Thursday, February 3rd, 2011
Bench Day
Bench:
45 X 8
135 X 8
230 X 4
230 X 4
230 X 4
230 X 4 - Benched with my heels off the ground. It’s about time to change rep schemes.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Floor Press:
135 X 8
185 X 6
185 X 6
200 X 6 - Very happy with this. It was quite easy.
1-Arm Dumbbell Row:
100’s X 6
100’s X 6
100’s X 6
100’s X 6 - Strength was good, grip strength was awful.
V-Grip Low Row:
80 X 10
100 X 10
100 X 10
100 X 10 - I regret this exercise. I kept my scaps retracted and really worked the mind muscle connection.
Tricep Rope Pushdown:
90 X 15
100 X 15
110 X 15
110 X 15
110 X 15 - Brought my hands in for the last two sets. I had a great pump.
Lying External Rotations:
2.5 lbs X 3 X 10
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
I’m too scared to weigh myself. I’ve been missing meals because I haven’t been waking up as early as I normally do and since I’m sick my weight will not be optimal. I lifted at the Huff again today and didn’t have a terrible session but it’s clear that I’ve about ground out my gains on 4 X 4. I’ll have to look back on my log, see what works, and formulate something new before I try out a 12 week cycle mrodock sent me. I’ll be back at the Switzer tomorrow for what should be a breeze of a 435 squat single. No school for the last four days this week!
Friday, February 4th, 2011
Squat Day
Squat:
135 X 6
225 X 6
345 X 5 @ 75%
390 X 3 @ 85%
435 X 1 @ 95% - The single was a speed squat once I got out of the hole. I sank it deep. Belts help.
Bulgarian Split Squats:
70’s X 6
70’s X 6
70’s X 6
70’s X 6 - A lot of instability but these were easy enough.
Hyperextensions:
45+BW X 15
45+BW X 15
45+BW X 15 - I should up the weight.
Decline Bench Sit-ups:
55+BW X 10
55+BW X 10
55+BW X 10
Hanging Knee Raises:
8+BW X 12
8+BW X 12
8+BW X 12 - Using a medicine ball.
Standing Lat Pulldown Crunches:
30 X 3 X 10 - Squeezed the last rep of each set for a 10 count. I’m going to keep these light.
Front and Overhead Band Pullapart Superset: 3 X 10
I weighed in at 191.2 lbs postworkout which is awesome. I’m still sick and snow is starting to fall again. I’m ready to go back to classes again. I’ve been thinking about my training philosophy for powerlifting and for athletes and I think I’ve grown a lot during my time at OU. I have some ideas I want to get down on paper soon.
Saturday, February 5th, 2011
Shoulders/Arms Day
Lying External Rotations:
2.5 lbs X 3 X 10
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Partial Heavy Lateral Raises:
40’s X 35
40’s X 35
40’s X 35
40’s X 35 - I’m getting better at these.
BONEZ217 Lateral Raises:
30 X 12
30 X 12
40 X 10
30 X 15
Bent-over Dumbbell Lateral Raises:
35’s X 10
35’s X 10
40’s X 10
40’s X 10
Hang and Swings:
20’s X 20
20’s X 20
20’s X 20
20’s X 20
Six Ways:
10’s X 4 X 10
Skullcrushers:
45 X 10
55 X 10
65 X 10
80 X 10 - Last rep was a grinder. I’ll move up.
Dumbbell Kickbacks:
45’s X 6
45’s X 6
45’s X 6
45’s X 6
Tricep Rope Pushdown:
90 X 20+5 - Took a short pause before the last cluster.
Barbell Curls:
45 X 10
55 X 10
65 X 10
70 X 5 - Flex and 3 second negatives on the last set.
Dumbbell Hammer Curls:
30’s X 10
30’s X 10
30’s X 10
35’s X 10
Pretty good workout. I had a lot of strength on the shoulder work. It’s funny how adequate sleep does that. lol.
Monday, February 7th, 2011
Bench Day
Bench:
45 X 8
135 X 8
210 X 5 @ 80%
210 X 5 @ 80%
220 X 3 @ 85%
220 X 3 @ 85%
235 X 1 @ 90% - Awful, single was fast, but I kept bumping the rack on rep sets.
Dumbbell Flat Bench vs. Mini bands/Band Row Superset:
70’s X 10
70’s X 9
75’s X 4
75’s X 4 - Whoo! These are hard! I’m going to drop the weight. They fatigue the inner chest and triceps well.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 4
1-Arm Dumbbell Row:
100’s X 6
100’s X 6
100’s X 6
100’s X 6
Single-arm Keiser Row:
