Friday: Push
Bench
Warmup: Barx8, 135x6, 225x4, 255x2
WS: 285x5, 315x4, 340x4
Comments: Got a video of this one to check my form, will add when I get a cord. The 4 reps I got were easy, but the 5th stuck in the middle again, then locked out easy after the spotter touched the bar. Should get this next week. Would also like to add another pressing movement in at some other point in the week to strengthen my shoulders
IH NGBP
Warmup: 90x5, 180x3
WS: 210x5, 230x5, 240x5 (+10 lbs)
Comments: More newbie gains on this lift, but no complaints.
Face-pull
WS: 120, 140, 160x12, 180x14
Lat Raise
WS: 30x10, 35x10, 40x11
Tri Press
WS: 110x12, 120x12, 130x9
Overall: Gassed out at the end, but good workout. Getting antsy at 340.
Saturday: Pull 2
Trap DL
Warmup: 140x6, 230x5, 320x4, 410x3
WS: 410x12, 460x6
Comments: Could have done more at 460 if I hadn’t done 410 for 12 before that. Quit at 12 because I was about to pass out…looking to get this to 20 eventually. Seems to be a good conditioner.
Paused Upright DB Row
WS: 40x10, 50x10, 55x8
Comments: That Dorian Yates fellow just might be on to something. Pausing at the top makes a big difference.
DB Row
WS: 100x10, 110x10, 120x13
Wide Pullup
WS: BW+10, BW+20x8
DB Curl
WS: 45, 55x10
Overall: Much easier on my back, will keep this format.
Tuesday: Legs
Squat
Warmup: Barx8, 135x6, 225x4, 275x2
WS: 325x5, 355x3, 380x4
Comments: Stumbled on 355 so racked it after three, 4 good, smooth reps at 380; this is a far-cry from last week’s fiasco. Will consider moving to 385 based on feel next week.
Lunge
WS: 155x6, 185x6, 205x6
Comments: +5 across the board
Seated Single-leg Curl
WS: 80x6, 100x6, 110x6 (+5 lbs)
Overall: Abbreviated, but good lift.
Friday: Pull
Sumo DL
Warmup: 135x6, 225x5, 315x4, 365x3
WS: 405x4, 430x2, 455x3 (+10 lbs)
Comments: Let the bar get too far out on the 2nd rep at 455 and it ended up being more of an IDL than anything, but recovered strong for a nice, smooth 3rd. I think I can get 4 next week.
Supinated BB Row
WS: 235x10, 255x10, 275x10, 295x10 (+1 rep)
Comments: Grip was going around the 7 mark, but held on for 10.
Wide Seated Cable Row
WS: 185x10, 215x10, 245x9
Comments: +5 lbs on each set
DB Curl
WS: 55x5, 65x5
Overall: I really need to start getting to the gym earlier when I have work. I guess the benefit is that I’m becoming much more efficient with time, but I’d rather have more rest. DL felt good.
Saturday: Push
Bench
Warmup: Barx8, 135x6, 225x4, 255x2
WS: 285x5, 315x3, 340x4, 275x11
Comments: Fuck Urban Active. The benches (of which there are a whopping 2) are apparently built for guys 6’6’’ or taller. I couldn’t even get the bar off the pins without help and it got in my head. Managed 4 and was happy to call that a day. Added in a back-off set and will keep it. the positive was that I was more sore from this workout than I have been in a long time.
Paused Narrow Bench
WS: 225x8, 255x6, 275x4
Comments: Did a full second pause on the chest, grip had index finger on the border of grip/no-grip, so ~12-14 inches. Moving IH CGP to second push day because shoulders are getting too weak.
Seated Face-pull
WS: 120x12, 140x10, 160x10, 180x8
Comments: Again, fuck UA. The pulleyed cables went up to a whopping 95 pounds.
Seated Lat Raise
WS: 30x10, 35x10, 40x12
Tri Ladder
4 Rungs up, down
BWx15
Overall: One more time, FUCK UA. That’s what I get for letting Memorial Day affect my schedule. But, some positives here. Loved the paused NGB.
Monday: Legs
Squat
Warmup: Barx8, 135x6, 225x4, 275x2
WS: 325x5, 355x3, 385x4
Comments: Good decision to move up. Won’t go to 390 until I get 5, but that should be next week. Marching right on to 405 in good time IMO.
Lunge
WS: 160x6, 180x6, 210x6
Comments: Used 10s instead of 5s to start off, so I did 160 and 180 instead of 150 and 170. It is worth mentioning that I am a moron. Still got 210 for 6 fairly easily, so no complaints.
