Basically today (yesterday now) I went home, did cardio, napped and then went to work out.
It was an OHP day
Warmup
95x5
115x3
145x8 <— Nice same reps as last week and an extra 5 lbs.
Skipped out on the extra shoulder work; my left shoulder starts bugging me. When I can I’m gonna see someone about it.
I basically spent the rest of the workout staggering between a bicep and a tricep movement. Nothing fancy.
Then I hit up 2 miles of treadmill work; hit it in about 27.5 mins; getting better.
Yesterday’s max rep set
Alrighty Deload Deadlifts
I was literally a dead man walking today.
I Kind of just mashed up my 5/3/1 sets and my BBB sets, mainly to not have to change the weights every set.
Deadlift
135x5x9
175x5
Stiff Leg DB Deadlift SS Lat pulldowns
5x5 for both exercises.
This is one of the few workouts that I’ve been dead tired after the workout. Normally, no matter how grueling the workout it, I generally feel sharp at the end and then the tiredness hits me after 20 mins. This workout, I honestly could have fallen asleep between sets. GOTTA LOVE DELOADS!!!
Deload Bench
Well during the entire workout I felt a little sluggish… I dunno how I can describe it other than 3rd person mode where you dont feel like you’re inside your own body.
Warmup
All reps had slightly exaggerated negative, and then the concentric focused on speed.
95x5
115x5
140x5
135x5x2
135x10
135x5x2
I remember CT saying that the nervous system gets lazy on you if you don’t switch up the weights after a couple sets should keep that in mind.
DB Bench (all 5 reps)
55/65/75/85/90/70/70
Finished up wid da curlzszssszs
Hit up some sprints… these felt so good I can’t even describe.
Looking forward to some hardcor rest days tomorrow and wednesday. I haven’t been getting much sleep lately
Squat Deload
95x5
135x5
160x5
145x10x3
Hammer Strength Saftey squat SS Leg Extensions
2 PPS x4/ Various weight x8-10
6 rounds of this. Went to do some sprints but my left leg cramped up should stretch it out.
Should also note to squeeze leg extensions between the 5/3/1 squats and the BBB squat, Sheiko style, just to give break to my low back which seems to recieve a huge pump.
OHP Deload
Alright so for the past couple of workouts I’ve been doing pullups in addition to the regular exercises I’ve been doing for warmup.
hit 3 sets of 8
OHP
65x5
75x5
95x5
Then I ramped up on singles to 150lbs. It felt a LOT heavier this week than last week. Kinda wondering how I’ll do on the first workout since the deload.
45 degree incline DB bench press
45x8
55x8
65x8
75x8
75x8
During the Incline movement I staggered Tricep pushdown in between the sets.
These felt great, reps were more controlled and they burned the hell out of my shoulder.
Lastly I finished with some DB CURLZ!!!111!!!1!
Deadlift
SO ready to hit up another “heavy” session. After seeing some recent threads though (the teenage powerlifters group, Meganewb), I realize I have a LOOOOOONG way to go.
Either way.
Warmed up with some sumo squats: great idea, they really stretched out the crotchular zone.
Deadlift
135x5
175x3
180x5
210x5
240x12 <— Getting better
The one downside to this PR is the fact that I was practically screaming by the last rep. Just with the gym I’m at I can’t really do that when there’s people around.
Then I moved on to supersets between lat pulldowns and RDL’s. I have to remember to get some gloves as my calluses really started hurting on the last few sets.
Managed 7 sets before I stopped
Then I did some sprint work. I basically just pretended I was stealing 2nd base.
Good Sesh.
Cardio Sesh
40 minutes of treadmill walking like a boss
Did this complex about 6 times
OH med ball toss
med Ball Slams
Pullups
Pushups
Jumps
Basically your typical peripheral dynamic preactivation complex
Bench Day
Decided to go in “early” today.
Did my warmups: 5 sets of 5 on the pullup. These felt especially easy as compared to previous workouts. I think my old pullup strength is coming back, back in the day where I could do 20 rep sets.
Bench
Warmups
160x5
185x5
205x8 ← 2 reps better than last week. Although I will admit the reps last week were slightly better quality. I think I was just a little more careful of getting pinned.
6 sets of 5 at 135
Db press
70x8/80x8/90x5/80x8/70x8
Did some bi’s
Leg Day
Was gonna workout in the school gym but I got kicked out because there was a class there already.
Squats
Warmups
185x5
205x5
235x7 ← Dissapointed with this. For the past few squat workouts I’ve been having a hard time being explosive out of the hole.
