Workout from Saturday (combined squat and body day)
Squat
2x8@bar, 2x5@95, 2x5@95+2 chains, 5@135, 2x3@135+2 chains, 2x3@155+2 chains, 5@95+2 chains
DB Bench
12@30s, 12@35s, 3x10@40s
GHR
3x10@BW
Spud Cable Abs
3x10@90
Cycle 2, Week 1, Heavy Deadlift
Deadlift
10@bar, 2x5@135, 5@185. 3@185, 5@205, 3@225, 5x2@255(belt), 2x1@275(pretty fast)
RDL
2x10@155
Cable Lat Pulldown
3x10@120
Pushups
3x10
Leg Extension
3x8@120
Abs
Week 1, Rep Bench
Bench
2x10@bar, 10@65, 6@85, 3x12@95(rep PR)
Close Grip Bench
2x8@65+2 chains(20lb each)
Paused Bench
12(1 in above chest),11(competition style pause)@85
DB Bent over Row
3x8@75 R/L
DB Lat Raise
3x10@10s
DB Front Raise
3x10@10s
Assisted Pullups
5x5@1 mini band
Cable Wood Chopper Abs
3x10@50 R/L
Week 1, Speed Squat
Squat
2x8@bar, 2x6@95, 3@135, 8x3@155, 2x5@165(belt)
- Was not remotely explosive but I tried to keep my form decent. The 165 was slow but I just wanted to complete the workout.
Paused Squat
6,7@135…went pretty well, form improved as I went.
GHR
3x12@BW
Kettle Bell Swing
3x12@50
Forward Facing Cable Ab Pulldowns
3x12@105
Week 1, Body Day
Warmup:
3x 1 lap around the track and 10 pushups
DB Bench
12@25s, 12@35s, 2x8,6@45s
Assisted Pullups
3x8@1 light band with slow descent
OHP
3x10@bar
BB Rows
3x8@bar
Strider
12 minutes, level 50, varying intensity
Cable Face Pulls
2x20@30
Cable Curls
2x8@30
Russian Twist
3x30@15lb med ball
Hanging Knee Raise
3x8
Week 2, Speed Deadlift (12/23)
Deadlift
2x5@135, 8x3@185, 2x5@185+2 chains
RDL
2x10@135
Abs and random stretches, I was incredibly sore from the previous workout from the pull ups. Couldn’t really activate my lats like I needed but it as still an explosive deadlift.
Week 2, Heavy Bench (12/24)
Bench
2x10@bar, 8@65, 8@85, 5@95, 5x2@115
Close Grip
2,1@120
Paused Bench
2x6@95
DB Overhead Press
3x12@25s
DB Curls
3x8@20s R/L
Hypers
2x12@25lb
Had to cut this short because Christmas related activities.
Week 2, Rep Squat
Squat
2x8@bar, 2x6@95, 5@135, 3x8@165(belt)…went really well. My form was holding up and my hips were not shooting up much at all. Happy with my squatz today.
Squat with chains
2x6@135+2 chains
Paused Squats
2x12@125
RDL’s
3x10@155
Hypers
3x15@BW
Forward Facing Cable Ab Pull downs
3x12@90
Week 2, Body Day
DB Bench
12@25s, 12@35s, 6@45s, 6,4@50s, 3x8@45s
Assisted Pullups
5x6@1 mini band
JM Press
10@bar, 3x10@65
DB Lat Raise
3x10@15s
DB Preacher Curl
3x10@15s R/L
Cable Low Row with neutral grip
3x10@120
Treadmill
4 rounds of .2 miles @ 8mph, .1 miles @ 3.5mph walk
Week 3, Rep Deadlift
Deadlift
2x10@bar, 8,6@135, 5@185, 5@205, 3x8@225 (PR)
Chained DL
5,3@205+ 2 chains…I was suppose to get a 2x6. My traps and entire upper back and even my neck are just constantly tight it seems. Some days worse than others. Today was a bad day and I just couldn’t stay tight. This caused me frustration that I couldn’t get away from. My workout was over essentially. Attempted some RDL’s but it just wasn’t gonna happen.
