6/21/14 light squat and bench day
Knee and pec feel back to normal but I decided to ease back into it
Warm up: 5 airsquat, 5 pushup, 4 airsquat, 4 push-up, 3 airsquat, 3 push-up, 2 airsquat, 2 push-up, 1 airsquat, 1 push-up, 5 inchworms
1 minute rest between sets
Front squat
135x15
135x15
135x15
135x15
135x15
Bench press
135x15
135x15
135x15
135x10
135x10
Facepulls
40x20
40x20
40x20
6/23/14 squat day
After no knee pain from my light day on Saturday I decided to go back to my paused 5x5 work
Warm up: 5 airsquat 5 push-up 4 airsquat 4 push-up 3 airsquat 3 push-up 2 air squat 2 push-up 1 airsquat 1 push-up
10 kettlebell swings 53 lb
No rest between squat and GHR and 1 minute rest between supersets
Paused squats
135x3
205x2
265x5
265x5
265x5
265x5
265x5
Superset with GHR
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
Leg press feet high and toes out
3 pps x12
5 pps x12
6 pps x10
7 pps x8
Haven’t been able to make the gym in the last week as I picked up extra hours at work. Did manage to get to light upper body days at work on Saturday and Sunday though.
Saturday 6/28/14 light shoulder
1 minute rest between supersets
Standing military dumbell press
50s 5x10
Superset with bent over dumbell row
50s 5x10
Meadows partial dumbell lateral
40s 3x20(what a pump!)
Sunday 6/29
1 minute rest between supersets
Overhand pull-ups
Bw 5x10
Superset with dips
Bw 5x10
Monday 6/30
Deadlift day finally back to heavy weights
Goal:10 sets of 1 heavy
Warm up
135x3
225x2
315x2
365x1
425x1
425x1
425x1
425x1
425x1
425x1
425x1
425x1
425x1
425x1
I’ve been missing too many days due to work or weddings, I miss my 4 day split.
7/6/14 accessory
No time for gym so just chin-ups and dips at work
Chin-ups
Bw 5x10
Superset with dips
Bw 5x10
7/7/14 squat day
Goal:5x5 paused heavier
Warm up: 5 airsquat 5 push-up 4 airsquat 4 push-up 3 air squat 3 push-up 2 airsquat 2 push-up 1 airsquat 1 push-up 15 kettlebell swings 53lb
No rest between squats and GHR, 1 minute rest between supersets
Paused squats
135x5
185x3
255x1
270x5
270x5
270x5
270x5
270x5
Superset with GHR
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
Leg press close stance toes out
3pps x25
3pps x25
3pps x25
7/9/14 bodyweight curcuit training
3 rounds
No rest between exercises 1 minute rest between each circuit
10 Bulgarian split squats each leg
5 handstand push-ups
20 banded facepulls
20 jump squats
10 push-ups
7/10/14 bench day
5x5 heavier
1 minute rest between sets
Flat bench
135x5
205x2
245x5
245x5
245x5
245x5
245x3 rest 15 second x1 rest 15 sec x1
Overhand pull-ups
Bw 5x10
Superset dips
Bw 5x10
Notes this is my first time back to heavy benching in a few weeks, and I felt like I was making awesome progress and I knew I’d stall sooner or later, but I feel I would of made it further if I hadn’t had my set back on vacation last month, and since then I missed way to many workouts. I’m gonna reset 10lbs lighter and continue on
7/12/14 deadlift day
Goal: deadlift party, max set from floor max set from blocks, max set from deficit
Warm up: 5 minute elliptical
GHR
Bw 4x10 1 minute rest between sets
Paused deadlifts
135x3
225x2
315x2
365x1
405x8 paused pr!!
Paused Block pulls from aerobic step
315x1
435x4 pr
Paused deficit deadlifts from aerobic step
225x2
315x8
Bent over rows overhand grip
135x5
225x5
225x5
225x5
225x5
7/16/14 squat day
Goal: 5x5 paused heavier then previous week
Warm up: 5 min elipticAl, 5 air squat 5 push-up 4 airsquat 4 push-up 3 airsquat 3 push-up 2 airsquat 2 push-up 1 airsquat 1 push-up 10 kettlebell swings 53lb
I minute rest between supersets
Paused squats
135x3
185x2
225x2
275x5
275x5
275x5
275x5
275x5
GHR
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
Notes: last set wasn’t paused on all reps, as I was fatigued very quickly, also took an extra 45 seconds rest before that last round.
