Bench:
175 X 8 @ 70%
175 X 8 @ 70%
175 X 7 @ 70% - This was a bit of a surprise. We’ll see how it goes Monday when I’m fresh.
Pause Bench:
115 X 10 @ 50%
Incline Dumbbell Bench:
65’s X 6
55’s X 8 - I couldn’t get any push from my right side. My pecs were exhausted. High reps seem to be my weak
55’s X 6 point.
Dumbbell Flyes:
25’s X 8
25’s X 8
25’s X 8
Shoulder Press:
40’s X 8
40’s X 8
40’s X 8
Dips:
BW X 9
BW X 7
BW X 6
Skullcrushers:
55 X 8
55 X 4
55 X 4
I had a huge pump after this. It feels good because I’m getting bigger and heavier. I’m not gaining strength though, which should be my priority for state powerlifting.
Squat:
315 X 8 @ 80%
315 X 8 @ 80%
315 X 8 @ 80% - The last rep of the third set was pretty tough.
Deep Squat:
205 X 10 @ 50% - I’ll be dropping this just like I dropped Pause Squat.
Lunges:
65’s X 5
65’s X 5
65’s X 5 - My third set was very shaky.
Pull-ups:
BW X 6
BW X 6
BW X 7 - I’ll advance this slowly.
Low Row:
170 X 8
170 X 8
170 X 8 - I’ll stick with this.
Barbell Curl:
55 X 8
55 X 8
55 X 8 - Easy.
1 Arm Cable Curl:
40 X 8
40 X 8
40 X 8 - Easy.
My lower back is still getting smoked.
Bench:
175 X 8 @ 70%
175 X 8 @ 70%
175 X 6 @ 70% - This isn’t as unsettling as it could have been. I’ll explain later.
Pause Bench:
115 X 10 @ 50%
Incline Dumbbell Bench:
50’s X 8
50’s X 8
50’s X 8 - I was training at home, and the dumbbells max out at 50 lbs.
Dumbbell Flyes:
25’s X 8
25’s X 8
25’s X 8
Standing Shoulder Press:
40’s X 8
30’s X 8
30’s X 8 - Well, this tells me I arch a lot when I’m seated and pressing. I should probably work on that.
Bench Dips:
BW X 10
BW X 10
BW X 10 - These worked higher up on my arms and closer to my lats.
Skullcrushers:
55 X 8
55 X 8
55 X 5
We had a snowday today which meant I couldn’t lift at school. I had to lift in my basement. It’s not bad, but the bench is wobbly and I didn’t have a spotter. This impacted my bench workout because I couldn’t push myself as well as I would have wanted, and I had to give myself a liftoff. I’m not worried though.
I’ll look at the inclines and shoulder press as a bit of a deload, and the bench dips as a poor man’s alternative for regular dips. I much prefer regular dips as I think they have more carryover to my bench.
Squat:
320 X 8 @ 80%
320 X 8 @ 80%
320 X 6 @ 80% - I have no doubt I get all the reps next week. I had a little left in the tank.
Deadlift:
225 X 10 @ 50% - I think I’ll switch my grip to double overhand just to work grip.
Lunges:
65’s X 5
65’s X 5
65’s X 5 - I stumbled on my first set, but I got them all.
Pull-ups:
BW X 6
BW X 7
BW X 5 - I took a little longer rest between my 2nd and third sets. I just wish I could get more reps!
Low Row:
170 X 8
170 X 8
170 X 8
Barbell Curl:
60 X 8
60 X 8
60 X 8 - Decent.
1 Arm Cable Curl:
40 X 8
40 X 8
40 X 8 - I will move this up.
Today was another snow day, and my lower back has been getting smoked shoveling for the past 3 days. I feel a lot better now that I’ve dropped those deep squats and pause squats. I think I’m going to start progressing again.
