squat – 135x5, 165x5, 210x3, 210x5, 220x5, 240x5
Leg press – 540x6, 630x6
seated calf raise – 160x12, 160x12
1 leg hamstring curl – 50x6, 50x6
ab wheel (knees) 12
hanging leg raise – 8
Deadlift - 140x5, 175x5, 200x3, 260x5, 300x3, 330x3*, 340x1, 350x1, 355x1, 360x1, 365x1
*obviously could have gone much more but i am going to be conservative with my deadlifting from now on, though i did go for singles after. back was great as i was super focused on it on every set.
1 Arm DB Row – 80x6, 90x7, 100x7, 100x7, 100x15**, 100x7
*i lose stability at rep 5-6 with the 100s, and and the db slides as i am rowing
**poor ROM, similar issue as above
Chain Grip Row – 195x6, 202.5x6,210x6, 210x6–>180x6–>135x6–>90x9
Rope/Cable upright row – 160x9, 170x9, 180x9, 190x9
db shrug – 60x8, 60x8, 60x20
*my rom for shrugs just sucks
T-Bar Row – 90x6, 115x6, 125x6,
Pendlay row – 95x6, 145x6, 195x6
Machine Preacher Curl – 59x8, 84x8, 94x8, 104x8*–>84x3–>40x6
*too much weight, low ROM
Grip SS:
Plate pinch – 70x30s. 70x30s, 70x30s
standing forearm curl – 40x15, 40x15, 40x20
forearm blaster – 12.5 x1 of both directions, 12.5 x1 of both directions, 12.5x1 of both directions,
Farmer’s walk – 40x45m x2
Pullups – BWx3, +25x3, +35x3, 40x3, +45x3, +45x3,+47.5x3,+47.5x3,+47.5x3,+47.5x3,+47.5x3,+47.5x3,+47.5x3,+47.5.x3,
Underhand front lat pulldown – 165x6, 187.5x6, 202.5x6, 210x6, 217.5x6
*maybe 2.5 icrease next week
HS Iso plate loaded front lat pulldown – 105x5, 117.55x5, 120x5, 122.5x5, 125x5
*go up by 2.5 next week
Close grip semi pronated chinups – +25x5, +30x5, +35x5, +40x5, 45x5
BW pullups – 5, 7, 9
Hammer Curl – 45x9, 45x9, 45x9, 50x10,
Standing EZ curl – 60x12, 60x12, 60x12, 60x15
Grip SS:
Plate pinch – 70x30s. 70x30s, 70x30s
standing forearm curl – 40x15, 40x15, 40x20
forearm blaster – 15x1 of both directions, 15 x1 of both directions, 15x1 of both directions, 15x1–>10x1–>5x1,
Bench – 100x5, 125x5, 150x3, 185x5, 200x5, 210x11, 220x5, 230x5, 235x3, 240x3
*last rep of last 4 sets were tough and slow, but clean
OHP – 65x5, 75x5, 85x3, 110x5, 120x5, 125x7*, 125x3,130x3, 135x3, 140x3
*didnt rest long enough and the bench really did me in today
DB Incline bench – 80x6, 85x6, 90x6, 95x6, 100x8*
*last two reps were probably poor ROM
SS:
1 arm standing tri ext – 35x6, 40x6, 45x6
lateral raise – 30x8, 30x8, 30x10
tricep pressdown – 70x8, 80x8, 90x8
machine chest fly – 115x12, 130x12, 145x15
dips – 12, 12, 12
squat – 45x5, 140x5, 170x5, 205x3, 255x5, 275x5, 290x12, 305x5, 315x5, 325x3, 335x3
Leg press --360x6, 450x6, 540x6, 630x6, 720x6, 810x6, 860x6
Leg press calf raise – 540x12, 630x12, 680x12, 720x12
SS:
smith hip thrusts – +140x10, +180x12, +230x12, +230x12, +250x12
hanging leg raise – 8, 8, 8 , x
kee roll-outs – 10, 10, 10, x
seated calf raise – 135x12, 180x12, 195x12, 205x12
standing 1 leg ham curl – 50x6, 60x6, 70x6, 80x6,
Back specialization day D
Chinups – +20x8, +25x8, +30x8, +32.5x8, +35x8
Inverted row – 12, 12, 12, 12, 16