40 X 10
40 X 10
40 X 10
40 X 10 - I’m going to find a replacement for this.
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
80 X 5
Lying External Rotations:
2.5 lbs X 3 X 10
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Mini Band Tricep Extensions:
4 X 30 - These gave me a pump and left my elbows feeling good.
I weighed in at 191.1 lbs. My sleep issues continued this week. I need to do something about this and I will. Also, I’m starting a mini-diet. I’ll drop the carbs slightly on upper body days and I’ll see how it goes. With my new bench program, I’ll be doing a power day and a hypertrophy day with a tricep focus. Thursday will be bench with chains. I experimented with them today postworkout and they seem like a good idea. My shoulders were incredibly worked by dumbbell benching with bands today. I liked it a lot.
Tuesday, February 8th, 2011
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
343 X 3 @ 70%
388 X 3 @ 80%
438 X 3 @ 90% - Belted for the last set. It was truly all I had.
Paused Front Squat:
135 X 6
135 X 6
135 X 6
135 X 6 - I’ve been doing lunges for months. I had to switch it out and I started with an easy replacement.
Glute-Ham Raise:
BW X 10
BW X 10
Purple band+BW X 10
Purple band+BW X 10 - Easy. It’s surprising how much easier it is when your knees are off the pad.
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Plate held overhead.
Hanging Knee Raises:
BW X 10
BW X 10
BW X 10
Standing Lat Pulldown Crunches:
40 X 3 X 10
Front and Overhead Band Pullapart Superset: 3 X 10
I weighed in at 190.4 lbs. I had gotten very little sleep because of all the homework I’d had to do. When I’m low on sleep, my low back tends to get very tight and painful. That happened today. I worked through it and pulled an all-time deadlift PR.
Thursday, February 10th, 2011
Bench Day
Bench:
45 X 8
135 X 8
155+46 lbs of chains X 6
155+46 lbs of chains X 6
155+46 lbs of chains X 6
155+46 lbs of chains X 6 - Embarrassingly hard.
Floor Press/Band Row Superset:
135 X 8
185 X 6
185 X 6
185 X 6 - These were incredibly hard. What a dropoff from last week.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
HS Plate Loaded Iso-Pulldown:
25+1pps X 8
25+1pps X 8
25+1pps X 8
25+1pps X 8
Single-arm Keiser Row:
35 X 10
35 X 10
35 X 10
35 X 10
Rolling Dumbbell Extensions:
30’s X 8
30’s X 8
30’s X 8 - I’ve gotten stronger on this movement but it murders my elbows.
Mini Band Tricep Extensions:
4 X 30 - This may have to be the only isolation exercise I can do for the next few weeks.
Lying External Rotations:
2.5 lbs X 3 X 10
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Weight was 189.7 lbs. Here’s what happened today. Four hours of sleep. Loads of stress. Rapidly deteriorating health. I’m thankful I deload squat tomorrow. I need to get better. And I will. No more shit shows.
Friday, February 11th, 2011
Squat Day
Squat:
135 X 6
185 X 5 @ 40%
230 X 5 @ 50%
275 X 5 @ 60% - Shoulders and knees were tight. I felt my lats working.
Bulgarian Split Squats:
55’s X 6
55’s X 6
55’s X 6
55’s X 6
Hyperextensions:
Purple band & 45+BW X 10
Purple band & 45+BW X 10
Purple band & 45+BW X 10 - Different feel. I liked it.
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Plate held overhead.
Hanging Knee Raises:
8+BW X 10
8+BW X 10
8+BW X 10 - Using a medicine ball.
Standing Lat Pulldown Crunches:
40 X 3 X 10
Front and Overhead Band Pullapart Superset: 4 X 10
I weighed in at 189.7 lbs. I have a sinus infection and am using antibiotics. I got a lot of sleep last night and I’m going to make sure that keeps happening. There will be no more adjustments to training intensity.
Saturday, February 12th, 2011
Shoulders/Biceps Day
Lying External Rotations:
2.5 lbs X 3 X 10
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Partial Heavy Lateral Raises:
40’s X 35
40’s X 35
40’s X 35
40’s X 35 - I’ll move this up.
BONEZ217 Lateral Raises:
30 X 15
30 X 15
30 X 15
30 X 15
HS Shrug:
1pps X 15
2pps X 15
3pps X 15 - Last set was hard.
Bent-over Dumbbell Lateral Raises:
35’s X 10
35’s X 10
40’s X 10
40’s X 10
Hang and Swings:
25’s X 20
25’s X 20
25’s X 20
25’s X 20
Six Ways:
10’s X 4 X 10
Alternating Dumbbell Curls:
30’s X 10
35’s X 8
35’s X 8
40’s X 5 - Didn’t feel like doing barbell curls.
