Bench
45 x5
45 x8
135 x5
225 x5
275 x4
315 x3
365 x0
(added reverse bands)
365 x3
405 x3
455 x3 x1
Decline Bench
225 x6
225 x8
225 x5
Dips
bw x3 x6
Rear Delt work
Heavy xa lot xa lot
Incline walk
15 minutes.
holy shit man, you move some heavy ass weight. I like the way you have this set up. is this split inspired by 5/3/1 or more so from like westside? either way keep training this way it is working for ya. your log also has made me realize i should make use of my mini bands and do a lot more band pull aparts as well as some banded good mornings, keep up the good work.
[quote]goodfellow90 wrote:
holy shit man, you move some heavy ass weight. I like the way you have this set up. is this split inspired by 5/3/1 or more so from like westside? either way keep training this way it is working for ya. your log also has made me realize i should make use of my mini bands and do a lot more band pull aparts as well as some banded good mornings, keep up the good work. [/quote]
To be honest, it’s kinda a blended 5/3/1 Westside deal. I don’t always go for 1RM, but I focus on consistent rep and weight progression over a long time. I throw in dynamic work to a certain degree, but not a ton.
I strongly recommend bands as a good in between sets and good tools to help develop strength.
Squat
45 x5
135 x5
225 x5
315 x5
405 x5
495 x3
545 x1
(added strong bands reverse)
585 x3
(added doubled monster minis)
675 x2
hack squat
315 x20
Bench
185 x26
Lying leg curls
85 x5
105 x5
125 x3 x3
30 x5(5 second negative)
So, this week will be retesting maxes post-band work.
Bench
45 x5
45 x5
95 x5
135 x3
185 x3
225 x3
275 x3
315 x3
365 x1 (Official PR, woohoo!)
Lateral Raises
45 x2 x6
50 x6
Behind the neck push-jerks
145 x4
165 x3
195 x3
215 x3
Face pulls
30 x10
50 x10
70 x10
90 x10
110 x10
20 x15
40 x15
Squats
135 x2 x5
225 x5
315 x5
405 x3
495 x2
545 x1
605 x0 (got greedy, wanted to break 600. Cut it was high and then fell forward on the way up).
Bottom up squats
Top half only
495 x5
545 x5
595 x5
Stir the pot
10 /side
5 /side
8 /side
Chest-supported row
135 x3 x3
Great progress in here. Awesome work on the bench PR and you are a strong squatter my friend.
I have lost count of how many times I’ve gotten greedy and screwed up a lift like that. Keep trucking on it, I have a feeling you’ll crack 600 sooner rather than later.
[quote]DoveofWar08 wrote:
Great progress in here. Awesome work on the bench PR and you are a strong squatter my friend.
I have lost count of how many times I’ve gotten greedy and screwed up a lift like that. Keep trucking on it, I have a feeling you’ll crack 600 sooner rather than later.[/quote]
Thanks! I never bring a camera on the days I actually hit awesome stuff. Like today. See next post.
deadlifts (numbers are weird because of kg bumper plates, these are in lbs)
155 x5
265 x5
353 x5
442 x3
530 x1
580 x1 (NEW PR!!!)
Swiss ball reverse hypers
bw x3 x10
kroc rows
100 x18 /side
lat pulldowns
70 x7
90 x5
110 x3
70 x10
tricep pushdowns
70 x15
110 x12
130 x10
170 x5
110 x15
70 x10
70 x20
Band pull aparts
Monster mini x3 x20
Bench
135 x5
225 x5 (fat gripz on this set)
275 x10 x3 (10 sets, all super fast)
Rear delt rows
80 x15
110 x15
140 x15
100 x3 x10 (lots of body english in all of these)
Also, am currently doing Leangains with a huge intra-workout protocol (for example, yesterday I had 2 Finibars, 3 scoops workout fuel, 4 scoops MAG-10, 2 scoops Anaconda). Lunch usually around noon, then workout around 4, then dinner around 7.
I’m holding off on doing squats until my new knee wraps arrive.
Deadlifts
155 x4
265 x3
353 x3
442 x3
530 x2 x1
Too early to try and hit 580 again
353 x3 x3
kneeling cable crunches
med heavy x2 x10
heav x2 x10
Squats
45 x5
135 x5
225 x5
315 x3
(added monster minis)
315 x3
335 x3 x3
365 x3 x3
OH Squat Partials
Set bar the height at which I’d be in the hole
95 x5
135 x5
155 x5
185 x5
205 x3
DB Pullovers
75 x3 x5
lying hamstring curls
90 x12
120 x8
140 x8
160 x8
congrats on the bench PR! i’m sure you’ll be squatting over 600 soon too, good shit in here man, keep killin’ it!
Rear delt rows
a lot x a lot x alot
Bench
Band pull aparts between sets
45 x5
135 x5
225 x5
275 x5
315 x4
345 x2
365 x1
435 x1 (lockout only- just to overload for the next attempt)
385 x0 (dang! Need more tricep strength)
315 x3
315 x1
405 x1 (again, lockout only)
Shrugs
So two discoveries today: I have never gone heavy enough on shrugs to really feel it from shrugs alone. Also, when I thought I maxed out the bar at 675 with my reverse bands, I was wrong- the band took up one plate’s worth of space, hence the 765. I turned a few heads.
405 x5
495 x5
585 x5
675 x5
765 x3, 2, 3, 1
Deadlifts
185 x5
275 x3
365 x3
455 x2
545 x1
595 x0 (pulled to the mid knee, just couldn’t pull further)
Rack pulls
595x5
675x3, 1
Good mornings
Strong band, 50 lb db 5x5
Squats
245 x5
335 x5
425 x3
515 x1
585 x1
Leg curls (standing)
average band x8 /leg
Prowler Push
+90 straight handles x30 yards x2
+90 low handles x30 yards
Squats with chains
245 + 50 lb chain x3, 10
deadlifts
235 x3
235 x3
325 x3
415 x3
+choked monster minis
415 x3 x3
-bands
505 x2 x1
kroc rows
100 x20
100 x10
Abs
hanging leg raises- 3 x12
palloff press and hold- 20 s. per arm, 12 s. per arm (100 lbs)
GHR
jerry-rigged with a lat pulldown
bw -70 x3 x6
Holy shit, my first time in here. Big numbers all over the place. Really, really solid work.
[quote]giterdone wrote:
Holy shit, my first time in here. Big numbers all over the place. Really, really solid work.[/quote]
Thanks! I always appreciate the comments.