Soda: yeah man–i could feel them in my upper back this morning!
5.24.10: Shoulders
Main Lift: Military Press: 1055, 1205, 1359
Accessory:
A1. DB Overhead Press: 70s9/7; 65s8
A2. DB Upright Row: 50s10/9/9
B1. Bradford Press: 9513; 1059; 9510
B2. DB Lateral Raise: 30s12/12/11
C1. Seated Face Pull: 10012, 11510, 1309
C2. Standing Cable Curl: 14510, 1608/8
D. “Muscle” Hang Clean and Press: 13510
Great looking shoulder workout. I love face pulls, awesome burn. Side lats I usually can’t go more than 20lbs for about 15 reps. I try to keep it somewhat slow and controlled.
Soda: i really like SS for shoulders; also, on the lat delts, I started doing them the way they’re described in the “Three brutal tri-sets for sluggish muscles” article from a couple weeks ago…it looks funny, but I like doing them that way.
5.25.10: Back
Activation: Lat Pulldown: sets at 70, 100, 130, 160
Main Lift: Supinated Row: 1905, 2205, 25014
Accessory:
A. Pull-ups: BW8/8/7
B1. Modified Row: 22011/11; 20511
B2. Triceps Pushdown: 10010; 1308/8
C1. Rack Chin: BW10/10/9
C2. Planks: 40s2
D1. DB Triceps Extension: 10010/8/6
D2. DB Pullover: 458/7/8
Notes:
-Really tried to focus on depressing the shoulders throughout the whole pull-up–I am getting better at feeling my lats here
-Modified Row done in the fashion describe in the brutal trisets article
5.27.10: Hamstrings
Main Lift: Box Squat: 2553, 2953, 33512
Accessory:
A. RDL (pins): 24512, 25511, 2658
B. Reverse Lunge: 225*(8/8), 245*(8/8), 225*(10/10)
C1. Leg Sled Calves: 27020, 36012, 45010
C2. Hanging Leg Raises: 10/10/10
D. Seated Calves: 9015, 1358, 11510
5.28.10: Chest
Main Lift: Bench Press: 1853, 2103, 23511
Accessory:
A1. Suspended Push Ups Plus 45: 10,7,5
A2. Suspended Push Ups BW: 8,5,5
B1. Incline DB Press: 70s8,8,8
B2. Incline DB Fly: 30s8,8,7
C1. Dips Plus 45: 8,5,5
C2. Dips BW: 7,5,5
D. Hammer Curls: 50s8,8,7
5.30.10: Quads
Main Lift: Trap Bar Deadlift: 3153, 3553, 40510
Accessory:
A. DB Bulgarian Split Squats: 100s83
B1. Leg Press: 36010; 45010; 54010
B2. Calves in Sled: 36015; 45010; 540*5
Notes: happy with DL and BSS; clip fell off the left side of the trap bar after the 10th rep so I stopped (but I didn’t have much left anyway); going to replace leg press with DB step ups because my low back is too fried for the leg press after the first two exercises
5.31.10: Shoulders
Main Lift: 1153, 1303, 1458
Accessory:
A1. Seated Overhead DB Press: 70s10/8/7
A2. DB Upright Row: 60s8/8/8
B1. Bradford Press: 11510/7; 9510
B2. Lateral Raise: 30s14, 35s14/14
C1. Face Pull: red band153
C2. Seated DB Curl: 45s8*3
6.01.10: Back
Main Lift: Supinated Row: 2053, 2353, 26512
Accessory:
A. Pull Ups: BW9/8/7/6 (SS with 30sec planks)
B1. Modified Row: 20512/11/11
B2. Triceps Pushdown: 13010; 14510; 1608
C. Rack Chin: BW10/9/8 (SS with 30sec planks)
D. Triceps Extension: 1009/8
6.03.10: Hamstrings Cycle I Week III
Main Lift: Box Squat: 2755, 3153, 35510
Accessory:
A. RDL: 26512/12/11
B. Reverse Lunge: 225*(10/10)3
C. Leg Sled Calves: 36018; 45010; 4508
D. Seated Calves: 90*12/11/11
Notes:
