erectors were a bit sore before working out. was trying to take it easy but the deadlifts felt real heavy. prob shoulda done like 255 or something instead of 275.
bike 2’
squats
– 1x5 bar
– 1x5 bar jumpsquats
– 1x5 90
– 1x5 90 jump squats
hang cleans
– 2x4 90
overhead squat
– 2x3 bar - wanted to do some with 90 but shoulder hurt
canadian cannon workout
preacher curls - 301 tempo
– 5x5 50lbs 90s recovery
zottman curls extended set
–25 to 10lbs
cable curls - 313 tempo
– 1x12 40 60 sec recov
– 3x15 30 (forearms were on fire)
incline hammer curl 231 tempo (didnt know the set rep scheme just the tempo so i just did 3x8)
– 3x8 15lbs 60s recov
preacher curl machine drop set
– 45, 35, 30, 25, 20, 15, 10
gym was closing just as i finished the last exercise. wanted to do abs after but no time. also wanted to try overhead squats but cant get my right arm in position without pain.
10/24 10:00pm powerhouse rigth after a slow day at the restaurant
warmup
bike 90s
squat
– 1x5 bar
– 1x5 bar jumpsquat
– 1x5 95 black mini band around knees
– 1x5 95 jump squat
orange band hip adduc/flexion
– 1x3 135 w/ black miniband
– 1x3 185
working set
– 3x5 235 60s rest
– 2x5 235 90s rest
about 5’ to set up
power cleans
– 3x5 135 60s rec
unilateral db press w/ grip force (all reps on one side then switch to other side)
– 2x8 40 left arm first
– 1x8 40 left arm first ( had to stop at 6 on right arm and rest for 10 secs or so before i finished the set)
db side/front raise/ muscle clean & press
– 3x8x8x8 10
felt like a shitty workout and couldnt keep an arch at all in dl. grip was giving in rdl but prob cause first grip was snatch grip and 2nd was still a bit wide. back is definitely my weak link. maybe ill take a day off between squats and dl to let it rest?.
superset 60s between each superset
1)dips
– 3x10
2)neutral grip pullups
– 2x8
– 1x6
didnt get a chance to go to the gym monday or tues because of hurricane sandy and work. anyways trying to switch my setup so that deadlift day is before squats and see if it affects my squat numbers too much bc of my lower back is weak still. also think my hip flexors are inflamed and kind of hurts wehn i flex them on its own.
deadlift
– 1x3 185 dbl overhand
– 1x3 235 dbl overhand
– 4x4 255 (2 sets mixed, 3rd set dbl overhand, last set mixed left hand pronated)
single arm db presses (one side at a time)
– 1x5 45s w/grip force
– 1x8 w/ gripforce
– 1x6 w/ gripforce
– 3x3 first w/gf the rest without
– 1x1
(after the 2nd set of presses they were all to failure)
pullups
– 3x8
db bent side/front/clean&press
– 2x10x10x10
– 1x10x8x8
saw the other pl guy and he helped me out with my deadlift a bit and changed my form around. no more retracting my shoulder blades and not arching hard. also started with bar further out from start. and stood up completely between reps
deadlift
– 1x3 135 snatch grip
– 1x3 155
– 2x3 225 (this is when charlie started helping me out)
– 2x3 275
– 3x3 315
hang clean
– 3x3 135
walking lunges
– 3x10 35
pullups
– 3x8
single arm db press w/grip force
– 3x8 35
leaning side/front raises w/ grip force
– 3x8x8
bottom to high face pulls
– 1x8
– 2x8x8 (pronated then supinated)
pullups
– 3x8
deadlifts were very different from what i was doing and was awkward getting into the starting position and not trying to retract and arch. gotta work on that but weight came off the floor easier. gonna try this way for a bit and see how it is.
bike 2’, jump rope 1’, hip flexor stretch, squat& xband walks with black band
squat
– 1x3 bar
– 1x5 bar jump
– 1x5 135
– 1x3 185 w/ black band around knees
– 1x3 225
– 1x1 245
– 5x3 265 last set was high i think.
– 1x3 225
box squats - wide stance and paused on box for a second
– 1x6 135
– 5x6 185
db press
– 1x6 35
– 3x6 55 w/ gripforce
decline sit ups
– 2x8-10 10
low cable rows
– 3x8
squats felt good for the first 2 sets. on the last two i feel like i was shifting to my right side and just pushing off my right leg towards the top of the squat
bench
– 1x5 bar
– 1x3 95
– 1x3 115
– 1x2 135
– 4x5 155 on the third set i held my breath for 3 reps and vision got weird after that set heh.
