thursday:
Power Cleans
135x3
155x1
175x1
185x2
185x2
185x2
185x2
185x1
Box Squat
185x5
215x5
240x6
RDL //double overhand, no chalk
225x8
225x6
225x5
Seated Row
5x10x210
Bench
155x5
195x3 //the weight was supposed to be 185 but i accidently put an extra ten on the right side. which is why i stopped short
185x3
205x9 //lift off
Hammer Curls
3x10x40
Incline Curls
20x12
20x12
20x12 //time to move up i guess. these are still excrutiatingly difficult
SHIP
140x8
140x8
140x6
Tricep Push Down on Lat Pull Down
100x6
80x10
60x15
70x12
70x12
The other cable station I could easily rep out 140, so it must be to do with the pulley systems. Anyway, 70 felt good so next time I’ll be using 80.
Got sick sunday/monday so I skipped a workout.
Tuesday went for a short jog.
Wednesday/Today
wore vibrams today
thorough warm-up including some neck bridges
Deadlift
245x5
285x5
325x10 //wewt
Front Squat
135x3
155x3
175x3 //I wanted 3x5 here but there was no way. Deadlifts killed me. I’ll need to put FS first.
155x5
155x5
Goodmornings
105x8 //hammies fried from deadlifts, I just went home after this.
Congratulations on that 405 deadlift.
Are you still losing energy half way through your training?
[quote]jacob-1310 wrote:
Congratulations on that 405 deadlift.
Are you still losing energy half way through your training? [/quote]
Thanks, and yeah I am. I do eat something (normally fruit) 30-45 minutes beforehand but I guess I don’t have the conditioning to push all the way through. And my workouts tend to go an hour and fifteen. Those last 15-20 minutes are where the wall is. Any ideas besides cutting my workout shorter?
Yesterday:
Standing BB Press
100x3
115x3
130x9 //with belt
Standing DB Press
50x10,9,7
W. Pull Ups
45x7,5,4
and a few bodyweight sets, just of like 5 reps
W. Dips
BWx10
35x5
70x5
BWx5
Kroc Row
105x12
105x12 //straps. the previous set was very draining
Wrist Roller
2 sets w/ 10 lbs
2 sets w/ 5 lbs
Tuesday rushed my workout
Back Squat
warm-up sets
255x6
RDL
warm-up sets
3x5x225
Thursday: wrestling practice
bumped my knee (not an issue)
landed on my shoulder (now both shoulders are screwy–great)
hit my right thumb (limited ROM, uncomfortable and swollen, works fine but idk about deadlifting…)
Saturday(today):
Bench
175x3
195x3
215x8
Seated Row
5x10x220
Face Pulls w/ rope (added to help shoulders and push:pull ratio)
3x15x50
Hammer Curls
45x10 //i was pleasantly surprised that the thumb was not a problem on these
45x10
45x5
Incline Curls
2x12x20 //cut it short, biceps were fried anyway
SHIP
140x10
140x8
140x10
Tricep Push Downs (on lat pull down)
70x15
70x12
70x12 //somehow my right shoulder felt a nag on this set
Being careful with the knee
6 minute walking warm-up
few stretches
Leg Extension/Curl superset //nice and easy
3x10x90,100,110
Power Cleans //felt nothing in my right ankle, yay
135x3
165x2
175x1
185x1
185x1
185x1
Box Squats
135x5
175x3
200x3
230x3
255x8 //est 1rm 323
RDL w/ straps
225x12,10,8
I’ve been slackin the past couple days. Swam once, ran once. Here’s today’s:
Front Squat
3x5x165
Deadlift
265x3
305x3
340x4 //a disappointment
GM
3x12x105
Leg Curls
2x12x120
Today’s warm-up included this:
Superset 1:
*Lateral Raises //beginning of each set I held the dumbells at arm’s length for like 15-20 seconds
10lbsx20,15,15,15
*Standing DB Press //skipped the 5/3/1 bb press because i wasn’t sure how my shoulders would feel. felt fine tho
50lbsx10,10,10,6
Superset 2:
*Lateral Raises //no hold, just regular
20lbsx12,12
*Dips
BWx15,12
Superset 3:
*Face Pulls
55x12,12,12
*Lat Pull Downs (i didn’t feel my shoulder could handle the dead hang of regular pull-ups, but i don’t think that’ll be an issue)
100x15
140x6,12,12
Band Pull Aparts for rear delts
Redx25
8:36 mile run
10 minutes of jump rope with three 30-second breaks. My footwork got kinda fancy today haha, well, fancy for me
Front squat
3x5x170
Deadlift
285x5
325x3
360x6 (last one was ugly)
Good Mornings
110x12
110x10
110x8
Ab wheel
3x20xknees
Leg Curls
3x12x120
Bench
180x5
205x3
