Monday was still feeling sickly so i too it easy
DE BENCH
fast triples until bar slowed down
tris extension/curls/lateral 3 rounds light
pull aparts 3 sets
“it is one thing to study war, it is another to live the warrior’s life and follow the warrior’s path”
5th century mercenary
ME deads/light back
Worked up to
350x1/2?? lol got it to my kneews let out a pete rubish scream, and before i knew it my grip gave out.
315x1 PR straps
185x15 stopped counting and just kept going until wanting to vomit
lat pull down
going up the pyramid
worked up to
120x6 drop set back down to 90xamap
that was all, had to go to school
after school
10-12 sets of chins varying grip
regular,hammer,wide,narrow
just trying to get some volume in
ive gotten really bad at these, have not done them in months
going back to my old chin up routine, one day of volume, one weighted day
my best before was bw 35 for reps. For the next few weeks il just keep doing volume work, and the start doing weighted work, afterwords.
So much work that needs to be done, i should have payed attention in high school.
“the awakening artist must be ruthless not only with her self, but with everyone else as well”
Steven Presfield
shoulders
face pulls
20x20
30x10
35x10
45x10
mountain dog destroyer
30x30 PR
15x20
machine laterals
10x15
10x13
10x10
rack military press
95x6
100x5
110x5
plate laterals
45x3
25x5
10x10
5x20
Traps
shrugs
135x10
185x12
205x8 PR
drop set back down to 90x10
Good workout.
arms
curls
45x12
55x10
65x8
75x6
drop set ,65,55,45
Hammer curls
30x10
30x10
30x10
40x10
drop set,30,20
Occlusion Clusters, Machine one hand curls
6 sets x amap
1 set unwrapped
hammer curls
30x10
30x10
30x8
Tricep extension heavy
30x15
40x10
70x8
70x5
70x3
band burn out starting on my knees
triceps extension light
occlusion clusters
7 sets of 30xamap
1 hand tri extensions
10x15
10x15
10x15
Squats
worked up to
205x5 PR
puase squats
135x1 7 second pause
135x1 5 second pause
135x1 7 second pause
GM(light)
3 sets of 10
leg extensions
3 sets of 20
Heavy bench
95x5
115x3
135x2
145x1
add foam thing
155x3
165x2
Machine flys
3 sets of 15
shoulders were iffy so i skipped inclines
tricep occlusion clusters
30x10x6
going to rotate, speed work, with heavy foam press lowering the height every 2 weeks.
Heavy Deads/ back
warmed up with fast singles
worked up to(sumo) 345x1/2(got to my knees) fuck me
325x1 PPRRRR
did a bunch of fast singles
dimel deadlifts
135x20
135x14
chins 9 sets
alternating with, reg,hammer,close
lat pull down
90x12
110x8
120x6
125x3
wide grip rows
90x10x10
trying to work on my back thickness
straight arm pull overs
whatever was on the machine alredy x30-40
Went to a commercial gym, just to switch it up.
Was supposed to do squats today, but everyone and there more was using the poweracks today.
So I hit shoulders.
*Warms ups not included
Seated laterals
10x15
20x15
drop set back down to 10x10
The duche bag vibe was strong so i went over to the machine side of the gym.
Cable laterals
10x15
15x10
20x8
stripset15x8 10x7 5x4
Reardelt destroyer
30x50?? I don’t quite remember
15x20
Power front delt raises
30x10
30x10
30x8
super set, with strict front raise 10x15
rear delt machine
10x10
20x10
30x10
40x15
50x10
60x8
70x10
80x10
90x10
100x8
strip set, back downs the stack to 10, plus partials
Machine laterals
10x10
20x8
30x8
40x8
50x7
60x9
70x10
strip set, back down the stack, partials
-Interesting shit i saw
*curling in the squat rack…with A dumbell
*one dude hogging the bench,cable station and fly machine, not allowing anyone to work in
*1/4 squats with the manta ray facepalm
*fat personal trainers
*obese guy putting in more work than any other guy in the gym, respect
*yoga pants are popular and distracting
*douche bag alarm was ringing like crazy
*body weight curls
*hot black chicks
Meh, good shoulder workout. Might try wearing knee wraps tomorrow just for the fuck of it, looking forward to some occlusion clusters tomorrow.
Squats
worked up to
225x2 PR
Puase squats
155x5 seconds
155x5 seconds
155x5 seconds
leg extensions
45x12
65x12
85x12
drop set
occlusion clusters
45xamapx6
leg curls
20x10
30x10
35x10
occlusion clusters
15xamapx6
calf work
3 heavy sets
occlusion clusters
Will be following because I also want to enter a meet. Good luck.
good work brother, and besides powerlifting isn’t about your numbers compared to some other dude, its about your numbers compared to your previous numbers
[quote]Girei wrote:
Will be following because I also want to enter a meet. Good luck.[/quote]
Thanks man! if I learning anything from this experience il let you know.
[quote]xfactor3236 wrote:
good work brother, and besides powerlifting isn’t about your numbers compared to some other dude, its about your numbers compared to your previous numbers [/quote]
Thanks x, yeah its hard to feel good about your numbers, when someone on youtube does your max, for 13 lol just more motivation. Thanks again
Arms on saturday
Curls
worked up to a heavy set of 3
then i did a drop set, until i started doing short range of motions
elbows were in pain, so i changed it up.
huh constant tension
short range of motion
just did some hammer curls, and tri extensions
elbows felt way better,
elbows were in pain so I basically did this
elbows felt way better
decided against my plan, of rotating speed work, with foam press did some of flashbacks program
check his log out
http://tnation.T-Nation.com/hub/IFlashBack#myLogs
Pin press
worked up to
185x3 PR
forgot about clusters
Bench
95x5
115x3
115x3
Cable flys
3 sets of 10, then drop set
tricep extensions huh style
3 sets of 20
occlusion cluster
35xamapx6
Good session
Light deads/ back
wanted to give my lower back a break.
Snatch grip deads off 3 inch mats
135x15
155x10
Conventional deads off 3 inch mats
185x5
Convetional deads off 3 inch mats
195x6
Straight arm pulldowns
3 sets of 20, drop set
lat pulldown
3 sets of 15
let pulldown cg
3 sets of 5 (heavy)
cable yates row
3 sets of 10
rack chins
1xamap
good session.
Volume/ Light arms
barbell curls ss with straight bar press downs
4 sets of 20
cable hammer curls ss with band pusdowns
4 sets of 10-15
Reg. hammer curls ss rope push downs
3 sets of 10
occlusion clusters
single hand cable curls
6 sets of amap
single hand tri extensions
3 sets of 20
ME Squats
As I was warming up I had an intense anger/energy, that I hadn’t had in a while, so i decided to go all out.
Worked up to
245x1 Came up faster than i expected.
250x1 Again felt to easy
255x1 PR I train solo, and don’t have a power rack, so i was a bit nervous, since this weight almost crushed me last time, but i got it.
Pause squats
165x5
165x5
165x5
squats for reps
135xamap
band goodmornings
ab work.
band leg curls
Good work put in.
Shoulders from Sat.
Mp
worked up to
100x3
little gvt
laterals 10 sets of 10
Facepulls 10 sets of 10