7/11/13
Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 5 x 360
1 x 5 x 410
1 x 6 x 450
1 x 1 x 470
Front Squats:
1 x 10 x 225
1 x 10 x 245
2 x 10 x 275
Leg Extensions:
4 x 12
I normally do not throw in a money set on my 5/5/5 days. The 450 set felt really good. I had several more in me, but I cut it short for a money set. I kind of wish I would have stayed with 450. 470 was kind of a disaster, and not a legal lift. Still its good to step out of your comfort zone.
7/11/13
Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 5 x 360
1 x 5 x 410
1 x 6 x 450
1 x 1 x 470
Front Squats:
1 x 10 x 225
1 x 10 x 245
2 x 10 x 275
Leg Extensions:
4 x 12
I normally do not throw in a money set on my 5/5/5 days. The 450 set felt really good. I had several more in me, but I cut it short for a money set. I kind of wish I would have stayed with 450. 470 was kind of a disaster, and not a legal lift. Still its good to step out of your comfort zone.
7/16/13
Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 5 x 340
1 x 5 x 380
1 x 5 x 430
Deficit Deadlift:
3 x 5 x 235
Lew Curls:
4 x 12
Farmers Walk:
55 pounds in each hand
80-100 yards
I dialed back just a bit, and if felt great. I perhaps had one more at 430, but is was a struggle to get the last one. I had to set the bar down and regroup. Once I did, it went up fairly easy.
Nice ending with the farmers walk. I think the weighted walks really top of a lifting day well and I’m going to be working them back in to my program immediately.
7/19/13
Bench:
1 x 10 x 135
1 x 5 x 185
1 x 2 x 225
1 x 5 x 240
1 x 5 x 265
1 x 6 x 300
Light Dumbbell Press:
4 x 15 x 65
Machine Dips:
4 x 12
Svend Press:
4 x 50 x 20
I’m still trying to correct the flaw in my form. Its probably going to take several months. I am hopeful dumbbell presses and floor presses will help. My problem is my left side is lagging behind. I think light dumbbells and high reps is the answer. My buddy says heavy dumbbells and low reps. I’m not sure who is right, but I’m going to try this for a while.
Sounds like a good plan to work the dumbbells in and use floor presses too. Maybe you can alternate heavy and light dumbbell presses to give a variety of stimulus to balance the correction.
I think you are right. I’ll start employing that method.
7/20/13
Squats:
1 x 10 x 1235
1 x 5 x 225
1 x 3 x 275
1 x 3 x 375
1 x 3 x 430
1 x 5 x 475
Front Squats:
1 x 10 x 225
1 x 10 x 245
2 x 10 x 275
Leg Extensions:
4 x 12
It felt good today. Plenty of power for squats, past the knees.
7/21/13
Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 125
1 x 5 x 140
1 x 11 x 155
Kroc Rows:
4 x 15 100
Front Raises:
4 x 10 x 35
One Arm Extensions:
4 x 10 x 30
Kickbacks:
4 x 10 x 30
Ropes Pull Downs:
4 x 12
Reverse Pulls Downs:
4 x 12
Nice weight for reps with the 475 x 5 on the squats.
7/24/13
Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 3 x 365
1 x 3 x 420
1 x 3 x 450
1 x 1 x 465
Deficit Deadlift:
3 x 5 x 235
Leg Curls:
4 x 12
Farmer’s Walk:
55 pounds in each hand
100 yards
Great workout. The farmer’s walk continues to kick my ass at the end of the workout. If nothing else, it is building my grip and upper shoulders. It’s also a good way to really finish things off.
7/24/13
Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 3 x 365
1 x 3 x 420
1 x 3 x 450
1 x 1 x 465
Deficit Deadlift:
3 x 5 x 235
Leg Curls:
4 x 12
Farmer’s Walk:
55 pounds in each hand
100 yards
Great workout. The farmer’s walk continues to kick my ass at the end of the workout. If nothing else, it is building my grip and upper shoulders. It’s also a good way to really finish things off.
7/25/13
3/3/3 Bench:
1 x 10 x 135
1 x 5 x 185
1 x 2 x 225
1 x 3 x 245
1 x 3 x 255
1 x 5 x 305
Dumbbell Press:
2 x 10 x 85
1 x 10 x 90
1 x 10 x 100
High Cable Crossover:
4 x 12
Machine Dips:
4 x 12
Svend Press:
4 x 50 x 20
No problem today with my lagging left side. I’ll continue to work dumbbells to correct this issue.
7/29/13
3/3/3 Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 3 x 375
1 x 3 x 430
1 x 6 x 475
Front Squats:
1 x 10 x 225
1 x 10 x 245
2 x 10 x 275
Leg Extensions:
4 x 12
It was a good day. All my squats were plenty deep. I felt like adding more volume, but my mornings are packed. I train on my days off from work. Days off mean running kids around to football strength training and tennis lessons. School starts in three weeks, then the mornings are mine again.
Nice squat work. 100 yards with 55 pounds in each hand is a good walk.
[quote]Crippler56 wrote:
Days off mean running kids around to football strength training and tennis lessons. School starts in three weeks, then the mornings are mine again. [/quote]
I can relate. As long as I substitute hockey and gymnastics.
Nice training, as always.
Thanks. It keeps me busy, but well worth it. Sometimes my work days are days off.
7/30/13
Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 3 x 145
1 x 3 x 155
1 x 8 x 165
Kroc Rows:
4 x 15 x 100
Front Raises:
4 x 10 x 40
Seated Pulls:
4 x 12
Two Arm Extensions:
4 x 10 x 90
Rope Pull Downs:
4 x 12
Reverse Pull Downs:
4 x 12
Kickbacks:
4 x 10 x 35
I think now is the time I’ll start working close grip bench back into my triceps routine. I don’t have any pain in my elbows any longer.
8/2/13
5/3/1 Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 2 x 225
1 x 1 x 275
1 x 5 x 365
1 x 3 x 415
1 x 1 x 470
Deficit Deadlift:
3 x 5 x 235
Leg Curls:
4 x 12
Farmer’s Walk
55 pounds in each hand
100 yards
Not bad. I think things are starting to come back. I tried a second rep at 470, but it was not to be. I am considering adding bands or chains to my deficit deads just to see what happens. I’ve been training raw, but I just purchased a Metal DL suit. It should be here today. I’ll max out my next DL day to get the feel of the new suit. My old suit is an Inzer. I’ll then throw in a deload.
8/3/13
5/3/1 Bench
1 x 10 x 135
1 x 5 x 185
1 x 2 x 225
1 x 5 x 250
1 x 3 x 265
1 x 4 x 310
Dumbbell Press
4 x 10 x 90
High Cable Crossover
4 x 12
Dips
4 x 12
Svend Press
4 x 50 x 20
After several weeks of not feeling strong, it seems things are starting to come back. My bench form is still a work in progress. I nailed the upright on the bench on the first rep of 310. Often times that means you’re done. I’m proud to say I stuck with it and nailed three more. It’s getting better, and I’m sure come next season I’ll have it dialed in.
8/4/13
Military Press
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 150
1 x 3 x 170
1 x 7 x 180
Kroc Rows
4 x 15 x 100
Seated Pulls
4 x 10
Side Raises
4 x 10 x 35
Dumbbell Curls
4 x 10 x 45
Preacher Curls
4 x 10 x 40
Rope Curls
4 x 12
I normally hit triceps on military press day. My routine was a bit messed up this week, and I benched yesterday. So as to not tire out my triceps I threw some bicep movements in. I’m coming up on a much needed deload week.