Bench:
175 X 10
185 X 8
190 X 5
195 X 4 - This was pretty unexpected. I’m not sure what to blame this on because my strength was good last
195 X 3 week. I missed a rep on two sets I think I had the strength for. We’ll see what happens next week.
Dumbbell Shrugs:
100’s X 5
100’s X 5
100’s X 5 - I’ll do eight rep sets next.
Functional Power Press:
80’s X 5
80’s X 5
80’s X 5 - Easy
Dumbbell Flyes:
35’s X 8
35’s X 8
35’s X 8 - A bit of cheating. This is how I improve.
Incline Dumbbell Bench:
60’s X 8
60’s X 8
60’s X 7 - Very close on the last rep.
Dips:
BW X 10
BW X 10
BW X 9 - Close last rep.
Skullcrushers:
65 X 5
65 X 2
65 X 3 - I’m still learning the weight. I’ll go three rep sets then bump up the reps.
JM Press:
105 X 6
105 X 4
105 X 4 - These were tough.
45 Sit-ups
High Intensity Cardio:
Bike X 10 Min
I was pretty surprised with the bench workout. I think I had the strength for those missed reps. I haven’t been curbing calories excessively so that is definitely not to blame. I’ll see what happens later this week. Also, the cardio wasn’t as bad as I expected. My legs aren’t sore at all. I hope to have a great squat workout tomorrow.
Squat:
320 X 10
330 X 8
340 X 6
350 X 4
350 X 4 - The sets are getting harder. I had to pump myself up for the last two sets. They felt light then.
Lunges:
70’s X 5
70’s X 4 - My calves were cramping up really bad. My left toes kept curling under my foot so I had to take my
70’s X 3 shoes off. I did the rest of the workout barefoot.
Pulldowns:
100’s X 8
110’s X 8
100’s X 8 - I’ll do straight sets with 100’s next week.
1 Arm Row:
70’s X 8
70’s X 8
70’s X 8 - I should have moved these up.
Barbell Curl:
70 X 8
70 X 6
70 X 6 - This was hard.
1 Arm Cable Curl:
50’s X 8
50’s X 8
50’s X 6 - This was hard.
Preacher Curls:
25’s X 6
25’s X 5
25’s X 4
Decline Bench Sit-ups:
55 X 12
55 X 12
55 X 12
Hyperextensions:
33 X 7
33 X 12 - I couldn’t do my last set.
I couldn’t do my GHR’s again because of my cramps in my calves. These cramps are really plaguing me. It’s because of my sweating so much during squats, because I drink a gallon of water a day. I’m also going to drop the cable curls and just do preachers. I’m cheating the cables a little too much, and I’m also short on time.
Bench:
195 X 4
200 X 3
215 X 2
225 X 2 - More on this later, but the reps were all good, clean and paused.
Dumbbell Shrugs:
100’s X 8
100’s X 8
100’s X 8 - The last set was pretty hard.
Functional Power Press:
100’s X 5
100’s X 5
100’s X 5
Dumbbell Bench:
75’s X 8
75’s X 8
75’s X 8 - This was hard.
Dips:
BW X 10
BW X 10
BW X 12 - I guess Ill move up to more reps next.
Skullcrushers:
65 X 4
65 X 4
65 X 4 - These were hard.
JM Press:
105 X 6
105 X 6
105 X 6 - These were pretty easy.
50 Sit-ups - These were tough.
I had been having very little trouble with my bench sets so the strength coach in the weightroom at the time goaded me into moving up the weight. After I jumped from 205 to 215 for my supposed last set and got them easily, he had me do 225 for 2. The second rep was pretty tough. Next week, I’ll be going 215/220/225.
Also, I found out today that one of the guys from my school that I had beaten last year is now beating me. He is benching 325 and squatting 405 at 173 lbs. I’m benching around 245 and squatting 435 at 177 lbs. I’m not sure what I’m going to do. I may go 165 at the Peru State Powerlifting Meet so that I can set my school’s squat record and then move up to 198 to face easier competition. I’ll have to decide.
Squat:
330 X 8
340 X 6
350 X 4
365 X 2 - I did the last set just to show off to the coaches. The weights are flying up. I stuck every single
375 X 2 rep. I’m very happy. I will probably go 335/345/355/385 next week.
Glute Ham Raises:
BW X 5
BW X 5
BW X 5 - These were easy.
