Starting a workout log just to keep myself accountable, and to track my progress.
About me:
19 years old
6’2" 205ish lbs
Bench 315 (paused)
Squat 425
Deadlift 555
OHP 200x1
Basic week is as follows;
Sunday: Back squat / Bench / Upper body hypertrophy
Monday: Front squat / Back&Biceps
Tuesday: Deadlift / Front squat / OHP / Upper body hypertrophy
Wednesday: Front squat
Thursday: Back squat / Bench / Upper body hypertrophy
Friday: Front squat / Back&Biceps
Saturday: Front squat
Tuesday: 11/17/15
Dead-lift
135x5
225x5
315x5
405x3
500x4 (wanted 6 but haven’t had too much sleep recently)
OHP
95x12
135x5
135x5
170x5
Front Squat
135x5
185x3
225x1 (paused)
255x1 (paused)
Floor Press
135x12
185x12
225x10
Dumbbell Shoulder Press
40sx10
60sx10
70sx8
80sx6
90x2 (tough getting the first one with no help)
Dumbell lateral raises
3x12 30 lbs
tricep pushdowns
40lbsx40
30lbsx30
20lbsx20
overall not bad dead-lifts could have been much better
So… I went a little crazy today…
front squats
45x8
135x5
185x3
225x1
275x1 (3 second paused)
275x1 (1 second pause)
275x1
225x3 (5,3,1 second pauses)
Pull-ups
3 sets of 15 unweighted
10 with 45 lbs added
5 with 45 lbs added
5 with 70 lbs added
5 with 90 lbs added
5 with 100 lbs added
12 with 45 lbs added
22 unweighted
10 1 1/2 pullups (up / halfway down / up / all the way down) <— is 1 rep
took an hour break, friend texted me and i decided to go back to the gym
box squat w/ wraps
45x10
135x10
185x5
225x5
275x3
315x1
365x1
385x1
405x1
425x1
rowing machine
2000m in 6:55.8
Well this is my planned low volume front squat day, but it ended up being a ton of volume. Tomorrow I will replace back squats with front squats since I did box squats tonight.
11/19/15
Bench
45x30
160x5
185x5
225x5
245x5
275x3
225x15 (last one paused)
Backsquat
45x10
135x5
185x5
225x5
275x3
315x1
225x10
315x1
185x20
315x1
135 lbs to flower by moby (bring sally up/down)
push press
3x5 @155
power snatch
3x1 @135/155/155
floor press
135x10
185x10
225x10
275x1
295x1
315x1
tricep rope ext
4 sets of 12
tricep overhead rope ext
4 sets of 12
11/20/15
Running on NO sleep went to the gym at 6 am…
front squat
45x10
135x5
185x3
225x1
255x1
275x1
295x1 (beltless, no knee sleeves)
bent-over rows
45x10
135x5
185x5
205x5
255x3
205x8
Pull-up
3 sets of 15
incline dumbbell curls
40s x 8
37.5s x 8
35s x 8
32.5s x 8
30s x 8
11/21/15
Came home from college last night decided to lift with my friend from home, so we hit back and biceps… again
front squats
45x10
135x5
185x5
225x1
275x1
295x1 w/ wraps
back squats
45x10
135x5
185x5
225x3
275x3
315x1
365x1 paused
pullups
15
8 w/ 45 added
5 w/ 70 added
5 w/ 90 added
25
bent over rows
135x10
185x5
225x5
275x3
135x20
11/28/15
took this past week off cause I’ve been feeling really beat up from squatting everyday. Did a lot of hiking and climbing over the last week and todays workout wasnt too bad.
Bench
45x10
135x10
155x5
185x5
205x5
230x5
255x5 last one paused
squat (switching to highbar for a few months)
45x10
135x5
185x3
225x10
260x8
280x6
300x4
These felt sooo much harder than i thought after mainly doing low bar for the past 6 months or so
front squat
45x10
135x5
190x5
225x5x4 (4 sets of 5)
floor press
135x10
185x8
225x12
abs
3 sets of crunches (regular/left side/right side)
3 sets of 10 hanging knee raises
11/30/15
Bent-over Row
135x5
155x5
185x5
205x5
225x5
Weighted pull-ups
+55 x5
+65 x5
+75 x5
+80 x5
+90 x5
Pull-ups
12
12
14
12
Low row
4 sets of 8-12
160
180
200
140 for a bunch
Incline curls
40s for 3 sets of 8