Hey, rfstef22! I’m really bad about videos, I need to get better because it’s super helpful to see my own form and see where I’m going wrong. It’s definitely a goal to get more video in my log here. Thanks for checking it out.
Cycle 3, Week 2
Bench
2x10@bar, 2x8@65, 2x3@80, 2x3@90, 11@100(2 rep PR), 5x10@75
*I had great control and form during this set. Had a spotter this time so that always helps my confidence a lot. The 5x10@75 was easy as well
Pullups(superset with 5x10 bench)
5x2@BW (pronated)
DB Flies
3x10@15s
DB Incline Press
2x6@30s, 6@35s
BB Row
10@95, 3x8@115
DB Farmer’s Walk
2x~50 yards@45s
Pullup-Deadhang(superset)
2x1@3 sec hold
[quote]CamBam wrote:
Hey, rfstef22! I’m really bad about videos, I need to get better because it’s super helpful to see my own form and see where I’m going wrong. It’s definitely a goal to get more video in my log here. Thanks for checking it out.
Pullups(superset with 5x10 bench)
5x2@BW (pronated)
DB Farmer’s Walk
2x~50 yards@45s
Pullup-Deadhang(superset)
2x1@3 sec hold
[/quote]
Nice job on the pull-ups. You don’t post videos and I don’t do pull-ups well, I do them with assistance… can’t wait for videos!
Squat
2x10@bar, 2x6@95, 2x5@135, 4@165, 3@185(add belt), 2@205(1 rep PR)
*This was so shitty. I was already feeling weak at the 165. Was suppose to do 5 reps at 165 but barely got 4. Then the 185 was really hard with the belt so I knew I was in for it with the 1+@205. In the back of my head I wanted 3 reps but I almost lost it on the 2nd rep due to drifting to the right a little bit so I was happy to at least complete the rep. Meh, just wasn’t a good squat day.
Paused Squats(3 sec at bottom)
4@95, 4@115, 4x4@135…These went much better than the above squats.
Bench
2x10@bar, 2x8@65, 5@85, 3@95, 4@110(PR)
*Not great…I was a little less steady than last week’s benching. The 4th rep was really ugly and I was grooving all over the place. Got it up but definitely would never go through in a meet.
Close Grip Bench
5x10@75…super easy. First time doing close grip and I actually found it a little easier than my regular grip @75
Pullups(superset)
5x2@BW
DB Rows
3x8@70s R/L
OHP
3x5@65…seeing improvement here.
DB Incline Press
8@20s, 8@25s, 8@30s, 7.5@35s
Shoulder Press
3x10@50
Lat Pulldowns
3x8@90
*Towards the end of this workout, I had zero motivation and my lifting got lazy and shitty. Time to leave the gym when that happens, MEH.
Deadlift
2x8@135, 5@185, 3@225, 6@245(match PR), 5x10@155
*This was real rough. I’ve got to work on resetting when I need to. 1-4 were okay, my 5th rep I should have reset for so it was really slow and wiped me out. So I reset before the 6th rep and pulled it up okay. But I was wiped out so I stopped there.
OHP(superset with 5x10 deads)
5x10@bar
Front Squats
2x5@bar, 5x5@95
*I had a friend come show me proper technique with these yesterday. I finally got it! Did 1@135 yesterday, so just kept it at 95 today because my shoulders are a little bruised getting use to the new technique I learned.
BB Ab Rollouts(superset with squats)
4x10
All supersetted:
Sitting Arnold Press
3x5@25s
Hypers
3x20@BW
DB Side Bend Abs
3x15@25 R/L
Deload week, Squat
Back:
2x6@bar, 2x5@95, 3x5@135
Paused(3sec count at bottom, no belt):
4@135, 4@145, 3x4@155…phew, these are tough but are great for learning to not relying on your belt and focus on your breathing and staying tight.
RDL
8@135, 4x8@155
Walking Lunges, 35lb plate held overhead
4x12
Racked Squats
3x5@95
Pullups(superset)
3x3@BW(neutral grip)…HUGE for me. I’ve just recently been able to do BW pullups and was stuck at 2 for a while, finally worked up to 3 today. These are all about persistence and just fucking doing them because eventually they improve
Close Grip Bench
2x10@bar, 8@65, 5@85, 3x6@95, 2x4@105…This went really well. For some reason the closer grip feels just as strong if not a little stronger than regular grip? And I already have long arms so I’m not sure if I just felt strong today or what, because I know the bio-mechanics of a closer grip being stronger doesn’t make sense? I don’t know…
Coyotegal, I hate them! haha. But they are necessary and I’ve found that out the hard way, so deload it is!
Deload
Deadlift
2x8@bar, 2x6@135, 2x5@185, 3x5@205…did this with no belt. The intention was to actually do 3x5@225 but I felt weak so stayed at 205 like I needed to.
Speed DL: 15x1@155 in 3:45…fast, but not really explosive. Just wasn’t feeling it.
*Shitty workout. I had zero motivation and my right elbow was hurting. I attempted to throw pullups in but that was when my elbow hurt the worst. On to the next.
