Deadlift
2x10@bar, 3x5@135, 5@135(RDL), 5@185, 3@205(add belt), 6@235, 5x10@155
*This was tough. I felt very tight and tired for most of this. I think that’s mainly due to the fact I slept on a futon with a mattress pad over it last night. Which I will be doing for the next month while I’m in a different town taking a college course. Meh, I’ll make due. I’m looking into trying Crossfit for the month as well while I"m here. We’ll see.
Push Press
5x6@65
BB Lunges
5x10@65(superset with pushpress)
Assisted Pullups
5x3@ one mini band, held at the top for 3 sec on the 3rd rep of each set
Box Squats
2x8@bar, 2x5@95, 3@135, 2@155(add belt), 9x3@165
*Tried to take about 30 sec between each set. The last 3 sets were very difficult and more like a minute apart.
RDL
3x8@135, 3x3@185
BB Roll Out Abs
3x8@135
Assisted Pullups
5x3@ 1 mini band
Swam 1000 yards after this workout as a loosen swim.
*Typing this workout doesn’t seem like much, but it was pretty rought. The RDL’s murdered my hamstrings, and that’s what I was going for. The pullups felt pretty good, not easy but I still was able to get 5 sets in. Going to start working on 4-5 reps with those from now on. Time for BW pullups dammit!
Bench
2x10@bar, 2x8@65, 2x5@85, 5x5@95, 20@65
*This went pretty well, was going for some moderate speed in the 5x5@95 and did just that. Felt good.
OHP/Push Press
8@bar, 6@55, 3x6@65
*the 3x6@65 were push press because it was too heavy for me to do OHP. Definitely need to work on those bad boys.
BB Rows(super set with OHP)
12@bar, 12@55, 2x12@65, 20@65
Deadlift
2x8@bar, 8@135, 2x5@135, 2x5@185, 5@205, 3x225(add belt), 3x3@245
*These were not pretty at all. Felt way too heavy, honestly. The third rep of the 245’s were struggle town USA and some hitching.
Front Squat
2x8@bar, 5@65, 4x5@85
*This form felt the best so far and fairly easy.
BB Circuit: 12 squats, 6 OHP, 12 deadlifts, 12 bb rows
1 round@bar, 1@55, 4@65
*Exhausting for sure, but did well on the OHP, never needed to use leg drive.
Assisted Pullups
4x4@ 1 mini band
DB Front Raises
4x16@15s
Banded Pullaparts(superset with FR)
4x10@ 1 mini band
Iso Rows
5x10@2p…about 30 sec rest in between
Hanging Leg Raises
4x12
Jump Rope(superset)
4x50 jumps
Squat
2x6@bar, 2x6@95, 2x3@135, 3@155, 2@165(add belt), 5x2@185(PR), 10@135
*This went great. 185 moved pretty well, not the fastest but pretty damn good. The 10@135 felt effortless except last 2 reps.
Iso Leg Press(the leg press at the gym I am using is more of a half-leg press. Doesn’t have as much range of motion)
12@1p, 12@2p, 12@2.5p, 2x12@3p, 8@3p(legs at same time)
DB RDL
4x12@50s
Hanging Leg Raise
3x10
Rowing
500m warmup
100m sprint, rest, 200m sprint, rest, 300m sprint
Total of only 1300m
Treadmill
.5 mile warmup, 10x(.25@8mph, .1@3.5mph)…total of 4 miles
Today, Maintenance Week 1
Bench
2x8@bar, 8@65(paused), 2x5@75(first set paused), 5@85(paused), 3@95, 5x3@105(PR), 17@75
*This was okay, pretty basic. I threw some paused stuff in there because I though I’d end up doing paused as my main set but I wanted to go heavier.
Deadlift
2x8@bar GM, 3x6@135, 2x5@185, 3@205, 3@205(add belt), 3@225, 1@245, 1@275, 0@300(meh), 1@275, 2x3@225
*Not sure why I wanted to go for a 1rep but was at 275 already and it was decently easy. 300 got up about an inch from the floor. Oh well.