230x6 //i did get a tiny spot on the last rep because i slowed, but i feel i could have grinded it out anyway
Seated Row
230x10,10,8,8,5
Hammer Curls
45x10,10,8 //no mmc
Incline Curls
20x12,9,8 //last two sets had mmc, but didnt have a lot of strength
Smith Machine High Incline Press
145x10
145x8
145x7
Push Downs
73.5x12,12,10
yesterday i had a great jump-rope session
today everything felt heavy so i left early. lower back didnt like rdl’s so i just left. hadn’t eaten lunch either
Squat
225x4
240x3
270x6
5/16:
Press
100x5
115x5
130x7
Db Press
50x12,10,7
W Pull Ups
45x7,3
25x8
W Dips
45x3
70x3
90x3
Kroc Rows
95x20
95x9
Wrist Roller
2 good sets
1 incomplete set
Band Pull Aparts
Redx25,25
today:
Power Cleans
135x5
155x1
175x1
185x2
185x2
185x1
Squats
190x5
220x5
250x10
RDL
225x6 //last rep literally fell out of my hands when i locked it out
225x6 //chalked up and was fine
225x5
Leg Extensions
2x12x125
Ab Wheel
2x3xfeet
2x15xknees
at different gym both days
5/24
jump rope warm-up
Bench
170x3
195x3
225x5 //went easy
BB Press
95x5
115x3
135x7 //no belt
DB Press
50x12
50x8
50x8
Seated Row
150x12
200x10
220x10
240x8
240x8
Hammer Curls
40x12
40x10
40x10
Face Pulls
3x15x60
5/25 //rushed for time, short workout
jump rope warm-up
Back Squat
45x12
95x5
135x5
185x3
205x3
235x3
265x5
Deadlift
185x6
225x3
275x3
315x3
350x4 //easy,
Leg Curls //loved this specific machine
90x10
140x12
140x10
160x10
jump-rope day and running day before I returned home
Bench
185x5
210x3
235x6
Face Pulls
3x12x70 //i swayed a bit on these, will move back down and cut the body movement out
seated Row
230x10,10,6
200x12
hammer curls
3x10x45
incline curls
3x12x20 //time to move up in weight
SHIP
145x10,9,9
push downs
80x15,13,12
======================
Power cleans
175x2
185x1
190x1
195x1
SQ
225x5
250x3
280x6
RDL
225x5
245x5,5
Leg Ext
ramped from 90 to 130 sets of 8-15
Abs
I did some planks supersetted with leg raises, which I suck it. new ab exercise to do with ab wheels
===============================
Press
115x5
130x3
145x6 //i was surprised by this
DB Press
50x12,12,6, 4(Seated) //lockout was uncomfortable on left shoulder
Pull Ups
3x5x45
Dips
45x3
70x3
90x3 //harder than i thought
Kroc Rows
100x20,13
Wrist Roller
2 full sets with 10
+extensors-only set (burnt out)
Band Pull Aparts
3x25xRed
========================
Front Squat
175x5,4,2
Deadlift
295x5
330x3
370x3 //i was expecting 5 or 6 on this. the weight was much heavier than i expected
GM
3x10x115
Leg Curls
3x12x130
Abs
Standing Ab Wheel 3,3,2
supersetted with
Leg Raises 20,20,10
==================================
Today: start of DELOAD week. i need it
Bench
3x5x165
Lateral Raises
3x20x15
supersetted with
Seated DB Press
3x12x35
Rear Raises
2x20x15
Pull-Ups done throughout the above sets
5x5xBW
Seated Rows
150x12,12
supersetted with
DB Incline Bench
50x12,12
Flyes
40x15,15
Push Ups
20,15
Band Pull Aparts
2x20xred
Thursday: 3.1 mile run
Today: Jump rope with sets of push-ups as ‘rest’ periods (push-ups: 40,25,15,15,20). Each jump-rope set was roughly ~1:30
I didn’t get much sleep last night and hadn’t ate well today. I didn’t do a proper deload either. It seems I’m getting lazy. This is what I get.
Front Squat
175x5
175x5
175x5 (belted)
Deadlift
260x5
300x5
340x5 //what a disappointment
Good Mornings
95x12
115x7
Ab Wheel
3x3
Leg Lifts
30,20 (roman chair)
15,15 (done laying)
Bench
165x5
190x5
215x7 //i wanted to hit 9 or 10 and i even got a lift-off
135x10,10,10,9
Seated Row
200x10,10,10
230x8
Rear Delt Raises //somebody was waiting on seated row, where i do my facepulls
20x15,15
Incline Curls
25x11,11,8 //these were really intense, great MMC
Hammer Curls
45x6
30x12,12
Push Downs //double-pulley station, aka easier
100x15
90x20,20
I’ve decided I’m going to be doing BBB stuff because my lifts are regressing and I feel my form on everything but squat is going to shit because I’m starting to get heavy. Doing the BBB for bench today, I really had to emphasize form and I think it’ll be good for me even if I’m not doing “sexy” assistance work. A lot of my assistance work will remain the same, tho.