3/14/2012
Bench press (all pressing paused)
260x1x4
Close grip
225x3x5 PR+10lbs
185x10
Squat
275x1x2
315x1x2
Deadlift
365x1x4
315x5
Anderson GM
185x5
225x5
BB row
275x5x3 PR+20lbs
Shrug
315x5x3
DB curl
60x10
BW-242
03/17/2012
Strict press
140x2x5
95x5x5
Squat
225x2x4
Deadlift
365x1x2
385x1 -was too shaky, need to be tighter when pulling
BB row
275x5x3
GM
225x3x3-must go heavier
DB curl
55x10
BW-238 on electronic scale, school gym scale may be out a bit.
3/19/2012
Bench press
225x3x4
235x2x4
Slingshot bench
255x2
275x1
295x1 PR+20lbs
225 no slingshot x1 for speed comparison
Close grip w/dub mini
185x3x4
185x2
155x10 no band
Squat
225x2x5
Deadlift
315x3
365x1x3
365x2
Pendlay row
275x5
185x5
DB curl
60x10
Notes-felt shitty towards end of session as it was hot in the gym, cut short and jogged for ~20 min
3/21/2012
Bench press
265x1x4
add slingshot
265x1
285x1
305x1 PR+10lbs
Close grip
235x3 PR+10lbs
155x10x3
Squat
275x1x3
GM
225x3
275x3
315x3
Barbell Row
275x5x3
Shrug
405x3
455x3x3
Db curl
55x10
Notes-its time to start doing speed bench twice per week in place of the heavy wednesdays, bar speed on the 265 was far too slow.
3/23/2012
Strict press
145x1x5
Squat
225x2x5
Deadlift
335x3x2
Barbell Row
285x5x3
Seated DB press
60x5x5
60x10
DB curl
60x10
3/26/2012
Bench press
235x3x4
245x2x4
wide grip
185x5
close grip w/mini band
165x3x5
Squat
275x1
315x1x2
Deadlift
315x1x3
365x1x2
BB row
295x5x6 PR+10lbs
GM
225x5
275x5
315x3
Shrug
405x5x5
BW-241
3/28/2012
Bench press
235x3x4
245x2x4
Close grip
135x10x2
Squat
275x1
315x1
Deadlift
315x1
365x1
385x1
BB Row
315x5x6 PR+20lbs
GM
225x5
275x5
Shrug
315x10
DB curl
35x10x2
Power clean
135x2x10 follow the last guy style, ~30 sec rest.
3/30/2012
clean and strict press
150x1x5
Squat
245x2x6
Deadlift
315x1
365x1
315x3
BB row
225x5x3
GM
225x5x2
seated DB press
60x5x3 easy
cardio cleans
135x2x10
4/2/2012
Bench
235x3x2
245x2
265x1
Squat
245x2x5
note-head down squatting feels much better than head up.
GM
225x3
275x3x2
Curls
30x10x2
reverse curl
55x10x2
4/4/2012
Squat
315x1
365x1
Deadlift
365x1
405x1x2
430xfail
430x1 PR+5lbs
played around with new platform called it a day
4/9/2012
Squat
315x1
Deadlift
315x1
365x1
405x1
435x1 PR+5lbs
455xfail this would have gone had i tried it first.
Pendlay row
135x5x3
curls
4/11/2012
Bench
225x1
245x1
265x1
285x1 PR+10lbs
slingshot bench
275x1
295x1
315x1 PR+10lbs
Close grip
135x10x3
Squat
275x1
315x1
Deadlift
365x1
405x1
440x1 PR+5lbs
GM
225x5
275x5
315x5 PR+2reps
Barbell row
315x5x2
Pull-down
160x8x3
leg curl
95x8x3
hammer curl
60x10
Hello, I have been lurking your lifting stuffs for quite some time now and I was curious, do you pretty much just do all the big important stuff every single day for your routine?
4/12/2012
clean+strict press
155x1x5
seated DB press
65x5x5 PR+5lbs
easy day.
[quote]Spock81 wrote:
Hello, I have been lurking your lifting stuffs for quite some time now and I was curious, do you pretty much just do all the big important stuff every single day for your routine?
[/quote]
Greetings Earthling
It is nice to know someone else reads this. I started out from a Monday squat, wed bench and Friday dead, and I decided to run the Russian squat routine. I found after that when I stopped squatting 3x/week my form deteriorated, and I liked the practice so I went back to squatting 3x/week. I donāt tend to bench more than once per week for very long stretches or if i do one day is very light due to elbow issues arising. More recently I decided that since squatting frequently worked well I might as well try deadlifting thrice weekly as well. It seems to have broken the nearly 3 year plateau I had going on. For the moment there is no real program, I just squat and dead 3x/week bench Wednesday and shoulder/overhead work on Friday, along with upper back and Posterior chain support work.But for the summer I will likely squat mon/wed/fri and hit bench wed, deads Friday with GMs ect each day. It seems to be working well. Thanks for taking an interest in my postings.
I have to agree about the frequent squatting thing. Itās the single best thing that has ever happened to my squat! My form always stays tight rep after rep because I do it so damn much itās like hardwired into my brain how itās supposed to be.
Great stuff all around though! I do the big lifts multiple times per week and I feel like this is the fastest my strength gains have ever been. LIFE IS SO EXCITING.
Just stopping in to 'mire the beard and the lifting!
4/16/2012
Squat
225x2
275x1
315x1
Deadlift
315x1
365x1
405x1
GM
225x5x3
Seated row
180x5x2
db curl
40x10
life is indeed exciting spock
jab1-thanks bud youāre doing very well yourself.
4/18/2012
Bench press
255x4 PR+3reps
close grip
225x5 PR+2reps
Squat
245x2x6
Deadlift
405x1
GM
185x10x2
Seated row
200x5x2
pulldown
180x8x2
curls