Yesterday: Whatever needs extra work
standing military 5x5
Incline press 2x12, 1x10 (failed)
hammer curls 5x10
rear delt raises 3x12
mobility crap
Today:
Foam Roll (glutes, hams, IT band, quads, calves)
Walk to Gym
Mobility
Squats 3x3x270
Good Morning 3x10x155
Front Squat 1x10x95, 2x10x115 (eh, half assed these)
Med ball slams 3x10x7lbs ball
Weighed in around 217 today
Dips 7x3xbody+25, 1x8xbody+25
Bench Press 2x12x135, 1x9x135
Incline Fly 3x15x15lbs DBs
FacePull 1x12x84, 1x12x96
Press down 2x15x96
DB cuban press 2x10x8lbs DB
-This movement feels weird. I think I’m still learning it.
Random prehab stuff thrown in at the end. I hadn’t done facepulls in a while, so I tossed some in. Can’t have too much back work.
Deadlifts session
No pulling from the floor as I was pretty destroyed after last week.
RDL 3x10x245
Walking Lunge 3x20 steps x80lbs
Leg Press 3x20x235lbs
pallof press 3x10x48lbs
Upper Pushing today
Flat Bench 3x3x185
-too hard. It seems that the close grip benching for the past few weeks has help me smooth out my lock out. The bar speed was not great, but it was smooth, not sticking points.
DB curls in between sets of Bench
OH Press 5x5x90 (sad)
Facepull 4x10 increased weight each set: 60/72/84/96
Push Up 3x15
EZ bar curls 3x15
Stretch, done.
Squat Deload(sort of)
Squats
275x1
295x1 (PR)
315x1 (PR! again)
325x0 (got it but the spotter touched the bar)
Good mornings
2x10x165
That’s two strength goals down for this year. My quest was to hit 405 dead, a 315 squat and a 225 bench. I’ve hit the squat and deadlift, now onto the bench. Apparently whatever I’m doing is working, though.
10/12/08 BACK
Pull ups 10x3xbody
DB bent rows 4x8
did something else too, but can’t remember it.
Also did sets of tri work in between sets
10/13/08 DEADLIFT
5x135
5x185
3x225
2x275
1x315
1x365
1x415 (PR)
Bench 3x3x190
superset with EZ bar curls, 3x10x55?
OH Press 4x6x90
Low incline DB press 3x10x45
super set with DB curls 3x10x20 each arm
Push ups 1xF I got a big ole 16 reps. Awesome. I guess I was tired.
plan for PM tonight:
-Bodyweight Squats 3x20 ish
-Foam roll
-ER work
-Band pull aparts
Squat Day
Pre Work
X band walk 10 steps each way
Split Squat 10 each leg
TKE 15 each
Lateral Squat 10 each leg
Squat Warm up sets
YTWL, L+ER, Scarecrows, Skiers
Free Squat 2x5x225, 1x10x225
-haven’t done free squats in a while and they felt really great. surprised myself with the set of 10 at the end, I was going for five.
Good Morning 3x10x155
Pallof Press 3x(3x10s hold) 48lbs
I also did a couple sets of 20 of band press downs (with a mini band) to get some blood to my arms.
Stretch, done.
Back and Sprints. Supposed to be just sprinting today, but I have things to do tomorrow during training time.
Pre work:
Foam Roll
Split Squat
lateral Squat
YTWL, L+ER, Scarecrows, Skiers
Pull up for 3
rest 60
Chin up for 4
rest 60
Hammer grip chin for 5
Rest 60, repeat circuit three times.
DB row 4x8x60
superset with Press downs 4x10
Facepull 3x12x84/96/96
Seated Cable Row (hammer grip) 3x12x108
Rear Delt Raise 3x10x8/10/15
super set with hammer grip skull crushers 1x10, 2x15 w/ 20lbs in each hand
Then sprints:
4xone side of our track (it’s small, probably somewhere in the 20-30 yards neighborhood)
Deadlift 3x3x355 (85% of max)
Reverse Lunge 4x8x115
Hanging Leg Raise 3x8
Bench 3x3x195
-got it but the bar was moving really slow on all reps. No sticking points, though.
-super set with reverse grip EZ bar curls 3x10
rest 2-3mins
OH press 4x7x90
superset with DB curls 3x10
rest 90sec.
Low incline press 4x10x40
superset with low pulley ER 3x10
rest 90
Dips 1xF (8 reps, awesome)
Stretch, done.
Squat 2x5x245, 1x7x245
Good Morning 4x10x155
Pallof Press 3x(3x10s)x53lbs
Pull ups 4x3
Chin ups 4x3
Hammer grip chins 4x3
60 sec between sets
DB Row 4x9x60
superset with press down 1x10x96, 3x10x108
Cable Rows 4x12x108
superset with DB skull crushers 4x10x25lbs
Rear Delt Rais 3x10x15lbs
Bench 2x3x197.5, 1x2x197.5
failed on the last rep
OH press 4x8x90
Low incline press 5x10x40
Some sets of various curl movements thrown in there too.
The plan was to do a few sets of push ups to failure after all this. Well…that didn’t happen. So, I’ll be doing that in a PM work out tonight with some extra upper back work (w/ bands).
Push ups 5x10
alternating with
OH squats w/ broomstick 5x10
Band Pull aparts 4x15 w/ mini band
Foam roll calves, hams, glutes, quads, IT Band, back.
Squats 2x5x225, 1x7x255
And that was about all I did today. Felt really fried. Knees didn’t feel great (first time in a while that’s happened) so I called it good, stretched out then left. Feeling pretty beat up. Deload next week.
Squats caught up with me today. Crazy sore hamstrings.
Pulls ups 5x3
Chins 5x3
Hammer grip chins 5x3
all done at body weight. 60 seconds rest between sets
press downs 4x10
DB Rows 4x10x60
Cable Rows 5x12x108
super set with DB skull crushers
Craptastic training today:
Bench
barx10
95x5
135x3
185x1
205x1 very easy, felt like 150
225x0
225x0
I’m a weak piece of shit on bench press and clearly whatever I did these last few months did not work well. Back to the drawing board. So after this I was pretty fucking pissed
Close grip 2x5x135
Neutral grip chins 1x10 (most chins I’ve ever done in a row)
Left.
Down Week: squat day
easy 3x5x185 backsquat
-tried to focus on sitting way back. Wide stance
In between did a couple of sets of three on pull ups and some rear delt raises
RDL 2x10x225
Lots of mobility stuff as well.