Friday: Push 1
Bench
Warmup as usual
WS: 285x5, 315x3, 345x4, 285x11
Comments: 2 great reps at 345, then 2 where my right side carried low again. I think I’m hitting a little too far to the right, so I’ll address that next week. Killed the backdown set, thus a little positive momentum.
Paused NGB
WS: 235x8, 265x5, 305x3
Comments: I will probably go to a 3x4 format from now on. When I push hard on regular bench it’s just too hard to do high reps right after.
Seated Face-pull
120x12, 140x10, 165x8, 180x10
Comments: Much easier at the University gym than at the Louisville one.
HS Shoulder Press
WS: 2PPSx10, 2PPS+25x8, 3PPSx7
Comments: Love HS machines, no shoulder pain.
Dips
BWx45
Overall: Solid. Will probably go back to tri ladders next week instead of dips…was mainly doing them because of time crunches.
Saturday: Pull 2
Trap DL
WS: 410x5, 460x5, 500x4
Comments: Looking for 5 next week. Again I focused on the leg drive.
Paused DB Up Row
WS: 40, 50x10, 60x8
Comments: I hate saying “mind-muscle connection,” so I’ll just say that I really focused on doing all of the work with my traps.
DB Row
WS: 100, 110x10, 120x14
Comments: Paused at the top with 100, 110, then normal reps at 120 with no straps. I will probably move up when I can get 20 clean reps per arm.
Standing BB curls
90x10, 100x8, 110x6
Comments: Strict curls suck, but they have their merits.
Monday: Legs
Squat
Added 1 rep at 315 in the warmup (no belt)
WS: 330x5, 360x3, 390x4
Comments: Up a rep from last week, looking for 5 next week. 390x4 is a PR, though. Also, weight feels great on my back right now.
Paused Squat
315x5, 325x5
Might do three next week, but will definitely move up to 335.
Zerchers
225x5, 255x5, 285x5
Almost lost it on the last set…the bar drifted out of the divot in my elbow and was sitting on my forearm. Will move up next week and concentrate on keeping the bar in that divot.
Single-leg Seated Curl
85x6, 105x6, 125x4
No sugarcoating it, that last set sucked, but I was completely gassed at this point.
Overall: Great day for legs. I’m dropping the glute bridges; I liked them enough to keep them, but they were stressing my back and weren’t worth it at the end of the day. I might add leg extensions in or something like that at the end.
solid leg day hoss… you can always add glute bridges in on a deload week
Tuesday: Push 2
Floor Press
Warmup
Sets: 295x3, 315x3, 335x2
Comments: Spotter said he barely helped the third rep on 335, so I won’t count it.
Smith Military
Sets: 180x5, 200x4, 210x4
Comments: Loved this, no shoulder pain like regular military. Bar not included with weights.
Face-pull
125, 145, 165x12, 185x15
Tri Press
120x16
Comments: I think I need to go to DB floor press after not doing it in next weeks workout. For whatever reason it kills my tie-ins and caused me to push back bench a day.
Wednesday: Pull 1
Sumo DL
Warmup
Sets: 405x4, 435x2, 460x3
Comments: Disappointing, but a 4th just wasn’t there. I may play around with a semi-sumo stance next week, though I don’t plan on abandoning sumo by any means.
BB Supinated Row
235x10, 270x10, 300x10
Moving up
Paused Narrow Pullup
+10x10, +30x9
DB Curl
55x10
Saturday: Push 1
Bench
Warmup
Sets: 285x5, 315x3, 345x5, 295x9
Comments: Done on a competition bench for the first time. Easy, clean reps that went up even.
Paused NGB
245x4, 275x4, 305x4
Comments: A world of difference on the heavy set after keeping the reps low.
Seated Face-pull
120x12, 140x10, 180x8, 200x10
Comments: Slightly different cable station again, and it was a little easier than at University gym.
Military Machine
2PPSx10, 2PPS+25x8, 3PPSx6, 3PPS+25x3
Tri Ladder
BWx15x4 rungs down
Comments: Set this up a rung lower on each than normal and was dead by the bottom.
Overall: Fantastic workout at Fitness Factory again. Tricky Jackson showed up near the end and looked shredded since I last saw him about 6 weeks ago, must be dieting for something (he is, of course, still huge).
