Deadlift “Deload”
Was starting my sesh when I saw an old friend of mine. He’s currently in the minor league baseball system and stuff. Really good player, and one of the nicest poeple ever.
Anyway he basically asked me to do this BB curl finisher. I do one rep pass it to him he does one rep passes to me I do two reps etc. for up to 10 and back down. That’s how I started my workout.
Basically my forearms and biceps were really pumped and I really didn’t feel like holding a bar for a long time so I decided to work some single. Things were feeling good so I decided to go for 315, just so I can post in the “race to 315 deadlift” thread.
Anyways here was the workout
Warmup
Bicep finisher
Deads
135x1
155x1
185x1
205x1
225x1
255x1
285x1
315x1 <— rep was easy, just lacked form. I have a vid hopefully I can get my comp to upload it.
DB SDL
55x8
65x8
75x8
85x8
Done. That was my Deload.
Think it would be best to push today’s chest (deload) back to tomorrow.
Bench Deload
Warmup
95x5x2
120x5x2
145x5x2
185x1
205x1
225x1
DB Press
60’s x 8
75’s x 8
90’s x 7
100’s x 5 DROP 70’s x 3
70’s x 6
Cable Cross
50xFailx3
3 sets guns
20 mins of dat cardio
Deloads; unsatisfying as always
Squat Deload
So basically each set is followed by an identical set (for squats). The first was sumo, the second was hells on plates ATG.
95x5x2
135x5x2
140x5x2
155x5x2
185x5x2
Hammer Strength Squats
2 plates x 3 x 5
SUPERSET
Leg Extensions
250 x 3 x 5
25 mins of cardio
OHP Deload
hit my deload percentages
Did bicep work
Did tricep work
Did cardio
nothing special
Deadlift
Warmups
190x5
225x5
245x15 <— Getting Kind of hard to keep pushing my rep maxes. May have to readjust my max at some point
145x5
175x5
205x5
5 sets lat pulldowns, ramping to 190
4 sets DB RDL
Bench
Alright so I’ve been having some issues with a family member being in failing health, so because of that my schedule has been a bit wonky lately, not to mention the upcoming exams next week. Basically, my diet and rest has not been up to par with what I want it to be.
Had to rush my initial warmup
Warmups:
Pullups
bw–> 5x5
Bench
ramped to
160x5
185x5
210x7 ← Not bad all things considered.
175x 24 total reps
DB Bench (TUT)
60’s x 8 x 3
Did some Biceps work and left
My main goal at this point is to try and cut down to 180 (currently 198-205 area) while maintaining/gaining strength and muscle. This shouldn’t be too hard as I haven’t been doing much conditioning and my diet can improve significantly.
Squats
Warmups
185x3
215x5
245x6 ← Might have to reset my max here; I think my form has gotten better (deeper) obviously the weights get harder the lower you get, but no excuses.
Did the next few for time; see how many I could get in 8-10 mins
Managed to hit 15 total reps with 205
Calf raises
1 plate x20x3
Then I did a little circuit between leg press (3 plates) Calf raise (1 plate) and leg extension (205)
got about 4 rounds in (all to failure)
OHP
Subpar day
Took me nearly 40 mins to get warmed up. The squat session from yesterday killed me.
Warmups
pull ups 5x5
OHP
ramp up to
105x5
120x5
140x7 ← Grip was too wide
Resting a lot less between sets, also not pumping myself up (as much) for the last set.
115x 20 total reps
Hit some bicep and triceps work and walked for about 2 miles
Also, I’m going to switch to the power lifting template starting sunday.
Deadlift
Was feeling pretty good for the workout, although my hips and groin were still a bit tight and sore fromt the squat session.
Deadlifts
Warmups
210x5
245x5
275x5
275x1
275x1
295x1
185x5
185x5
185x5
185x5
185x5
Whew these took a lot out of me. Hopefully I get used to these quick.
Complex:
Calf raises → sets of 20 with 50lbs
Lat pulldowns → Ramping to 180lbs
DB Deadlifts → Sets of 5 with lights weight
Oh and cardio
Bench
Warmups
Pullups
had to wait a while our one and only rack was full
Warmed up with DB’s
BB Bench
135x3
170x3
190x3
225x3
235x1
240x1
DB Bench
Went to failure basically
50’s
60’s
75’s
90’s
100’s (got 4 reps here)
75’s
60’s
Pushups on DB’s
5 sets of 10
High School is over.
Was fighting to keep my eyes open by the end of this workout.
Squats
Warmups
190x3
225x3
250x3
265x0 <— sad considering the previous set was relatively easy.
Then did 5 rounds of this complex
Calf raise, Leg press, leg extensions
All to failure
Then did maybe 8 mins cardio and left
Came to the sad realization that I can bench more than I squat…
Alrighty great OHP sess
Warmed up by getting under the bar and squatting.
Ramped to 205 for 3… really fast. I wish today was the squat session.
OHP
Warmups
120x3
135x3
150x3
155x1
160x1
160x1
Felt Great!
5 rounds of
push press, DB curls, rope pushdowns
3 rounds of
pullups, cable curls, DB extensions
Cahdyo
[quote]spar4tee wrote:
in[/quote]
Damn that means a lot you’re a big inspiration considering we’re only a few months apart in age.
Deadlifts
Stretched out by doing lunges and sumo skwats
Warmups
225x5
245x5
275x5
295x1
305x1
310x1
All went up really fast. May have to readjust my max again. Although may have to invest in some wraps or straps or at least gloves. The calluses on my hands look like mini toblerone.
Then I did a circuit (4 rounds)
Calf Raises (20 reps sets), DB RDL (stretch), Pullups (AMRAP)
Then another 3 rounds of
Meadows rows (GOD THESE ARE GREAT), straight arm lat pulldowns, and a third exercise I cannot remember
only did about 15 mins of cardio; have an ultimate frisbee tourney tomorrow.
Alrighty I did the ultimate friz tournement (played for 5 hours straight). Long story short I injured my left hammie, right ankle and right knee. Now these injuries aren’t serious (yet) but they defninately throw off the stuff that I’ve been doing lately. Gonna have to find a way to train around it. Have a bench sesh coming up tonight.
Ok went to workout just trying to feel myself out; where I stand in terms of how beat up I am:
Went in to do the squats with my heels on the plates; got to 135 before I had to stop
Bench
warmups
160x5
180x5
205x5
215x1
225x1
235x1 <— really easy
DB Bench
70x8
80x8
90x8
95x5
75x6 drop 50x2
Did some biceps
Did literally NOTHING today. Diet was a little off as well. I haven’t felt DOMS like this since I started lifting.
Skwats
Warmup. Had to watch out my left hammie has been cramping up hard lately.
Squats (Oly)
warmups
185x5
215x5
235x5
245x1
255x1
265x1 ← the single that I missed last sesh.
Looking good, everything was fast out of the hole; reps were explosive, and the form was MUCH better overall. It sucks becuase these are the things that the numbers dont tell.
Then I did my usual circuit of calf raises, leg press, and leg extensions for 5 rounds.
Then about 30 mins cardio.