Lat Pulldown – 165x10, 172.5x10, 180x10, 187.5 x10
*still a bit weird on the forearms, perhaps go up 2.5 next week
1 Arm T-Bar Row – +40x12, +50x12, +60x12, +65x12, +50x23
*4x12 + amrap, next week, will do 52.5 for amrap
1 arm cable row --75x12, 75x12,80x12,
Rear Delt Fly – 85x12, 95x12 , 105x12, 115x10
Preacher Curl – +25x15, +30x15, +30x15,
*assuming bar weighs 25
Deadlift - 145x5, 180x5, 215x3, 270x5, 285x5, 305x8, 315x5, 325x5, 335x3, 340x3
1 Arm DB Row – 50x4, 80x8, 90x8, 95x8, 100x8, 100x10, 100x8
Chain Grip Row – 195x6, 202.5x6,210x6, 210x6–>180x5–>150–>105x5–>70x9
Rope/Cable upright row – 160x9, 170x9, 180x9, 190x9
db shrug – 65x8, 65x8, 65x20
*my rom for shrugs still sucks
T-Bar Row – 90x6, 115x6, 125x6,
Pendlay row – 95x6, 145x6, 195x6
Machine Preacher Curl – 74x8, 84x8, 94x8, 99x8*
*last rep had help
Grip SS:
Plate pinch – 70x30s. 70x30s, 70x30s
standing forearm curl – 40x12, 40x12, 40x20
forearm blaster – 15 x1 of both directions, 15 x1 of both directions, 15x1 of both directions,
Pullups – BWx3, +25x3, +35x3, 40x3, +45x3, +47.5x3,+50x3,+50x3,+50x3,+50x3,+50x3,+50x3,+50x3,+50x3,
Underhand front lat pulldown – 180x6, 195x6, 210x6, 217.5x6, 225x6
*maybe 2.5 increase next week
HS Iso plate loaded front lat pulldown – 107.5x5, 120x5, 122.5x5, 125x5, 127.5x5
*go up by 2.5 next week
Close grip semi pronated chinups – +25x5, +35x5, +40x5, 45x5, 47.5x5
BW pullups – 5, 7, 9, 3, 5
Hammer Curl – 45x9, 45x9,50x9,50x11
Standing EZ curl – 60x12, 60x12, 60x12, 60x23*
*lots of motion here.
Grip SS:
Plate pinch – 70x30s. 70x30s, 70x30s
standing forearm curl – 40x15, 40x17, 40x20
forearm blaster – 10x1 of both directions, 10 x1 of both directions, 10x1 of both directions,
Bench – 100x5, 125x5, 150x3, 200x3, 210x3, 225x8, 235x3, 245x3, 250x3, 260x1, 265x1
*last rep of last 4 sets were tough and slow, but clean
OHP – 65x5, 75x5, 90x3, 120x3, 125x3, 135x8, 140x3, 145x3, 150x3, 155x1, 165xF
*short rest periods after 150 (someone was waiting for the rack and i was in a rush)
DB Incline bench – 80x6, 90x6, 100x6, 100x6, 100x8
SS: (short rest periods)
1 arm standing tri ext – 30x9, 30x9, 30x9
lateral raise – 30x6, 30x6, 30x6
(short rest periods)
tricep pressdown – 70x8, 80x8, 90x8
(short rest periods)
dips – 9, 9, 9
pec dec (NOT machine chest fly) – 40x12, 50x12, 55x12
squat – 45x5, 140x5, 170x5, 205x3, 270x3, 290x3, 315x12, 325x3, 335x3, 345x3, 350x1, 355x1
*so very tired
Leg press --540x6, 630x6, 720x6, 810x6, 860x6, 900x10
*so very tired
Leg press calf raise – 540x12, 630x12, 720x12, 740x12
SS:
smith hip thrusts – +180x12, +230x12, +270x12,
hanging leg raise – 8, 8, 8
kee roll-outs – 10, 10, 10
seated calf raise – 135x12, 180x12, 205x12, 215x12
standing 1 leg ham curl – 60x6, 70x6, 80x6, 90x6*
*90 is too much, may have hurt my left hamstring a little, not sure though
Chinups – +20x8, +25x8, +30x8, +32.5x8, +35x8
Pullups - 10
*did this to see if i could sustain 10 after the chins. was fine.