Good Mornings
10@bar, 10@65, 2x10@85
Front Squats(superset)
3@55, 2x3@85
Cable Ab Pulldowns
15@“80”, 2x15@“90”
*very unmotivated and tired about the pulls. So didn’t do much afterwards, didn’t get the workout I wanted. It’s been a long week.
Squat
2x8@bar, 2x6@95, 5@135, 5@155(add belt), 2@185, 3x1@205(PR)
*Was able to make it out of my sticking point pretty decently on all three reps @205. The second one was the best, I didn’t take so long with the bar on my back. I definitely need to work on just doing the lift and not prepping. It’s wasting energy. Same for deadlift.
Paused Squat
5x5@135…about 2-3 sec at the bottom pause
Maintenance, Week 2(extra day because I was bored)
Dealift
2x8@bar, 2x10@115, 2x8@165, 10@185, 8@185
*These were all easy and fast.
RDL
2x8@145
BB Shrugs
3x6@115
DB Isolated Curls
2x12@20s
Rollout Abs
3x10
Calf Raises(supersetted)
3x12@2p
Cable Side Rotational Abs
3x10@“40” each side
Trained with 2 female friends of mine. Just did this for fun really and joined them in what they were doing. I typically don’t do as much isolated movements as they did but I enjoyed mixing it up.
Squat
2x8@bar, 2x6@95, 6@115, Box: 5x5@135(belt)
*felt really weak yesterday so decided to do box squats with some explosion. Kinda worked out okay.
Front Squats
*pyramid scheme up to 6 @65: 1,2,3,4,5,6,5,4,3,2,1…total of 36 reps. Took 15 seconds in between each set. Great way to get some volume in a very short amount of time. Also, good time to work on my front squat form.
Pullups
4x4@1 mini band(2 sets neutral, 2 sets pronated)
Lat Pulldowns
2x8@“100”
Walking DB Lunges
14@25s, 3x14@30s
Incline Pushups(superset)
4x10
Bench
3x8@bar, 5@65, 5@80, 5@95, 2@105, 1@115, 1@120(5lb PR!), 0@125
*Decided to see if I had 120 in me yet and I got it pretty smoothly! Went for 125 but descended a little to the left on my chest so that threw me off and I couldn’t recover. Could have tried again, but pressed for time.
DB Incline Press
2x12@30s…went to fail
Standing DB Rows(superset with incline press)
3x6@70s
DB Lat Raises
3x8@15s
Assisted Pullups
4x5@“-30”
Machine Shoulder Press
3x10@50,50,40
Cable Face Pulls
2x12@“100”
DB Skullcrushers
3x10@15s
Worked out with 2 other girls today and jumped in with their planned workout. Don’t usually do this much due to time constraints but I enjoyed it a lot. I find I like to have a bunch of different exercises and supersetting. Keeps it interesting.
Deadlift
2x10@bar, 2x6@135, 5@185, 3@205, 3@225(add belt), 3@245, 12@185, 8@185, 6@185
*Just working up to a heavy triple. My PR for 3 is 265 but this still felt really heavy but my form was in check, so I was happy with that. The reps @185 were really tough. I took only about a minute in between the 12, 8 and 6 so by the 6, I was huffing and puffing. Form held though, just went very slowly at the end. I was going for moderate intensity/high volume and I got that for sure.
Leg Press
3x10@2p
Chest-Supported Tbar Rows
3x8@45
Goblet Squats(superset with rows)
3x8@45
BB Rows
3x10@95
Cable Ab Pulldowns
2x12@“120”
Cable Ab Twists
2x10@“60”
Starting 5/3/1 back up where I left off…thinking of changing my program though, but I’m gonna give this cycle a try first
Cycle 3, Week 1
Squat
box jumps, 3x8@bar(knees were achy and needed a lot of warmup), 2x5@95, 3@135, 4@140, 5@160, 8@180(added belt and pretty much a 2 rep PR!), 2x8@135
*My form felt the best it’s felt in a few months. Just tried to stay very tight and focused on pushing my knees out as hard as possible. Stayed controlled and got a PR.
