squats
i want to start squatting off of a low box so that way my depth is certain.
deadlift plan
-double deficit, starting at 205, adding 20 lb each time
-when i cant get 3 reps, go to single deficit
-add 20 lb until i cant get 5 reps, then only add 10 lb
-start deadlifts from the floor again, hope this is over 315 for reps
5/14
Pull Up
BWx6
BWx5
BWx4
BWx4
BWx3
Low Box Squat
way past parallel, I got to make sure these are touch and go so they benefit my normal squat
255x1
had no idea where I would be, thought I might get 3 with this
so I did the first one and it was challenging, and i tried for a second and I couldn’t get past a few inches off the box. And I, being an idiot, set the safety bar racks too low so I sat there struggling and people looked at me and didnt even help, and I was afraid I would collapse if I tried to talk. My gym is shit, my babyweight squat is the second highest squat I’ve seen. One guy can do 275 ATG and another guy can squat 500 lb 1/32 ROM. ANd while all this is going on, some guy older than me is grunting and making 10x the noise I am making (I only breathe heavy) while doing preacher curls with a 10 lb plate on each side.
/rant
Then I did 245x3 on box squats
Bench Press
140x3
Triple Deficit Deadlift
Put 3 plates, combined with pads (a couple extra inches)
205x7
all reps were deadstop, used alternate grip and strapless, had a belt on though
Dip
15x4x2
I go very deep on these, and it is starting to bother my shoulder… might have to start to compromise…
Yates Row
145x14
Cheat Curl
85x5x5
better form than before
DB Incline Bench
50x9
50x8
50x7
Leg Press Calf Raise
150x8x3
DB Decline Bench
55x8x3
Hammer Curl
55x3x3
I am going to drop down to 40 lb and focus on both reps and form, will start to go back up at like 15 reps
Seated Calf Raise
50x30x3
Pec Deck
80x12x3
Donkey Calf Raise
BWx60
BWx30
BWx15
BWx10
DB Incline Curl
25x14x2
okay workout
5/15
Pull Up
BWx6
BWx5
BWx5
BWx4
BWx3
Box Squat
252.5x3
all of these were touch and go, which I wanted
Bench Press
140x3
Should have gotten more…
Deficit Deadlift
225x5
deadstop, belt, no straps
Yates Row
150x16
Rack Pull
a bit above the knees, #8 on the squat rack post
135x10
185x8
225x6
275x4
315x2
Underhand Grip Lat Pulldown
135x10x3
CGBP
120x5x5
Reverse Wrist Curl
45x10x3
Overhead Extension
50x8x3
I prefer these over skullcrushers
DB Row
50x10
60x8
70x6
80x4
Wrist Curl
50x10x3
Tricep Pushdown
85x20x2
Reverse Barbell Curl
45x10x3
I am not going to worry about forearm development until I can do reverse and normal wrist curls and reverse curl with 135. Then I should have pretty good forearms.
My workout better have saved…
Okay that is fucking gay my workouts keep not saving and I spend so much time typing them
so i did shoulders biceps
and cardio
fuck this
nothing is fucking saving!!!
wtfff
so i had a bad workout
and i have a genetic predisposition for diabetes
so i have to bulk differently
[quote]Captain Wheels wrote:
When I do Squats and Deadlifts, 3 days a week, I will alternate between Upper Body Push and Upper Body Pull around everyday (along with my bench program).[/quote]
Hey man, just found your log here. Squats & DL’s, 3 days a week. That’s tooooo much, man! It’s great your so gun-ho but, your going to hit rock bottom soon. You’d be better off DL 1x a week & back squat 1x a week, along with throwing in some auxiliary work for the lower body. You’ll make better gains & not burn out or get hurt if you go that route. Anyways, just my thoughts!
[quote]RUDYTHEFIFTH76 wrote:
[quote]Captain Wheels wrote:
When I do Squats and Deadlifts, 3 days a week, I will alternate between Upper Body Push and Upper Body Pull around everyday (along with my bench program).[/quote]
Hey man, just found your log here. Squats & DL’s, 3 days a week. That’s tooooo much, man! It’s great your so gun-ho but, your going to hit rock bottom soon. You’d be better off DL 1x a week & back squat 1x a week, along with throwing in some auxiliary work for the lower body. You’ll make better gains & not burn out or get hurt if you go that route. Anyways, just my thoughts![/quote]
Yeah I am training like a fucking idiot right now, so I am currently at rock bottom. I am going to do some more aggressive (but less aggressive than before) programming until my vacation at the beginning of June and then rest while on vacation. And then I will come back with some actually smart programming.
5/19
Pull Up
BWx7
BWx6
BWx5
BWx4
BWx4
Squat
275x1
should have had more, but my descent on the first rep was bad
Bench Press
150x1
I honestly feel that, after resting for like a week, I can hit 165
2 Plate Deficit Deadlift
265x2
Second rep was poor form
Yates Row
160x20
and then I just did some curls while waiting for my brother
Edit:
no longer applicable
5/21
Scrapping my workout plan, time to be actually smart.
