Ok my last post just deleted so I’m just gonna post the numbers, which sucks becuase I had an interesting story for this workout.
Squat: Ramp to 205
OHP:
warmups
95x5
110x5
125x5
145x5
135x3
155x1
160x1
165x1
Circuit (autoregulating): pullups, hi cable rows, rope pushdowns, 7 rounds
Deads
Didn’t really warmup because I was running around the entire day
Warmup sets
225x3
240x5
275x3
315x1
– Add Straps –
315x1
315x1
335x1 ← technically a PR
4 rounds of this:
DB RDL/Meadows Rows/ Lat Pulldowns
No cardio, just left
GREAT workout
Bench
Foam rolled, warmup with deads and cleans
Bench
Warmups
185x5
205x3
230x1
240x1
245x1
250x1 <— Smooth
DB Bench
70x8
80x8
90x6 drop 60x2
70x8
60x8
BB Curl
Ramped to the EZ plus 40 lbs on each side
Rope pushdowns FST… 9!!! Blasphemy!
First Cheat day in a long fucking time.
Also, I might have to see a doctor about my back, it seems perpetually… stiff, and not like the regular stiffness most people get. It’s hard to describe. Oh well, we’ll see how heavy squatting will do tomorrow.
Squats
Foam roll
Warmups
210x5
235x3
265x1 <— Easy
275x1
285x1
295x1 <— YESSIR! Completely ass to grass as well!
The best part about it is that there was absolutely no pain whatsoever. Really pumped about this!
Complex
Pullups (8-10 reps)
Calf Raises (20 reps at 40-55lbs)
Leg Press (3 plates for 20 reps)
4 rounds
20 mins cardio
OHP
Warmups
95x5
110x3
125x5
135x3
145x3
160x1
165x1
170x1 ← Easy
175x0 ← Didn’t budge
155x1
Ah well…
Complex:
BB Curls (EZ bar with 10’s on each side)
Shoulder Press (Ramping from 30’s to 65’s)
Triceps pushdown (110-90lbs)
About 5-6 rounds
Deload Deads
Worst Session in a long time: my head wasn’t in the right place nor was my body able to WAKE THE FUCK UP!!!
Either way here’s how the session went
Deads
warmups
135x5
160x5
185x5
Right here I realized the normal circuit that I do would kill me today, so I decided to focus on calves and lats only. A alternated between seated calf raises and Lat Pulldowns. However, at one point my calves were shaking so violently that I couldn’t do lat pulldowns properly. From there I did a set of pullups and calf raises and left.
Such a bad session. No amount of psyching up would get me AWAKE!! It’s not a problem with food or sleep either, they are both fine.
Whatever, I’m just going to rule it a bad workout and see if tomorrow is any better.
Bench
Went a little off key today and did some dynamic effort work. Warmed up with pushups and goblet squats.
Bench
135x3x3
155x3x3
185x3x3
Biceps
BB curl, rope curl, DB curl
Triceps
DB JM Press, Rope pusdowns
25 mins steady state.
Did about 80 mins of steady state at about 3.5 mph, totalling about 5.5 miles. I haven’t been very active lately so I thought I could “afford” to spend a little extra time.
Alrighty
Deload squats: this session wasn’t bad, but nothing special. Honestly I just hope that it will be an investment to future good workouts.
Squats
135x5
175x5
205x5
Leg Press
3 pps and a 25 for 5 sets of 12-15
Leg Extension
4 sets of 8 (hard squeeze)
Calf Raises
4 sets of 20 with a plate and a 10
Here’s what my routine looks like. It’s kinda like a traditional BB split with the 5/3/1 movements first in each day. For the days I don’t have much time I’ll just make the assistance work into a circuit. The goal for the assistance work is put on mass, so I won’t try to predetermine the the “plan of attack” (ex. Heavy, pump, fatigue, rest pause, etc.) for these movements.
Dead-lift 3/5/1 singles
Pull-ups
Pull-downs
Meadows Rows
Bench Press 3/5/1 singles
DB Bench
Pushups
DB Skulls
Rope Pushdown
Squats 3/5/1 singles
Leg Press
Leg Extensions
Calf Raises
OHP 3/5/1 singles
Smith Press
BB Curl
DB Curl
Rope curl
Jesus curl
So shit has hit the fan and my uncle finally passed away with an extremely tough battle with cancer. Let me tell you something, no mother should watch their son die.