Lunges:
70’s X 5
70’s X 5
70’s X 5 - These are easy when you’re not cramping up.
Low Row:
190 X 8
190 X 8
190 X 8 - I will move this up.
1 Arm Row:
75’s X 8
75’s X 8
75’s X 8 - These were a little tough.
Barbell Curl:
65 X 8
70 X 6
70 X 5 - I’m going to drop back down to 65 and just squeeze through every rep.
Preacher Curls:
25’s X 8
25’s X 8
25’s X 8 - I did these before cable curls because I think they’ll put more muscle on me
1 Arm Cable Curl:
40’s X 8
40’s X 8
40’s X 8 - I really squeezed every rep.
Decline Bench Sit-ups:
55 X 12
55 X 12
55 X 12 - These were tough. I’ll get to 15 reps then move up.
Hyperextensions:
33 X 15
33 X 15
33 X 15 - These left me with a great pump.
This was another great squat workout. The weights are flying up and I’m still going beltless. I have high hopes for next week.
Bench:
175 X 10
185 X 8
190 X 6
195 X 4
195 X 4 - These reps weren’t all paused, but they were very explosive.
Dumbbell Shrugs:
100’s X 8
100’s X 8
100’s X 6 - This was tough.
Functional Power Press:
100’s X 5
100’s X 5
100’s X 5 - Decent.
Dumbbell Flyes:
35’s X 8
35’s X 8
35’s X 8 - The last set was tough.
Incline Dumbbell Bench:
60’s X 8
60’s X 6
60’s X 5 - I have no explanation.
Dips:
BW X 10
BW X 10
BW X 9
Skullcrushers:
65 X 3
65 X 2
65 X 3 - This was tough.
JM Press:
115 X 6
115 X 3
115 X 3 - I crashed a couple of times on these.
50 Sit-ups
My strength gains are still coming, as I’ve added back some calories and dropped the cardio. Surprisingly, I’m still losing weight but not at the rapid pace I was before. This is good. I woke up this morning at 175.7 with all my abs showing even with a big cheat meal on Sunday. I’m very happy with how my training is looking.
Squat:
325 X 10
335 X 8
345 X 6
355 X 4
355 X 4 - These sets felt hard. The last two sets were tough, but my spot said they looked easy for me.
Lunges:
70’s X 5
70’s X 5
70’s X 5 - Two of the Theology teachers decided to lift and get in my way for every lunge.
Pulldowns:
100’s X 8
100’s X 8
100’s X 8 - These felt so good.
1 Arm Row:
80’s X 8
80’s X 6
80’s X 6 - I’m so stupid. I did a 10 lb jump. I guess that was the reason they felt tough.
Barbell Curl:
65 X 8
65 X 8
65 X 6 - I really squeezed each rep.
Preacher Curls:
25’s X 8
25’s X 8
25’s X 8 - I will move this up.
1 Arm Cable Curl:
40’s X 8
40’s X 8
40’s X 8 - My forearms and biceps were pumped after this.
Decline Bench Sit-ups:
55 X 15
55 X 15
55 X 15 - The last 5 reps of each set were a struggle but I’m glad I did them.
Hyperextensions:
33 X 15
33 X 15
33 X 15 - My back gets a wicked pump after this. I’ll move up next week.
I want my goddamn belt to arrive! I’m tired of beltless squatting! I WANT TO GO HEAVY!!! Sorry about the rant.
Bench:
215 X 4
220 X 3
225 X 2
230 X 1 - I only attempted one on the last set. All these reps were paused. They were tough, but manageable.
Dumbbell Shrugs:
100’s X 8
100’s X 8
100’s X 8 - These felt great.
Functional Power Press:
100’s X 5
100’s X 5
100’s X 5
Dumbbell Bench:
75’s X 8
75’s X 8
75’s X 6 - I’ll attribute this to the greater difficulty of my barbell bench workout.
Dips:
BW X 10
BW X 10
BW X 10 - These were good.
Skullcrushers:
65 X 3
65 X 3
65 X 3 - I’ll go 4 rep sets next week.
JM Press:
115 X 6
115 X 6
115 X 6 - I cheated a little but I’m happy with how I did.
50 Sit-ups - These were tough.
The workout today was great. Also, I tested my body fat today by skin fold and I’m around 9 percent. I’m going to sleep at 179 and waking up at 176-177. This cut is going to a major pain in the ass. I’ll try to drop my weight a little bit further but I’m not going to jeopardize any strength gains.
