Day 4 DE Bench
Dynamic Bench press
1x10x45
8x3x135
JM Press
1x10x45
3x5x95
1x8x135
Dumbbell Row
1x8x60
4x6x80
Dumbbell Shrugs
1x5x80(in each hand)
3x8x100
Day 1 DE Squat
Explosive squats
1x10x45
1x8x135
8x3x205(60% of 1RM)
Concentric GMs
1x5x135
1x5x185
1x3185
3x5x225
RDLs
1x8x135
3x8x1895
Ok so the main thing here is my bar speed on squats SUCKS. at 60% of my max the bar was moving very slowly. next time im starting the weight at 50% and seeing if that will make a difference.
Day 2 ME Bench
Dumbbell Bench
1x8x40
1x5x60
2x5x70
1x2x80
1x3x80
Face Pulls
4x6x70(setting on cable stack)
Standing Barbell Curls
3x8x70
Skullcrushers
3x8x60
Assisted Dips
3x8
Day 3 ME Squat
1x10x135
1x5x225
1x5x275
2x3x315
1x3x325(10lb 3rm PR)
Back Extensions
1x10xBW
1x10xBW+25
1x10xBW+35
1x10xBW+45
Day 4 DE Bench
Seated Cable Rows
1x10x50(setting on cable stack)
3x8x100
2x8x130
Explosive barbell bench
1x15x45
8x3x135
Overhead Dumbbell Extensions(held with both hands)
1x10x40
2x10x50
2x8x60
Dumbbell Hammercurls
3x5x30lbs
Seated Forearm curls
4x10x60
I did the rows before bench because all the benches were occupied. I definitley know what it feels like benching with tired lats now, controlling the bar was much harder.
Yoke Day
Me and my training partner decided to have some fun and make a day devoted to the Yoke.
Highpulls
1x10x45
3x10x135
1x8x155
Dumbbell Shrugs
1x10x60(in each hand)
4x6x100
Face Pulls
4x8x50(wow these are hard after shrugs)
Dumbbell Shrugs while laying face down on an incline bench
1x10x40
4x8x70
Day 1 DE Deadlift
Speed Pulls
1x5x135
8x3x225
Pullthroughs
3x8x150(setting on cable stack)
RDLs
2x6x135
2x6x185
1x8x225
Ugh didnt eat before going to the gym and was exhausted
Day 2 ME Bench
Incline Bench
1x10x45
3x5x135
2x5x155
1x3x165
Overhead Dumbbell Tricep Extension supersetted with Dumbbell side raises
4x8
55lb dumbbell for Extensions
10lb dumbbells for Raises
[quote]confusedjake wrote:
Yoke Day
Me and my training partner decided to have some fun and make a day devoted to the Yoke.
Highpulls
1x10x45
3x10x135
1x8x155
Dumbbell Shrugs
1x10x60(in each hand)
4x6x100
Face Pulls
4x8x50(wow these are hard after shrugs)
Dumbbell Shrugs while laying face down on an incline bench
1x10x40
4x8x70[/quote]
Yoke days rock! How well do you feel the high pulls have worked for you? I know I used to get sore as hell in my traps from cleans, high pulls and snatches, but it has always seemed like nothing added size like heavy barbell shrugs.
Well I just started doing them, but im liking them. I thought it was a good way to get the blood moving too since everything else had a pretty short ROM. The one thing I think will make them have a different impact is that its an explosive movement.
Another thing, my traps are still sore lol. Then again I did speed pulls on monday so they got a little bit of work then. Also yesterday when I was doing the side raises I tended to shrug the weight up and didn’t catch myself doing it till about the 3rd set.
Oh yeah and i weighed myself a couple days ago and im up to a decent 225. Once I hit a 1k total I’m gonna shed off some of this fat and see if I can be at a beastly 200 =P
6/6/08
Day 4 DE Bench
Pause Bench
1x15x45
8x3x135
Overhead Press
1x10x45
1x8x65
2x5x95
2x5x115
DB Floor Press
1x10x30
3x8x45
1x8x55
Lat Pulldown
1x10x80(setting on cable stack)
3x6x120
1x6x150
1x6x140
My first time doing floor presses and I really like them. I did them from a deadstop instead of bouncing off the ground. My OHP is disgusting, I need to do a lot more of it.
6/8/08 Yoke Day
Highpulls
1x10x45
4x8x115
Snatch Grip Barbell Shrugs
1x10x115
1x10x135
3x8x155
Dumbbell Shrugs Facedown on an incline bench
1x10x50
1x8x70
3x8x80
Face pulls
3x8x60
6/9/08
Day 1 DE Squat
Explosive Squats
1x10x45
1x10x135
10x2x205
RDLs
1x8x135
4x6x185
1x6x225
Step-Ups
1x10xBW
4x8x45(lb of dumbbell in each hand)
Wow that was my first time doing step-ups and they kicked my ass. I had to lay on the gym floor for a few minutes after i finished my last set.
Decreasing the weight on squats made my bar speed go way up. It tells me that I’m a really slow squatter and this is something to work on.
nice consistency
any new PR attempts?
6/11/08
ME Bench
Incline Barbell Bench
1x10x115
1x8x135
1x5x135
1x5x155
1x1x155
1x1x185(PR)
1x0x195
JM Presses
1x10x45
1x10x95
4x8x135
T-Bar Rows
1x10x50(weight added to bar)
1x8x100
3x8x110
Standing Barbell Curls
4x10x70
i guess not
6/12/08
ME Squat
Zercher Squat
1x10x135
1x5x155
1x5x185
1x3x225(PR kinda)
1x3x245
1x3x275
1x1x315
Leg Press
1x10x90(weight added in plates)
3x5x270
1x5x360
1x5x450
After this I decided it’d be best to leave since I was really dizzy and could barely walk. First time doing zercher squats in a long time and before that it was usually pretty high rep work, which is why i put (pr kinda).
6/13/08
DE Bench
Dynamic Bench press
1x10x45
8x3x135
OHP
1x10x45
3x6x95
1x6x105
Assisted Dips
5x5
Definitley wasn’t feeling it today. One, I didnt end up going till like 11pm. two, I was at a work party all night earlier. Oh well, next workout is yoke day so those always bring me spirits up.
Ok so after some thinking, I need A LOT more dynamic work on squat, and not so much for deadlift, cuz i’ve noticed no matter how heavy it all goes up at a decent speed that i am happy with. So instead of DE Deadlift days, ill replace it with another DE squat day. So my week will be as follows. Mon:DE Squat Tue: ME Bench Thu: ME Dead/Squat Fri: DE Bench Sun: Yoke
6/16/08
DE Squat
Explosive Squats
1x10x115
1x10x135
8x3x185
RDLs
1x10x135
1x6x185
3x6x225
Babell Holds
1 set of 135 for idk how long as a warmup
1 set of 225 for 30 seconds
1 set of 225 for 22 seconds(PR!)
Back Extensions
1x10xBW
2x10xBW+25lbs