Didn’t work anything else I went to the ab area and laid out on the ground for 5 minutes as I was very lightheaded. I suspect this fatigue due to me cycling off my creatine supplement. I normally take the optimum nutrition preload creatine, 2 scoops which is 10 grams creatine and about 70 grams carbs and some aminos. Been off for about 2 weeks, gonna wait another 2 weeks before I buy a new bottle. Other then that weights moved good and got an awesome pump.
7/17/14 press day
Goal:5x5
1 minute rest between supersets
Standing overhead press
95x10
135x5
135x5
135x5
135x5
135x5
Superset with facepulls
50x20
50x20
50x20
50x20
50x20
Chin-ups
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
Superset with dips
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
7/20/14 deadlift day
Goal 5x5 paused
Warm up: 10 minute eliptical, 5 inchworms
75-90 second rest between sets
Paused deadlifts
135x2
225x2
315x2
395x5
395x5
395x5
395x5
395x3 15 second rest x2
GHR
Bw x10
Bw x10
Bw x10
Bw x10
Superset with GHR sit-ups
Bw x10
Bw x10
Bw x10
Bw x10
Pull-ups
Bw x8
Bw x8
Bw x8
Superset with Dips
Bw x8
Bw x8
Bw x8
7/23/14 bench day
Goal: 5x5 reset
60-75 second rest between sets
Bench press
135x3
205x1
225x5
225x5
225x5
225x5
225x5
30 seconds rest between sets
Face pulls
60x20
60x20
60x20
All bench and overhead press work is done touch and go, I only pause squats and deadlifts as that’s my main focus.
7/28/14 squat and overhead press day
Goal: 10,000 lbs squat, gonna stay light for a nice deload and explosive day, and deload overhead press
Warm up: 5 airsquat 5 push-up 4 airsquat 4 push-up 3 airsquat 3 push-up 2 airsquat 2 push-up 1 airsquat 1 push-up 15 kettlebell swings 53lb
Strict 1 minute rest between supersets
Squat
135x5
205x10
205x10
205x10
205x10
205x10
Superset with GHR
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
Standing overhead press
95x10
95x10
95x10
Superset with TRX high elbow row
Bw x15
Bw x15
Bw x15
7/29/14 deadlifts
goal: 10,000 lbs gonna go lighter for a deload explosive day, 10x3 sounds good as I’ve never tried it and seen many post about it.
Warm up: 5 minute treadmill 4.5 incline 3 mph walk
1 minute to 75 second rest between sets, full pause between reps, explosive as possible
Deadlifts
135x5
225x2
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x4
Didn’t really time my rest between supersets
Weighted pull-ups neutral grip
45x8
45x8
45x8
45x8
Superset with weighted dips
45x8
45x8
45x8
45x8
10x3 seemed fun, idk if I was too heavy or too light for workload, as I was more focused on finishing the volume goal.
Haven’t done weighted pull-ups or dips in awhile, didn’t want to go to heavy too quick or too failure as this week is more deload oriented for me.
7/31/14 bench day
Goal: deload, last day can’t wait to smash the weights next week, but for today I’m at work and limited to equipment so
1 minute rest between supersets
Dumbell bench press
50x15
50x15
50x15
50x15
50x15
Superset with Bent over dumbell row
50x15
50x15
50x15
50x15
50x15
Standing side lateral meadows raises
35x25
35x20
35x20
8/5/14 squat day
Goal: giant drop set 5-10-15
Warm up: 5 minute elliptical
5 airsquat 5 pushup4 air squat 4 push-up 3 airsquat 3 push-up 2 airsquat 2 push-up 1 airsquat 1 push-up
1 minute rest between sets
GHR
Bw x10
Bw x10
Bw x10
Bw x10
Barbell hip thrust
60x12
60x12
Squat
135x4
185x3
225x2
275x2
315x5
Drop 275x8
Drop 225x5 15 second rest x5 15 second rest x5
Notes: today was the first time I had to wait for the rack, so did my accessory first, then tried to throw hip thrusts back into the mix, I was never good at these so stayed light to feel the muscle.