Squat:
335 X 8
345 X 6
355 X 4
385 X 2 - I did my sets and I didn’t feel satisfied so I threw on an extra 2.5 lbs each side and it flew up
390 X 2 easily…twice. I’ll go 340/350/360/395 next week.
Lunges:
70’s X 5
70’s X 5
70’s X 5 - I should raise this but I don’t want to change what’s working.
Low Row:
200 X 8
200 X 8
200 X 8 - This was easy.
1 Arm Row:
80’s X 6
80’s X 6
80’s X 6 - This was easy. I’ll go 8 rep sets next week.
Barbell Curl:
65 X 8
65 X 8
65 X 8 - I’ll move this up.
Preacher Curls:
30’s X 8
30’s X 5
30’s X 5 - These really worked my forearms as well.
1 Arm Cable Curl:
40’s X 8
40’s X 8
40’s X 8 - These were easy.
Glute Ham Raises:
BW X 5
BW X 5
BW X 5 - I forgot about these until this point. They were very tough.
Decline Bench Sit-ups:
55 X 15
55 X 15
55 X 15 - This was a real tough movement.
Hyperextensions:
44 X 10
44 X 10
44 X 10 - I finally moved up the weight. It was tough to hold the plate.
This was another great squat workout. A bad note: I’m sleeping at 178.5 waking up at 175.8 which is a little higher than I would like. It is going to be so much fun letting my weight go wherever it wants after these two upcoming meets. I think I’m going to put on 10 plus pounds in a month and a half.
Bench:
180 X 10
190 X 8
200 X 5
200 X 4 - I misloaded the bar and only realized it after I had finished my 3rd set. I think I had the
200 X 3 strength to do the correct workout properly.
Dumbbell Shrugs:
100’s X 8
100’s X 8
100’s X 8 - I lost my left grip on the last rep but I finished it out.
Functional Power Press:
110’s X 5
110’s X 5
100’s X 5 - The 110’s were way too heavy.
Dumbbell Flyes:
35’s X 8
35’s X 8
35’s X 8 - I cheated these reps a lot.
Incline Dumbbell Bench:
60’s X 8
60’s X 7
60’s X 5 - A one rep gain isn’t bad.
Dips:
BW X 10
BW X 10
BW X 9 - These were tough.
Skullcrushers:
65 X 4
65 X 3
65 X 4 - This was tough.
JM Press:
115 X 6
115 X 5
115 X 5 - I almost crushed my skull on the last rep.
50 Sit-ups
Squat:
330 X 10
340 X 8
350 X 6
360 X 4
360 X 4 - These were easy compared to how they usually are.
Lunges:
70’s X 5
70’s X 5
70’s X 5
Pulldowns:
100’s X 8
100’s X 8
100’s X 8
1 Arm Row:
80’s X 6
80’s X 6
80’s X 8
Barbell Curl:
65 X 8
65 X 8
65 X 5- A little back tracking
Preacher Curls:
30’s X 5
30’s X 5
30’s X 5
1 Arm Cable Curl:
40’s X 8
40’s X 8
40’s X 8
Decline Bench Sit-ups:
55 X 15
55 X 15
55 X 15
Hyperextensions:
44 X 10
44 X 10
44 X 10
Bench:
220 X 4
225 X 3
230 X 2
235 X 1 - I didn’t pause very well on the last rep of the 225 and 230 sets. My 235 was paused.
Dumbbell Shrugs:
100’s X 8
100’s X 8
100’s X 8 - These felt great.
Functional Power Press:
100’s X 5
100’s X 5
100’s X 5 - These were okay.
Dumbbell Bench:
75’s X 8
75’s X 8
75’s X 6 - The dumbbell bench is not progressing. That’s fine as long as my barbell bench does.
Dips:
BW X 10
BW X 10
BW X 10 - I thought I had more reps for the last set but nothing came.
Skullcrushers:
65 X 4
65 X 4
65 X 4 - 5 reps sets next week.
JM Press:
115 X 6
115 X 6
115 X 6 - No cheating. 120 for next week.
50 Sit-ups - These were tough.
This was a pretty good workout. My lifts are progressing well. The strength coach wants to switch to a different two week template starting next week. I’m not sure about that.
Squat:
340 X 8
350 X 6
360 X 4
390 X 2
405 X 2 - I started off feeling very sickly. I gutted it out and got the 405 set with ease.
Glute Ham Raises:
BW X 5
BW X 5
BW X 3 - That’s the first time I’ve failed a GHR.
