Getting stronk.
thanks man. I just need to keep putting in submaximal reps now and progress will come. I was lifting way too heavy for myself before.
7/13/2015
squat
135 1
185 1
225 1
275 1
295 2x4
7/14/2015
conventional deadlift
135 1
225 1
315 1
385 3x4
I like how double overhand feels a lot on these. Maybe I’ll use straps and pull the occasional single with a hook grip. I really want a 500 lb deadlift before I touch sumo pulls again
pullups
50 total
db curls
40 4x
GHD situps
4x15
20 minutes airdyne
7/15/2015 off
7/16/2015 off
7/17/2015
Bench
135 5
185 3
225 1
265 5x3
245 5
The first work set sucked but after that I moved everything pretty confidently.
Band tricep pushdowns
4x
Db laterals
3x
Front raise
4x
7/18/2015
Off
7/19/2015
30 mins airdyne, slow pace
7/20/2015
Bench
135 5
185 3
225 1
270 5x3
the last rep was a bit sluggish but these moved well
10 mins airdyne faast
7/21/2015
Pullups
BW 8x8
DB curls
40 3x
7/22/2015
Squat
135 3
185 1
225 1
275 3x5
I’m rebuilding my squat and sumo deadlift. After the last comp it’s clear that a) my squat always has sucked and b) my sumo could be 500+ by now easily if I worked on getting into a proper start position.
GHR
3x6
GHD Situp
4x15
7/23/2015
AM
15 minutes airdyne
7/23/2015 PM
Bench
135 5
185 3
225 1
245 8, 6
225 8, 8
My back was feeling funky. I shouldn’t strain reps on bench too much because I overarch my lumbar before my butt rises. Higher reps even my close competition grip hits my chest really well. I really am going to work on my reps.
7/24/2015
20 mins airdyne
7/25/2015
Off? Or airdyne idk
7/26/2015
Sumo deadlift
135 some
225 some
315 some
405 5x1
These should’ve moved better imo. My hips are getting more suppple though. Going for that dan green positioning
7/27/2015
BB row
135 5
225 6x12
DB curl
40 4x10
7/28/2015
Bench
135 5
185 3
225 1
265 4x4
I definitely have been forgetting to push towards my face. These didn’t move very fast but nothing hit failure. Right now I’m alternating light volume and heavy days for bench.
7/29/2015
Off
7/30/2015
Wg pullups
+12 8x8
Felt so easy with straps. I’ll go with 25 lbs next time and squeeze my back harder
Bb curls
95 4x10
Hammer curls
40 10
7/31/2015
Ring dips
60 total
Db laterals
Tricep extensions
8/1/2015
3 inch sumo mat pull
135 some
225 some
315 some
405 some
455 5
500 1, 1
These felt good. I’m making this a staple. Really hungover during this session hahah. Hips are close to getting that mobility I want
8/2/2015
Cg neutral pullups
+25 4x8
Rear delt raises
40 2x15
Db curls
40 4x12
did some reverse curls too ^ didn’t squat of course
8/2/2015-8/4/2015 wallow in self pity and drink. Drunkenly squatted 315 though
8/5/2015
airdyne 30 mins
wg pronated pullups
+12 50 total
db spider curls
40 3x8
did some reverse curls too ^ didn’t squat of course
8/2/2015-8/4/2015 wallow in self pity and drink. Drunkenly squatted 315 though
8/5/2015
airdyne 30 mins
wg pronated pullups
+12 50 total
db spider curls
40 3x8
8/8/2015
Bench
135 5
185 1
225 1
275 1
285 1
295 0
Dips
+45 3x12
8/10/2015
Db row
100 10
125 3x12
Cg neutral pullups
+25 3x6
Meh
Reverse pec deck
? 3x15
Hammer curl
45 2x8
Ez bar curl
90 2x8
going to my work gym for a while and doing some bodybuilding. abs are sore today
8/14/2015
db bench
100 8, 8, 6
bunch of other chest/shoulder/tri bodybuilding stuff
8/15/2015
squat
45 3
135 3
225 3
315 3x3
I squat better in public
toes to bar
3x10
8/16/2015
pretty beat up
conventional deadlift beltless
135 1
225 1
315 1
405 1
neutral grip pullups
4x6
hammer low rows
2 pps 4x
bunch of curls
[quote]browndisaster wrote:
8/14/2015
db bench
100 8, 8, 6
bunch of other chest/shoulder/tri bodybuilding stuff
8/15/2015
squat
45 3
135 3
225 3
315 3x3
I squat better in public
toes to bar
3x10
8/16/2015
pretty beat up
conventional deadlift beltless
135 1
225 1
315 1
405 1
neutral grip pullups
4x6
hammer low rows
2 pps 4x
bunch of curls
[/quote]
Only toes to bar without weight? Bruh, I do feet to bar with weight. Get on my level, bro. (kidding)
I am just stopping by. Are we ever going to get training videos from you, Brown?
