1/3/12
Moved this up a day due to wrestling committments.
ME Upper
-Floor Press Pinky on Rings 3RM
45x2x5
65x5
75x5
85x5
95x5
105x5
115x3
125x3
135x3
140x2 (PR For all time benching in general. Get 150x3 next time)
-Floor Rolling DB Extensions SS with choked mini band pushdowns x20 each set
15x10
20x15,15,15,15 (Keep weight but up the reps next time)
-DB Front Raise
10x10
20x10
15x20,15,15 (Next time use 10 just for a good pump which I didn’t get here due to form issues with the first time hitting this exercise)
-Bent DB Rows
30x12
60x20,15,15,10 (Good stuff, keep the weight and hopefully get 25,20,15 on the reps next time)
All in all, amazing workout especially with the floor press PR.
You should get a lot stronger pretty fast now that you don’t have to worry about weight classes.
[quote]spar4tee wrote:
You should get a lot stronger pretty fast now that you don’t have to worry about weight classes.[/quote]
Yeah as of today I was given the chance to go back to wrestling if I wanted to after talking to a concussion specialist but I’m really hesitant because the neurologist said I could finish this season if I want to but I shouldn’t go back the next. Kinda makes me nervous with these head things cause you ask the doctors what happens with the next one, how it affects you over time, and NO ONE knows. They’re just now starting to research it and its just worrying. Probably not going back.
But yeah weight gain deffinetely helps set PRs lol.
1/4/12
XXXtra Recovery Workout
-Box Squat onto 12"
45 x 3 sets x 10 reps
-Bench
45 x 3 sets x 10 reps
-Mini band Pullaparts x 3 sets x 10 reps
-Plate Complex with 25lbsx3, 35lbsx1
Swingx8
Front Squatx8
Jerkx8
Rowx8
RDLx8
1/5/12
Had to do a workout with the school trainer today to be cleared for gym and stuff later on. Did 20 minutes on an exercise bike and burnt 150 cals. She said I can do my DE work tomorrow and don’t have to work with her but wants me to do 20mins jogging after. Lol that probably won’t happen. DE Lower tomorrow only!
1/6/12
This session will forever be remembered as the session where I decided I’d do DE at 10 at night because of how late a wrestling match ran. But it worked, I was fast as hell tonight.
DE Lower
-Box Squat onto 12"
45x2x5
65x5
95x2
125x 20sets x 2reps in 13:17 (only like 20 secs more with 10lbs more than last time. Going to 135 in under 15mins next time.)
-Sumo Deadlifts
95x5
135x3
155x 20sets x 1rep in 7:29 (Faster time, higher weight. Awesome. 165 next time)
-Pull throughs
10x10
25x40,40 (FUCK the pump in my glutes. Up the weight next time)
-SSB GM’s
80x20,20,20 (Just did the bar because I didn’t realize how different these feel due to the forward pull of the bar. 90 or 95 next time)
-DB Side Bends
30x30,30 (FUCK the pump in my obliques. again, up the weight next time)
-Leg extensions
50x20
75x20,20,20 (The worst pump of them all. Up next time)
So to sum it up I was fast as hell squatting and deadlifting, got major pumps, and did it all at 10 at night. Win.
Anything you shooting for in the short term?
[quote]spar4tee wrote:
Anything you shooting for in the short term?[/quote]
Short term as of this week:
-Floor Press 145-150x3
-SSB Squat with Elbows 250x3
Big 3 goals:
315 squat, then 405. One step at a time.
405, then 500 pull. 405 could be coming soon like within 2-4 months. I’ve been feeling very strong lately.
Lol anything over a 185 bench would make me happy too.
1/7/12
DE Upper
-Bench Pinky on Rings
45x2x5
65x5
85x20x3 in 12:02 (LOL actually set up much tighter as recommended and the bar speed was through the roof. Back stayed on bench tight, went up 10 lbs from last time, and cut 30s off my time. Awesome)
-Pushdows
15x12
30x30,20,10 (Get 35-25 reps next time)
-Low Inc. DB Bench
20x12
35x25,15,10,10 (Better than last time. Try for 30-20-10 next time.)
-Lat Pulldowns
50x12
75x25,15,10,10 (Better on the first set. Get 30-20-10 next.)
-DB Curls
10x12
25x15,10,5 (Was supposed to do more but was too fucking pumped. Try for 20-15-10 next)
-Face Pulls
20x20,20,20 (25lbs next.)
Best workout yet. This is how I feel:
1/7/12
20 Minute jog for concussion clearance work as well.
1/8/12
XXXtra Recovery Workout
-Box squat onto 12"
45x3x10
-Bench
45x3x10
-Miniband Pullaparts x25
-Powercleans 65x50 in 3:18
1/8/12
Finishing up the day with 140cals greek yogurt, 2 tlbs PB, and 1/4 cup almonds for 500 extra cals. Also experimenting with chamomile and this sleep formula tea with some herbal root or something. Been getting pretty decent sleep like this.
