week 24 day 1
BNP
155 4r
115 11r 1min rest then 6r
db press
45 21r,13r,12r
seated db front rise to overhead
20 15r,15r,15r
reverse pec deck
20r,20r,20r
abs
week 24 day 2
front squat
295 1r
275 3r
225 5r
stiff leg deadlift
225 15r
chest supported row
6r,6r,12r,12r,12r
week 24 day 3
bench
275 2r
245 5r,5r,5r
225 8r,8r,8r
CG incline bench
135 19r,11r,10r
BNP
115 5r
95 5r,5r,5r,5r
bench
185 5r,5r,6r
week 24 day 4
squat
385 3r,3r,3r,3r,3r
front squat
225 5r,5r,5r,5r,5r
stiff leg deadlift
315 6r
365 5r,5r
225 10r
squat
315 5r,5r,5r,5r,5r
abs and hip abd/adduction
.
week 25 day 1
chest supported row
6r,6r,6r,12r,12r
kroc row
100 30r
single arm standing press
35 15r,15r,15r
lat rise
20r,20r,20r
ez bar curl
12r,12r,20r,20r
week 25 day 2
bench
275 2r
245 5r,5r,5r
225 8r,8r,8r
cg incline bench
135 22r,11r,10r
BNP
95 5r,5r,5r,5r,5r
bench
185 6r,6r,6r
push downs
25r,25r,25r
I’m pretty easy going in the gym and try to be as polite as possible. The gym i am currently at isn’t the most equipped gym in the world so sometimes you actually have to talk to people to work in and share weights which usually isn’t a problem. but today i was just pissed at how inconsiderate someone was. after my second set of 245 bench i walk over to the water fountain which is just a squat rack away so it wasn’t like i was away long and someone is taking off one of the 10’s from the bar. now the fact that she just took the weight without asking was only half the problem. with the weight now uneven on the bar i could have ended up seriously hurt myself others around me and damaged gym property. if she asked i would have given it to her no problem since there never seems to be enough 10’s around. I watch her take the weight and add it to her ez bar making each side a total of 25lb which further pissed me off since there was a ton of 25’s around taking up all but two of the 10’s available in the gym with one left on my bar and the other much to my surprise 3ft away from her on the ground all along there are tones of 25’s around that she could have used to reach the same weight. This isn’t even some obscure gym etiquette thing this is a basic living in a polite society thing.
I just walked over took the weight from the ground beside her and continued without saying anything since i don’t want to alienate anyone that could likely become a future patient.
week 25 day 3
squat
385 4r,4r,4r,4r,4r
front squat
225 5r,5r,5r,5r,5r
stiff leg deadlift
385 3r,3r
365 3r,3r
315 5r,5r
squat
325 5r,5r,5r,5r,5r
abs and hip abd/adduction machines
week 26 day 1
chest supported row
2 plates 10r,10r,10r
2 plates and 35 10r,10r
2 plates and 35 and 25 5r,5r
2 plates 10r,10r
1 plate 20r
cable row
100 15r,15r,15r
upright row
15r,15r,15r,15r
reverse pec deck
100 15r,15r
85 15r
single arm press
35 15r,15r,15r
hammer curls
40 10r then 20 20r
40 10r then 20 20r
week 26 day 2
bench
275 2r
245 5r,5r,5r
225 8r,8r,8r
cg incline bench
135 22r,12r,10r
BNP
95 8r,8r,8r,8r
cg bench
185 5r,4r,5r
push downs and db fly’s
week 26 day 3
squat
385 4r,4r,4r,4r,4r
FS
225 5r,5r,5r,5r,5r
squat
315 8r,8r,8r
295 5r,5r,5r
stiff leg deadlift
315 6r,8r,8r
225 10r
abs and hips
week 27 day 1
chest supported row
2plates 10r,10r,10r
2 and a quarter plates 10r,10r,10r
2plates 15r,15r,15r
cable row
100 15r,15r,15r,15r
v grip pull down
120 12r,12r,12r
reverse pec deck and curls
week 27 day 2
bench
275 1r
245 5r
235 5r,5r,5r,5r
cg incline bench
135 25r,12r,10r
low incline db bench
35 15r,15r,15r each supersetted with db skull crusher 20 10r,10r,10r
tricep ext.
week 27 day 3
bulgarian squat
each leg 10r,10r,10r,10r,10r
squat
385 5r
345 5r,5r,5r,5r,5r
leg press
4 and a quarter plates 22r,16r,12r
circuit
a1: double KB front squat
50lbs each 8r,8r,8r
a2: death march w/ double KB
50lbs each 8r,8r,8r each leg
a3: v-grip pull down
100 15r,15r,15r
abs
week 27 day 4
db bench
50 20r,15r,15r
BNP
95 10r,10r,10r
high pull
bar 15r,15r,15r,15r,15r
ez bar curl
65 10r,10r,10r
hammer curl
20r,20r,20r,20r,20r
push down
20r,20r,20r,20r,20r
band hip series
How to know your weak and out of shape even though you wear cut off shirts have tattoos everywhere and have a Mohawk.