Seated Single-leg Curl
WS: 80x6, 100x6, 115x5
Glute Bridge
WS: 275x5, 315x5, 335x5
Overall: Back on schedule. Good day, and 385 is the most I’ve ever done for reps, though I did get it for 7 in the past. PRs on the horizon and I’m feeling good about my progress, but I’m nowhere near where I want to be, so I’m not getting complacent.
solid log brother man, i’ll be checking this out
come by the gym and play around with the new 130’s… the new dbs are sick
Haha I guarantee they get used way more over there than they do at the JC. I used the 120 here last week for Db row and nobody touched it until I used it again this past week; the chalk was still on the handle. I’ll come over there one day when I don’t work right after.
Tuesday: Push 2
Floor Press
Warmup: barx6, 135x5, 225x3, 255x2
WS: 285x3, 295x3, 305x3
Comments: Keeping the volume low here as I don’t want to ever get sore from it…3x3 seems like it fits well. My God are my shoulders weak, though. I did 330x4 about 6 weeks ago on this, so apparently my leg drive and chest have really been compensating for this weakness. But, that’s to be expected when the only pressing movement in my schedule for a month is bench.
Face-pull
WS: 120x12, 140x12, 160x12, 180x15
Modified Skullcrusher
WS: 120x8, 140x6, 160x5, 180x3
Comments: First time doing this in weeks as well. I felt I got deeper than I have in the past, and the weight was still pretty respectable. Brought it down right over my nose/mouth, but may change this for safety reasons.
Tri Press-down
WS: 100x6, 120x6, 140x6
Overall: Will keep this as long as I have to to shore up my weak front delts, though I’d rather be doing a second legs day. It should fix the problem, though.
Wednesday: Pull 1
Sumo DL
Warmup: 135x6, 225x5, 315x4, 365x2
WS: 405x4, 430x2, 455x4 (+1 rep)
Comments: I was satisfied with my form on all reps, leg involvement was where I wanted it to be. 4th one was a grinder so I will probably only jump 5, but I feel confident going in.
Supinated BB Row
WS: 245x10, 270x10, 300x5 (+5 lbs)
Comments: Obviously that last set sucked, but my grip simply wasn’t there for some reason. The other two sets felt good. I won’t worry unless it’s a repeat performance.
Paused Wide Pullup
WS: BW+10, +20x10, BWx9
Comments: Pulled myself higher so I got a better lat workout.
Overall: Another good day of deadlifting. Nothing else to say, really.
Friday: Push 1
Bench
Warmup: Barx8, 135x6, 225x4, 255x2
WS: 285x5, 315x3, 340x5 (+1 rep), 275x11
Comments: Finally moving up on this. Huge difference when compared to last week. Will increase the back-down set as well.
Paused Narrow-grip Bench
WS: 235x8 (+10 lbs), 255x5, 285x4 (+10 lbs)
Comments: Had another rep in the tank, but I was already doing 10 lbs more, so didn’t want to burn myself out.
Seated Face-pull
WS: 120x12, 140x10, 160x10, 180x9 (+1 rep)
Seated Uni Lat Raise
WS: 30x10, 35x10, 40x12
Rope Press
WS: 80x8, 90x7
Comments: I like the extra mobility, but it was a little hard on the shoulders, so I cut it off after 2 sets.
Saturday: Pull 2
Trap DL
Warmup: 140x6, 230x5, 320x4, 410x3
WS: 460x5, 500x3
Comments: Felt like going heavy so I didn’t go for max reps on 460. Focused on leg drive.
Paused DB Upright Row
WS: 40x10, 50x10, 55x10 (+2 reps)
Wide Pullup
WS: +10x10, +20x11
Monday: Legs
Squat
Warmup: Barx8, 135x6, 225x4, 275x2
WS: 325x5, 355x5, 385x5 (+1 rep)
Comments: Anything next week is a PR when I move up to 390. I was a bit shaky through warmups with weird knee pain on the first two sets, but it went away with heavier weights. I knew after 3 easy, deep reps at 355 that I would get 5 at 385.
Lunge
WS: 155, 175, 195, 215x6 (+5 lbs)
Comments: Got the reps I was looking for, but this lift was FUBAR from the start. Balance was off, and knees felt weird near the bottom. I’m not going to move up until the sets are smoother.
Single-leg Seated Curl
WS: 80x6, 100x6, 115x6 (+1 rep)
Comments: Moving up 5 on the heavy set.
Glute Bridge
WS: 275x5, 315x5, 345x5
Comments: It’s not hard to bridge up, but I’m sliding back after I get to the top of the lift. Maybe I’m using too much weight?
Overall: Nailed the squat, so it was a great day.