Inverted row – 12, 12, 12, 12, 18
Lat Pulldown – 167.5x10, 175x10, 182.5x10, 190 x10
*still a bit weird on the forearms, go up 2.5 next week
1 Arm T-Bar Row – +40x12, +50x12, +60x12, +65x12, +55x15–>3
*grip was weaker this week
1 arm cable row --75x12, 80x12, 85x12, 90x12, 60x12
Rear Delt Fly – 90x12, 100x12, 110x10, 120x10
Preacher Curl – +25x15, +30x15, +35x15, +25x12
*assuming bar weighs 25
Deadlift - 145x5, 180x5, 215x3, 285x3, 305x3, 320x8, 330x3, 340x3, 350x3, 360x1, 370x1, 375x1
1 Arm DB Row – 60x6, 80x9, 90x9, 95x9, 100x9, 100x14, 100x9
*start with right arm next week
Chain Grip Row – 180x9, 210x6, 215x6, 217.5x6
Rope/Cable upright row – 160x9, 170x9, 180x9, 190x9
db shrug – 70x8, 70x8, 70x20
*my rom for shrugs still sucks
T-Bar Row – 100x6, 120x6, 130x6,
Pendlay row – 95x6, 145x6, 195x6
Machine Preacher Curl – 59x8, 84x8, 89x8
Last Day B of back specialization:
Pullups – BWx3, +25x3, +35x3, 42.5x3, +47.5x3,+52.5x3,+52.5x3,+52.5x3,+52.5x3,+52.5x3,+52.5x3,+52.5x3,+52.5x3,+45x3,+35x3,BWx3
Underhand front lat pulldown – 182.5x6, 197.5x6, 212.5x6, 220x6, 227.5x6
HS Iso plate loaded front lat pulldown – 110x5, 125x5, 127.5x5, 130x5, 132.5x5
Close grip semi pronated chinups – +25x5, +35x5, 45x5, 47.5x5, +50x5
SS:
smith hip thrust – +90x10, +140x10, +140x10
BW pullups – 8, 8, 8
Hammer Curl – 45x8, 45x8, 45x8, 45x8
Standing EZ curl – 50x10, 60x10, 70x10, 60x10
Grip SS:
Plate pinch – 70x30s. 70x30s, 70x30s
standing forearm curl – 40x12, 40x12, 40x15
forearm blaster – 10x1 of both directions, 10 x1 of both directions, 10x1 of both directions,
Bench – 100x5, 125x5, 150x3, 185x5, 210x3, 235x4, 245x1, 255x1, 265x1, 270x1, 275x1, 280x1*
*spotter helped me through sticking point, all other sets clean.
OHP – 65x5, 75x5, 95x3, 110x5, 125x3, 140x3, 145x3, 145x1, 155x3, 160x1, 165x1, 170xF*, 135x3, 135x3
*failure point was higher than last week (just above my nose)
DB Incline bench – 80x6, 90x6, 100x6, 105x6, 110x6*
*failed on 7
SS:
1 arm standing tri ext – 35x6, 40x6, 45x6
lateral raise – 30x8, 30x10, 30x12
tricep pressdown – 70x8, 80x8, 90x8
dips – 12, 12, 12
machine chest fly – 110x12, 130x12, 150x12
squat – 45x5, 140x5, 170x5, 205x3, 255x5, 290x3, 325x3*, 325x3, 335x1, 345x1, 355x1, 360x1, 365x1, 370x1, 375x1**, 380xF***, 135x10, 155x10, 175x10, 185x10
*testing singles, didnt go up
** 370 and 375 PR’s
***went too deep and couldnt recover, (well below parallel)
****all sets… breathing felt off today. I rely on breathing and timing with my lifting, and i just couldnt get in the groove.
Leg press --450x6, 540x6, 630x6, 720x6, 810x6,
Leg press calf raise – 540x12, 630x12, 720x12,
SS:
smith hip thrusts – +180x12, +230x12, +270x12,
hanging leg raise – 8, 8, 8
kee roll-outs – 10, 10, 10
SS:
seated calf raise – 135x12, 180x12, 205x12
lying leg curl – 110x9, 130x9, 150x9
Chinups – +20x8, +25x8, +30x8, +35x8, +35x8
Pullups - 10, 10, 10
Inverted row – 12, 12, 12, 12, 14
Lat Pulldown – 170x10, 180x10, 187.5x10, 195 x10k
1 Arm T-Bar Row – +40x12, +50x12, +60x12, +65x12, +50x18
1 arm cable row --75x12, 80x12, 82.5x12,
Rear Delt Fly – 90x12, 100x12, 110x12, 120x10
Preacher Curl – +20x15, +25x15, +25x15,
Deadlift - 45x5, 45x5, 145x5, 180x5, 215x3, 270x5, 305x3, 340x3, 350x1, 360x1, 370x1, 380x1, 390x1, 395x1,400x1*, 225x6, 225x6
*PR
1 Arm DB Row – 60x6, 80x10, 90x10, 95x10, 100x10, 100x13, 100x10*
*last set each rep i started from the floor and regripped
Chain Grip Row – 180x9, 210x6, 215x6, 217.5x6–>165x6–>120x6–>90x6–>60x6
Rope/Cable upright row – 160x9, 170x9, 180x9, 190x9
db shrug – 75x8, 75x8, 75x16
*my rom for shrugs still sucks
T-Bar Row – 100x8, 120x8, 130x8,
Pendlay row – 95x6, 145x6, 195x6
Machine Preacher Curl – 59x8, 74x8, 84x8,94x8
Grip SS:
Plate pinch – 70x30s. 70x25, 70x20s
standing forearm curl – 40x12, 40x12, 40x15
forearm blaster – 10x2 of both directions, 10 x2 of both directions, 10x1 of both directions,
didnt log my deload half-week. copied my notes below directly from TSR with some editing.
