3/17/2015
bench
135 5
185 3
225 1
255 10x3
supersetted w/
DB rear delt raise 30 5x10
Band pullaparts 5x20
3 supersets of seated db curls and banded tricep extension
3/20/2015
squat
315 4x3
3/21/2015
bench
225 5x8
cable tricep extension
3x20
db laterals
20 3x20
3/22/2015 off
3/23/2015
conventional
225 2
315 2
405 5 PR
wg neutral pullups
+45 3x5
cg neutral pullups
+45 3x5
pullups
bw 25 total
bb reverse curl
65 3x15
bb curl
65 4x10-12
First meet!
I totaled 1124 and went 9/9. My attempts were:
Squat
145 (319.5)
155 (341.5)
165 (363.75)
Bench
115 (253.5)
125 (275.5)
135 (297.5)
Deadlift
185 (407.75)
195 (429.75)
210 (462something)
I’m happy with my performance. I took it easy on squats, as I hadn’t done much leading into the meet, plus we weren’t allowed to use sleeves even…but mainly because I’m a sucky squatter. I stuck to my conservative plan for all attempts minus the deadlift, which I bumped by ~5 lbs to give myself a PR. The meet was exhausting, as I was up driving at 4 am and started deadlifting around 11 PM.
I’m excited for the next one in a couple months and definitely glad I didn’t take myself too seriously. I’ll post videos once they’re up.
3/30/2015
bench
135 5
185 3
225 1
245 6x3
felt too heavy
dips
BW 10x10
This felt good. I need to get some OHP in as well.
3/31/2015 off
4/1/2015
AM
squat
135 3
225 3
315 3x3
4/2/2015
conventional deadlift
225 some
315 some
405 1
gross. I was very hungover. Regardless, I need more volume.
pullups
bw 4x8
db curls
30 2x10
4/4/2015
Bench
135 5
185 3
230 8, 8, 6, 6, 6
4/5/2015
AM
Squat
135 1
185 1
225 1
275 5x5
Working on doing volume on squats and deads for once
PM
Conventional Deadlift
135 1
225 1
315 1
365 5x2
Beltless and pretty fast. Taking a wider grip has made my conventional pulls feel so natural
4/6/2015
AM
Pullups
+30 wg neutral 3x8
+30 cg neutral 3x6
DB rows
150ish 3x6
Ugly
Reverse curls
Bb curls
Rear delt raises
PM
Trap bar shrugs
225 100 total
I think the bar is more than 45 lbs but who cares
Hanging leg raise
3x12
GHD situp
3x12
4/9/2015
bench
135 5
185 3
225 1
245 1
265 1
275 1
meh
squats and dl tonight
4/10/2015 off ^^^ lol
4/11/2015
conventional deadlift
135 1
225 1
315 1
405 1
435 1 PR
4/12/2015 off
4/13/15
cg pullups
bw 4x8
fat db preachers
3x
4/13/2015
PM
Squat
135 1
225 1
275 1
325 4 cheap PR
Squatting isn’t putting any stress on my elbows it seems now
4/16/2015
Floor press
Worked up to 255 for a single
4/17/2015
Floor press
165 3
185 3
210 12
4/19/2015
Conventional deadlift
225 2
315 2, 2
375 5
RDL
315 3x5
4/21/2015
ran 1 mile
4/22/2015
Slight decline db press
55 10
70 6
90 6
100 10, 8
Incline bench
135 6
185 4, 4
135 12, 12
Db fly
50 3x6
Hs shoulder press
45 12, 6, 10
Cable leaning lateral raise ss rope tricep pushdown
3x12/15
Joined a local powerhouse on a groupon. I?ll be doing 5/3/1 for a couple months with incline press instead of press and also with a bodybuilding focus
4/23/2015
Conventional deadlift
315 1, 1
365 1
405 4x1
Few hours later went to the gym and did:
Cg pullldowns 4x
Wg pullups 3 total lol
Pinwheel curls 3x
Db supinated curls 3x
4/26/2015
squat
135 1
230 3
260 3
296 6
135 5x10
hanging leg raises
5x10
Yesterday was frustrating, but today will be great. I’m hitting up the commercial gym for a back/bis session and am finally getting a new power bar
4/27/2015
Bench
135 3
185 3
225 3
245 6
I used a wide grip and tried tucking my elbows. Meh
I’m cutting down to be ~ 198 waking weight and then will post pics. I’ve never been consistent enough with my diet and it’s showing -_-
4/28/2015
Got a huge back/bi pump at commercial gym. I’m liking the volume and machines. I did about 4 works sets of each:
seated calf raises
wide grip pulldowns - straight bar is killer but hard to find
single arm pulldowns
sets meadows rows - I liked these and will do them again. The ROM is huge
sets close grip cable rows
Ez bar reverse curls
Ez bar curls
Db curls
my morning weight was about 207, so ~10 lbs to go
4/29/2015
Incline press
135 5, 5
165 15
135 3x10
Used an ultra wide grip on the first set of 10, then moved it in each set
Then 3 sets of each:
Standing french press
Single arm reverse cable pushdowns
Seated cable fly machine
Db lateral raises
Upright rows
Scarecrow press
Right now I’m following 5/3/1 loosely, setting up the lifts in the 3/5/1 order and doing incline press instead of military. Assistance is all over the place which I enjoy.
[quote]browndisaster wrote:
4/29/2015
Incline press
135 5, 5
165 15
135 3x10
Used an ultra wide grip on the first set of 10, then moved it in each set
Then 3 sets of each:
Standing french press
Single arm reverse cable pushdowns
Seated cable fly machine
Db lateral raises
Upright rows
Scarecrow press
Right now I’m following 5/3/1 loosely, setting up the lifts in the 3/5/1 order and doing incline press instead of military. Assistance is all over the place which I enjoy.
[/quote]
This looks like my split. Always replacing OHP with incline, and just having some vague progression scheme + rando accessories. We should hang out