Squat
45x10
135x5
205x3
225x8
Wide Stance Box Squat
135x10
155x10
175x10
195x10
215x6
Romanian Deadlift
135x15
155x15
175x12
Good Morning
(next time, I am going to do these without a belt)
45x20
65x20
85x15
Back Extension
BW 5x20
15x20
25x20
Leg Curl
90x12x3
Seated Calf Raise
45x8
70x8
90x8
5/22
Bench Press
45x10
65x5
95x3
135x6
Close Grip Bench Press
85x8
95x8
105x8
115x8
Seated Behind the Neck Press
(full range of motion, bar touches neck)
45x15x3
Incline DB Bench Press
50x7x3
Decline DB Bench Press
55x6x3
Tricep Pushdown
50x20
65x20
80x20
95x20
110x12
Seated Lateral Raise
10x20x3
5/23
Hamstrings were sore, so I did some stretching, stepmill, and leg curls
Deadlift
265x6
Deadlift Stance Box Squat
185x6
Wide Grip Pull Up
BWx5x3
Bent Over Row
115x12
115x10
115x8
Really need to figure out my form on these.
Tried Rack Pulls, didn’t like them today.
Barbell Curl
65x8x3
Power Shrug
135x30
DB Incline Curl
25x16x2
5/24
Bench Press
135x6
140x3
Close Grip Bench Press
95x8
105x8
115x8
125x4
Seated Behind the Neck Press
55x12x3
Incline Bench Press
95x10x2
95x9
Seated Lateral Raise
15x12x3
Overhead Extension
barx8
50x8
55x7
Face Pull
80x10x2
5/25
Squat
235x3
Deadlift
275x4
My brother says that the only time my back rounds is when I touch the bar on the floor and then bring it back up. This can easily be fixed with just only doing deadstop reps.
Deadlift Stance Box Squat
195x4
Decline Sit Up
10x20x2
Ab Crunch Machine
100x10x3
Knee Raise
2x15
Plank with 45 lb on back
15 seconds plank, 15 seconds rest
4 times
Stomach Vacuum
3 sets of 30 seconds
Okay so I have been doing some thinking. Since it is summer and I can now really focus on training, I should make great gains. And when I was making my best gains, both muscle and strength wise, I was doing a program that was considered overtraining. I am going to bring back that type of program, yet modify it so I am only overreaching and I can make and keep these gains without damaging my body. I will do what I was doing before, yet scaled down. I will do 3 days on, and 1 days off. I will eat in an excess and do lower back stretches in the morning and total body stretches at night. If I don’t feel as if I can hit a certain number, then I won’t push it.
So I am basically doing what I did before, but modifying it from overtraining to overreaching.
And my body seems to work best when doing something similar to this, and I feel as long as I do not feel drained and keep good form, there shouldn’t be anything negative to come from this.
And keep in mind, I am doing this for less than two weeks before I go on vacation.
5/27
Pull Up
BWx7
BWx6
BWx5
BWx5
BWx4
Squat
245x3
Bench Press
140x5
Deadlift
275x5
all deadstop reps 
Seated Behind the Neck Press
65x10x3
Yates Row
155x17
DB Shoulder Press
30x12
35x10
40x8
45x6
50x4
DB Lateral Raise
15x14x3
Reverse Pec Deck
55x12x3
Standing Alternating DB Curl
35x10
Face Pull
80x12x2
Hammer Curl
45x10x3
DB Incline Curl
25x18
25x14
hopefully next time I will get 20/16
Barbell Power Shrug
185x20
Then right after my workout I had Panda Express
Great workout
5/28
Pull Up
BWx7
BWx6
BWx6
BWx5
BWx4
Squat
250x3
Bench Press
145x3
easy
Deadlift
285x5
Back rounded on final rep, next time need to be more in tune mentally
Overhead Extension
barx5
55x5
65x5
75x4
Yates Row
160x18
Lat Pulldown
160x10x3
Skullcrusher
55x8x3
DB Row
50x14
60x12
70x10
80x6
Tricep Pushdown
95x20x2
reverse wrist curl / wrist curl / reverse curl
55x8x3
5/29
Squat
255x3
Bench Press
145x3.5
Deadlift
295x2
Should have gotten 4-5, but some guy behind me ran into me and it messed me up.
Incline Bench Press
105x9
100x9
100x10
Decline DB Bench Press
55x10
55x9
55x8
not next time, but the time after that I should be at 60s
Leg Press Calf Raise
160x8x3
Standing Alternating DB Curl
35x12
Seated Calf Raise
45x30x3
Decline Sit Up
25x8
25x7
will get to 10 next time