Hammer Strength Safety Squat
2pps x4
2pps 25 x4
2pps 35 x4
2pps 25 x4
2pps x4
After like the second or third set the glute/low back/ hips area really started getting tight. I had to roll it out quite extensively between sets
Leg Extensions
130x10
160x10
190x10
220x10
250x10
Did 30 mins of Dat Cardio.
OHP Day
Warmups → Pullups Jumps foam roll etc.
OHP
Warmup
105x5
120x5
135x10 ← One more rep than last week
95x5x2
75x5x3
I hadn’t eaten anything in the 12 hours prior to this workout so not bad.
Incline DB Bench
70x6
80x6
90x6
Then I did some arms basically 7 or so supersets between curls and pushdowns, and then some cardio.
Deadlift Day
Warmups
195x3
225x3
250x13 <— up 10lbs and 1 rep from last week. I felt like superman right here; like I could do anything.
DB Stiff Leg deads
70’x 5 x 10 <— First time hitting all ten sets.
Pullups
BW x 8/8/6/5
Couldn’t be happier with this workout.
Ok so bench workout today
Warmups
Today there was multiple people benching so it took me a wile to get started.
Pullups: 4 sets of 8, getting closer to the 5x10 that I want before adding weight
Bench
Warmups
175x5
195x3
205x2
220x7 <–It was actually 8 but I had a spotter and never count the last rep with a spotter. The rest were clean though.
135x5x5 ← Needed a lot less rest in between sets
DB Incline
85x5 DROP 65x3
85x3
65x5ish
65x6
Disappointing
I normally would have done arm work here but I felt that another chest exercise was needed instead.
Cable Crossovers
4 sets to until the technique breaks down
Did some cardio
Forgot to do the arm work. Whoops
Squats
Warmups
195x3
220x3
250x6 <— Better! Was considering 7 but the plates under my feet weren’t stable.
Leg Extensions
6 or so sets to failure
Hammer Strength Safety Squat
Another 6 or so sets of 3, Weight ranging from 2pps to 3pps
Squats
2 sets of 6 at 135
Did some biceps work after and then some cardio. Holy crap the entire workout took a long ass time.
OHP
Warmups
Pullups: 8/8/6/6/4/4/2/2
OHP
Warmups
95x3
115x3
125x3
140x9 <— Was out of the zone, I felt like if I was keyed in I would have had another rep easy.
DB Press
Didn’t count reps, just went from 25’s to 80’s in about 6-7 sets
Did some of the curling and some pushing down.
Feeling kinda bummed out today so I left and went home a bit earlier than normal.
Deads
Wanted to be in and out a little faster than normal so I shortened the warmup
Started with 4 sets of sumo squats, to stretch the groinal quadrant.
Deads
Warmups
210x5
240x3
265x12 <— Nice
Neutral grip lat pulldowns
100x10
120x10
140x10
150x10
Dropset: 170x5/130x5/90x5
Stiff Leg Dumbbell Deadlift (all 5 reps)
50/60/70/80/70/60
Did some light walking after; I ate/drank a lot before so I was a bit bloated.
Bench
Little sleep, inadequate food intake led to a kind of piss poor performance today. Plus the fact that my heart rate seems to skyrocket right before a set its really weird.
Warmups
185x5
205x3
230x5 <— Meh
135x5x5
DB Bench
80x5
90x5
80x5
75x6
60x6
50x5
Did some pumping up for da arms.
Did a 2.4k run today. Twas hell.
Had to move my squat workout from today to tomorrow because these next few weeks I’ll be cramming for highschool exams. Another 2-3 percent on my average means a few thousand more on my entrance scholar ship.
Squats (making up for yesterday)
Decided to do switch up my accessory work, mainly because I have a hard time doing to the BBB, its kind of boring you see.
Squats
Warmups
205x5
235x3
265x5 <— Pleased with this especially due to a lack of food an sleep lately
185x5
205x5
235x5
Hammer strength squat
2plates x8/8/6
Leg Extensions
160x10x3
OHP (making up for yesterday)
Going in I was kind of out of it. Major DOMS from yesterday, lots of school work lately and been kinda stressed due to personal life. Took me a while to warm up. I think I ended up overdoing my warmup a little since I felt a little fatigued from it by the end.
OHP
Warmups
120x5
135x3
150x6 <— Shit.
Realized right after that my grip was a bit too wide and that was giving me a hard time reversing the weights.
135x4 <— Needed 5 Dammit
120x5
95x5
Supersetted a bicep movement with a tricep movement for the rest of the workout.
Ran 1.4 miles on the treadmill. More like half ran, Half walked.