Lunges:
70’s X 5
70’s X 5
70’s X 5 - There were a couple of missteps.
Low Row:
200 X 8
200 X 8
200 X 8 - This was easy.
1 Arm Row:
80’s X 8
80’s X 8
80’s X 8 - Decent.
Barbell Curl:
65 X 8
65 X 8
65 X 8
Preacher Curls:
30’s X 5
30’s X 5
30’s X 6
1 Arm Cable Curl:
40’s X 8
40’s X 8
40’s X 8
Decline Bench Sit-ups:
55 X 15
55 X 15
55 X 15 - This was a real tough movement.
Hyperextensions:
44 X 10
44 X 10
44 X 10 - I finally moved up the weight. It was tough to hold the plate.
My squat is moving!!!
Day 1
Kettlebell Swings:
45 X 10
45 X 10
45 X 10
Bench:
190 X 8 @ 78%
150 X 15 @ 65%
225 X 2 @ 90%
195 X 5 @ 82% - I barely got the last rep of 225.
Dumbbell Shrugs:
100’s X 8
100’s X 8
100’s X 8
Dumbbell Jump and Press:
35’s X 5
35’s X 5
35’s X 5
Dips:
BW X 12
BW X 12
BW X 15
Skullcrushers:
65 X 5
65 X 5
65 X 4
JM Press:
120 X 6
120 X 6
120 X 6
50 Sit-ups
I have to do this Muscle Confusion Phase for the next three weeks, and then it’ll be meet week. I don’t like this higher volume stuff, but the lower volume later this week looks like more fun. The squat workout is going to be intense. Also, good news. My belt should be coming in this week!
Day 2
Squat:
345 X 8 @ 78%
285 X 15 @ 65%
395 X 1 @ 90% - This is the last straw. There’s more at the end of the log.
Deadlift:
309 X 3
359 X 3
379 X 3
397 X 3 - I use 44 lb bumper plates. I thought all these reps were fairly easy. My form looks very good.
Pullups:
BW X 6
BW X 6
BW X 6
Barbell Curls:
65 X 8
65 X 8
65 X 8
Preacher Curls:
30’s X 5
30’s X 5
30’s X 5 - These were very easy.
1 Arm Cable Curl:
40’s X 8
40’s X 8
40’s X 8
Decline Bench Sit-ups:
55 X 15
55 X 15
55 X 15 - I supersetted these with the cable curls.
Hyperextensions:
44 X 10
44 X 10
44 X 10
I can’t do this Muscle Confusion phase. The high reps do not work for me. I’m not training to be an athlete anymore. I’m going to change things around so that my routine looks like this.
Day 1 - Bench
Day 2 - Deadlift
Day 4 - Bench
Day 5 - Squat
The first day of bench will likely be higher volume. I think this is my graduation from being coached. My goals have changed.
Day 3
1-Arm Kettlebell Swings:
25’s X 10
25’s X 10
25’s X 10
Bench:
215 X 3 @ 86%
215 X 3 @ 86%
225 X 2 @ 90%
225 X 2 @ 90% - These came easily as they should have.
Dumbbell Shrugs:
100’s X 8
100’s X 8
100’s X 8
100’s X 8
Functional Power Press:
100’s X 5
100’s X 5
100’s X 5
Dips:
BW X 15
BW X 15
BW X 10
Skullcrushers:
65 X 6
65 X 4
65 X 4
JM Press:
125 X 6
125 X 6
125 X 6 - I need to clean up the form a little bit.
50 Sit-ups
This was a decent session. I’m hovering a little bit, but next week I should make some good progress. Also, I really like kettlebell swings as a warmup movement.
Day 4
Squat:
380 X 3 @ 86%
380 X 3 @ 86%
395 X 2 @ 90%
395 X 2 @ 90%
Lunges:
70’s X 5
70’s X 5
70’s X 5
Pullups:
BW X 6
BW X 6
BW X 6
1-Arm Row:
85’s X 6
85’s X 6
85’s X 6
Dumbbell Curls:
35’s X 8
35’s X 8
35’s X 8
Preacher Curls:
30’s X 6
30’s X 6
30’s X 6
1 Arm Cable Curl:
40’s X 8
40’s X 8
40’s X 8
Decline Bench Sit-ups:
55 X 15
55 X 15
55 X 20
Hyperextensions:
44 X 12
44 X 12
44 X 12
Decent day.