- Overhead Press
65 lbs x 5 reps
80 lbs x 5 reps
95 lbs x 3 reps
120 lbs x 5 reps
125 lbs x 5 reps
135 lbs x 5 reps
SS1:
-
Bench
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 23 reps -
Pull-Up
3 reps
5 reps
10 reps
10 reps
10 reps
10 reps
11 reps
SS2:
-
EZ-Bar Curl
50 lbs x 10 reps
50 lbs x 10 reps
50 lbs x 10 reps -
cable Triceps Extension
70 lbs x 10 reps
70 lbs x 10 reps
70 lbs x 10 reps
*close grip -
Face Pull
65 lbs x 10 reps
65 lbs x 10 reps
65 lbs x 10 reps
*seated face pull
Workout notes:
First day of the BBB 3 month challenge. def boring. somehow easy and difficult at the same time, may have been because of short deload, liquid breakfast, and adjustment to new programming
BBB - DL - C1 - W1
- Deadlift
155 lbs x 5 reps
190 lbs x 5 reps
230 lbs x 3 reps
285 lbs x 5 reps
305 lbs x 5 reps
325 lbs x 5 reps
SS1:
-
Squat
135 lbs x 5 reps
185 lbs x 10 reps
185 lbs x 10 reps
185 lbs x 10 reps
185 lbs x 10 reps
190 lbs x 24 reps -
Kneeling Ab Roller
10 reps
10 reps
10 reps
10 reps
10 reps
SS2:
-
Sumo Deadlift
135 lbs x 5 reps
135 lbs x 5 reps
135 lbs x 5 reps -
Seated Calf Raise
135 lbs x 12 reps
135 lbs x 12 reps
135 lbs x 12 reps -
Plank
1:00
1:00
1:00
- Walking (Treadmill)
10:00
- Farmer’s Walk
35 lbs 196.9 ft
35 lbs 196.9 ft
trying TSR export, see if any of em work
2014-03-18 17:00 - BBB - Bench - C1 - W1
Bench Press
- 45 lbs x 5 reps
- 110 lbs x 5 reps
- 135 lbs x 5 reps
- 165 lbs x 3 reps
- 205 lbs x 5 reps
- 220 lbs x 5 reps
- 230 lbs x 5 reps
Overhead Press
- 45 lbs x 5 reps
- 65 lbs x 5 reps
- 85 lbs x 10 reps
- 85 lbs x 10 reps
- 85 lbs x 10 reps
- 85 lbs x 10 reps
- 90 lbs x 20 reps [PR]
Kroc Row
- 65 lbs x 5 reps
- 85 lbs x 10 reps
- 85 lbs x 10 reps
- 85 lbs x 10 reps
- 85 lbs x 10 reps
- 85 lbs x 20 reps [PR]
Preacher Curl
- 55 lbs x 10 reps
- 55 lbs x 10 reps
- 55 lbs x 10 reps
Comments: assumption is that bar is 25 lbs. ss with skullcrusher. wider grip.
EZ-Bar Skullcrusher
- 60 lbs x 10 reps
- 60 lbs x 10 reps
- 60 lbs x 10 reps [PR]
Comments: ss with preacher curl.
Face Pull
- 65 lbs x 10 reps
- 65 lbs x 10 reps
- 65 lbs x 10 reps
Comments: seated face pull
Walking (Treadmill)
- 10:00 2854.3 ft
Notes: aside from bench, (which either the ramp up is too fast, or i just wasnt on the ball today), everything feels too easy. may amp it up a little.