KPipe Cable Curls:
40 X 10
40 X 10
40 X 10
40 X 10
I had a surprise training partner for shoulders so it was a lot of fun and I had some good intensity going. He said he couldn’t feel his shoulders by the end of the workout. He loved it. Meadows has a winning philosophy like a boss!
Monday, February 14th, 2011
Bench Day
Bench:
45 X 8
135 X 6
215 X 5 @ 80%
215 X 5 @ 80%
225 X 3 @ 85%
225 X 3 @ 85%
240 X 1 @ 90% - I kept stalling halfway up on the 225 sets. The 240 was fast enough.
Dumbbell Flat Bench vs. Mini bands/Band Row Superset:
70’s X 8
70’s X 6
70’s X 3
70’s X 3 - Time for me to drop the weight, drop the bands and fully lockout every rep.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
100’s X 10
105’s X 10
105’s X 10
110’s X 6 - Good ROM. I have room to grow here.
Dizenzo Rows:
90 X 10
90 X 10
90 X 10
90 X 10 - I need to find my groove on these again.
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
80 X 7 - Awesome. No elbow pain.
Mini Band Tricep Extensions:
4 X 30 - Felt hard today.
Lying External Rotations:
2.5 lbs X 3 X 10
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Surprisingly, my weight was all the way down to 186.7 lbs today. It didn’t have a noticeable effect on strength, but I’d like it to be higher. My sleep was decent, not where my goal wants it to be, but definitely better than last week. I feel like my bench went up when I did heavy shrugs, so I’m going to start really hammering my traps now.
I think being sick and having all that stress goes hand in hand.
Tuesday, February 15th, 2011
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
368 X 5 @ 75%
413 X 3 @ 85%
463 X 1 @ 95% - Tweaked my hammy on the triple. The following single was very slow. Form stayed tight.
Paused Front Squat:
135 X 6
135 X 6
135 X 6
135 X 6 - No hamstring pain.
Band Goodmornings:
Green band X 7 X 20
Green band X 40 - Went for a stretch and then contracted hard.
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Plate held overhead.
Hanging Knee Raises:
8+BW X 10
8+BW X 10
8+BW X 10
Standing Lat Pulldown Crunches:
40 X 2 X 10
50 X 10
Blast Straps Rear Delt Work: 4 X 8
Front and Overhead Band Pullapart Superset: 4 X 10
I weighed in at 186.4 lbs. My recent weight loss is incredible because it’s really not a goal for me at all right now. I’m going to have to do something about it. I think periworkout nutrition might be key. My hamstring is very tight right now. It was pretty bad for my last set but I’m the idiot that has to keep pushing things. It even impairs my bodyweight squatting but I’m hoping that doesn’t affect my squat workout on Friday. I’m glad I made the single especially because I didn’t use a psyche up. It’s a new all-time sumo PR.
[quote]BlackLabel wrote:
I think being sick and having all that stress goes hand in hand.[/quote]
Oh definitely. I wouldn’t call myself a sickly person but college stress brings it out in me.
Thursday, February 17th, 2011
Bench Day
Bench:
45 X 8
135 X 8
155+46 lbs of chains X 6
155+46 lbs of chains X 6
155+46 lbs of chains X 6
155+46 lbs of chains X 6 - Felt pretty great.
Floor Press/Band Row Superset:
135 X 8
185 X 6
185 X 5
185 X 4 - Big drop off.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
100’s X 10
105’s X 10
105’s X 10
110’s X 10
Dizenzo Rows:
100 X 10
100 X 10
100 X 10
100 X 10
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
80 X 7
Mini Band Tricep Extensions:
4 X 30
Lying External Rotations:
2.5 lbs X 3 X 10
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Weight was 189.0 lbs. I was pretty happy with the weight bump especially with how limited my sleep was.
Friday, February 18th, 2011
Squat Day
Squat:
135 X 6
225 X 6
305 X 5 @ 65%
350 X 5 @ 75%
400 X 5 @ 85% - All sets beltless. Last set was bent over and full of grinders.
Bulgarian Split Squats:
60’s X 6
60’s X 6
60’s X 6
60’s X 6
Hyperextensions:
Purple band & 45+BW X 10
Purple band & 45+BW X 10
Purple band & 45+BW X 10
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Plate held overhead.
Hanging Knee Raises:
8+BW X 10
8+BW X 10
8+BW X 10 - Puked after the first set.
Standing Lat Pulldown Crunches:
50 X 3 X 10
Front and Overhead Band Pullapart Superset: 4 X 10
Blast Straps Rear Delt Work: 1 X 8, 1 X 6 - I could not get a feel for the exercise and just gave it up.