mm there are a few on my instagram. At a commercial gym now so I’ll probably film even less
missing a lot of days in here. had a squat session, some deads, some back and bis etc
8/24/2015
db bench
80 6
100 6
110 6, 4
100 6
dips
+50 4x8
db flye
45 4x8
felt really weak on these
db oh ext
35 2x6
cable oh ext
? 2x10
db laterals
35 3x15
8/25/2015
off
back and bis tonight
8/25/2015
4 sets each of:
Wide grip pullups
Db rows
Reverse pec deck
Pinwheel curls
Preacher machine curls
8/26/2015
Squat
135 3
225 3
315 3, 1
Hack squat
2x12
8/27/2015
Pullups
Bw 5x5
Bunch of arm supersets. I think 3 exercises 3-4 sets each of curls and extensions
8/31/2015
Squat
45 5
135 1
225 1
295 3x3
Terrible warmup lol. I need to take smaller jumps and do more reps. The first work set felt terrible, 2nd felt good, and the 3rd moved fast and I even added long pauses.
Leg extension
3x15
9/1/2015
Pull-ups
+25 3x6
Db row
125 3x10
Chest supported tbar
80 3x6Â
Really weak with these
Shrugs - used some chest machine
3x20 with holds
Reverse pec deck
3x15
Preacher curl machineÂ
5x10ish
cable crunches
? 3x8
9/2/2015
db bench
80 6
105 8, 6
100 4
Dips
+60 3x8
Pec dek
3x
Tricep extension machine
3x
Lateral raise machine
2x
Db laterals
2x + ran the rack on the last set
Calf raises
3x
9/3/2015 off
I’ve been lifting still. Forgot to log.
9/14/15
squat w/ 3 second pause
135 1
185 1
225 1
275 1
315 1
225 3x5
used a belt just for 315. These felt good with flat shoes
back extension
3x10 lol
db curls
30 1x15
9/27/2015
Wg pullups
Bw 10x5
9/28/2015
Incline bench
135 5
185 2x3, 5x5
Ez bar curls
90 5x
Db laterals
55 3x
Rope pushdowns
5x
9/29/2015
Front squat
135 5
185 4x5
Beltless and out of a rickety shoulder press thing but luckily the weights were easy. Front rack feels ok but my Tspine is definitely stiff. It shows on these and any bench variation
Lying hamstring curls
4x12
Leg raises
50 total
Standing calf raises
50 total
9/30/15
Db row
125 4x10
Cg neutral pullups
Bw 4x8
Chest supported Tbar row
45 3x12 lol
Preacher curl machine
5x
10/1/2015 off
10/2/2015 off
10/3/2015 off
10/4/2015 off
10/5/015
Bb row
135 6
225 6
275 2x6
225 8
Going to stick to 225 and build volume there.
Pullups
Bw 3x8
10/6/2015
Bench, close grip
135 5
185 3
225 5x5
Not tough but everything about the bench and bar sucks. There are a couple good bars and benches in the gym but I can’t always grab them. I’m going light now so it’s not imperative to have nice stuff
Military press
135 3x5
OH db ext 3x
Lateral raise machine 3x
Pec dek 3x
Last set was an easy drop on each of these 3 lifts
Are you deloading? All of this work seems way too light for you.
mainly lazy with diet and training. Some of the work gym equipment is atrocious (bench bar had no markings or knurling lol and the whole thing was crooked). BUT I do have my nice equipment about 20 mins away at the parents’ house.
decided last week to cut out a lot of things/people in life I don’t really care for anymore and start focusing more on lifting and some of my other hobbies and friends when I have the time. So far so good
10/8/15
wg pullups
8x8
rest paused the last two sets
db curls
40 3x10
Trying Layne Norton’s PH3 program. It’s 13 weeks long total.
10/9/2015
squats
worked up to a single at 345
10/11/2015
squat
245 2x9
pause bench
200 2x9
deadlift
295 2x7