Flat Bench Press
135 x 10
225 x 10
275 x 10
300 x 7 + 1 (PR, still weak!)
Incline Dumbbell Flies
70 x 15
65 x 15
Pushups to failure
Flat Dumbbell Stretch
65 x 60 seconds
Barbell Curl
95 x 12
135 x 9, 10
Standing Hammer Curl
45 x 15
50 x 12
30 x 15 (dead)
45 lb ez bar x failure
Overhead Rope Extensions
2 from stack x 12
Stack x 10, 10
Reverse Grip 1 arm Pushdowns
5 plate x 15 LR
6 plate x 15, 15 LR
Close grip pushups to failure
Pretty solid session today. Had the brilliant idea of doing bench press today as my 2nd exercise instead of flat dumbbells. My goal was 10 reps at 300, I ended up with 7 and one with help. Bench has always been my worst lift, and although 300 x 7 or 8 is a PR, it is far from where I would ideally want to be. Goal is 315 x 10. Bodyweight was a solid 222 pre workout and 220 post.Â
[quote]grettiron wrote:
Hey, at least you’re BB benching again. I’m pretty confident that you’ll improve quickly. Good luck!
Nice front squat PR. Where’s the video???[/quote]
Thanks for the motivation!
I think my BB bench will improve pretty quickly, especially since I will be doing it first from now on (before an incline movement).
Solid session. Trained at a different gym so I had enough room to do walking barbell lunges, and they were good, but should have gone heavier. Leg Press maching was awkward and range of motion felt off, but 22 total plates was a PR for 11.
Bent Over Rows (new form, Yates style)
220 x 10, 10, 10
Chest Supported Rows (reverse grip)
2 plates x 12
3 plates x 12
4 plates x 10
4 plates + 25 x 10
4 plates x 10
Rack Chins
Bw x 15
50 x 12
80 x 10
Wide Grip Pull-ups
Bw x 20, 12
Seated Dumbbell Press
60 x 10, 10, 10
Seated Military Press (NEED TO IMPROVE)
135 x 10
185 x 10, 8
Charles Glass style Lateral Raises
20 x 15
30 x 15 to 15 x failure
H/S Rear Delt Machine
50 x 15
70 x 12 to 50 x 5
Was a solid session today. Chest supported rows felt strong, and I am trying to tweak my row form to more of the Yates style. Felt them a lot more in my lats.
Barbell Rows (Yates style, overhand grip)
135 x 5, 225 x 5, 275 x 5
315 x 5
345 x 5
365 x 5, 5
T-Bar Rows
Empty x 8
1 plate x 8
2 plates x 8
3 plates x 8
4 plates x 8
4 plates + 25 x 8
Wide Grip Pull-Ups
Bw x 20, 10
Incline Bench Press
135 x 5, 185 x 5, 225 x 5
275 x 5
295 x 4 + 1 (SO CLOSE)
275 x 5
Cable Flies
5 pt x 12
6 pt x 12
8 pt x 12
pushups to failure
Seated Dumbbell Press
35 x 5
60 x 5
80 x 5
100 x 3 (EEK, need to improve this lift)
Charles Glass Lateral Raises
35 x 8
40 x 8
Seated Dumbbell Curls
45 x 6
55 x 6, 6
40 x 10
EZ Bar Skulls
75 x 6
125 x 6
155 x 6 (PR)
125 x 10
Today was the final PR upper day with these exercises and I think I really had a great day. The new rowing style felt strong and I will adopt it as my new style. The incline presses felt great and I just missed 295 x 5. I know I have the strength for it. DB military presses are my weakest lift and the 100 x 3 set reinforced that. I will try to hit my overhead presses harder in the future.
Front Squats
135 x 5, 225. 5, 275 x 5
325 x 5
355 x 4 (not good)
Leg Extensions
100 x 15 (slow)
100 x 15 LR (single leg)
SLDL
135 x 5
225 x 5
315 x 5
405 x 5
435 x 5 (PR)
450 x 5 (PR)
Donkey Calf Raises
90 x 12
135 x 12, 12
Seated Calf Raises (very slow)
135 x 15
180 x 15
Today was the last heavy day with these exercises and it showed. 355 x 5 on fronts was my PR last week and this week I just bombed out on the 5th rep. I decided not to push it even though Im pretty sure I could have gotten 5. I pushed it on SLDLs because they felt good and hit a big PR of 450 x 5. I am ready to deload and switch exercises.
Those are some heavy stiff-legs man. I know you used to do WS4SB, and was wondering what lower body exercises you liked for the ME day. Like, which variations so you think helped your squat and DL most, and how often did you rotate through them?
[quote]BJack wrote:
Those are some heavy stiff-legs man. I know you used to do WS4SB, and was wondering what lower body exercises you liked for the ME day. Like, which variations so you think helped your squat and DL most, and how often did you rotate through them?[/quote]
BJack,
Thanks for the comments.
When I did WS4SB my favorite ME lower exercises were definitely box squats and trap bar deads. These were what I did the majority of the time and I attribute my posterior chain strength to those. My rotation varied. Sometimes I did box squats for 3 weeks, sometimes trap bar deads. Other times, I switched weekly.
Hope that helps!
[quote]BJack wrote:
Awesome, thanks for answering all my questions man. I’ll jump into those in a few weeks when my back heals up. Keep killin’ it.[/quote]
Sounds good BJack! Glad i could help. If you have any other questions, feel free to ask.
6.26.10
Cardio
400 meter warmup
10 x 45 yard sprints (thought they were 50, oops)/30 second walk
400 meter cooldown
First time doing sprints in a while and they felt good. I actually felt faster than before at about 12 pounds heavier. So much for heavy lifting making you slower