Bench:
175 X 8 @ 70%
175 X 8 @ 70%
175 X 8 @ 70% - I knew I’d get them. Finally.
Incline Dumbbell Bench:
55’s X 8
55’s X 8
55’s X 8 - These were decent.
Dumbbell Flyes:
25’s X 8
25’s X 8
25’s X 8
Shoulder Press:
40’s X 8
30’s X 8
30’s X 8 - I’ll move this up.
Dips:
BW X 10
BW X 10
BW X 10 - I was surprised I got these. I guess it’s because I didn’t do Pause Bench.
Skullcrushers:
60 X 5
60 X 3 - I raised the weight, because I think my triceps are underdeveloped. Hopefully this stresses the
60 X 4 muscle better. I want to get more proportionate.
This ended my week off well. Next week I’ll throw in the weighted abs and hyperextensions for squat days. Unfortunately, I got an hour-long detention postponed for the last day of school so I have that to look forward to.
Squat:
320 X 8 @ 80%
320 X 8 @ 80%
320 X 6 @ 80% - My quads were pulling so I stopped on 6. My bar speed was very good though.
Lunges:
65’s X 5
65’s X 5
65’s X 5 - These were my best sets so far.
Pull-ups:
BW X 6
BW X 7
BW X 6
Low Row:
170 X 8
170 X 8
170 X 8 - I’ll stick with this.
Barbell Curl:
65 X 8
65 X 8
65 X 8 - I cheated these a little bit, but I need to add weight to add muscle.
1 Arm Cable Curl:
40 X 8
40 X 8
40 X 8 - Decent.
Preacher Curls:
25’s X 8
25’s X 7
25’s X 6 - I threw these in there. I didn’t like them too much. I’ll make a decision on them later.
Decline Bench Sit-ups:
25 X 10
25 X 10
25 X 10 - I need to raise the weight a LOT.
Hyperextensions:
25 X 10 - I’ll probably do three sets, or maybe raise the weight.
Bench:
180 X 8 @ 70%
180 X 8 @ 70%
180 X 6 @ 70% - I barely got the last rep.
Incline Dumbbell Bench:
60’s X 8
60’s X 8
60’s X 8 - These were tough.
Dumbbell Flyes:
25’s X 8
25’s X 8
25’s X 8 - I will raise this.
Shoulder Press:
40’s X 8
40’s X 8
40’s X 8 - I’ll move this up.
Dips:
BW X 10
BW X 10
BW X 7 - My triceps were exhausted from bench.
Skullcrushers:
60 X 5
60 X 3
60 X 3 - I’m hoping to build strength so I can get bigger. We’ll see.
JM Press:
45 X 8
95 X 6
95 X 6 - I’m not sure if I’m doing this right but I need to stress my triceps more and make them grow.
25 Sit-ups
Squat:
320 X 8 @ 80%
320 X 8 @ 80% - I had an extra long rest between the 2nd and 3rd sets because we got kicked out. I had more
320 X 6 @ 80% in the tank, so I think I’ll just do it next week.
Deadlift:
225 X 10 @ 50%
Lunges:
65’s X 5
65’s X 5
65’s X 5
Pull-ups:
BW X 6
BW X 7
BW X 6 - I barely got the last rep.
Low Row:
180 X 8
180 X 8
180 X 8
Barbell Curl:
60 X 8
60 X 8
60 X 8 - I could move this up.
1 Arm Cable Curl:
40 X 8
40 X 8
40 X 8
Preacher Curls:
15’s X 8
15’s X 8
15’s X 8 - Real easy obviously.
Decline Bench Sit-ups:
45 X 10
45 X 10
45 X 10 - This was tough. I’ll try going 12 rep sets next.
Hyperextensions:
25 X 10 - I didn’t have time for any more sets.
Christmas break starts, which means I get infrequent time in the weightroom. I’ll try to get in as often as possible.
