12/1
Squats: 185x5 225x5 245x5 260x5 275x5
RDL: 235x8 235x8 235x8 235x6
BB Hip Thrust: 115x10 125x10 135x10
Lunges: 60x5 60x5 60x5 60x5
GHR: 12 12 12
Calf Raises: 185x10 185x10 185x10
12/2
Bench: 155x5 175x5 195x5 205x5
Pullup: 6 8 8 4
Mach MP: 25x8 35x6 45x6 45x3
Barbell Row: 135x8 145x8 145x6 135x8
Fat DB Curl: 32.5x8 32.5x8 32.5x8
Lateral Rasie: 15x10 15x10 15x8
The best things that came out of these workouts was my training partner noticed I’ve been going ATG on squats rather than parallel (parallel is my target), which means I’ll be able to put up a lot more on squat than I have been and my shoulder felt infinitely better on my upper day than it has in a long time. For now, I’m taking things a step at a time and seeing where it leads me.
12/3
Power Clean: 155x3 175x3 185x3 195x3 205x2
Split Squats: 45x6 50x6 55x6 60x6 (DB)
Leg Press: Cannot recall…
Back Extensions: 8 25x8 45x8 45x8
Calf Raises: 185x5x5
My power clean has officially gone to crap more than anything else. I’m really not happy about this, since I feel PC is probably the most important lift for me as a RB next year…
12/5
Deadlift: 135x5 185x5 225x5 275x5 295x5 315x5 325x5 (grip gave out)
Incline DB Bench: 60x6 70x6 75x6 80x6
DB Row: 70x6 75x6 85x6 90x6
Close Grip Bench: 135x8 145x8 165x7
Had Chinups and Facepulls on the docket, but my energy was running pretty low by the end so I cut them out.
1/6
Been working out using the perfect rep principles lately, with some corrective/targeted work at the end of the workouts to address some weak spots and potential problem areas.
Deadlift: 135x3 225x3 275x3 315x3 335x3 355x3 (felt like I could have easily pulled more, but really was starting to slow down)
Leg Press: recording weight added 90x3 180x3 270x3 360x3 400x3 450x3 500x3
Glute Thrust: 135x3 145x3 155x3 165x3 175x3 185x3 195x3 205x3…with the obligatory people looking at me like I’m insane
Plate Pinches
Grip Circuit
Calf Sets (15 donkey calf raise 15x90 seated press 15 donkey calf raise, rest, repeat)
Overall felt great. I have recently been concerned about my deadlift progression on this lower rep method, but with some rest I really feel like I’m back on track and would be in great shape soon for my goals. This was also definitely my best leg press ever…but it’s leg press, who gives a crap frankly? I just find it helps me with my squats (which come later in the week)
1/7
Awful, awful day in the gym.
From the get go I just felt off, I couldn’t get warmed up properly, people kept asking to work in when there were several other open areas…just fucking awful
Final sets looked like so:
Bench: 225x3 235x1 (down 2 reps)
Pullups: 6 at bw
Chest support Row: 115x3
X-Row: 20x10
Rotator Cuff Work
I’m thinking that doing grip work yesterday possibly screwed me for today…here’s to a better tomorrow!
1/26
Been a great couple of weeks of lifting, last week was rush week however, which meant training and general body health went to hell.
Anyways, off-season training with the team starts tomorrow, so today was just a big foam rolling/stretching session to prime myself to get ready to go. Also showed my girlfriend a couple of lifts to get her started in the gym, which both of us are excited about.
1/27
Deadlift: 185x3 225x3 255x3 285x3 305x3 315x3 325x3
Lunges (DB)-55x3 60x3 65x3 70x3 75x3
Leg Press (Machine)-130x3 160x3 175x3 205x3 235x3 250x3 280x3
Planks: 1:00 x 3
Suitcases: 15 12x15 12x15
1/28
DB Row: 60x3 70x3 80x3 85x3 90x3 95x3 100x3
Bench: 135x3 155x3 175x3 185x3 295x3 205x3
Chin Up: 3 15x3 8 8
3/2
Power Clean: 135x3 155x3 175x3 185x3 205x2
Front Squat: 135x5 165x5 185x5 205x2 205x5
RDL: 135x8 185x8 225x8 245x8
Split Squat: 40x6 47.5x6 47.5x6 47.5x6
GHR: 8 25x8 25x8
Calf Work