5/27/2015
Conventional Deadlift
405 4x1 deadstop and felt very fast
385 3x5 touch and go.
A few hours later did
HS pulldown
3 pps 5x10
DB row
125 4x8
Hammer curls 3x
Preacher machine Curls 3x
Standing calf raise 3x
rear delt pec deck 3x…ouch?
Cable crunch 3x
5/28/2015
pause squat
135 1
185 1
280 5x3
glad this was light yesterday. I feel beat today
5/29/2015
bench
135 5
185 3
225 1
255 5x4, 6
ez pz. I’m so thin now and want fooood. 16 days out!
5/30/2015 off
5/31/2015
squat
135 1
225 1
275 1
315 1
365 2
I think a PR. I had another rep in me I think but my form broke down. Too lazy to do rep work after
PM
cable row
5x8 ramping to near the stack. meh.
kb curl 45 3x
ss
cable pushdown 3x
sadly my low back feels beat today from those squats
something is wrong with my left shoulder…it’s been swollen and painful since I hung from a bar lol. I think I had a subluxation. I was able to deadlift and actually sleep properly last night with the magic of 1.6 grams of ibuprofen throughout the day. It does feel a little better today finally
6/1/15 off
6/2/15
sumo
135 1
225 2
315 2
405 2
455 3 PR 
used a closer stance with my toes pointed more straight. I think I’ll stick to this stance for a while
6/3/2015
5 sets HS pulldown
1 set curlz
6/4/2015
squat
135 1
1851
225 1
275 1
315 1
335 3x3 or 2x3 I forget
6/5/2015 off
6/6/2015
squat
135 1
225 1
315 1
6/7/15
bench
275 3x2
band pushdown
3x20
I was a complete idiot this meet. Luckily I didn’t get disqualified. I arrived late for squats and again misjudged time on bench. For both lifts I did two warm up reps and then just got the last attempt. The meet wasn’t a complete failure as I got a deadlift PR. The next meet I’m planning on doing will be in 3 months, which should give me more time to prepare.
Squat 1) no lift - wasn’t there
Squat 2) no lift - they called my name as I entered the hall
Squat 3) 340 good
Bench 1) jumped the press command
2) Jumped the rack command
3) 279 - Good, this rep was the first actually fast one
Deadlift 1) 429 good
2) 475 good
3) 485 stuck to the ground
6/14/2015
Db bench
?x?
85 3x12
BB BTN press
45 2x20
Ouch. My shoulders aren’t flexible enough for this
Cable tricep pushdown
3x12ish
6/15/15
squat
135 1
225 1
ouch
sumo
225 1
315 1
ouch
pullups
BW 2x10
set of curls
6/16/2015
20 mins bike machine
going to cut some fat off and then increase calories from there. I felt beat up yesterday but should be good to go soon. I’m giving myself a week to ease into a DUP program
6/18/15
squat
135 1
225 1
315 1
6/19/15
bench
135 5
185 3
225 3x6
db oh ext
30 2x15
6/20/15
pullups, wg neutral
bw 8, 10, 12
bb row
135 2x20
bb curl
95 3x6
6/21/15
circuit, 4 rounds of:
calf raises
db laterals
band pullaparts
ghd situps
6/22/15
AM
bench
135 5
185 3
225 2x8, 11
ss w/DB curls 40 3x10ish
band tricep extensions
50ish light reps
6/23/15 off
6/24/15 off…lazy
6/25/15
squat
135 1
185 1
225 1
295 3x4
275 6
6/25/2015 PM
squat
135 1
185 1
225 1
275 3x6
6/26/2015
bench
135 5
185 1
240 3x3
230 2x6
6/27/2015
bench
135 5
185 1
230 2x6
one dropset of DB oh extension
one dropset of DB laterals
6/28/2015
Deadlift
135 some
225 some
315 some
385 6x1
Warmed up sumo, then pulled the work sets as conventional because I couldn’t get my hips low at all. For deadlift my goal is to pull 500 conventional while working on my mobility for sumo, then switch back to sumo and working on new goals from there
My quads are so sore even with the paltry volume and weight. For now I’m going with two squat sessions and one deadlift session a week.
6/29/15
bench
135 5
185 1
230 8, 8, 9
DB OH ext. dropset…40s, 30s, 15s
6/30/15
AM
bb row
135 20
185 20
wg neutral pullups
bw 4x6
db curls
40 3x10
PM
squat
135 1
185 1
225 1
275 1
295 4x4
technique stayed pretty consistent. bar too much on my elbows though
an hour or two later…
conventional deadlift
135 1
225 1
315 1
385 4x2
10 mins airdyne
7/2/2015
bench
135 5
185 3
225 1
250 3x3
7/4/2015
squat
135 1
185 1
225 1
275 1
315 1
365 1
7/5/2015
bench
135 5
185 3
225 1
245 3x4, 2x6
supersetted with
bb rows
135 20
185 3x15
db curls
40 2x11
10 mins airdyne
7/6/2015
squat
135 1
185 1
225 1
275 1
315 1
7/7/2015
squat
135 1
185 1
225 1
275 2x6
15 minutes airdyne
7/9/2015
Wide Grip Bench
135 5
185 3
225 1
235 6, 6, 4
PM
Bb row
135 20
225 20
Db curls
2 sets
7/10/2015 off
7/11/2015 off
7/12/2015
AM
Bench
135 5
185 3
225 1
250 3x6, 7
These felt really strong today. My butt came off the bench on the 8th rep very far. I could’ve gotten the rep if my form was cleaner. I’m not even going to try 315 until competition or it’s in a rep scheme I should be able to get it within the month imo anyways. Probably going to a commercial gym with some buddies for squats and deadlifts tonight.