Box squat went way up on first cycle: previous best (hit right before starting 5/3/1 3 weeks ago) was 3853, just got 35510; also very happy to hit 3 sets of 10 with 225 on reverse lunges; my gym is replacing the power racks today and only had squat racks so I had to do RDLs from low boxes instead of pins and it screwed me all up–numbers were good but reps didn’t feel right; also, having some progress bringing up my calves (doing them consistently for 6 weeks now, normally don’t bother to isolate them)
6.04.10: Chest Cycle I Week III
Main Lift: Bench Press: 1955, 2203, 24510
Accessory:
A1. Incline DB Press: 70s12/10/8
A2. Incline DB Fly: 30s10/9/8
B1. Dips: BW12/12/12/12/12
B2. Curls: 115*8/8/8/7
Notes:
Bench going up as well, previous best was 275*2; gym apparently got rid of power racks…not happy
6.06.10: Quads Cycle I Week III
Main Lift: Trap Bar Deadlift: 3355, 3803, 4259
Accessory:
A1. Step Ups: plus45(10/10), plus65*(10/10), plus85*(10/10)
A2. Jump Squats: plus4583
B1. Leg Press: 360204
B2. Calves (first two in leg sled, last two seated calves): 36016/12; 9010/10
C. Leg Extension: 90*10;10;10;10;8 (first 10=right only; second 10=left only; third 10=up with both, down with right only; fourth 10=up with both, down with left only; 8=bilateral)
Notes:
Main set of DL was great; super strict on step ups, tried to focus on keeping toes of non-working foot off the ground and only using the working foot to drive myself up; got the leg extension mechanical set from a post by Shugarts, it really hit the quads, I think I’ll do that before leg press next time
6.07.10: Shoulders Cycle I Week III
Main Lift: Military Press: 1255, 1403, 1556
Accessory:
A1. DB Overhead Press: 70s10/8/7
A2. DB Upright Row: 60s9/8/7
B1. Bradford Press: 11510/8; 9510
B2. Lateral Raise: 40s123
C1. Face Pull: 85103
C2. Rope Triceps Extension: 8510; 10010; 11510
Notes:
Bad training, the main set of military I was using too much legs. I don’t have the same mindset for shoulder as I do for the big three–that needs to change. I’ve read a couple overhead pressing articles here and at elitefts to try and get some pointers. I realized that I never focus on getting my entire body tight like I do for the big three so I’m going to start doing that. I will also use a false grip and perform a push press so that my “first rep” on the military press will have the benefit of an eccentric like all the others. I’m going to do 5 sets of 10 @ 95 pounds for my first accessory movement after the main set to try and ingrain these techniques. If anyone has tips or techniques or pointers that helped their military I would love to hear them because my MP sucks
6.08.10: Back Cycle I Week III
Main Lift: BB Supinated Row: 2205, 2503, 28010
Accessory:
A1. BB Supinated Row: 20510/9/8; 18510/9
A2. Lat Pulldown: 8584
B1. Pull-ups: BW7/6/5; Lat Pull down: 9582
B2. Cable Triceps Extension: 135104
C1. Modified Row: 100103
C2. Pallof Press: 30s * 2
Notes:
Don’t know about main lift–can’t tell if I’ve gotten stronger or if I was just using more body english; liked doing the big but boring version where I repeat the main lift for 5 sets of 10; did the light lat pulldowns to focus on scapular retraction and feeling the lats–getting better at that
