Shall start logging my workouts again starting today. I have been training inconsistently but not in a bad way, more so in hitting what I need with little assistance. More of a maintenance type system and I want to start progressing in terms of size. I currently weigh 181. I would like to put on ten pounds in a few months.
I have been in the gym 3 or 4 times a week in the past 3 months, no notable prs besides my squat feeling right again the other week I had 260 for 3x5 no belt.
I don’t train deads to often and it shows you don’t realize the wonders of the lift until you take it out I see it as a high risk high reward lift. I took them out due to twinges and a weird feeling in my lumbar spine. I notice that my back and arms, traps don’t look as big but my chest which is weak looks good. Strange strange world my bench is still weak. It has never really progressed unless I do those wave clusters which are non sustainable for the shoulder.
No more complaints or cop outs back to grinding.
Wednesday’s session
Deads
work up to 315
3x3
Tonnes of dips
incline db press
4x10@ 60’s
Pullups
Other assitance stuff
Session from yesterday
bench
warm up
205x3
195x5
DB rows with 60’s
RVH
4X10 SOME SETS WITH A 35 PLATE
Curls
I wanted to hit squats but racks were in use will go tomorrow or today,
I have a new 531 cycle set up so
Wednesday’s session
Deads
work up to 315
3x3
Tonnes of dips
incline db press
4x10@ 60’s
Pullups
Other assitance stuff
Session from yesterday
bench
warm up
205x3
195x5
DB rows with 60’s
RVH
4X10 SOME SETS WITH A 35 PLATE
Curls
I wanted to hit squats but racks were in use will go tomorrow or today,
I have a new 531 cycle set up so I am going to start pushing it a bit more and add volume.
Light cg bench
3x8 @150
Chins
Light db incline
Hockey last night at 11:15, whole team looked bad but we have a good squad, should do well this season.
Debating doing some rows today
On second cycle of 531
Did a bunch of random stuff today
flat db press
50x8
50x8
60x8
70x7 ish
50 x failure felt the burn on lowering portion
Squats
work up to 280 3x5
Warm up felt shitty for squats but forced myself to get reps in
hammy curls and leg extensions in between squats
focus on the feel more so than weight moved
Curls i go lighter on these as well I am shifting my assistance into feeling the muscle work
Dips and chins light
lateral raises
These exercises are the most consistent part of my training.
I have added a fuck tonne of volume to assistance and the top set, today I was supposed to do only 3 at 289 but I figure 15 at 280 is better for development.
Squat day
175x10
225x 7
275x5
315x7
Should have did another set but did some clean and press/shoulder press after this
clean and press
90, military press x10
130x5
175 fail couldnt clean it, speed was there just off and I am not deadlifting much so Pull strength is down
150 clean and press x3
130x3
bent over rows
130x7
175x5
175x 3
130x8
cable rows
face pulls
light db bench and dips
My consistencey is down but my squat is good and bench feels better overall.A few days rest allowed me to fully recharge.
Bench day
130x7
150x5
175x5
205x2
225x2
205x3
DB Press incline at around 65-70 degrees
40x8
50x5
60x7
70x5
70xfailed to get it up
65x7
Wide grip pull ups
light rows
rvh and dips
First rep of 225 went up easy, back tightenedu p and then form went bad and my back strained
I have two or more sessions to log the main lifts will be listed
Deads from last week
225x5
275x3
315x3
330x2
330x1
Military press
90x7
130x3
150x3 slight knee bendage
150x2 same as above
Overhead is feeling stronger I kind of pushed it ahead of my training schedule.
Deadlift needs more work, I took too much time off from doing them.
This week is supposed to be a deload week my shoulders are sore from work but I I will start next cycle of 531 for squat today.
The other day I did slow descension squats with just 150 and paused at the bottom did something like 7 reps for 3 sets. Holy shit they kill the hammies!
Squat sessione from yesterday
130x10
175x5
225x5
275x3
295 3x5
Facepulls
Chinups
bench
3x3 @ 205
Some other assistance stuff rvh and dips
Squats were done without a belt.