I weighed in at 185.4 lbs. Today was awful. I got to bed at 3:40 AM because of frat stuff and got up by 8:30 AM. I was short a meal and my energy levels were terrible. My resting heart rate was HIGH. Tonight I get to stay up until super early in the morning for more frat bullshit. I am dropping so fast after this. I just want to get huge and get good at school and get bitches.
Saturday, February 19th, 2011
Shoulders/Biceps Day
Lying External Rotations:
2.5 lbs X 3 X 10
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Partial Heavy Lateral Raises:
40’s X 35
40’s X 35
40’s X 35
40’s X 35 - Harder than usual.
BONEZ217 Lateral Raises:
30 X 15
30 X 15
30 X 15
30 X 15
Bent-over Dumbbell Lateral Raises:
40’s X 10
40’s X 10
45’s X 10
45’s X 10
Hang and Swings:
25’s X 20
25’s X 20
25’s X 20
25’s X 20
Alternating Dumbbell Curls:
30’s X 8
35’s X 8
35’s X 8
40’s X 6
KPipe Cable Curls:
50 X 10
50 X 10
50 X 10
50 X 10
Stayed up late last night because of black frat stuff. It wasn’t that hard, got paddled and did some pushups and situps, but that was it. I hate how complicated I make my life.
[quote]165StateChamp wrote:
I just want to get huge and get good at school and get bitches. [/quote]
Isn’t that what it is all about?
Monday, February 21st, 2011
Bench Day
Bench:
45 X 8
135 X 6
220 X 5 @ 80%
220 X 5 @ 80%
230 X 3 @ 85%
230 X 3 @ 85%
245 X 1 @ 90% - My reps were great! Long pause on the 245 and it flew.
Dumbbell Flat Bench vs. Mini bands/Band Row Superset:
65’s X 10
70’s X 10
70’s X 6
70’s X 4
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
100’s X 10
105’s X 10
110’s X 10
110’s X 10 - Smashed my finger racking the dumbbells on the 105 set. Strapped up for the rest.
Dizenzo Rows:
100 X 10
100 X 10
100 X 10
100 X 10
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
80 X 5 - Pretty decent.
Mini Band Tricep Extensions:
4 X 30
Lying External Rotations:
2.5 lbs X 3 X 12
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Bodyweight was 188.1 lbs. I got told today that I look smaller by someone I haven’t seen in a while. It felt terrible. lol. I had a great session though. I’m doing something different with my nutrition. Since I’m not waking up as early and getting calories in, I’m downing a Met-RX shake right before I train. It’s around 350 calories and has a lot of carbs so I think that should be useful.
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
I just want to get huge and get good at school and get bitches. [/quote]
Isn’t that what it is all about?[/quote]
Sometimes we forget about these type of things in the grind that is life. We should remember to keep them as priorities.
Tuesday, February 22nd, 2011
Deadlift Day
Sumo Deadlift:
133 X 5
193 X 5 @ 40%
243 X 5 @ 50%
293 X 5 @ 60% - Double overhand all but my last set. Really feeling that hamstring.
Handless Paused Front Squat/Band Goodmorning Superset:
135 X 6
135 X 6
135 X 6
135 X 6
Lying Leg Curls:
10 X 100 - Just pumped the muscle with blood.
Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15 - Plate held overhead.
Hanging Knee Raises:
8+BW X 10
8+BW X 10
8+BW X 10
Standing Lat Pulldown Crunches:
50 X 3 X 10
Blast Straps Rear Delt Work: 4 X 8
Front and Overhead Band Pullapart Superset: 4 X 10
I weighed in at 186.6 lbs. I was up until 4 AM for frat stuff. I hate my life right now.
Thursday, February 24th, 2011
Bench Day
Bench:
45 X 8
135 X 8
155+76 lbs of chains X 6
155+76 lbs of chains X 6
155+76 lbs of chains X 3+1+1+1
155 X 6 - Wow, hit a wall on that third set.
Floor Press/Band Row Superset:
135 X 6
185 X 6
185 X 6
195 X 6 - No idea where that came from.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
100’s X 10
105’s X 10
110’s X 10
115’s X 10
Dizenzo Rows:
100 X 10
100 X 10
100 X 10
100 X 10
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
80 X 4
Mini Band Tricep Extensions:
4 X 30
Lying External Rotations:
2.5 lbs X 3 X 12
Standing Goalposts:
2.5 lbs X 4 X 10
Standing 45’s:
7.5 lbs X 4 X 10
Weight was 188.9 lbs. Pretty decent day.