- you wear a belt to preform your squat rack curls and drop the bar hard on the safety bars
- you drop the weight from max height when doing rope push downs
- you are so winded from your tricep isolation exercise that you have to sit down(no matter how many sets to failure with any amount of drop sets with rope push downs can be done to the extent that any person that is in shape will need to sit down to recover)
- you randomly throw the collars any where on the floor when your done and even though you take the collars off you still manage to leave the weight on
- you make sure it is not safe to be within a ten foot radius of you by throwing and dropping weights with no regard to others
week 28 day 1
sumo deadlift
warm ups
385 8r
stiffleg deadlift
275 10r,10r
chest supported row
2 plate 10r,10r,10r
2 and a quarter plate 10r,10r
v grip row
120 20r,20r
45 back ext
30lb kb 15r,15r
hanging leg rise
15r,15r
good new on the gym front! we got a new tv in the free weight area! thats great because you know a new tv is a much better gym investment than actually replacing the bent bar in the squat rack
week 28 day 2
bench
warm ups
275 1r
240 5r,5r,5r,5r,5r
cg incline bench
135 27r,12r,12r (finally hit 50!)
db bench
40 12r,12r,12r,12r
tri pushdown
10r,10r,10r,10r
cable fly
12r,12r
tri pushdown
30r,25r
week 28 day 3
squat
405 3r
350 5r,5r,5r,5r,5r
leg press
5 plates 20r,12r,12r
reverse lunge
20kb in rack position 15r,15r each leg
single leg rdl
50kb 10r,10r each leg
vgrip pull downs
12r,12r,12r,15r
abs
i’m usually not a big train on the holiday person but this year it is just me and my wife and she wanted to head to the gym before we ate and go to black friday tomorrow so i pushed up my friday workout up to today.
week 28 day 4
BNP
95 10r,10r,10r
db bench
50 15r,15r,15r
high pull
bar 20r,20r,15r,20r,20r
ez bar curl
quarter plates 10r,10r,10r,10r,10r
db curls
20r,20r,20r,20r,20r
tri ext
20r,20r,20r,20r,20r
my phone decided i might be interested in an article today and usually google does a pretty good job of finding something interesting. today it was 5 lifts not to preform.
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deep squats
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deadlifts
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overhead presses
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bench press all the way to the chest
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heavy lifting in general
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their main argument against deep squats was that no one needs to use their legs past 90 degrees and deep squats cause meniscus injuries. first everyone uses their knees past 90 degrees every day and second meniscus injuries are caused by rotation and lateral bending, not flex and ext. if your knees are doing something other than flex and ext in a squat then you aren’t doing a squat and have no room to talk.
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if you do a deadlift you will be permitting crippled and need a walker before your kids get to kindergarden. unless of course you use good form and proper core bracing. unless you do something stupid there should be no problems preforming deadlifts of some kind.
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they cause labrum tares and any clicking you hear in your shoulders is because of a labrum tare. this is just wrong on both accounts its not even close to being any where factual. people new to training and used to sitting all day might not be able to safely preform some overhead movements right off the back but they will be able to preform at least some form of overhead pressing.
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i thought one of the last things people still did was bench all the way to the chest but my recent return to commercial gyms has proved me wrong. correct form benching is just fine and if you hurt your shoulders or elbows with full range of motion benches chances are that you will only make it worse by benching more weight with decreased range of motion and even worse mechanics.
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they claim that this is just not safe and cite the rise of functional and prevention training. functional/rehab/prehab is great when you actual have an injury but if not then its fairly worthless and there is really no reason to go into why. if you can preform a squat there is really no reason to be doing buso ball anything with TKE and what have yous. the reason many people require rehab training is do the the early specialization with no base to build from so every time you finish rehabbing you get hurt again. everything changes when you play more than one sport and use heavy weight for what it is for in sport development, a tool to increase general condition. instead of rehabbing and prehabbing for one movement growing a better base will do wonders for injury prevention.