Box Squat
3x6@135…fast and explosive, no belt
Superset:
RDL
4x8@135
Walking Lunges
4x12@25lb plate held over head
Box Jumps
3x8
Superset:
Lat Pulldowns
3x10@“100”…strict
Hypers
3x12@BW
Low-Row with wide neutral grip
3x10@“85”
Hanging Leg Raise
3x12
Abs:
3 rounds: 12 slow leg lowers, 12 slow mtn climbers, 20 Russian twists with 18lb med ball
Deadlift
10@bar, 2x8@135, 5@160, 5@195, 12@220(about a 2 rep PR. I’ve done 8@225 and 14@215), 4x10@155
*I felt so strong on these. Maybe could have done another but I knew I had a lot left of my workout and 12 was already more than what my goal was for today.
Assisted Pullups (superset with 4x10 deadlifts)
4x5@1 mini band
Paused Squats
8@bar, 5x6@95
OHP(superset with squats)
5x8@bar
BB Rollout Abs
4x8@95
Pushups(superset)
4x5
Superset:
BB Isolated Curls
3x10@22.5
DB Iso Front Raises
3x12@15s
Suitcase Abs
3x15
Bench
2x10@bar, 2x8@65, 2x5@85, 12@95(1 rep PR), 5x10@75
Done after a long day of work and the gym was about to close so everything was done efficiently and quickly. However, I didn’t rush getting to the top set, I warmed up sufficiently. Felt tight and steady for most of it. The last rep was a real grinder, but still got it easily enough.
Box Jumps(superset with bench 5x10)
5x10
DB Rows
3x8@65 R/L
DB Incline Bench(superset with rows)
3x8@30s
Cable Triceps Pulldowns
3x15@“25”
Cable Face Pulls(superset with pulldowns)
3x15@“42.5”
Squat
2x8@bar, 2x5@95, 5@135, 3@155, 3@175(add belt), 4@195(match PR)
*I went for a 5th rep and barely missed it, it’s sickening. My spotter only had to press up a little bit for me to get it but I was firmly and completely stuck at my sticking point for a good 5 seconds. Frustrating, but next time I’ll get it.
Box Squats
2x8@135
Paused Squats
4x4@95…these will be added into my training a bit more to hopefully help with pushing past that sticking point.
RDL
8@135, 3x8@155
Assisted Pullups(superset with RDL)
4x5@1 mini band (pronated)
Deadlift
2x8@bar, 3x6@135, 2x3@185, 3@205, 8@235(technically a 2 rep PR), 5x10@155
*I felt strong up until the 235. I wasn’t setting up correctly and just not focusing on form like I should have been. Also had some heartburn for some reason which didn’t allow me to push out on the belt as much as I usually do.
Jump Rope(superset with 5x10 deadlift)
5x50 jumps
Front Squats
5@65, 5@85, 5@95…terrible. These are just so hard for me. I refuse to give up on them though
Paused Squats
4x5@95…about 4 sec count at the bottom.
Deadlift
2x8@bar, 3x6@135, 2x3@185, 3@205, 8@235(technically a 2 rep PR), 5x10@155
*I felt strong up until the 235. I wasn’t setting up correctly and just not focusing on form like I should have been. Also had some heartburn for some reason which didn’t allow me to push out on the belt as much as I usually do.
Front Squats
5@65, 5@85, 5@95…terrible. These are just so hard for me. I refuse to give up on them though
[/quote]
First, heartburn + deadlift = ugh. Second, I browsed your logs quickly and it seems like you are a deadlift lover like I. I hope to see some videos soon (I love watching other people deadlift, squat, and bench). It often helps me figure out what adjustments I can/need to try.