Squat 5x10x135
GHR 5x10xbody
Walking Lunges 5x10x60lbs each leg
Back extensions 5x10xbody (haven’t done these in a long time)
Sit ups 5x10x20lbs
ouch.
yesterday was upper:
Bench 5x10x125
Chins 30 total reps
OH press 5x10x65
Bent BB rows 5x10x95
Curls 5x10x45
tri xtensions 5x10x45
This 5x10 business kills me.
NOt very good about updating this very regularly. Here’s this week so far:
Monday: ME Lower
worked up to an easy 5x245 on squat
Then did 5x345 on deads
5x10x15lbs. on back raises
5x10xsome crap on standing cable crunches (I don’t remember)
Tuesday: ME Upper
5x170 on bench (5lbs PR)
Bent DB rows 5x10x65ea
Facepulls 5x10x90lbs
Hammer Curls 5x10x25ea
Barbell skull crushers 5x10x50
Today: whatever
Went to the gym with the express goal of completing 50 total reps on chin ups. I did this to prove to myself I could do it.
The sets turned out to be 17 sets of 3. This was easy. I bet i could do sets of 4 and still get the 50 reps.
I do lift, I’m just bad at posting here. oops.
This week so far:
Monday: all 3 sets of 5
A1.) Front Squat - 185 (forgot how hard front squats are)
rest 60 sec…
A2.) Bench Chin Up (hammer grip)- body only
rest 60 sec… back to A1 repeat for a total of three sets each lift
B1.) BB Bench - 145
rest 60
B2.) R. Deadlift - 245
rest 60…same drill
C1.) OH Press - 95 (so strong on these, mmm)
rest 60
C2.) Bent BB Row - 145
rest 60…same same
Wednesday: all 4 sets of 8 reps
A1.) Walking Lunges - 80lbs (2x40lbs DB)
rest 90 sec.
A2.) DB Row - 60lbs (way too light. shit)
rest 90 sec. repeat for four total sets
B1.) Low Incline DB Bench - 2x50lbs DBs
rest 90
B2.) GHR - body only (too light, but I worked on keeping my glutes tight with some success)
rest 90…same same
C1.) Low Pulley Cable exeternal rotations 10lbs (WOO!)
rest 60
C2.) Straight bar Curls - 65
rest 60 repeat
In the works for friday: All 3 sets of 15 reps
A1.) Back Squat (this should be fun
rest 90 sec
A2.) Cable Row (palms up)
rest 90…repeat
B1.) Good Morning
rest 90
B2.) push up (added weight or elevate feet if needed)
rest 90…repeat
C1.) Skull crushers
rest 90
C2.) Rear Delt DB flyes
rest 90…repeat
I like training this way. Plenty of recovery time between sets, but I keep moving. The higher rep day this friday will eat me alive.
I should probably update this again.
I’ve been hitting up some TBT recently. I tried the upper lower split thing again, but noticed that I felt super beat up after only a few weeks. I don’t think I do well on that much volume (ala WS4SB) so I’m going to try something a bit different for the next couple months.
My goals remain the same: get stronger.
Specifically, by the end of the year I will bench 225 and squat 315. I achieved one goal recently: a 405 Deadlift.
Since I really want to train 4x/week, I’m going to do two whole body sessions during he week then do upper/lower on the weekend days. Not sure why, but I thought I’d try it out and see what happens. I’ll probably treat the weekend upper lower days “ME” days. But since I seem to work better with more volume than just a 3-5RM, my ME days will be more along the lines of a main movement in the 3x3-5 range followed by some lower volume Ass. work.
Today: Upper
Close Grip Bench
1x3x155 (fast and light)
1x3x160
1x5x165
Felt great.
Dips 2x10
Hammer Grip Chins 60sec rest
3x3xbody+25 (first time with weight this week)
3x3xbody
-I love this movement
Bent BB Rows
4x6x135
-need to get the right muscles working here, i’m just throwing the weight around. I found my groove by the last set.
Rope Curls 2x20x60lbs (on the cable machine)
Pressdowns 2x20x72
-done as a superset, 2mins. rest between supersets
Tomorrow the plan is
Squats 3x3
Walking Lunges 3x8
Rack pulls (below the knee) 3x5
Weighted Abs
Daily intake looks something like this:
4-6 eggs
oatmeal on training days
steamed broccoli
Pre/Post W/o
Pre: 1 scp whey+1 banana
Post: 1 scp whey 1/2C raisins
20 mins later:
1 scp whey, 1/2C oatmeal
1 hour later:
8oz. Meat (chicken or a few cans of Tuna, or beef, etc.)
Veggies
Healthy Fat (olive oil, natty PB, etc.)
1/2C almonds
8oz. Meat (fish, steak)
Green Beans
1C cottage Cheese
1tbsp EVOO or other fat source
So far it’s been working. I will sometimes just eat some Natty PB to get some more calories in fast.
[photo]17184[/photo]
[photo]17183[/photo]
[photo]17185[/photo]
6’2"
210ish
BF:??? Doesn’t matter right now. Give me a few years and I’ll worry about it.