Just hitting the big three this week. Taking the GRE tonight at 5, so I was studying like a madman for the last few days and am postponing squat until tomorrow. Will probably then do DL Friday and bench Saturday.
In other news, I weighed in at 202 on Sunday, so I’m up a modest 3 pounds since starting this log. That puts me at +15 even since basketball season ended in mid-February(I officiate, hence tons of cardio). I would like to hit 205 by school’s start and 210 by the beginning of basketball season if I can manage it, because I will almost certainly drop a few pounds during the season.
Wednesday: Legs
Squat
Warmup
Sets: 330x5, 360x3, 390x5
Comments: You know your a sick bastard when you nearly passout squatting…and then attempt another rep. It was great to get five since I felt weak and drained the whole time. Knees were a bit unstable, though.
Paused Squat
315x5, 335x4
Seated Single-leg Curl
80x6, 100x6, 120x5
Overall: Another PR and so close to 400 for reps.
Friday: Pull
Sumo DL
Warmup
Sets: 405x4, 435x2, 460x4
Comments: FINALLY. I brought my stance in a couple of inches and it made a huge difference. I still think it would be classified as sumo, but it’s not as wide as a typical sumo DL. I think it’s a little wider than what I’ve seen of semi-sumo, though.
Supinated Row
245x10, 275x8, 305x7
Paused Narrow Pullup
+10x10, +30x10, BWx10
DB Curl
45x5, 55x5, 65x5
Paused DB Upright Row
45x10, 60x8
Overall: Obviously the stance change helped me pull more, and the only test was how my back would respond. I’m making this entry on the day after and my back feels just like it did after wider sumo, so this will be my stance from here on.
Sunday: Push
Bench
Warmup
Sets: 290x5, 320x3, 350x4, 295x10
Comments: Good heavy set. I wasn’t at max effort doing 4, but it’s going to be a short week and I didn’t want to overdo it yet. Good grinding 10 at 295.
Paused NGB
255x4, 285x4, 315x3
Comments: Good first week. Nice to see I can do an extended pause on my chest with 315 and still rep the weight.
Seated Face-pull
130x10, 150x10, 170x8, 190x9
HS Shoulder Press
2PPSx10, 2.25PPSX8, 3PPSx8
Tri Press
120x17
Overall: Great way to finish the week. I may do squat on Tuesday, though it would be nice to get back on schedule and do it tomorrow.
Tuesday: Legs
Squat
Warmup
Sets: 335x5, 365x3, 395x4
Comments: Had a powerlifter assess me, and he said that I am just breaking parallel on my heavy sets. Need to work on forcing my knees out more.
Paused Squat
315x5, 335x4
Should be able to get 5 next week
Zerchers
235x5, 265x5, 295x4
Single-leg Seated Curl
80x6, 100x6, 120x5
Wednesday: Push
Smith Military: 180x4, 200x4, 220x3, 230x3
Face-Pull: 125, 145, 165x12, 185x15
OH Rope Press: 80, 100, 120, 140x10
Friday: Pull
Sumo DL
Warmup
Sets: 405x4, 435x2, 465x4 (PR)
Comments: Don’t know how I managed that, I felt light-headed and weak throughout the entire set. Probably a function of switching back to morning DLs.
Pendlay Rows
225x5, 275x4, 225x7
Comments: WOW. I knew I was trap dominant, but this really showed me how weak my lats are. This should be an excellent way of addressing that problem.
Paused Narrow Pullup
+15x10, +35x8, +45x6
Comments: Had a little left in the tank, but I felt so shitty that I was happy with this and called it a workout.
Overall: Good considering how weak I felt.
Saturday: Push
Bench
290x5, 320x3, 350x4, 300x8
Died on rep nine in the middle on the backdown set, lucky to get 4 on the heavy set. Form was terrible, groove was off after the first rep and caused a lot of subsequent soreness in my shoulders…I hit waaaay too low on my chest on the second rep.
Paused NGB
255x4, 285x5
What I learned this day: never drink before a day of heavy lifting!!! I was OK in terms of strength, but my concentration was off and I had no endurance. That’s why I called it after the second set of NGB.