Tuesday: Push 2
Floor Press
Warmup: Barx8, 135x6, 225x4, 255x2
WS: 275, 295, 315x3 (+10 lbs)
Comments: Much easier this week. Had to control myself and not do a fourth set, keeping in my mind that I really want the lowest volume possible on this day while still moving up in weight.
IH NGB
WS: 220, 240, 250x4 (+10 lbs)
Comments: Didn’t do these for two weeks, but still moved up 10.
Face-pull
WS: 125, 145, 165, 185x12
Comments: +5 on all sets. Running out of weight so will soon switch to the same cable I do pressdowns on, which has fewer pulleys and offers much more resistance.
Skullcrusher
WS: 140, 160, 180x5 (+2 reps)
Comments: This should come back quickly, I’ve done 30 pounds more than this for reps.
Tri Pressdown
WS: 105, 125x6, 145x5
Comments: +5 on all sets.
Overall: Even with the IH NGB added in, I still think the volume is low enough. Starting to regain strength in my shoulders.
good work bro, i have chest and core tomorrow… going to kill it
Thanks dude. I might go over there Friday…got a bench in at Fitness factory on Saturday and it was great.
Wednesday: Pull 1
Sumo DL
Warmup: same as always
WS: 405x4, 435x2, 460x3
Comments: One of those weeks…shaky but got what I needed to get.
BB Sup Row
WS: 235x10, 270x10, 300x7
Comments: No grip issues in comparison to last week.
Narrow Pullup
WS: +10x10, +20x10, BWx12
DB Curl
WS: 55x5, 65x6
Saturday: Push 1
Flat Bench
Warmup: Same
WS: 285x5, 315x3, 345x4, 285x9
Comments: Felt reasonably light considering. Should get ten on the backdown next week at the very least.
Paused NGB
WS: 235x8, 265x5, 295x4
Comments: Good reps, will probably only go up five on the last set next week.
Seated FP
WS: 120x12, 140x10, 160x10, 180x9
Comments: Felt heavier at this gym, but banged out 9 on the last set.
Military Machine
WS: (1PPS+25)x10, (2PPS+25)x8, (3PPS)x5, (3PPS+25)x3
Comments: Love this machine at this gym, so had to do it.
Dips
BWx35
Overall: Lifted at Fitness Factory in Louisville again. Wider benches there and much better atmosphere.
Monday: Legs
Squat
Warmup as usual
WS: 330x5, 360x3, 390x3
Comments: Felt a little of that knee pain again, and I think it might be from excessive torquing on one of my stretches, so I’ll change that up next week. It wasn’t an issue after the first warmup or two. The reps at 390 were good and deep, and my descent was somewhat slower and more controlled than normal. I only did three because I didn’t pay enough attention to my cues throughout the lift and didn’t want to hurt, but I should nail 4 or 5 next week.
Paused Squat
315x5
Comments: Really hammered the hamstrings with this one. Stayed in the hole for 1-2 seconds and tried to explode up. A great addition and I will add more sets in weeks to come.
Zercher Squats
WS: 185x6, 225x5, 275x5
Comments: Was sick of lunges so I switched to these, which I was dying to work in somehow. Belted the last set only, big improvement from last time I did them.
Single-leg Seated Curl
WS: 80x6, 100x6, 120x5
Glute Bridge
WS: 295x5, 325x5, 355x4
Overall: I can’t say with any evidence that this is the case, but I think doing Zerchers after back-squats will help my back by loading opposite angles of the spine. Yea, that sounds good.
Tuesday: Push 2
Floor Press
Warmup as usual
WS: 285x3, 305x3, 325x3
Comments: Continued improvement. I hope this gets heavier than flat bench soon so that I can get accustomed to heavier loads easier.
IH NGB
WS: 220x4, 240x4, 260x4
Comments: Another ten pounds and still progressing.
Face-pull
WS: 125, 145, 165x12, 185x14
Skullcrusher
WS: 150x5, 170x5, 190x4
Comments: I think I’m done with this lift. Can’t really say why I’ve had such a sudden change of heart, but I just don’t think it’s worth the time. Maybe I don’t want my teeth to get smashed on a failed rep, who knows?
Wednesday: Pull 1
Sumo DL
Warmup as usual
WS: 405x4, 435x2, 460x3
Comments: First rep flew off the floor, which is a far cry from last week. I’m targetting next week as a week to get 4 and move up.
BB Supinated Row
WS: 235x10, 270x10, 300x9
Comments: Significantly stronger grip, probably because my hands weren’t as sweaty.
Paused Narrow Pullup
WS: +10x10, +25x10, BWx9
DB Curl
55x5, 65x6