9/20/14 press day
Goal:5x5
Warm up: 5 minute elliptical
Strict 1 minute rest between sets
Standing overhead press
95x6
155x5
155x5
155x5
155x5
155x5
Pullup
Bw x10
Superset dip
Bw x4 (felt strange in right pec still, Much better then the other day but I’m stopping with these Until I’m 100%)
1 arm dumbell row
100s x8
100s x8
100s x8
100s x8
Facepulls
70x15
70x15
70x15
Notes: was supposed to deadlift, but my calves and hamstrings were too sore from the other workout. Overhead press moved really easy, can’t wait till my right pec heals up as my bench and weighted dips have been strong lately. Did some 1 arm rows and facepulls for a little back pump. All in all good workout
9/22/14 deadlift day
Goal: 5x5 repeat 400lb
Warm up: 5 minute elliptical
2 minute rest between work sets
Deadlifts
135x5
225x5
315x3
365x1
400x5 video
400x5
400x5
400x5
400x5
Notes: I haven’t done deadlifts in like 2 weeks so idk if the time off helped me finish this workout, or the longer rest periods, because I normally take 60-90 seconds between sets, but I’m realizing as my weights get bigger my body needs longer. Regardless all 5 sets moved easy so I’m gonna keep climbing and see what I get up to…l have a video I’m gonna try and upload of my first workset, I haven’t posted anything but squat videos so while this isn’t a pr video, atleast it can serve as a form check,
400x5
[video]2734[/video]
[video]2734[/video]
9/23/14
Goal: chest isn’t ready for any benching so, I’m gonna row and hit some pull-ups
Warmup: 5 minute elliptical
Pullups wide grip overhand
Bw x12
Bw x12
Bw x9 rest 5 sec x3
Bent over rows overhand
135x10
225x5
225x5
225x5
Facepulls
60x20
70x20
70x20
9/25/14 press day
Goal:5x5
75 seconds between supersets
Standing overhead press
95x8
135x3
165x5
165x5
165x5
165x5
165x5
Superset facepulls
50x20
50x20
50x20
50x20
50x20
Notes: did a quick workout at work as I didn’t have time to go to the gym in the morning. Was supposed to be 160 this week but we one of the 2.5 lb plates was missing so I did a bigger jump. The last two sets were tough as hell i used zero leg drive and just barely got them done, but I did finish so we’ll keep going till I cant, but I might repeat this weight next week, we’ll see. Squats up next
9/26/14 squat day
Goal: 5x5
Warm up: 5 min stairmaster, 5-1 airsquat superset 5-1 push-ups
Standing smith machine calf raise stretches in bottom position
135x10 seconds
185x10 seconds
255x10 seconds
Seated calf raise stretch in bottom position
45x10 seconds
70x10 seconds
105x10 seconds
75 seconds rest between supersets
Squats
135x5
185x3
225x3
290x5
290x5
290x5
290x5
290x5
Superset GHR
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
Notes: my fiances friend has a poliquin principles book and recommended I do the calf stretch before squats to help with ankle flexibility, felt pretty good, I hope I did it right hahaha. Squats were not paused today, nor were they slow negatives, I came in tired and just wanted to get this over with to be honest, and I’m close to my upper working limits for paused work I think, so I’ll continue on 5x5 with my 5 lb increases but I think I’m done paused, I’ll try and pick back up with the slow negative next week though. Otherwise weights felt good today.
9/28/14 should be chest day but I’m gonna hold off still so, just circuit work today
Warm up: 5 minute elliptical
5 rounds no set rest periods
GHR
Bw x10
GHR situp
Bw x10
Pull-ups (alternating grip each round: overhand close, underhand chin-up, overhand wide, nuetral)
Bw x12
10/1/14 deadlift day
Goal: 10 sets of 1 explosive
Warm up 5 min elliptical
For calf stretches rest only long enough to change weights
Smith machine calf stretches 10 seconds held in bottom position
135x10 seconds
205x10 seconds
255x10 seconds
325x10 seconds
Seated calf raise stretches 10 seconds held in bottom position
45x10 seconds
70x10 seconds
95x10 seconds
1minute rest between sets
Deadlifts
135x3
225x2
315x2
365x1
405x1
405x1
405x1
405x1
405x1
405x1
405x1
405x1
405x1
3 minute rest
455x1
Notes: last time I did my 10 sets of 1 routine I got 8 wih 435 and the last few were real grinders, so I decided to reset with 405 and they were flying off the ground, and while it may be unorthodox to go heavy that late in the workout I threw 455 on on the bar and ripped it up so fast! But I stopped there. Next max effort day I will have a new pr. Anyway I missed some days in the gym due to work and laziness so I’ll be back in the gym tonight for shoulders
10/2/14 press day
Goal: max rep day
Warm up: 5 min elliptical
Standing overhead press
95x5
135x2
155x1
170x1
185xfail
2 minute rest
185x1 PR
Back off sets
95x10
95x10
95x10
Superset 1 arm dumbell rows
80s x10
80s x10
80s x10
facepulls
50x20
50x20
50x20
Notes: very happy about the 185, Idk what happened with the first attempt, I might not have taken enough rest between my warm ups, but whatever, zero leg drive was used, I was debating switching to push presses after to see how high I could go but skipped that idea and did some back off sets for a nice pump. I went to the dip bar after all was done and just tried to lower myself for a rep to see how my chest was and felt no pain or discomfort, I may start benching again next week, we’ll see
10/6/14 bench day
Goal: light weight high volume to ease back into chest training
1 minute rest between supersets
Dumbell flat bench
50s x15
50s x15
50s x15
50s x15
50s x15
Superset 1 arm rows
50s x15
50s x15
50s x15
50s x15
50s x15
Notes: chest felt great, used dumbells to get that full range of motion and really test my chest and was very happy to feel pain free, back to the barbell next week. Squats up next
10/7/14 squat day
Goal: 10,000 lb volume day, today aiming for 40 reps at 255
Warm up: 5 minute elliptical
Standing calf raise stretch in bottom position
135x10 seconds
185x10 seconds
255x10 seconds
185x10 seconds
Seated calf raise stretch in bottom position
45x10 seconds
80x10 seconds
100x10 seconds
45x10 seconds
5 inch worms
Strict 1 minute rest between sets minus warm ups
Squat
Bar x3
135x3
185x2
225x2
255x8
255x8
255x8
255x8
255x8
5 minute rest
GHR
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
Notes: really liking how the calf stretching is making my squat feel, I recommend this to everyone with crappy ankle flexibility. Didn’t superset squats and ghr today and while I’m normally a fan of that I should break that habit cuz I felt and even greater quad pump from squats then normal.
