July 29th
Back Squats 180x5, 210x5, 240x11
RDLs (single leg) 65x10, 75x10, 85x10, 85x10
Donkey Calves (single leg) BWx10, 45x10, 90x6 (both legs) (90x10)x2
BB Hip Thrust (45x10)x3
Seated Calves 90x10, 110x10, 130x8
I am thinking of making my calf workouts a separate session and doing them 3 days a week in the evenings…
July 30th
OHP 70x5, 85x5, 95x13
Vertical Pulling
I seem to have lost a bit of strength on the deadlift? I think that my form has slipped a bit too. I also seem to have no stamina for multiple reps? On another note there was a trainer in the gym this morning who did help me a bit (made me realize my butt was a bit too high on my deadlifts), but then proceeded to get this 10-12 year old kid to do squats with horrendous form (knees straight in front feet hips width etc…).
August 2nd
Deadlifts 300x3, 345x3, 385x4
B Split Squats 75x10, 85x10, 95x10
Seated Calves 90x10, 110x10, 130x8, 150x6
Pull Throughs 5x10, 6x10, 7x10, 8x10
I got my FatGripz yesterday, so I had to play with them today. It seems like they will be very good for training my grip (especially while doing lots of deadlifts to work on my form with light weights). I think that I am going to have to get a camera and film my deadlift and see what needs fixing.
The last set on bench was a +5 lb PR for 9 reps!
August 3rd
Bench Press 160x3, 185x3, 205x9
Bent Row pron grip (Fat Gripz) 95x10, 115x10, 135x7 (take off FGripz) 155x8, 175x6
Decline Tricep Ext. 45x10, 65x10, 85x6, 105x4
DB Rows (FGripz) 70x8, 80x5, 90x2, (take off FGripz) 100x8
August 5th
Squats 195x3, 225x3, 250x8
Single Leg RDLs 75x10, 95x8, 115x6
BB Hip Thrust 95x10, 115x10, 135x10
Good Mornings (pause on pins) 95x10, 115x10, 135x10
Very happy with this OHP today!
August 6th
OHP 75x3, 90x3, 100x15
WG Pull-up BW+25x6
Pull-up BW+25x6
Neutral Pull-up BW+25x6
Chin-up BW+25x8
Dips BW+25x8, 7, 8
Face Pulls 9x10, 10x10, 11x10
August 9th
Deadlift 320x5, 365x3, 410x3
B Split Squats 95x10, 115x8, 135x6
Sumo RDLs 130x10, 155x8, 175x6
August 10th
Bench Press 175x5, 195x3, 220x8
Bent Rows FG 135x10, Bar 175x8, 200x6
Decline Tricep Ext. 65x10, 85x8, 105x6
DB Rows 100x10, 8, 6
Very happy with BP today, it wasn’t long ago that I only pressed 225 6 times!
So, two days ago the gym here at ISU was under water (or at least the bottom floor and entrance… Needless to say no lifting for me for a couple days, and the city’s water isn’t drinkable, oh and we are being told to only use necessary water, so flush the toilet, but no showering/washing clothes/washing dishes.
Gym is still closed! I think the sewer system backed up into the bottom floor or something like that. Good thing it is deload week! It looks like I’ll be deadlifting at home tonight.
August 14th
OHP 85x5, 95x3, 105x12
Body Rows on rings (a bunch)
Dips on Rings (a bunch)
Face Pulls (some with bands)
Had to do all the above at home… OHP on knees because my basement ceiling is low. I hope the gym opens back up soon!
August 16th
So I’m pretty pumped… I got someone to show me around at a powerlifting friendly gym today and I am going to join. It’s not the cleanest, it’s not the newest, but it has everything that I could want and none of the things that I don’t want. I lifted there over lunch today.
Deadlifts 170x5, 215x5, 260x5
Bulg. Split Squats 95x6, 115x6, 135x6
Sumo RDLs 135x10, 155x10, 175x10
GHR BWx3
Glute Ham Raises are hard (and I am weak)!