Bench
2x10@bar, 2x8@65, 5@75, 5@90, 11@100(match PR), 2x10@75, 3x5@100
*So this was not my smoothest bench day. I was just straight up tired and struggled through reps 7-11. Went for a 12th to get a PR but was not close. My back just got fatigued quickly. Worked on my feet position and activating my lats a bit more with the heavier weights in the 3x5. Usually I do a 5x10 big but boring kind of deal for volume, but not working for me anymore.
Cable Lat Pulldowns
Regular:10@90, 10@105
w/ 1 mini band: 4x8@90
*Ouch, the bands added on were so rough, but I suggest them…make a bigger difference than I thought it would.
OHPress
8@bar, 2x5@65
OHPush
5@75,5@85, 5@95…trying to get more into these. Decent first attempts
Banded Triceps Pulldown
3x15@1 mini band
DB Front Raises
3x12@15s
DB Running Curls
3x12@15s
Deadlift
2x5@145, 2x5@135, 5@175, 5@205, 10@230(belt and PR of some sort), 4x10@155, RDL:10@155
*Soooo to be straight up, I was on my period today and feeling quite horrible, but it’s deadlift day. Fuck periods on deadlift day. I surprisingly felt really strong and did well today on form etc. The rest of my workout was not so great because then I started feeling nauseous and all that shit. Ah well.
3 rounds
Leg Curls: 8@“70”
Leg Extention: 10@“110”
Kettle Bell swings:15@30lb
Iso Cable Rows
10@75, 10@90, 3x10@105
Randoms front squats and evil eyes at all the fuckin idiots in my gym.
Squat
2x8@bar, 2x5@95, 2x3@135, 3@155, 3@170(add belt), 4@200(PR…2@205 before and 4@195 a couple weeks ago)
*Maybe had a 5th rep in me on this but was hesitant. I had 3 reps in my head so my decent on the 4th rep was really slow and messed me up. But I did pretty well, just next time I need to just do it and not be thinking about it so much.
Paused Squat
4@135, 5x4@145
Walking DB Lunges
5x12@30s
Jump Rope
4x50 jumps
Banded Hamstring Curls
3x20@one heavy band
Hanging Legs Raises
5x10…I need to get better at these for sure
Bench
2x8@bar, 2x6@65, 2x3@85, 3@95, 6@105, 3@105, 5x5@95
*It was not a good bench day. I just felt really weak and was not able to be explosive. I tried to be explosive with the reps at 95.
Bent over DB Rows
4x10@65
Alternativing DB Incline Bench(superset)
4x12@30s
4 rounds:
OHP: 8@bar
Alternating DB Curl:12@20s
Overhead Tri Extentions: 12@25lb plate
Side Bends:10@25lb plate
Plate Choppers:12@25lb plate
Knees Up, Wide Grip DB Bench
3x8@25s
DB Shoulder Press
3x5@25s
Leg Raises
2x12
*Lots of accessory today, but I was irritated about poor bench.
Squat
2x8@bar, 2x5@95, 2x3@135, 3@155, 3@170(add belt), 4@200(PR…2@205 before and 4@195 a couple weeks ago)
*Maybe had a 5th rep in me on this but was hesitant. I had 3 reps in my head so my decent on the 4th rep was really slow and messed me up. But I did pretty well, just next time I need to just do it and not be thinking about it so much.
Paused Squat
4@135, 5x4@145
Walking DB Lunges
5x12@30s
Jump Rope
4x50 jumps
Banded Hamstring Curls
3x20@one heavy band
Hanging Legs Raises
5x10…I need to get better at these for sure
[/quote]
You get a TON done at the gym per workout. Well done.
rfstef…I only get 3 days of the week usually to work out so I sometimes go overboard with accessory work. It’s just a lot of pent-up energy I guess?
Cycle 4, Week 2
Deadlift
2x8@bar, 3x5@135, 5@155, 3@190, 3@215, 9@240(about a 3 rep PR), 5x5@185
*Felt great and strong today. The 190 and 215 reps went up easily and quickly. I’ve started pushing my knees out a lot more and being able to engage my glutes/hams better that way. I have long legs, so I needed to find just the right amount of bend in the knee and such. I think I got it.
Front Squats
5@bar, 5@65, 5@95, 3x5@105…so exhausting! I’m gonna get better though since I’ve gotten the majority of form down.
Pushups
5x5
Dead Hangs(no idea what to call them…hanging from a pullup bar since my elbow has been giving me trouble of recent on pullups…sad:(
5x8 seconds
Squat
2x8@bar, 2x5@95, 5@135, 3@155, 5@170(add belt), 3@190, 2@210(1 rep PR)
*This was tough but pushed through really well. However, my energy was zapped afterwards so short rest of the workout.
Paused Squats
4@135, 4x4@145…so exhausted on these, but still was able to be explosive.
RDL
3x10@155
DB Lunges(superset)
3x16@25lb plate overhead
well, I do them with assistance… can’t wait for videos!