Bench:
180 X 8 @ 70%
180 X 8 @ 70%
180 X 7 @ 70% - I probably could have gotten 3/4 of the last rep, but I just left it.
Incline Dumbbell Bench:
65’s X 8
65’s X 6
65’s X 5 - This is hard.
Dumbbell Flyes:
30’s X 8
30’s X 8
30’s X 8 - Good stretch.
Shoulder Press:
40’s X 8
40’s X 8
40’s X 8 - Around this time, my delts were really tired. They’re the weak link in my pressing.
Dips:
BW X 10
BW X 7
BW X 8
Skullcrushers:
60 X 5
60 X 5
60 X 5
JM Press:
95 X 6
95 X 6
95 X 6
25 Sit-ups
Squat:
320 X 8 @ 80%
320 X 8 @ 80%
320 X 8 @ 80% - I got these easy.
Lunges:
65’s X 5
65’s X 5
65’s X 5 - I wobbled a little bit.
Pull-ups:
BW X 6
BW X 7
BW X 7 - I was very explosive. I pulled all the way through each rep.
Low Row:
180 X 8
180 X 8
180 X 8 - Pretty tough.
Barbell Curl:
60 X 8
60 X 8
60 X 8 - This was a mistake. I should have done 65.
1 Arm Cable Curl:
40 X 8
40 X 8
40 X 8 - Decent.
Preacher Curls:
20’s X 8
20’s X 8
20’s X 8 - These were a little sloppy.
Decline Bench Sit-ups:
45 X 12
45 X 12
45 X 12 - I’ll raise the reps to 15, and then move to 55 lb plates.
Hyperextensions:
33 X 10
33 X 10
33 X 10
This was my best squat session in a while. I felt strong and the weight was flying up. I didn’t have any grinders. I think my core work is playing real dividends. My arms are looking a little bigger as well, and I’m leaner too.
Bench:
180 X 8 @ 70%
180 X 8 @ 70%
180 X 7 @ 70% - I tried this last rep and stalled halfway.
Incline Dumbbell Bench:
65’s X 7
65’s X 5
65’s X 6
Dumbbell Flyes:
30’s X 8
30’s X 8
30’s X 8
Shoulder Press:
40’s X 8
40’s X 8
40’s X 8 - I should move this up.
Dips:
BW X 10
BW X 10
BW X 8
Skullcrushers:
60 X 5
60 X 4
60 X 3
JM Press:
95 X 8
95 X 8
95 X 8
25 Sit-ups
Squat:
325 X 8 @ 80%
325 X 8 @ 80%
325 X 8 @ 80%
Deadlift:
225 X 10 @ 50%
Lunges:
65’s X 5
65’s X 5
65’s X 5
Pull-ups:
BW X 7
BW X 7
BW X 5
Low Row:
90 X 8
90 X 8
90 X 8
Barbell Curl:
60 X 8
60 X 8
60 X 6
1 Arm Cable Curl:
40 X 8
40 X 8
40 X 8 - DNC
Preacher Curls:
20’s X 8
20’s X 8
20’s X 8 - DNC
Decline Bench Sit-ups:
45 X 12
45 X 12
45 X 8 -
Hyperextensions:
33 X 10
33 X 10
33 X 10 - DNC
I had to go to my local Lifetime Fitness on a guest pass because the school weightroom was closed because of NSAA regulations. I got all my reps on squat, but I think the plates at Lifetime may be a little light. My workout was pretty bad, and the place seemed to suck the strength out of me. The Low Row Machine did not really affect my back at all. I felt kind of like a douche bag the whole time so I didn’t do my cable curls or preachers, and there was no place to do hypers. After my second set of decline sit-ups, I puked up my breakfast and two bottles of water.
