Week 1, Rep Bench
Bench
3x10@bar, 2x8@65, 5@85, 8@90,8@95, 8@100
Close Grip Bench
2x8@95
Paused Bench(~1in above chest)
3x10@75
Lat Pulldowns
4x15@“90”
DB Front Raises
3x10@15s R/L
DB Iso Curls
3x10@15s R/L
Pullups
3x3@BW neutral
Forward Sled Drag
6x~25yards@4 plates
Yoke Walk
4x~5yards…first attemt. The yoke 275lb by itself so yea. Just a little heavy for me but I still was able to lift it and walk very short distances. I was getting a better hang of it as I went.
Week 1, Speed Squat
Squat
3x8@bar, 2x5@95, 3@135, 3x8@145
Front Squats
2x5@95
Paused Squat(pause and go)
2x8@115
Reverse Hypers
3x10
Hanging Knee Raise
2x8
Week 1, Body/Miscellaneous
OHP
2x8@bar, 5@65, 3x5@75
Assisted Pullups(superset)
2x5, 3x10@light band
DB Bench
6@35s, 3x12@25s
DB Bent Over Rows
2x15@60 R/L
Incline Situps
2x20, 10 with med ball
*My neck/trap area on the left side got tweaked and it just got worse throughout the workout. I very quickly lost all motivation and got in a bad mood. So my workout demonstrated that. Sigh
Random Day
I was supposed to start Week 2 and do speed deadlift. However, I had a horrible day at work and have been dealing with a neck spasm issue so I quickly decided to not do deadlift today.
Deadlift
2x8@bar, 3x5@135, 8@195(mistake reading the program), 3x3@185…outta there
Leg Extension
3x8@90
Reverse Hyper
3x10
Knee Pushups
3x10
Leg Press
3x8@2p
Russian Med Ball twists
2x30@15lb med ball
Week 2, Speed Deadlift
Deadlift
2x10@bar, 3x5@135, 2@185, 8x3@195…pretty explosive especially on the first rep. I had to be conscious that I was setting up properly on the 2nd and 3rd reps, however, or the bar floated forward and it wasn’t explosive.
Block Pulls(~2-3in)
2x5@185
Deficit Pulls
3x8@155…ouch on the hamstrings
Banded GHR
10 with no band, 3x8@1 mini band
Hack Squat
8@25s, 3x8@45
Pushups
4x8
Hanging Knee Raise (arms in the slings)
3x8
From 2 days ago, Week 2, Heavy Bench
Bench
3x8@bar, 8@65, 2x5@95, 2@105, 5x2@115
Close Grip Bench
2x5@105
Paused Bench
2x8@95
Superset:
BB Rows
3x10@95
Front/Side Raise
3x8@15s
DB Iso Curl
3x8@15s
Cable Row
3x10@90
DB OHP
3x10@20s
Cable Triceps Pushdown
3x10@“90”
Week 2, Rep Squat
Squat
2x8@bar, 2x5@95, 5@135, 3x8@155(belt)
Front/Oly Squat
8@95(front)…killed my right wrist so did 8@115 Oly squat next
Paused Squat
3x10@115…pretty easy, except that my upper back and traps have just been ridiculously tight for the last week. Very difficult and painful to keep my back tight on those paused squats. I’m even on muscle relaxers to help. Clearly some smashing of those muscles with the lacrosse ball willl have to be happening.
GHR
3x12@BW
Reverse Hyper
3x12@BW
Incline Russian med ball twists
3x20
Week 2, Body Day
Assisted Pullups
5x6@1 mini band
Pushups
5x6
DB Bench
12@25s, 12@30s, 3x12@35s(big PR)
Neutral Lat Pulldowns
3x12@90
DB Lateral Raise
3x8@15s
Step Ups
3x8@40lb kettlebell R/L
Hanging Knee Raise
4x10
Stridor
3x8 R/L@3p
Week 3, Rep Deadlift
2x8@bar, 2x5@135, 5@185, 3x8@205
Block Pulls
2x6@185
Deficit Pulls
3x10@155
I don’t remember everything else I did, but I know I did some cable woodchopper abs.