Feels pretty comfortable now working with around 300 hundred
Lifted yesterday
Deads
225x5
275x5
330x3
355x1
No belt used
Curls
dips chins light rows
Feeling strained today. The dogs had me up all night, they broke into their treats yesterday and shat themselves all night
I only trained a few times in the passed week.
Yesterday I squatted 345 for 4 reps or 5
Then did it for a second set of 3
On wednesday I dead lifted the same amount for 2 reps, the form felt good. Both top sets were belted.
Today I did some outdoor conditioning after travelling to Murica and eating some delicious food.
I did some hill sprints on a hill full of snow only a ten footer so I reversed lunged down the hill. Did a bunch of dipps and chins on a play structure.
I have since a few months ago gained a nice amount of weight. For the longest time when I was doing lots of cardio ie biking around I was at a weight of 170. I now weigh 186 which is awesome since it is literally the heaviest I have been. I can feel myself growing and it’s a good feeling. I believe I am maturing as a person as well in this time period. I generally feel way more confident in myself. I understand where I came from, where I am and where I am headed and what it takes to get there. Understanding your place and realizing what you can attain really goes a long way.
I am excited to get some heavier weights going for a consistent basis as well. I seem to make gains by lifting heavy and resting more. Sort of like mentzer but I feel that he took sets to failure too often which is super taxing. This week I trained only twice with maximal loads to failure. I am going to do some cleane and rows tomorrow and then start a new cycle of 531 on monday.
I HAVE autoregged the weights higher because my strength came back pretty quickly. Another reason why I only trained twice was due to being sick last week I took 6 solid days of eating and sleeping to combat this weird cold I got on christmas eve. I came back better. It’s good to listen to yourself.
Training from yesterday
bench
130x5
175x5
205x5
205x3
Push press
90x5
130x5
150x2
Lots of dipperoos
machine rows pour le pump
wide grip pull ups
Legs are feeling strong today kinda tire.
Aujourdhui j’ai commence ll;ecole francais. Mon comprehensione cest beau. Mon accent ne pas de bien. ST.
I see we have made a switch in the interface of this website cool. Change is good.
I feel slightly less concussed today. I got drilled with my head down crossing the blue line in mens league. Our team was not in game shape after the holidays. I was pissed I proceeded to score our only goal and threw the best hip check of my life on the little bastard that hit me.
It is karma I threw many of a bone shattering hits in my day, I have to be better and keep my head up, the odr’ are almost all open so I will be out there practicing.
Going to squat today I feel like shit mentally but oh well the iron calls.
Tootles.
I have trained approximately three times since getting my bell rung. Yesterday Was my first day back to heavy leg work.
Notable sets and reps I have done
Bench 215 2x2 felt good.
Squat 285 3x5 Squat is a bit off from taking it easy after lounging for a week.
Incline db press 70’s x6.
Going to do some deads and push press today.
Can’t leave for too long the game need me.
Training from yesterday.
Bent over rows.
plate 3x8
180 2x5
Pull ups
leg lifts,
light db presses seated
65s for 8 x3
few dips.
rvh
Focused on getting higher reps and feeling the muscle work
Overall a light day.
Hips are insanely tight from biking
Will train some more today. I am doing like a 4 day on 3 day off type of training which is less than ideal for looks but it works for maintenance.
Strength is on the back burner until I get a bit bigger. I think once I can sustain 190 bw I will get back to strength first training.
Deads face pulls calf type of day although my pressing feels better from switching to db’s for a month. I have been training pretty consistently and sporadic at the same time if you know what I mean. I would like to do more pressing today as well. My upper body does better when i keep sets low on pressing but train it frequently
Hey y’all, last week I hit 315 for 2 sets of 5 on squats. I moved to the Chewan, gym memberships are quite pricey here so I had one for a month, now I am going to compile my own equipment so lifts will suffer a bit I am going to do chins dips sprints jumps ect until I start my new job and can afford to get equipment. I finally got a decent job so getting my own stuff should be attainable within a couple months.
Had a child, watching frosty the snowman together! Back to a commercial gym, a bit weaker but it’s coming back pretty quickly. Gonna make a program and stick to it thinking something like 5x8 besides deads