May 23
BWT: 252.8
Bench- 45x10 95x10 135x10 185x5 225x3x4 sets 205x3x4 sets (speed work)
Chins- BWTx2x4 sets BWTx9, X6
Dips- BWTx10x10 sets on the minute
Lat pulldowns- 165x10x10 sets on the minute
pretty sore today
May 29
Some time off, back on focusing on strength
Bench- 45x10 95x10 135x10 185x5 225x5 260x3x8 sets
Pull ups- 8 sets of 3 - bodyweight only
Overhead press- 45x10 95x10 135x6x2 sets
Fat bar curls- 70x10x3 sets
Incline sit ups- 3 sets of 15
starting easy - going to add 5-lbs a week to bench for as long as I can
Pretty tough though for the volume alone though.
May 31
Squats- 45x10 95x10 135x10 225x3 275x3 295x5x5 sets - first 2 sets with 295 felt like shit but the rest went well
Deadlifts- 135x10 225x1 315x1 405 for 10 singles- playing around with setup, all came up fast though
Leg raises
4-way neck machine
6/2/2012
Close grip bench- 45x10 95x10 135x10 185x 205x6x4 sets
Incline Bench- 45x10 135x6 170x6x4 sets
Superset with pullups- 4, then 7 sets of 3
Hammer Curls- 35x10x10 sets
6/4/2012
Squats- 45x10 95x10 135x10 225x5 275x3 315x3 365x1 385x3x8 sets
Blast strap fallouts- 2 sets of 5
Back raises-40x20x2 sets
Neck harness- 25x30 reps 50x30 reps
6-5
Bench- 45x10 95x10 135x10 185x5 225x2 245x1 265x3x8 sets
Chins- BWTx4x2 sets BWTx3x6 sets
elbows felt pretty tight so took it easy on the assistance work
Curls-45x10x5 sets
also did situps and some rotator cuff work with a light exercise band
6-7
Pause squats- 45x10 95x10 135x10 225x3 275x2 315x2 335x2- felt HEAVY today I’ve done 405 for reps on pause squats
Deadlifts- 255x2 345x2 395x2 445x2 480x2 515x2 - felt pretty heavy, might deadlift first next time then follow with light squats
feeling a bit flat so I cut it short
6-10
Close grip bench- 45x10 95x10 135x10 185x6 225x6x4 sets
Incline press- 45x10 135x6 175x6x4 sets
Throughout did pull ups- 4 sets of 3, 3 sets of 5 (27)
followed with bar curls and rotator cuff work
6-11
worked late, had to rush workout a bit
Squats- 45x10 95x10 135x10 225x3 275x3 315x3 365x1 395x3x7 sets 395x1- on second strained my groin coming out of the hole and had to dump the weight. Will watch it hopefully it isn’t serious
Groin felt tight from the beginning. Kind of disappointed here. Hopefully it will feel fine tommorow and this was a false alarm.
6-13
Groin still feeling pretty tight, just did some light squats to get the blood flowing
Squats- 45x10 135x5x5
Bench- 45x10 95x10 135x10 185x5 225x3 245x1 270x3x8 sets
Chins- BWTx4x4 sets BWTx3x4 sets (28)
superset with knees-in and knees-out machine for 4 sets each - groin muscles still quite weak
6/14
Didn’t really have anything planned for today but decided to try to rehab a bit
Knees-in/knees-out 4 sets each
Squats- 45x10x5 sets
Kettlebell swings- 3 sets of 20
groin still feels pretty weak, some bruising but hopefully should be back to normal by next week or so
Decided to focus on benching while groin heals up, doing Smolov Jr. for bench
6/18
Bench- warm-up then did 230x6x6 sets
superset with chins- 6 sets of 3
also did bar curls, knees-in/out and crunches on swiss ball
6/20
Bench- warm-up then did 245x5x7 sets
superset with chins- 7 sets of 3
6/22
Bench- warmed up then did 260x4x8 sets
Chest supported row- 45x10 90x10 135x10x5 sets
Did knees in/knees out- groin healing nicely
6/23
Bench- warmed up then did 275x3x4 sets
was supposed to do 10 sets but on fourth felt a strange pulling sensation on the left side where the pec meets the shoulder. Did not feel any pain but after the groin strain did not want to push my luck.
Hopefully it’s nothing. Will ice and try again Monday
6/25
Spent about 43 years warming up
Bench- 240x6x6 sets
Pulldowns- 105x10 135x10 180x10 195x10 210x10
Squats- worked up to 205 for some reps then did more reps with 135 - feeling better but still tender
Knees in, Knees out machines
Forgot to update
6/27 did
Bench- 255x5x2 sets 255x4 - pain too severe in shoulder, worried about aggravating it so I cut the session short. Supposed to do 7 sets - strength was there but didn’t want to risk injury.
Not anywhere near any type of contest - powerlifting or otherwise - so I’ll take the rest of this week off, do a week super light, then do a week with “deload” type of weights to see if groin and shoulder heal up.