For the next three days, because of ceremonies and stuff, I’m basically fasting for three days, with some “breaks”. Either way I kinda just have to roll with the punches on this one. I’m trying my best to keep stuff normal, but obviously thats easier said than done.
As for today I did a deload session of OHP
OHP
95x5
115x5
135x5
Smith Press from pins
4 sets of 15-10 (ramping)
Gym got a new SWISS Bar, decided to use that for curls
Did about 3-4 sets, and then added in some DB curls at the end
Did the jesus curl as a finisher
OK so I ended up leaving my hat and training program at the gym yesterday, so I decided to be a little bit more thorough on here so in case I lose it again. Thankfully today was a start of a new cycle so I could just print out a new sheet.
July 15, 2012
Start time: 12:30 am
Deadlift 3’s week
Main work
Deadlifts
Ramped to
225x3
235x5
265x3
300x3
315x1 ← Added Straps
330x1
345x1
Assistance work
Pullups
3 sets of 8
Pulldowns
3 sets of 8
Meadows rows to T bar row
3 sets of 8/6/4
Stretched for 5-10 mins
Cardio
30 minutes of walking
July 17, 2012
Felt like shit the entire workout.
Start time: 12:30 am
Bench 3’s week
Warmup
Ramped to 205x3
Main work
Bench
Ramped to
175x3
205x3
225x2 rerack unrack 225x1
What the fuck?!?!?!
135x5
185x3
225x1
235x1
245x1
Assistance work
DB Press
60x15
60x12
70x8
70x6
80x4
Pushups ss Tricep pushdowns
15 ss somexsome
12 ss somexsome
10 ss somexsome
Rope Pushdowns
FST-7 at 80 lbs
100xsome
120xsome
Cardio
Ran/walk one mile
This workout took way too long for my liking.
Hmm… Looking into carb back loading for help on the fat loss side of things. Although the biggest problem I would have honestly is being able to workout at an earlier time.
July 19, 2012
Morning workout. Only got 4 hours of sleep.
Start time: 10:30 am
Squat 3’s week
Main work- Was feeling good, just a little tired.
Squat
205x3
230x3
260x3
275x1
225x1 Paused
235x1 Paused
Didn’t want to go heavier on the last few sets, thought I might work on a different aspect.
Assistance work
Leg Press- These felt great
3 plates*
3 plates*
3 plates*
3 plates plus 25*
3 plates plus 35*
4 plates*
*The reps were along these lines- 10 reps wide stance, 5 reps close stance, rack it and 5 partials regular stance
Leg extensions
3 sets to failure with whatever weight
Calf Raises
4 or 5 sets to failure
Stretch and foam roll
Cardio
None
July 20, 2012
Start time: 6:30 pm
Press 3’s week
Main work- Feeling good, but the form is off and on heavier sets I start to get light headed on the first rep, to the point I get disoriented.
OHP
115x3
120x3
140x3
155x2 <— So close to passing out
135x3
145x2
155x1
165x1
Again, didn’t want to push the weight.
Assistance work
Smith press (bar=45)
135x15
155x15
185x15
205 down to 135 for a dropset to failure
Swiss bar curl
4 sets to failure
BB Curl ss Jesus Curl
3-4 sets to failure
Brandon Curry “Ladders” for arms
Cardio
None
Oh and let this be noted as the day when I saw the Dark Knight Rises
Off/cardio day today.
So far on 3 days of backloading I feel really good. Just a couple of points:
→ Weighed in at 181 today. That’s about 4lbs down from before.
→ The backloads are amazing
→ After getting over the initial hunger in the morning I feel great
→ Generally more satisfied after eating despite eating less
→ Energy levels are fine
→ Strength is slightly down, but I attribute that to the fact that I HAVE lost about 20lbs since I began dieting
→ Overall the sustainability of this diet is the part I like the best
July 22, 2012
Start time: 4:20 pm
Deads 5’s week
Main work- Went into it a little sluggish, but I managed to get over it.
Deads
Ramped to
215x5
250x5
285x5
305x1
325x1
345x1 ← Easy
Was contemplating doing more but I figured it would be better to save it for next week.
Assistance work
Pullups
4 sets AMRAP
Meadows Rows ss T bar Rows ss Lat pulldows
3 rounds total
Was gassed, so I called it here.