August 17th
Bench Press 90x5, 115x5, 140x5
Bent Rows 95x10, 115x10, 135x10
Rope OH Tri Ext 4x10, 5x10, 6x6
DB Crush (30x10)x3
skipped DB Rows
played around with some partial OHP
August 19th
Squat 110x5, 140x5, 170x5
GM (off pins) 45x10, 95x10, 115x10, 135x10
Single leg RDLs 45x10, 65x10, 85x10
BB Hip Thrust 85x10, 115x10, 145x10
Ah… Deload week is almost over. I hate deload week. This is only the first time I’ve done this, but it feels like I go into the gym and do nothing. Maybe I am too new to really need one or else I am not pushing the previous weeks hard enough.
On another note school starts back on Monday and oh how I have loved the summer time empty gym here at ISU. So, this morning there was a guy in there doing low incline DB bench (the gym was packed) and he gets warmed up and then proceeds to do three sets of 3 with progressively heavier DBs, which is good. But here’s the kicker on the first set with 85s he is grunting like crazy and kind of screams when he’s done having his buddy help him with all 3 reps. Well, that must not have been heavy enough so he gets the 95s and again gets his buddy to help him on all three reps… then he gets the 100s… and his buddy helps him get all three reps. I thought this was hilarious, but most everyone else just seemed intimidated by the noise…
August 20th
OHP 45x5, 55x5, 65x5
WG Pull-up BWx10
Pull-up BWx10
Neutral Pull-up BWx10
Chin-up BWx6
Dips BW 4x10
Face Pulls 8x10, 9x10, 10x10
I’m glad deload week is over…
August 23rd
Deadlift (sumo) 315x5, 365x5, 405x4 couldn’t get number 5
Single leg RDLs (fat bar) 65x6, 85x6, 115x6
GHR BWx4, 3, 3, 2 raise the front 6 inches BWx6
So I switched to pulling narrow sumo, thanks to a helpful tip and it feels great. That’s a rep PR on any kind of deadlift with 405 also! I’ve been enjoying the new place where I’m lifting and especially getting some time in with experienced powerlifters.
August 24th
Ab Wheel 2x10 (on knees, I’m not that strong yet)
Reverse Crunches 2x12 (some knees bent some legs straight in a V)
Planks 2x1min. (elbows ahead of shoulders)
So, I’ve switched the timing of my training sessions to M, W, F, Sat. and so far I like it, but I think I need to be doing more per training session, as I feel great by the next day. I am considering doing two heavy leg days a week M and F and just doing leg assistance on W with my pressing work. So a week would look something like this:
Monday
Deadlifts/Rack Pulls
Single leg RDLs
GHRs
Other leg exercise
Tuesday
off
Wednesday
GHR (maybe in AM)
Bulg. Split Squats/RDLs (maybe in AM)
Bench Press
Pull-ups/Chin-ups
Close Grip Bench/other Triceps Exercise
DB Rows
Thursday
off
Friday
Squats
Good Mornings
BB Hip Thrust
GHR/Reverse Hyper
Saturday
OH Press
Pull-ups/Chin-ups
Dips/Other Triceps Exercise
Face-Pulls
The point being that my hamstrings are weak and might benefit from some higher frequency and priority for a little while. We’ll see.
This weeks has been hectic so far and I wish I had more time to devote to training, but hopefully that will change soon.
August 25th
Bench Press 185x5, 210x5, 240x3 (failed on the fourth one)
Pull-ups 4 sets of 10
CG Bench 135x8, 185x5, 185x8
DB Rows 100x5, 110x5, 125x4
Glad I found a place with slightly heavier dumbbells to do rows with. I felt pretty good on the bench yesterday, but had a little trouble staying tight.
Did some rack pulls (below the knee in my narrow sumo stance) with reverse bands for the first time today and got 545 for 3 with the bands taking off 55 lbs at the bottom! I was pretty excited about this. Forgot my log book so, I’ll update this tomorrow.
August 27th
Squats 225x5, 250x5, 275x5
GHR (front raised 6 inches) BWx6, 6, 6
GM with SSB80x6, 130x6, 150x6
BB Hip Thrust 45x8, 95x8, 115x8, 135x8
Front Squat 45x8, 95x6, 115x6, 135x4
August 28th
OHP 95x5, 115x5, 135x5
Body Rows (on rings) some
Dips (on rings) BWx4, 4, 4
Face Pulls (with bands) some