Hypers
3x10@45
Spud Cable Ab Pulldowns
3x10@90
Banded Leg Raise
2x15
Week 3, Speed Bench
Bench
2x10@bar, 10@65, 8@85, 2x5@95, 8x3@105…all fast reps with momentum
Close Grip
2x5@110
Paused (paused on chest just a little shorter than what competition pause would be)
2x10@95
Pullups
3x5@BW…did not go well
BB Rows
3x10@95
DB Incline Bench
3x10@30s
DB Standing Row
3x10@70 R/L
Hanging Leg Raise
3x12
OHP
12@40, 10@50, 12@40
Week 3, Heavy Squat
Squat
2x5@bar, 3x5@95, 2x5@135, 3@155, 2@185 (belt), 4x2@195, 1@205, 1@215
*Very difficult but I moved the weight decently
Paused Squat
3x5@155 with belt
RDL
4x10@135
Some random pushups and abs
Farmer’s walk…2x25 yards
Box Jump 1x10
Week 3, Body Day
DB Bench
12@25s, 12@35s, 8@40s, 8@45s, 3x6@50s(PR), 2@55s
Bench
5@95, 5@115, 1@125, 1@135 (5lb PR…finally got that milestone!)
Pendlay Row
4x8@115
Pushups
3x10
EZ Bar Curl
3x10@50
Hypers
3x16
Knee Raises
3x8
*I’ve got a terrible left side trap muscle spasm since my heavy squats yesterday. I’ve rolled on and had it massaged by my boyfriend but it’s only gottne worse. Even took some muscle relaxers but we’ll see. I have rep deadlift tomorrow, so hopefully it won’t affect my lifts.
Week 4, Heavy Deadlift
Deadlift
10@bar, 2x5@135, 5@185, 2@225, 2@245(belt), 2@265(match PR), 2@275(PR), 1.5@285…I think I could have gotten that 2nd rep but I let the bar slide forward a bit too much and could feel my low back rounding horribly. So dropped it to avoid injury. My neck spasm is still terrible so I fought through that for this workout too.
Chained DL
2x225+2 chains
RDL
2x10@155
Assisted Pullups
5@1 mini band, 3x8@1 light band
Reverse Hyper
3x10
This workout seemed like it took forever but I think I got some good work in.
Week 4, Speed Bench (I should have done Rep Bench but messed up, oh well, I’ll just do rep bench on week 6)
Bench
2x10@bench, 8@65, 2@65+2 chains (~115 at the top), 6x2@75+2 chains (~120 at the top)
Close Grip
2x5@110
Paused Bench
2x5@105
Lat Pulldown
10@105, 3x10@120
DB Curl/Arnold Press Combo
3x6@25s
DB Incline Press
3x8@35s
Side Bends
3x18@35 R/L
Crunches
Week 4, Explosive Squat
Squat
2x8@bar, 2x6@95, 5@135, 3@135, 2@155, 6x2@165, 2x5@175 (belt)
Paused Squat
2x6@155(belt)
RDL
3x8@155
Leg Extension
3x10@120
Leg Raises
3x8
Week 4, Body Day
DB Bench
15@25s, 12@35s, 8@40s, 8@45s, 3x8@50s (yay!)
Pullups
3x5@BW (neutral grip)
JM Press
10@bar, 10@65, 10@85
Pendlay Row
3x8@115
Incline Bench Press
10@bar, 10@65, 5@85
Side Bends
3x20@35 R/L
Week 5, Speed Deadlift
Deadlift
10@bar, 2x5@135, 3@185, 3@205, 6x2@225…not as explosive as I wanted, first reps were perfect and 2nd reps were slow.
Chained DL
2x5@205+2 chains (245 at top)…very difficult
*Attempted to do some squat things but my lats and traps are just stupid tight and sore. Rolled around on the foam roller but I’ve just constantly got knots in those muscles. I’m going to a chiropractor at some point and may massage therapy.
Leg Curls
3x8@80
Hypers
3x12@25
Spud Strap Pulldown Abs
3x12@90
Week 5, Heavy Bench
DB Bench warm up
15@25s, 12@30s
Bench
3x5@95, 3@105, 2@115, 3x2@120
Close Grip
2x5@110
Paused
2x5@105 competition style pause
DB Row with a pause at the top
3x6@50
DB OHP
6@30s, 2x8@25s
Neutral Grip Low Row
3x8@120
DB Incline Press
3x12@30s
Week 5, Rep Squat
Squat
2x8@bar, 2x6@95, 2x5@135, 5@155, 3x6@175 (belt)
Paused Squat
2x6@155
RDL
3x10@135
Step Ups
3x8@25s R/L
Spud Cable Ab Pulldown
3x12@90
DB Side Bends
3x12@35
Wee 5, Body Day
DB Bench
2x12@30s, 8@40s, 4x8@45s
Pendlay Rows
3x8@115
Pushups
3x10
Lat Pulldowns
3x10@120
DB Lat Raises
3x10@115
12 minutes on the Elliptical