For my drop set, 315 was tough but I got it, stripped the weight and got right to 275 with very little rest, as such I started sucking wind big time in the middle of this set and started to do breathing reps where I’d take 2-3 breaths between reps, I was losing tightness and dropped to 225 for the finale but my lungs were on fire I did them 5 at a time reracked and tried to take no more then 15 seconds rest, I’d say a big improvement even with missing 10 on the second part and doing broken reps on the last drop as last time I did is workout I went 315x5 255x10 205x10 rest205x5, next month when I’m back to this I’m gonna stick to the same weights and try to do everything unbroken
8/7/14 bench day
Goal: 5x5 reset
60-75 second rest between sets
Bench press
135x3
205x2
225x5
225x5
225x5
225x5
225x5
Chin-ups
Bw x10
Bw x10
Bw x10
Superset with dips
Bw x10
Bw x10
Bw x10
8/8/14 deadlift day
Goal: 5x5 heavier then previous week
Warm up: 5 minute elliptical
90 second rest between sets
Paused deadlifts
135x3
225x2
315x1
400x5
400x5
400x5
400x4
1 minute rest between supersets
Bent over rows overhand grip
225x5
225x5
225x5
Superset with GHR
Bw x10
Bw x10
Bw x10
Facepulls
60x20
60x20
Notes: so I finally failed to finish my 5x5 weight, on the 4th set my fiancé said I was rounding out bad on my last 2 reps and I had nothing left for a 5th so I called it there. I went into this workout tired so, I’m gonna do 10x1 next week and my deadlift party workout the following and come that third week I’m gonna try this out again, and if I fail again I’m gonna reset.
Bent rows were fine, GHR are my favorite accessory for both deadlift and squat days, I’m really trying to build my non existent hammys up, and facepulls are just fun and feel great I like hitting them on bench and press days. But since I missed them yesterday I did them today
8/11/14 press day
Goal 5x5 heavier
Warmup: 5 min stairmaster
Strict 1 minute rest between sets and supersets
Overhead press
95x5
145x5
145x5
145x5
145x5
145x5
Weighted chin-ups neural grip
45x8
70x6
90x5
Superset weighted dips
45x8
70x6
90x5
8/13/14 squat day
Goal: 5x5 heavier
Warm up: 10 minute elliptical
5 airsquat 5 push-up 4 airsquat 4 push-up 3 airsquat 3 push-up 2 airsquat 2 push-up 1 airsquat 1 push-up 15 kettlebell swings 53lbs
Strict 1 minute rest between supersets
Paused squats
135x2
185x2
225x2
280x5
280x5
280x5
280x5
90 second rest between last set
280x5
Superset GHR
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
Leg press
3pps x25
3pps x25
3pps x25
Notes: felt pretty awesome today, next time I got 1-3 max weight max rep sets, as long as I got a spotter I’m going for 365x2 and if all go well 385, possibly more, and after hopefully 315x10, we’ll see what happens
8/18/14 deadlift and bench day
Goal: 10x1 deadlift and 5x5 bench
Warm up: 5 minute elliptical
90-120 second rest
Deadlift
135x5
225x2
315x2
365x1
435x1
435x1
435x1
435x1
435x1
435x1
435x1
435x1
60 -75 second rest
Bench press
135x3
185x2
230x5
230x5
230x5
230x5
230x5
Superset GHR
Bw x10
Bw x10
Bw x10
Bw x10
Notes: my buddy at work competes as a powerlifter and he wrote my squat deadlift program, and for deadlifts 1 week I do 10 x1 Heavy and explosive as possible the next week 5x5 dead stop (paused) between each rep, the next week is deadlift party max set each for 6-8 from the ground, from blocks and from a deficit, then the next week 10000lb volume week, any weight or rep scheme just finish the volume. So far everything’s going great I’m progressing each week, but i believe I’m at the upper limits so I’m slowing down in hitting my numbers. I’m gonna keep trying just did a reset, but maybe I have to go further back… I did manage 8 sets today, I’m gonna try the same weight next time I come around to this as I haven’t pulled this heavy from the floor in a long time.
8/19/14 press day
Goal: 5x5
Warm up: 5 minute elliptical
60-90 seconds rest
Standing overhead press
95x5
145x5
145x5
145x5
145x5
145x5
Weighted overhand pull-ups
45x8
45x8
Superset weighted dips
45x8
45x7
Notes
Didn’t time my rest as strictly as I normally do as I was watching my fiancé do her lifts. My chest and back were beyond sore from the previous day and on second round of pull-ups and dips felt a lot of tightness in my right pec and decided to call it there and just stretch out