Current PRs:
DL 405 for 1
Bench 195 for 4
Squat 275 for 3
Squat 3x3x260
Walking Lunges 3x8x(2x35lbs)
-too light, oops
-I like this movement. Makes my knees feel awesome.
Rack Pulls
2x5x315
1x5x365
Standing Cable Crunches
3x8x84lbs
Pallof Press (think that’s what it’s called)
1x8x36lbs each
-first time doing these, I just wanted to try it out
-freaking hard to do.
Today:
20 mins incline walking
Foam Roll
Prework:
Should Retractions
YTWL
L w/ external rotation
Skiers
Arm swings/circles whatever
Reverse Lunge w/ Reach
Lateral Squats (love these)
Ankle Mobility
Chins 3x7xbodyweight
A1. OH Press 3x9x85 (sad)
rest 60, A2
A2. Split Squats (rear leg elevated) 3x9x(2x35lbs)
Rest 60, A1
-I have don’t split squats in a while, took a bit to find my groove/balance
B1. Good Morning 3x9x140
rest 60, B2
B2. Face Pull 3x9x72/84/96 (increased weight on each set)
CURLZ 1x10x55, 2x10x75
Rope Press downs 3x10x84? (can’t remember, it’s written down in my log)
Arms were done as a superset, w/ 90sec rest between each superset
First time good mornings felt good–and like I was doing them right.
Prework:
Shoulder retraction, YTWL, L+ER, Skiers
Ankle Mobility
Split Squats
Lateral Squats
a1.) Goblet Squat 4x12x75lbs
90 sec
a2.) Cable Row (parallel grip) 4x12x120
90 sec, back to a1
b1.) DB RDL 4x12x(2x70lbs) Freaking grip.
90 sec
b2.) Low Incline DB Press 4x12x(2x50lbs)
90 sec, back to b1
Rear Delt Raise 4x12x8lbs (pussied out, I was tired)
rest 60
Incline Curl (hammer grip) 4x12x15 each (again pussied out)
rest 60 back to delts
I also did 3 sets of 20 on the leg press. I might try doing this after each session. That or hack squating, just to get some stimulation in for legs, which don’t seem to be going anywhere.
Oh, and Pallof Press 2 sets of 20 secs.
OH Squat (w/broomstick) x10
Band Pull Apart x10
Push up x10
Behind the neck pull apart x10
Band GM x10
Band ER x10
Done as a circuit and repeated 3 times. Then some foam rolling.
Better than walking on a treadmill.
Yesterday: pressing
Close grip Bench 7x3x160, 1x6x160
Dips 4x10xbody
Cable cross over 3x10xI can’t remember
Today: Pulling
Deadlift
worked up to…
365x1
385x1
405x1
Then… 3x3x275
Walking Lunges 3x20stepsx70lbs
A1. Standing Cable Crunch 3x10x60lbs
A2. Leg press 3x20x215
Stretch, out the door.
Prework was pretty much the same both days:
Shoulder retraction, YTWL, L+ER, scarecrows, skiers
Lateral or split squats
ankle crap
x band walks 10 steps each way.
Prework:
Shoulder retraction, YTWL, L+ER, scarecrows, skiers
Lateral squats
Split Squats
Bodyweight squats
BACK:
Chins (hammer grip) 5x5xbody only
Cable Row (palms up) 4x8x132
Straight arm pull down 1x12x36, 2x12x48 (can’t remember the numbers for sure)
Pull down iso hold 3x20secs (low trap crap)
Today: Shoulders/Arms
OH press 4x5x105
**I’m such a weak piece of shit on these. Goddamn.
Side raises 3x10
Face Pulls 3x10
Standing DB Curls 3x12
Press downs
Rope Curls 3x12
DB Skull Crushers (hammer grip) 3x12
Squats tomorrow. Excited.
Squat 3x3x265 (and warm ups etc)
Good Morning 3x10x145
Hack Squat 1x20x144, 2x20x194
Had to leave before abs–places to be. I’ll throw them in tomorrow.
Close Grip Bench (Index about 1" from the smooth)
7x3x165
1x5x165
I used to be able to only bench 165 for one rep. Maybe I’m getting stronger?
Dips 5x10xbodyweight only
Cable Cross 4x10x36
**I hate these things, but I kept the weight low and tried to really feel what muscles I was supposed to be working. It might have worked.
I need to change this day up for next week. I might use dips at my big movement, I haven’t done them for low reps in a while.
Deadlift 3x5x325
Walking Lunge 3x20steps x 70lbs
Leg Press 1x20x215, 2x20x235
Pallof Press 3x(3x10sec hold)
Back
Chins 5x5xbody 90 sec rest (actually timed rest periods this time, definitely got harder)
Cable Row (palms up) 5x8x132
Straight Arm Pull down 3x12x48
Rear Delt Raise 2x10x15lbs
Then I ran some sprints. 4x30ish yards, 90 secs between sprints.