Today Update
Im Back!
Starting a new wave tommorow with the big but boring template but switchin the 5x10 accessory,example:
Push Press 5/3/1
Bench or Incline 5x10
Chinups or Pullups 50 reps
Deadlift 5/3/1
Squat 5x10
Abs
Bench 5/3/1
Military 5x10
DB Row or T-Bar Row 5x10
Squat 5/3/1
Deadlift 5x10
Ghr/back raises or leg curl 5x10
Finisher optional:
Upper body,triceps,arms work ,traps
Lower Body;calves,leg extension burnout
Diet…eat like crazy…5000 cal/day…good and bad stuff…just eat!!
Im not sure if this has been mentioned/explained before, but wouldnt you rather be more fresh for bench day? Say, swapping your MP and bench days.
Thanks for the suggestion Black..i always been doing Bench later in the week to avoid the big monday chest biceps guys…but thanks…i probably switch the order but will start the week with a lower body day!
Well im finishing a cold but feel better now, will hit the gym later today. Forget about what i posted yesterday with the template, still upper body will be similar to what i posted but lower body day more similar to Defranco template.
Push Press - Hit a big pr before vacation 135x8
1rm formula will use 135x5(previous pr)
1rm max = 160 , training max 145
Box Squat - Low box,experiment before vacation did 275x3
1rm max = 302 , training max 270
Deadlift - Regular deadlift only now(all time pr 315x4)
before vacation 315x3,will take this for the cycle
1 rm max = 346, training max 310
Bench Press - Before vacation did 225x3
1rm formula = 248, training max 225
Hopefully i find the magic potion!!
To Resume: Cycle 13 training max
Box Squat - 270
Bench - 225
Deadlift - 310
Push Press - 145
Enough Writting..time to hit the gym!!
Wednesday Aug 26
Max Upper back to action
Bench:
135x5
135x5
(65%)145x5
(75%)170x5
(85%)190x11 good,similar to many pr,just happy getting over 10 reps
burnout set:(this is a experiment)
135x14
Military Press:
95x5, 95x5, 95x7 those were really tough today
DB Incline Press:
50x8, 50x8, 50x8
One Arm DB Row:
90x8, 90x8, 90x8
T-Bar Row:
2 plates x 10
3 plates x 6 (3 sets of those)
Tricep V-Bar pushdowm:
a whole bunch
Happy with today results , especially i still have a cold, im feeling better but 10 days out of the gym and getting back with a cold wasnot easy…Military and push press are killing my low back, i think i will limit my overhead work to push press 5/3/1 only once a week!
Thursday Aug 27
Max Lower
Squat:
135x5
185x5
225x5
250x5
275x5 5rm Pr!!
185x10 burnout set
Eccentric Natural Glute Ham-Raise
2 sets of 5 reps(wanna do 3 but low back pain)
Bulgarian Split Squat
25lbsx10
25lbsx10
25lbsx8
*25lbs mean a 25lbs plates accross body
Standing Calf Raise
2 sets of 10 reps
*5sec descent,5 sec strech and explode
I will write why the change later!
Short update:
This week ,tought about changing my plan or workout a few times…understant that im reading dinosaur training, a very good book…but im work like 60 hours this week on overnight shift…But starting tommorow i be back to a more regular schedule!
so i go whit what was planned before…
Push Press 5/3/1
Bench,incline, db work or dips 5x10
Chinups or Pullups 50 reps
Trapbar Deadlift 5/3/1 (yes the trapbar is back and i like it)
Squat 5x10
Abs/low back,ghr or leg curl 5x10
Bench 5/3/1
Bench,incline, db work or dips 5x10
DB Row or T-Bar Row 5x10
Squat 5/3/1
Trap Bar Deadlift 5x10
Ghr/back raises or leg curl 5x10
Training Max:
Box Squat - 290 (based on 275x5 = 1rm 320)
Bench - 225 (based on 225x3 = 1rm 248)
Trapbar Deadlift - 335 (based on last 290x8 = 1rm 370)
Push Press - 145 (based on 135x5 = 1rm 160)
Will limit the overhead movement to push press 5/3/1 to save my low back!
Looks like a solid routine, I’ll be following it.
Finnaly cycle 13 get on his way…
Tuesday Sep01
Cycle 13/Wave 1
Push Press
(65%)95x5
(75%)110x5
(85%)125x7 good, i mean never did 125x7,its very similar to my best performance without pushing too much and
its been two weeks since i performed pushpress!!
Pullups:
5 sets of 5 reps bodyweight only
2 sets of 4 reps bodyweight only
Chinups:
1 set of 5 reps bodyweight only
chinups and pullups total 38 reps
Dips:(56 total reps)
bwx10
bwx10
bwx8
bwx10 more dynamic
bwx8
bwx10
All the dips and chins/pullups were superset almost.
DB Hammer Curls:
30x8
35x8
35x8
Good to be back and i just realized my log now over 10000 hits, thanks to everybody who take time to read!
Wednesday Sep02
Cycle 13/Wave 1
Trapbar Deadlift
(65%)220x5
(75%)250x5
(85%)285x9 good(last time i used the trapbar did 290x9,almost the same)
Bulgarian Split Squat(holding plate across body):
25lbsx10
35lbsx8
35lbsx8
Leg Curls: 3 sets of 10 reps
Calves: 2 sets of 10 reps on legpress(5 sec down,5 sec strech & explode)
Thursday Sep03
Cycle 13/Wave 1
Bench:
135x5
135x5
(65%)145x5
(75%)170x5
(85%)190x11 same as last week,last rep was ugly but good…
DB Press(flat)
5 sets of 8 reps with 75lbs db
Chinups:(progress until i cant do 3 reps)
bw+25x3
bw+30x3
bw+35x3
bw+40x3
bw+45x3
DB Press and Chinups were superset
One arm Db Row:
90x8
90x8
Face Pulls:
3 sets of many reps!
