3/8: DL (light)
Speed DL (orange minis)
135x3
225x1x3
315x1
325x3x12 Lower back on fire!!!
Rows
315x4x4
Pullups
BW*8x2
3/12: This week is heavy DL and light squats
DL(week 2 of 5/3/1)
warmups
245x3
335x2
390x3
450x3
505x3
Felt pretty good on last set. didn’t want to push too much today. going to do some accessory on light squat day with some leg presses from the starting pin position to simulate the starting position of the DL.
3/15: Light squat day
Box Squat (60Lbs chains questionable depth height)
Barx5x3
135x3x3
185x3x2
225x2x8
Leg Press (partials from starting position to simulate DL starting position)
400x10x2 (counting weight only not weight of sled)
600x10x2 (same thing as before)
800x10x1 (same)
1000x10x2 (same)
3/16: Bench day, left shoulder hurting
Bench
135x10
put on Red Slingshot
225x10x2
275x8x2
put on black slingshot
325x8x2
Rack pulls
315x5
405x1
500x5x2
500x4
3/20 Squat day
Box Squats (60Lbs of chains) wanted to find a max
Barx3x2
135x3
185x2
245x1
295x1
345x1 prob had 15 more pounds but cut it short.
DL(with 60Lbs of chains and orange minis)
135x3
245x3x5
This was a good weight. Not too light but heavy enough to put some effort into each set.
Think I am starting to feel the benefits of switching things up every 1 to 3 weeks depending upon exercise. For example, with 5/3/1 I can hit 2 to 3 weeks strong before fading and needing a break or deload. Doing variations of the main lifts such as box squats, rack pulls and other variations, I am able to keep hitting heavier weights without that feeling of being physically wiped out! Will keep monitoring in order to make a better assessment.
3/22: Bench Day
Bench Press(60Lbs chains + Long Black Bands)
Barx10
135x5
185x1
225x1
275x1
290x1
315x1
Bench Press w/red sling shot
315x12
315x10
Body weight Pull ups x 12 x 2
3/26: heavy Dl week light Squat week
Rack Pulls( black mini bans
Bar x 3
135 x 3
235x 1
335x1
425x1x3
535x1x3
Sumo DL
245x1
335x3x2
405x3x2
3/28 Bench Day
3Bd Bench Press
135x5
225x3x2
275x1
315x1
340x1
365x1
390x1
410x1
Dumb. Up right row
50x12
55x12
60x10
Facepulls 3 sets of 15
Bench Press (black sling shot)
340x10
365x5
Bench Press (All reps were 3 second pause n press)
315x3x2
3/29: Deads again
DL(60Lb chains, no belt)
245x1x3
335x1
425x1
450x1
475x1x2
Did not want to push it because I had plenty more in tank. However, I also want to hit squats tomorrow so scaling back was the better idea.
3/31: Light Squat
Box Squat (60Lbs chains + Black long bands)
Barx5
135x3x2
185x3
225x3
250x3
275x3x5
4/2: Max Effort Squat
Box Squat(60Lb Chains + Long Black bands)
Barx5
135x2
185x1
225x1
275x1
315x1
345x1
385x1
Starting to have a feel of when to stop depending on relative strength for the day. Also, learning how to leave some in the tank. So far this approach has allowed for more frequent training at higher percentages than normal. Tried to do leg press and hips said no…Hip muscles were on fire!
4/5: Heavy triple day
3bd Bench Press
135x10
225x5
275x1x2
315x3
345x3
375x3x2
Pause Press Bench
335x1x2
Sumo DL
315x1x3
405x1x3
430x1x3
Was not feeling the strongest but pushed through training session. Still feel good about results.
4/8: Lower Back Work
Suspended Chain Good mornings
Barx5
135x1x3
225x1
275x1
315x1
365x1x2
DL (80Lbs chains)
315x3
405x3x2
By the time I hit that second set and rested for 3 minutes, my lower back balled up and was cramping. That was a good time to stop. I think I need to incorporate more suspended chain good mornings to help me power through squats along with bottom position squats now that I am back at my regular gym in OKC.
4/10: Heavy DL day
DL (80Lbs Chains)
225x1x3
315x1x2
405x1
455x1
Added Belt
505x1x2
After this my body said no more. I wanted to hit some more reps with 505 but no dice and I also wanted to hit some light squats but hips said no as well. Oh well, time to rest and recup for next training session.
4/11: Bench Day
Floor Press
135x5
185x5
225x5
250x5x3
275x3
295x3
315x2x2
Bent over rows (narrow grip than normal)
275x8x2
295x8x2
Took me a while to stabilize with floor press. However, after got grove down, floor press felt more like a pause n press 2bd bench press. So, will stick to bd press for safety reasons since I train alone. Also, took a more narrow grip with my bent over rows to hit my lower lats where I feel it when deadlifting.
4/13: Squat day
Depth Pause Squat to Box (80 Chains + Black long mini Bands)
Barx3x2
135x2x2
225x1x3
275x1
300x2x2
DL (80Lbs Chains)
315x3x3
Wanted to do more squats but after second set, I felt my IT band at hips flame up real quick. Then, wanted to do more DL’s but right hamstring started to cramp up. so, chalk this day up but still satisfied with numbers for the day.
4/16: Heavy Trip Day
Box Squat (80chains + blue Bands…stronger tension than normal)
Barx3
135x1x3
185x1
225x1
275x3
315x3
340x3
Wanted to keep total work sets from 275-340 under 10 reps and not tax the hell out of me for training during the week. Also, went to gym at 0500 which sucked as well. However, good to get in and flow through training without a bunch of azz clowns in the gym. May consider this an option…
Training from 4/16/2012 this morning
4/18: Light training day
Good mornings
135x3
225x3x3
DL(orange mini bands)
225x3x3
Bench Press (Blue and black bands)
Barx3x3
135x3x3
With my good mornings concentrated on keeping my head up enough so my chest sticks out more throughout the movement. That seems to be my problem when I squat…not keeping my head up which causes my upper back to fold on heavier weight.