ME Lower tomorrow.
1/9/12
Week 2 Accumulation
ME Lower
-SSB Squat onto 12" w/ Elbows 3RM
80x2x5
115x5
135x5
165x5
185x3 -add belt
205x3 -easy
230x3 -Ok hard
250x3 -I’ve got so much adrenaline I HAVE to keep going +10lb PR
260x3 -Fuck yeah. +20lb PR. Only a little messy on form the first rep because I didn’t sit back enough.
-DB RDL
25x12
55x25,20,10,5 (Low back pump and hammies oh my god. Get 30-20-10 reps next)
-Band GM’s
Lightx40,30,30 (45-35-20 next.)
-Pulldown Abs
20x20
40x30,30 (50x30,30 next.)
1/10/12
XXXtra Recovery
-Bench
45x3x10
-Box Squat onto 12"
45x3x10
-Powercleans
65x50 in 2:27 (Last time was 2:27 LOL GPP increase win.)
ME Upper tomorrow I’m so fucking ready.
1/11/12
ME Upper
-Floor Press Pinky on Rings
45x2x5
70x5
85x5
100x5
115x3
130x3
140x3 +1 REP PR
150x2 +10 LBS PR (Oh shit. Best pressing weight ever.)
-Floor Rolling DB Extensions SS Band Pushdowns
10x12
20x20,20,20 SS Choked mini x20 each set (Get 20x25,25,10 next)
-DB Front Raise
10x30,30 (AHH Pump. Get 15x25,25,10 next.)
-Bent DB Rows
30x12
60x25,20,15 (Get 60x30,30 next then up the weight.)
-Face Pulls
20x12
Choked Light Bandx20,20,20 (Light bandx30,30 next)
Amazing workout felt good hitting 150x2 on that floor press. I want 165x1 for that in the intensification phase at least.
So for the next 2 weeks I’m going to do 2" deficit deadlifts for ME and Low Inc. BB Bench for ME. Want at least 140x3 on that Low Inc. and maybe up to 300x3 for deficits we’ll see.
In short, I fucking love training this way.
1/12/12
XXXtra Recovery Workout
-Box Squat onto 12"
45x4x10
-Bench
45x4x10
-Powercleans 70x50 in 2:45 (Get under 2:30 next)
-Mini Band Pushdownsx50
-Mini Band Hammy Curls x25 each leg
Kinda low on cals today because I had to go to a wrestling match. Bout to go get them all in right now before bed. Worst idea for bodyfat % ever, best idea for lifting big weight.
1/13/12
DE Lower
-Box Squat onto 12"
45x2x5
80x5
115x3
135 x 20 sets x 2 reps in 13:16 (Went up 10 lbs and took off a second. So I’m gonna use this as my 15" hit this on a 10" box next week, then go to 55% on a 12" box, then 60% on a 14" box.)
-Sumo Deadlifts
115x3
135x2
170 x 20sets x 1 reps in 6:46 (Fucking TORE these off the floor, so easy. Took -49s off and +15 lbs. Figure I’ll use 175 as my 50% for this with pulls from 2-4" not sure yet next, 55% with sumo deadlifts, and then 60% 2" deficits.)
-Pull throughs
20x12
40x30,30,20 (FUCK the pump. 50 next week.)
-SSB GM’s
80x10
95x15,15,15,15 (I SUCK at these. this weight for sets of 20 next.)
-DB Side Bends
35x30,30 (40 next.)
-Leg Extensions
50x12
85x20,20,20 (90 next. The pump was rediciulous)
Good workout today, can’t wait to bench tomorrow.
1/13/12
Just ate a full buffalo chicken pizza, oh yeah.
1/14/12
DE Upper
-DE Bench pinky on rings
45x2x5
70x3
85x1
95 x 20sets x 3 reps in 14:14 (Gonna use 85 as 50% as the bar speed wasn’t awesome here. it was OK but not amazing. Will do 1st closer grip bench, 2nd week regular bench and 3rd week floor press.)
-Pushdowns
15x12
30x35,25 (Thought I tore something I had such a pump. Get 35 for 30-20-10 next.)
-Low Inc. DB Bench
20x12
35x27,12,11,10 (More of an endurance issue than anything else. go to 40 for 20-15-15-10 next.)
-Lat Pulldowns
50x12
75x30,20,10 (Go to 80 for 25-20-15)
-DB Curls
10x12
25x10 (FUCK curls. I think I’m gonna stop trying to really progress on these and do them by feel just to get elbow flexion. Other than that these have no point.)
-Seated Rope Face Pulls
15x12
30x20,20,20 (Go to 35 for 20-20-20 next.)
Awesome workout, Can’t fucking wait for ME squat.