Saturday Sep05
Cycle 13/Wave 1
Box Squat(low)
135x5
185x3
(65%)190x5
(75%)220x5
(85%)245x7 sound ok but not great…
backoff set:
205x8
Bulgarian Split Squat:(holding db each side)
30lbsx8
30lbsx8
45`back raise:
3 set of 10 reps
Calves:
A whole bunch!
Monday Sep07
Cycle 13/Wave 2
Bench:
135x5
135x5
(70%)160x3
(80%)180x3
(90%)205x7 not sure if good…did check my pr sheet…its ok but not great!
Triceps Death:
135x5, 135x5 1 board, 135x5 2 board, 135x3 3 board
(one set only)
Barbell Row(pendlay style):
135x10
155x8
175x6
DB Row:
90x10 each side, one set only
Dips:
bwx10
bwx10
bwx10
bw+25x7, rest 30sec, bw+25x3
DB Shrugs(seated):
60x10 3 sets
DB Hammer Curls(seated):
30x8
30x8
I Have switch the order, so starting the week with bench, and im gonna have to do some modification to my template since i will start my hockey season on wednesday, i have a few idea how to fit all my work in one week…
Tuesday Sep08
Cycle 13/Wave 2
Trapbar Deadlift
175x5
175x5
(70%)235x3
(80%)270x3
(90%)305x7 (supposed to be 300, but why not placing 3 plates each side!!)
Back in may when i started with the Trapbar i did 305x3,its a really good performance!
Then i took it easy on assistance since im playing my first hockey game of the year tommorow!
Here what i did:
Leg Curls:
110x10
125x8
140x5/rest 20 sec & 90x5 (drop set)
Bulgarian Split Squat:
One set only, bodyweight x 20 each side
Calves:
A bunch
Tommorow will skate, cant wait!
Wednesday Sep09
Conditionning:
First hockey game of the year was this morning, got a lot of ice time and it went good for the first game, hey 2 goals for a defenseman!!
Anyway that the best cardio you can do!!
Tommorow push press + i wanna to do 75dips and 75 chinups!!
Thursday Sep10
Cycle 13/Wave 2
Push Press
(70%)100x3
(80%)115x3
(90%)130x6 good, since i did hit a big PR of 135x8 but my average is higher then it was before, next week will try to push at the limit with 140lbs!!
Dips:
bodyweight only
12,10,10,10,10,8 for 60 reps on dips
Chinups:
6 sets of 5 neutral grip for 30 reps
4 sets of 5 underhand(reverse) grip for 20 reps
total of 50 reps on chinups today
My goal was 75 dips and chinups but not just there yet!
By the way my bodyweight is now 202lbs,its 8lbs heavier then one month ago, and i got a few comments about that, about my neck and shoulders!!
Friday Sep11
Cycle 13/Wave 2
Box Squat(low)
135x5
185x3
(70%)205x3
(80%)230x3
(90%)260x6 Average day…next week !
Backoff set:
205x10
Bulgarian Split Squat:
25lbs plates in front x 10 each side
25lbs plates each side x 8 each side
Superset:
45`back raise and abs - 5 sets 10 to 15 reps/exercices
Called it a day!!
Saturday Sep12
Cycle 13/Wave 3
Bench:
135x5
135x5
(75%)170x5
(85%)190x3
(95%)215x6 not sure if PR,but best performance in a while, just happy to get over 5 reps
Dips:(bodyweight only)
6 sets of 10 reps
One Arm DB Row:
worked up to 100x8 on left
worked up to 100x6 on right
Finisher:
TRX Straps pushups and pullups just to play with the straps, 3 superset
Just to comment on the DB Row, did 4 or 5 sets of 10 reps and the test myself on 100lbs.
Had to start this wave today with the crazy schedule i have this week!
Update my training week…
Monday Sep14
Hockey Game = gpp 1h30 min of cardio
Wednesday Sep16
Hockey Game = gpp 1h30 min of cardio
Friday Sep18 (push press/deadlift + upperbody)
Cycle 13/Wave 3
Push Press:
(75%)110x5
(85%)125x3
(95%)140x3 Heavy …and my lower back didnt like it at all
Deadlift(Regular…trapbar disapear…again)
(75%)250x5
(85%)280x3
(95%)315x5 Pr, touch and go style! a small bounce…
One Arm Kettlebel Press:(overhead)
26.4lbs x 10reps - total 50reps each side with short rest, almost no rest,jut alternate
Trx Straps Chinups:
50 reps/ 5 sets of 10 reps
DB Hammer Curls:
40x8
35x8
Tuesday and Thurday off or rest…
I will defenetly do some change to my routine after this week!
Tuesday Sep 22
Cycle 13/Wave 3
Squat, real squat no box squat with % planned for box squat!!
(75%)220x5
(85%)240x3
(95%)275x3 will say its a pr…
I did 275x4 & 280x3 on back squat in the past but never that low, as low as i can with a new way to setup the power rack for security purpose, my form is better then before and will start the next cycle and more using this as a reference!!
Power Clean Experiment:
Did many set of 3 to 5 reps with the bar and then with 95lbs, hang clean first, then power clean for the floor…my form is not bad for a newbie…
last set: 135x1… will start next cycle from here!
Bulgarian Split Squat:
bodyweight x 20 each side!
Enough for today…rest of the week is hockey and deload + i write the details for cycle 14!!
Wednesday Sep 23
Hockey game in the morning for 1h30 !!