Squat:
325 X 8 @ 80%
325 X 8 @ 80%
325 X 8 @ 80% - The weights at Lifetime are definitely light. This was pretty taxing.
Lunges:
65’s X 5
65’s X 5
65’s X 5
Pull-ups:
BW X 7
BW X 7
BW X 5
Low Row:
180 X 8
180 X 8
180 X 8
Barbell Curl:
60 X 8
60 X 8
60 X 8
1 Arm Cable Curl:
50 X 8
50 X 8
50 X 8 - This was hard.
Preacher Curls:
25’s X 8
25’s X 7
25’s X 4 - This was hard.
Decline Bench Sit-ups:
45 X 15
45 X 15
45 X 15 - I will probably move up to 55 lb plates.
Hyperextensions:
33 X 15
33 X 12
33 X 10 - This was hard! My lower back and glutes were pumped after this.
I skipped the last bench workout last week because it was on Christmas Day. I was lazy. I probably shouldn’t have done that. Also, I ate like crap on Friday, Saturday and Sunday and I bloated up about 5 lbs. I weighed 179.5 about 5 minutes ago.
Bench:
180 X 8 @ 70%
180 X 8 @ 70%
180 X 7 @ 70% - I didn’t attempt the last rep.
Incline Dumbbell Bench:
65’s X 8
65’s X 7
65’s X 6 - This is an improvement but I pulled something in my neck while doing this.
Dumbbell Flyes:
30’s X 8
30’s X 8
30’s X 8
Shoulder Press:
45’s X 8
45’s X 6
45’s X 6 - This was tough.
Dips:
BW X 10
BW X 7
BW X 5 - I guess my triceps were exhausted.
Skullcrushers:
60 X 8
60 X 4
60 X 3 - This was a big improvement!
JM Press:
95 X 6
95 X 4
95 X 4 - I fixed my form a bit.
30 Sit-ups
Squat:
330 X 8 @ 80%
330 X 8 @ 80%
330 X 8 @ 80% - This was pretty easy. It figures that the weights start flying up the last session.
Lunges:
65’s X 5
65’s X 5
65’s X 5 - Easy.
Pull-ups:
BW X 7
BW X 6
BW X 5 - Tough.
Low Row:
190 X 8
190 X 8
190 X 8 - Easy.
Barbell Curl:
65 X 8
65 X 8
65 X 8 - Decent.
1 Arm Cable Curl:
50 X 8
50 X 8
50 X 8 - Hard.
Preacher Curls:
25’s X 8
25’s X 8
25’s X 7 - The last set was hard.
Decline Bench Sit-ups:
45 X 15
45 X 15
45 X 15 - I will definitely move to 55’s.
Hyperextensions:
33 X 12
33 X 12
33 X 12 - This was great.
I can’t preach enough the benefits of doing weighted ab and lower back work. This absolutely improves your stability and it has pretty much eliminated my weak link in my squatting chain. I am very glad I added this in. Next week, I’ll be switching to a 10/8/6/4/4 and 8/6/4/2 format. I’ll be using 315/325/335/345/345 and 325/335/345/355. This will be a light start and should set me up for success. I’m excited!
Bench:
180 X 8 @ 70%
180 X 8 @ 70%
180 X 8 @ 70% - I got all the reps. My bar speed was fast. This bodes well for my upcoming cycle.
Incline Dumbbell Bench:
65’s X 8
65’s X 7
65’s X 6
Dumbbell Flyes:
30’s X 8
30’s X 8
30’s X 8
Shoulder Press:
45’s X 8
45’s X 6
45’s X 7 - Minor improvement.
Dips:
BW X 10
BW X 8
BW X 5
Skullcrushers:
60 X 8
60 X 3
60 X 3 -
JM Press:
95 X 6
95 X 6
95 X 7 - I love this exercise.
30 Sit-ups
So, I stayed up until 2 AM this morning at a New Year’s party. I still had a great workout. This is absolutely awesome. Like squat, I’ll be switching my bench sets around. Next week, I’ll be changing to a 10/8/6/4/4 and 4/3/2 format. I’ll be using 170/180/185/190/190 and 190/195/200. This will be about as light as my squat cycle. This should be good.