10/10/14 press day
Goal:3x5 with back off set
Strict 1 minute rest between work sets and supersets
Standing overhead military press
95x5
135x2
165x5
165x5
165x5
95x10
Pull-ups overhand
Bw x10
Supersets Dips
Bw x10(no chest pain!)
Weighted pull-ups neutral grip
45x8
70x6
90x3 5 second rest X1
Superset Weighted dips
45x8
70x6
90x6
Notes: was gonna do 5x5 on the overhead press but 3rd set I barely locked out the last rep, I think Ive reached my upper limit, gonna have to figure out something new going forward. Very happy the dips didn’t bother my pec and happy I didn’t lose much strength on my weight pullups and dips
10/12/14 deadlift day
Goal: deadlift party
Warm up 5 minute elliptical
Standing calf raise stretch held in bottom position
135x10 sec
185x10sec
255x10 sec
185x10sec
135x10sec
Seated calf raise stretch held in bottom position
45x10sec
80x10sec
90x10sec
Deadlift from floor
135x3
225x3
315x2
365x1
405x10 deadstop PR!!!
Deficit deadlift (from aerobic step)
225x3
315x8
Notes: so today’s workout was supposed to be a max set from the floor, from blocks, and from a deficit. We got to the gym 35 minutes before closing and were kinda having to speed things up, I knew today I was hitting a pr whether it was a max rep at 475 or better, or 405 x10, I went for the rep goal. And I honestly think I had 2 more in the tank, but I called itt at 10, deficits I did real quick , when it was time for block pulls the gym was closing so maybe next time
10/14/14 bench day and hamstrings
Goal: 5x5 reset again
Warm up: 5 minute
No rest between ghr and bench 1 minute rest between supersets, 1 minute rest between all other sets
GHR
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
Superset bench press
135x5
185x3
225x5
225x5
225x5
225x5 sloppy
225x5 better but tough
Good mornings
95x10
115x10
135x10
1 arm rows
100s x8
100s x8
100s x8
Notes: decided to put hammys first for a change felt nice. It’s nice to be back to pain free benching I hate having to reset constantly from injuries, due mainly to sloppy form probably. Squats up next
10/16/14 squat day
Goal:5-10-15 drop set
Warm up: 5 min elliptical
Standing calf raise bottom stretch
135x10 sec
185x10 sec x10 sec x10 x10 x10 sec
135x10 sec
Seated calf raise bottom stretch
45x10 sec x10 sec
80x10 sec
Squat
135x5
185x3
225x3
275x2
315x1
2 min rest
345x5 PR! Drop
275x10 drop
205x15
Notes: was training my fiancé tonight, she pr’d here max front squat tonight 145lbs and did a back off set of 95 x8 so proud of her, she’s getting really strong as her forms come together these last couple months. I was gonna do the same 315-275-225 drop but after seeing the work she put in I decided to go up, and since I hit that 315 for 10 finally I’m no longer intimidated by squatting over 3 plates. 345 was a breeze but I took 30 seconds in between drops so I could finish straight through, and it worked 275 was easy, but I backed off to 205 for the final 15 which were tough, but I’m just happy I finished it without putting the bar down haha. Gym was closing so I didn’t get anything else done. I gonna go back tomo for some leg pump work on the leg press and do some GHR’s
10/19/14 press day
Standing overhead press
95x5
135x5
155x5
165x5
165x5
175x3 + 2 push press
Superset with Pull-ups overhand grip
Bw x8
Bw x8
Bw x8
Bw x8
Bent over row overhand
135x5
225x5
225x5
225x5
135x10
Superset dips
Bw x8
Bw x8
Bw x8
Bw x8
10/21/14 deadlift day
Goal: none really, just hit a heavy single and back off set
Warm up: 5 minute elliptical
Stadning calf raise stretch bottom position
135x10 sec x10 sec x10 sec
185x10 sec x10 sec
255x10 sec x10 sec
135x10 sec
Deadlift
135x3
225x3
315x2
365x1
405x1
455x1
315x10
Stadning calf raises
135x15 slow
135x15 slow
135x15 slow
Tibia raises
45x25
45x25
45x25
10/22/14 bench day
Bench press
230x5
230x5
230x5
230x4 10 sec x1
230x4 10 sec x1
Superset band pullaparts
X15
X15
X15
X15
X15
Incline dumbell press
80s x10
90s x8
100s x5
Superset 1 arm rows
80s x10
90s x10
100s x10
Standing calf raise stretches in bottom position
10/25/14 squat day
Standing calf raise strecthes in bottom position
Seated calf raise stretches in bottom position
Squat
135x5
185x5
225x5
275x3
315x12 pr
225x15
Hack squat heels elevated frog squat (ct method)
1 pps 3x10 1 minute rest between sets
GHR
Bw 4x8 minute rest