Monday: Legs
Squat
Warmup
Sets: 335x5, 365x3, 395x4
Comments: Good set. Depth wasn’t great at 365, but was better on the heavy set. I need to slow my descent, though, and I think it will be easier to sit back that way. It would also be better if I was doing this in front of a mirror, so i will start lifting at the Underground again once school starts for that purpose.
Paused Squat
315x5, 335x5
Went an inch or two below parallel on these just to get a better feel for depth, will probably go to 345 next week.
Zerchers
235x5, 265x5, 295x5
Easy and deep.
Seated SLC
80, 100, 120x6
Overall: Not quite ready to move up on squat, but saw progress in all assistance lifts, so a good day.
Thursday: Pull
Sumo DL
Warmup
Sets: 410x4, 440x2, 470x3
I was in a terrible mindset this day but went ahead and deadlifted…this might not have been a good idea. I overdid it and my form was bad, thus leading to discomfort in my back the next day. I had a lot of issues that day, so I quit after deadlift, which I think was for the best
Sunday: Push
Bench
Warmup
Sets: 290x5, 320x3, 350x4+1(30s rest-pause), 300x8
Comments: I debated going light today, but ramping sets felt good so I went heavy. Much, much better form than last time. The 4th rep at 350 wasn’t much of a struggle, so I rest-paused for an easy 1 after 30 seconds. I will probably try 5 next week barring a really bad day.
Paused NGB
255x4, 285x3, 315x3
Screwed by the spotter on the heavy set. The bar flew off my chest and wasn’t stalling, but he grabbed it anyway so I reracked.
Seated Face-pull
120x10, 150x10, 170x8, 190x8
HS shoulder press
2ppsx10, 2.25ppsx8, 3ppsx9
Overall: This week I learned that if I am going to drink before benching, I better do it early in the day and be sober when I fall asleep. No complaints otherwise.
Monday: Legs
Squat
Warmup
Sets: 335x5, 365x3, 395x3
Comments: Lost one rep, but it was due to trouble breathing. Otherwise my form felt OK, though I really need to work on sitting back more.
Paused Squat
315x5, 345x3
Zerchers
245x5, 275x5, 305x4
Glute-ham raise
BWx7,7,6
Comments: No need to ever use a machine again…this was a much better workout.
Wednesday: Pull
Sumo DL
Warmup
Sets: 410x4, 440x2, 470x3+1(30s rest-pause)
Comments: Huge improvement in form from last week. I concentrated on forcing my knees out and the weight felt much lighter and my back felt infinitely better.
Pendlay Rows
185x5, 205x5, 225x5
Nothing too heavy. I wanted to feel comfortable with the technique before pushing the weight up and failing like last week.
Afternoon…
Paused Pullup
BWx10, +15x10, +35x8, +45x6
Paused DB Upright Row
40x10, 50x8, 60x8
Comments: Couldn’t finish the workout in the morning so I finished it after 4 hours of work. My God is that hard…I felt totally exhausted but was able to get my accessory work in.
Friday
Bench
Warmup
Sets: 290x5, 320x3, 350x4, 300x9
Comments: Died on the 5th rep at 350. I was disappointed with that considering how easy the rest-pause was the previous week, but I think the short rest hurt me here. On the other hand, I felt a big improvement in the back-down set.
Paused NGB
Sets: 255x4, 285x3, 315x4
Comments: Easy today, good to have a competent spotter.
Face-pull
130, 150, 170x12, 190x13
HS Shoulder Press
2.25x8, 3PPSx9
Overall: Good lifts despite disappointment on bench. Should be able to move up soon.
Monday: Legs
Squat
335x5, 365x3, 395x4
Gained the rep back this week and felt significantly better about my technique. My knees were in a much better position through 3 reps, though my form broke down a bit on the 4th rep and they buckled slightly. I brought my hands in and was able to keep my back tighter as a result.
Zerchers
245x5, 275x5, 315x5
My back was bothering me after running all day Saturday, so I opted not to do paused squats, which tend to put the most pressure on my lower back. This allowed me to attack the Zerchers with more energy and I was able to do 315 for an easy 5.
Glute Ham Raise
BWx8,7,7
Back Extensions
BWx10, 15
Overall: Very happy with this day. Squat was much improved and I needed to start working in back extensions, since that is my major weakness in the squat. GHRs were again a revelation, and my legs were more sore the day after than they’ve been in a long time.