press, i did sets of 5-10 bar dislocates with a pretty wide grip. Narrower and my left shoulder doesn’t like it. As the sets progressed, I moved my hands in a little bit, but still pretty wide compared to what I was used to.
Weighted Pull Ups
+45x5
+45x5
+45x5
Incline Db Bench
70x10
70x8
70x6
Hammer Curls
50x10
50x8
50x5 //also lost some strength here
Progress pics:
Just felt like taking some pictures, no real reason for it though.
Jogged 2 miles today.
Deadlift
135x10
185x5
225x3
240x3
270x3
305x9
Leg Press
315x10
365x5
405x5
455x10
455x8
405x10
Leg Curls
3x10x75
Wrist Roller
3 sets @ 10 lbs, kinda easy. no pump
Bench
145x3
165x3
185x12 //again
T-Bar Row
145x10
145x10
145x10
Dips
BWx15
+10x10
+10x7
BWx10
Rear Delts
10x20
10x20
Front Squat
45x15
95x5
115x5
140x3
165x3
95x10
95x10
95x10
95x10
DB Reverse Lunges
30x10
30x10
30x7
Leg Curls
70x15
75x12
80x10
I really enjoyed the higher volume and low weights on front squat. I even got a pump today, something unusual for me now. My knees and legs feel fantastic, so I think the higher volume will be here to stay. Also, I got fatgripz for xmas, and I tried them out with the reverse lunges. My hands will need significant warm-up when I use them for a real exercise like shrugs or arm work. But I look forward to using them.
This is what I did today. No assistance work after
yesterday:
Bench
155x5
175x3
195x10 //11th rep had to be spotted, right shoulder locked up
Tbar
155x10
155x10
125x10 //it was feeling heavy, so i dropped it back down
Rear Delts
10x20
10x20
10x20
Dips
+10x10
+10x10
+10x10
Today
Front Squat
130x5
145x3
160x6
105x10 //BBB
105x10
105x10
105x10
105x10
Leg Curls
75x15
75x15
75x15
Ab wheel, 3 sets
Press
barx10
85x5
115x5
135x3
150x2 (was supposed to be 145, whoops)
Pull Ups
55x4
52.5x4
47.5x4 //today was the day of 4’s, just could never get that fifth rep
Incline
70x10
70x5
55x10
DB Curls w/ Fatgripz
30x10
30x10
30x8 //thumb support was weak
Fatgripz are an intense forearm workout. Will definitely be using them for my grip work on deadlift days.
Deload week:
wednesday:
Deadlift
185x5
185x5
185x5
Dips
2x5
Pull Ups
2x5
Friday:
8:49 mile run
Sunday:
Pull Ups
8,8,6,6,5,5
Everything else done with fatgripz:
DB Flat Bench
45x15
45x15
45x15
DB Incline Bench
35x15
35x12
35x10
T-bar Rows:
45x15
90x15
115x10
DB Shoulder Press
35x15
35x10
Hammer Curls
30x10
30x10
30x10 no fatgripz this set, forearms were fried
I noticed today that using fatgripz on relatively light-weight pressing movements made my triceps work much harder than I had expected.
Back Squats
165x5
195x5
215x7 //i’ve lost some strength here
Front Squats
105x10
105x10
105x10
105x10
105x10
Good Mornings
95x12
95x12
95x2 //right hamstring was just like, “no.”
Leg Curls //but it felt fine here
3x10x80
Ab Wheel
3x20xknees
Bench
145x5
165x5
185x9 //kinda disappointed with this
Tbar Rows
135x12
150x10
150x10
150x10
Rear Delts
10x20
10x20
10x20
Dips
BWx15
25x10
25x7
15x5
8:31 mile run (-18sec from previous)