– 1x4x1 155 had to rack it for a second
bike 2’, air squats w/ black mini band, lunge matrix
squat - 315 raw, 325 w/ belt
– 1x5 bar
– 1x5 bar jump squats
– 1x3 95
– 1x5 135
– 1x3 185
– 2x3 225
– 1x2 225
– 1x1 225
– 1x1 245
– 1x1 265
– 1x1 275 w/ belt
– 2x1 275
– 2x1 295
– 1x1 305
– 1x1 315
– 1x1 275 w/ belt - kinda fell back on the way up and thought i might of tweaked my knee. didnt really concentrate on this and kinda bombed into it. tryin to get breathing with the belt
– 1x1 325 w/ belt asked to get some coaching hfrom the other pl that was there.
– 1x0 325 got tight, unracked, then let my breathe out ha
– 1x1 325 more coaching
– talked to the powerlifter there for a bit about my squat and deads for another 5 mins
lunges
– 3x10 30s - 2nd set was with grip force
leg extension
– 3x10
got vids of all the singles from 225 up. some maybe have been high but overall good day. think if i did bigger jumps in weight i would of had more left for squats with the belt and prob coulda done 10lbs more maybe? o well have my squat and dead maxes now. gonna try for my bench next.
11/28 weds 7:15pm powerhouse
gonna start 5/3/1 again with what i did last week in the big 3. just gonna wing it again for press. 325x3 dl, 315x1 squat, and 185x4 bench
deadlift
bike 1’ jump rope 1’
front squats
– 3x5-8 90
deadlift
– 1x5 135, 155
– 1x3 185
– 1x5 200
– 1x5 230
– 1x5 265 got vid of this set
speed pulls - have vids
– 2x6 185
– 1x6 205
romanian deadlift
– 2x8 135 - 2nd set with 3rd finger on rings
abs
landmine rainbow - one side at a time
– 1x8 25
decline situp
– 1x8x2 10lbs overhead then by chest
hanging side raises
– 1x6
jump rope 2’, pushups, v pushups, arm circles and swings
military press
– 1x5 bar
– 1x5 55
– 1x5 65
– 1x5 80
– 1x10 90
hang clean
– 2x8 135
pullups
– 2x6 w/ purple band around 60lbs on floor wide grip
– 1x4x2 w/ purple band around 60lbs on floor, wide grip then shoulder width
– 1x6x2 bodywt wide grip then shoulder width
squat - high bar (or at least tried to)
– 1x5 bar
– 1x5 115
– 1x5 135
– 1x3 170
– 1x5 185
– 1x5 215
– 1x5 240 - these were hard. form felt more a low bar squat
pendlay rows pronated grip
– 1x8 135
– 2x8 155
bent over row
– 1x5 155
db press
– 1x10 55
– 1x10 60
– 1x5 65
pronated/supinated face pulls/kneeling j pulldowns
– 1x10x10x8 ?? with gripforce
– 1x10x10x8 less weight without gripforce
– 1x10x10x8 without grip force
palloff press
– 1x10
decline situps
– 1x9x1 first 9 with 10lbs over head last rep with it at chest
family member got sick and was in hospital so i was with them from after work thurs till saturday. all fine now. tried to lift saturday morning but i guess my body isnt used to working out early right after i wake up. tried some pullups and band stuff at my parents house.
12/17 8:00pm powerhouse
bike 3’
front squat
– 2x5 95
– 1x5 145
military press
– 1x5 bar
– 1x5 55
– 1x3 70
– 1x3 85
– 1x10 95
power cleans
– 1x8 135
– 2x8 155
pullups
– 1x10 w/ band around 65lb db on floor wide
– 1x8x2 w/band wide then shoulder
– 1x5x5 w/ band wide then shoulder width
– 1x10 bodyweight
single arm db press w/ gripforce
– 1x8 45
– 1x8/1x6x2 45/40(left side had to switch to 40s after 6reps)
– 1x5 45 - bilateral
took a little break - was helping friends out and showing them stretches
side/front/back cable raises
– 3x8x8x8
face pulls - low to high
– 2x8x8 pronated then supinated