Day 1
Kettlebell Swings:
45 X 10
45 X 10
45 X 10 - I hate when these flip over and pull me backwards.
Bench:
195 X 8
200 X 5
230 X 2 - I’m not using percentages, but I’m following the principle a little bit. I’m ramping up to a two
205 X 5 rep set, and then using a higher rep back down set at the end.
Dumbbell Shrugs:
100’s X 7
100’s X 8
100’s X 8
100’s X 8 - I lost my grip on the left dumbbell for the first set.
Dumbbell Jump and Press:
35’s X 5
35’s X 5
35’s X 5 - I should really raise this.
Dips:
BW X 15
BW X 15
BW X 10
Skullcrushers:
65 X 5
65 X 5
65 X 5 - There’s progression.
JM Press:
125 X 6
125 X 6
125 X 6 - My form looks better on this.
50 Sit-ups
I abandoned a fair deal of the Muscle Confusion philosophy. I’m still following it in terms of ramping and then backing down. Also, on Super Bowl Sunday I woke up at 173.7. I proceeded to eat normally, but also threw a large Meat Lover’s Pizza into the mix. When I went to sleep, I was 181.9. Talk about bloat! Anyway, following my workouts I’ve typically weighed at 176. Today, I was 180.4. I’m hoping the sodium in the italian meats is the explanation for my four pound weight gain. I am holding an insane amount of water.
Day 2
Deadlift:
319 X 3
379 X 3
409 X 2 - My sets all the way up to the double were pretty easy. I could have gotten a triple. The last set
419 X 1 was a grinder.
Pullups:
BW X 10
BW X 6
BW X 5 - These were good reps.
1-Arm Row:
90’s X 6
90’s X 6
90’s X 6
Barbell Curls:
65 X 8
65 X 8
65 X 8 - I’ll move this up.
Preacher Curls:
30’s X 8
30’s X 6
30’s X 6 - These gave me a massive pump.
1 Arm Cable Curl:
50’s X 8
50’s X 8
50’s X 8 - These were hard.
Decline Bench Sit-ups:
55 X 15
55 X 15
55 X 15 - I’m going to have to use more weight.
Hyperextensions:
44 X 15
44 X 15
44 X 15 - These gave me a vicious low back pump.
I tore up my shins pretty good.
Day 3
1-Arm Kettlebell Swings:
25’s X 10
25’s X 10
25’s X 10
Bench:
220 X 3 @ 86%
220 X 3 @ 86%
235 X 2 @ 90%
235 X 2 @ 90% - The two rep sets were slow, but not grinders. My pauses were good.
Dumbbell Shrugs:
100’s X 8
100’s X 8
100’s X 8
100’s X 8
Functional Power Press:
100’s X 5
100’s X 5
100’s X 5 - I’m starting to dislike these.
Dips:
BW X 15
BW X 15
BW X 12 - My elbows were hurting.
Skullcrushers:
65 X 6
65 X 5
65 X 4 - A little progress.
JM Press:
125 X 6
125 X 6
125 X 6 - The form was a little better.
50 Sit-ups
This was a pretty great session. I’m getting stronger and hitting PR’s every session.
Day 4
Squat:
385 X 3 @ 86%
385 X 3 @ 86%
405 X 2 @ 90%
405 X 2 @ 90% - I finally strapped the belt on. It left some welts, but these reps were as fast as warmups.
Lunges:
70’s X 5
70’s X 5
70’s X 5 - These are murdering my knees.
Pullups:
BW X 10
BW X 6
BW X 5
1-Arm Row:
95’s X 4
95’s X 4
95’s X 4 - I’ll work up to six rep sets.
Hammer Curls:
40’s X 8
40’s X 8
40’s X 8 - I kept my form tight.
Preacher Curls:
30’s X 8
30’s X 8
30’s X 8 - I think my biceps were more rested for this movement.
1 Arm Cable Curl:
50’s X 8
50’s X 8
50’s X 8 - My left arm was getting a better squeeze from this.
Decline Bench Sit-ups:
65 X 10
65 X 10
65 X 10 - I stacked a 10 lb plate on top. My groin was tugging a little bit on the last reps of the last set.
Hyperextensions:
44 X 15
44 X 15
44 X 15 - My glutes, hams and low back get so pumped from this.
This was a great day. Everything felt fast and smooth and EASY. I will go for 415 next week for my two rep sets.