Bench:
170 X 10
180 X 8
185 X 6
190 X 4
190 X 4 - The set of 8 was a little tough, but I had no real grinders.
Dumbbell Shrugs:
100’s X 5
100’s X 5
100’s X 5 - I tweaked my neck on the first set.
Functional Power Press:
60’s X 5
70’s X 5
80’s X 5 - Easy
Dumbbell Flyes:
30’s X 8
30’s X 8
30’s X 8 - Easy.
Incline Dumbbell Bench:
55’s X 8
55’s X 8
55’s X 8 - Easy.
Dips:
BW X 10
BW X 10
BW X 10 - Fairly tough.
Skullcrushers:
60 X 5
60 X 5
60 X 5 - The last set was tough.
JM Press:
95 X 6
95 X 6
95 X 6 - These didn’t feel as good as last week.
35 Sit-ups
The bench workout felt good. My reps were pretty smooth. I think that the benching didn’t stress my triceps as much because my later sets seemed fairly easy. I’m looking forward to my Thursday and Monday workouts.
Squat:
315 X 10
325 X 8
335 X 6
345 X 4
345 X 4 - The last set was pretty tough. My shorts were sweaty and were sticking to my legs weirdly.
Lunges:
65’s X 5
65’s X 5
65’s X 5 - These were easy.
Pulldowns:
60’s X 8
70’s X 8
80’s X 8 - I felt a great squeeze in my lats doing these.
1 Arm Row:
70’s X 8
70’s X 8
70’s X 8 - These were pretty easy.
Barbell Curl:
65 X 8
65 X 8
65 X 8 - I’ll move up.
1 Arm Cable Curl:
50’s X 8
50’s X 8
50’s X 6 - This was very difficult.
Decline Bench Sit-ups:
55 X 10
55 X 10
55 X 10
Hyperextensions:
33 X 12
33 X 12
33 X 12 -
I had very bad cramps in my left calf so I couldn’t do my sets of GHR’s.
Bench:
190 X 4
195 X 3 - Honestly, this was completely pointless. I wasn’t even close to taxed. I could have doubled the
200 X 2 reps for each exercise.
Dumbbell Shrugs:
100’s X 5
100’s X 5
100’s X 5 - These were easy.
Functional Power Press:
100’s X 5
100’s X 5
100’s X 5
Dumbbell Bench:
75’s X 8
80’s X 8
80’s X 7 - I should have been able to get the last rep.
Dips:
BW X 10
BW X 10
BW X 10 - Comparatively easy.
Skullcrushers:
60 X 5
60 X 5
60 X 5 - Pretty easy.
JM Press:
95 X 6
95 X 6
95 X 6 - The bar I used rolled perfectly.
40 Sit-ups
We are having another triple snow day, and I wasn’t able to go to my school weightroom. I went to Lifetime Fitness again. My bench work was ridiculously easy, and I will add at least 5 lbs next week. I wasn’t able to include my Power Press or Power Jumps.
Squat:
325 X 8
335 X 6
345 X 4
355 X 2 - These sets were all very easy. I am happy about this.
Glute Ham Raises:
BW X 5
BW X 5
BW X 5 - I do these with my knees on the pad so they’re tougher than normal GHR’s.
Lunges:
65’s X 5
65’s X 5
65’s X 5
Low Row:
190 X 8
190 X 8
190 X 8
Barbell Curl:
70 X 8
70 X 8
70 X 8 - I like that I’m getting stronger on this exercise.
1 Arm Cable Curl:
50’s X 8
50’s X 8
50’s X 8 - I’m stronger on this exercise too.
Decline Bench Sit-ups:
55 X 10
55 X 10
55 X 12
Hyperextensions:
33 X 12
33 X 12
33 X 12
The squat workout was phenomenal. I think this was one of my better workouts so far this year. This training cycle is starting off very well.