Week 3, Speed Bench
Bench
3x10@bar, 8@65, 5@85, 8x3@95
Close Grip Bench
3@105(too slow), 2x5@100
Paused Bench
2x8@85
Lat Pulldown
3x10@90
BB Row
3x10@95
DB Shoulder Press
3x10@25s
DB Rows
3x12@65
Random Abs
Week 3, Heavy Squat
Squat
3x8@bar, 2x5@95, 2x3@135, 5x2@185…felt really heavy, need to get on the mobilization grind. Just too tight to be effective in my back.
Front Squat
2x2@135
Paused Squat
2x5@155
GHR
3x12@BW
Strait-Leg Reverse Situps
3x15
Week 3, Body Day, Yesterday
Assisted Pullups
2x5@1 mini band, 3x12@1 light band
Pushups
4x8
DB Bench
12@30s, 8@35s, 3x8@40s
DB Iso Curls
3x10@15s
DB Lat Raise
3x8@15s
Inverted Pullups
3x8
Mtn Climbers
3x40
Week 4, Heavy Deadlift
2x8@bar, 3x5@135, 5@185, 3@205, 2@225, 3x2@255(belt), 5x3@225
*This felt so heavy and terrible. I think I’m going to stop doing speed days and get my heavier volume back in there. My body needs that, I think, to keep improving.
Paused Squat
3x6@95
OHP
3x10@bar
Tire Box Jumps(~3 feet tall?)
3x10
Jumps into and out of the tire
3x6 times
Week 4, Rep Bench
Bench
2x12@bar, 8@65, 8@85, 5@95, 8,7,7@105
Close Grip
2x3@110
Paused Bench
2x8@95
DB Bent over Row
3x15@50 R/L
DB Standing Shoulder Press
3x8@25s
DB Front Raise
3x10@15s R/L
Cable Triceps Pushdowns
3x10@35
Week 4, Explosive Squat
Squat
3x8@bar, 2x5@95, 2x2@135, 6x2@155
Paused Squat
3x5@145
Safety Squat Bar
3x5@95
Leg Extensions
3x12@90
Leg Curl
3x12@80
Hypers
3x15@BW
Hanging Knee Raise
3x8
Week 4, Body Day
Assisted Pullups
12@1 light band, 3x8@1 mini band
Pushups
4x10
DB Bench
12@30s, 10@35s, 3x12@40s(PR)
Cable Neutral Grip Row
4x10@120
Smith Machine-Seated behind the neck press
8@65, 3x8@85
Standing DB Curl-Arnold Press Combo
3x8@25s
75 Cruches
Incline Situp with 30lb med ball
Your deadlift max of 300lbs has me itching to try for higher! Great work! I also admire your consistency on logging! It’s appreciated!
Week 5, Speed Deadlift
Deadlift
2x10@bar, 3x5@135, 2x5@185, 6x2@215
Chained Deadlift
2x5@205(245 at top)
Deficit Deadlift
3x6@185
GHR
2x10
Stridor
2x10@3p R/L
Bent Leg Reverse Situps
3x12
[quote]Catnip wrote:
Your deadlift max of 300lbs has me itching to try for higher! Great work! I also admire your consistency on logging! It’s appreciated! [/quote]
Well thank you! This is the only way I can keep track of what I have done and any PR’s I’ve gotten. It’s not the most exciting log but it’s everything I do! Good luck with that deadlift!
Week 5, Heavy Bench
Bench
2x12@bar, 10@65, 5@85, 5@95, 3@105, 2@115, 2@120, 1.5@125, 2@120
*suppose to be a 3x2@85% but that would have been 115 which is too light for that so I went for a double. Almost got the second rep on 125. My back is very tight and I just couldn’t get tight and stay stable.
Close Grip Bench
3x2@115
Paused Bench
2x5@105
Cable Lat Pulldown(wide grip)
4x10@105
Superset 2 rounds:
DB Lateral Raise-10@15s
DB OHP-10@25s
DB Curls-8@20s
Tried to do some rowing but my back was so pumped and tight. Moved on to abs.
Spud Ab Strap Cable Pulldowns
10@90, 12@75, 15@75
Week 5, Rep Squat
Squat
2x8@bar, 2x6@95, 5@135, 5@155, 2x6@175
Oly Squat
2x3@155
Paused Squat
7, 6@135
Leg Curl
3x12@80
Leg Extension
3x12@105, 120, 120
Pullups
2x5@BW(PR)
Incline Abs
2x15@30lb ball