6.10.10: Hamstrings Cycle I Week IV (Deload)
Main Lift: Box Squat: 1455, 1855, 2255
Accessory:
A. Cosgrove BW Complex (20 rep squats, 10 rep jump squats, 8 reps isometric squats–as fast as possible) for 3 rounds with 30 second rest between rounds
B1. Mechanical Hamstring Curl (10 reps right only, 10 reps left only, 10 reps 2/1 right, 10 reps 2/1 left, AMAP bilateral): 70 pounds for 2 rounds
B2. Mechanical Leg Extension: 90 pounds for 2 rounds
C. Leg Sled Calves: 36020; 45012
D. Seated Calves: 90122
E1. Turkish Get Up: 2583
E2. Barbell rollout: 83
Notes:
Never did a deload day before but I though this was pretty good; stretched hamstrings quads or calves between sets; took ~50 min; focused on breathing during box squats
6.11.10: Chest Cycle I Week IV (Deload)
Main Lift: Bench Press: 1355; 1455; 155*5
Accessory:
A. 100 pull-ups & dips
B. Band circuit: rope pulls; triceps extensions, curls, pull-aparts
6.13.10: Quads Cycle I Week IV (Deload)
Main Lift: Trap Bar Dead: 1855; 2255; 2755
Accessory:
A1. Pull-ups: 9/9/7
A2. Deadlift: 13515/15/12/8
B1. Pushups: 25/13/12
B2. Squat Jumps: 17; 17; 8; 8
B3. Sit ups: 17; 17; 8; 8
C1. Clean & Press: 70*15; 15; 12; 10
C2. Pullups: 8/7/5/5
D. Super Legs: 20 BW squats; 20 BW reverse lunges; 20 BW step ups; 10 BW jump split squats (3 rounds, 30 sec rest between)
E. Seated Calves: 10 reps; 10 reps; 20 reps (stretching between sets)
6.14.10: Shoulder Cycle I Week IV (Deload)
Main Lift: Military Press: 655; 805; 955; 13511
Accessory:
A. Military Press: 9510/10/10/8/8
B1. Pull-ups: BW15; 10; 8; 7; 5
B2. Push Press: 9515/10/8/7/5
C. Delt Triad: 20s DB–lateral raise10; front raise10; press8; repeat with 15s * 2
D1. Band Face Pulls: 12; 12; 12
D2. Band Pull Aparts: 18; 18; 16
E1. Triceps Pushdown: 30 reps; 20 reps
E2. Biceps Curl: 30 reps; 15 reps
6.16.10: Back Cycle I week IV (Deload)
Main Lift: Supinated BB Rows: 1205, 1505, 1805
Accessory:
A1. Supinated BB Rows: 13510/10/10/9/9
A2. Lat Pulldown: 13010/10/10; 12010/10
B1. Modified Rows: 10010/10/10/9/8
B2. Machine Dips: 10010/10/10/10/10
C1. Pallof Press: 2 sets
C1. Plank: 2 sets of 50 sec
D1. BB Curl: 95102
D2. Hanging Leg Raises: 12/10
Notes: most I’ve ever felt my lats–they were fried–which is something I’ve really been working on. had a nice “off week” going back home and then starting my internship this week–ready to get back at it hard tomorrow with box squats
6.17.10: Hamstrings Cycle II Week I
Main Lift: Box Squat: 2555; 2855; 32515
Accessory:
A. Box Squat: 22510/10/10/10/10
B. RDL (pins): 22512/11/11/11/10
C. Seated Calves: 9020/12
D. Leg Sled Calves: 180*20/15
Notes: my low back was feeling it at the end of RDLs; my upper back + lats were extremely sore today from yesterday’s workout
6.19.10: Chest Cycle II Week I
Main Lift: Bench Press: 1505, 1905, 2309
Accessory:
A1. Incline DB Press: 65s10/9/8/7; 60s8
A2. Incline DB Fly: 30s10, 35s8, 30s10/9/9
B1. Jettison Dips (weighted dips, 15 sec rest, BW dips): BW 2511, BW8; BW 258, BW6; BW 257, BW5; BW 256, BW5; BW 255; BW5
B2. Seated DB Curls: 40s*8/8/7/7/6
Notes: Didn’t check the weights I was supposed to be using and ended up going too light on the two sets before the AMAP set