Nice work. I ran 10x3 for a while. Loved it.
11/22/14 pull-ups
Overhand Bw x10
Underhand Bw x10
Overhand Bw x10
Underhand Bw x10
Overhand Bw x10
Underhand Bw x10
11/24/14 press day
All reps paused from chest, with zero leg drive
Bar x10
95x5
135x3
135x2
135x2
135x2
135x2
135x2
135x2
135x2
1 arm rows
100x10
100x10
100x10
Superset facepulls
70x15
70x15
70x15
50000000 Bw calf raises and tibialis raises everyday throughout the day
11/25/14 deadlift day
Standing and seated calf raise stretches
deadlifts all dead stop
90-120 sec rest between work sets
135x5
225x5
315x3
365x1
415x3
415x2
415x2
415x2
415x2
415x2
415x2
415x2
Good mornings
95 x10
135x10
135x10
135x10
Notes: today was awesome! I felt strong as all hell and my pulling felt great on all but one 1 rep where the bar got ahead of me. Fixed that right away and fell right back in my groove.
Side note: every squat and deadlift day I’ve been reaally stretching out my calves before I start my workout and it really seems to be helping a lot, I even started doing Bw calf raises from the floor like 200-300 everyday along with tibiais raises as a superset and my calves Are Finally starting to grow. For everyone out there who has chicken legs like me it’s worth a shot. Every time I normally try some super calve growth routine online I do it for a week or 2 and can barely walk for days afterwards, and meanwhile with just bodyweight they seem to recover just fine and the stretches at the gym really help a ton. Anyway food for thought
11/26/14 bench day
Flat bench all reps paused
135 x5
185x3
225x3
225x2
225x2
225x2
225x2
225x2
225x2
225x2
Pull-ups
OH bw x10
Oh Bw x10
UH Bw x10
UH Bw x10
OH Bw x10
Notes: bench has been feelin so great doing the reps paused, today I used a fat bar, mainly because someone left it on the bench and I was too lazy to switch it for the regular one, was a nice change but very rigid
11/28/14 squat day
Standing and seated calf raise stretches
Squat
135x3
185x3
225x3
275x1
325x3
325x2
325x2
325x2
325x2
325x2
325x2
325x2
GHR
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
Notes: felt sluggish during my warm ups probably from all the food I ate yesterday, anyway I didn’t time my rest like normal, as I didn’t feel good till my 3rd or 4th work set. By then I started moving quicker and reps felt much more solid
12/1/14 press day
Standing overhead press paused at bottom
Bar x10
95x5
135x3
135x3
135x2
135x2
135x2
135x2
135x2
135x2
1 arm dumbell rows
100s 5x10 each arm
Notes: press is feeling better from the chest, I’m still trying to learn better hand placement and keeping my elbows tighter to my body so I can get more power, and slowly but surely it’s feeling better and moving faster
12/4/14 squat day
Seated and standing calf raise stretches
Squats
90 seconds rest between work sets
135x4
185x3
225x3
275x2
325x3
325x3
325x3
325x2
325x2
325x2
325x2
325x2
GHR
1 minute rest between sets
Bw 5x10
Notes: skipping deadlifts this week as my original goal in the log was 300 bench 405 squat and 500 deadlift, I’ve completed the first two tasks, and hit all my rep goals for each lift as well, now it’s deadlift time, I’m thinking a week off heavy pulling will give me ample time to recover and be fresh for a new pr. May squat again this week depending how I’m feeling. Otherwise I felt ridiculously explosive and strong today, unlike last week, kept tight every rep and maybe only had 1 rep where I had some upper back rounding
12/6/14 bench day
Paused bench
Minute rest between sets
135x5
185x5
225x3
225x3
225x3
Started supersetting pull-ups after next set, no rest from bench to pull-ups still 1 minute rest between supersets
225x2
225x2
225x2
225x2
225x2
Superset pull-ups
Overhand x10
Underhand x10
Neutral x10
Overhand x8
Underhand x8
Notes: paused bench presses are awesome, I’m getting way better force out of them and feeling my chest way more then I used to
12/8/14 squat day
Standing and seated calf raise stretches
Squats
135x5
185x3
225x3
275x2
325x3
325x3
325x3
325x3
325x2
325x2
325x2
325x2
Good mornings
135x10
135x4
Notes: squats were kinda ugly towards the last two sets with some upper back rounding. Depth was good strength was there I was just wiped out energy wise, I made the mistake of trying one of those sample preworkouts I get when I order my protein and creatine and holy shit I felt like I was having a heart attack when I was still warming up, I almost felt like leaving the gym and coming back another day, but I pushed through and after my first 4 work sets my heart rate came down but I felt like I was crashing at that point. Anyway, never again with that crap, afterwards decided to hit some good mornings but on the second set my left shoulder felt like it was gonna pop out of its socket so I left.
12/10/14 press day
Standing overhead press
Bar x10
95x5
95x5
135x3
135x3
135x3
135x3
135x2
135x2
135x2
135x2
12/15/14 bench day
Paused bench
135x5
185x3
225x3
225x3
225x3
225x3
225x2
225x2
225x2
225x2
Pull-ups (overhand)
X8
X8
X8
X8
Notes: went to Boston this past Thursday to Sunday with my fiancé, we were planning on hitting the gym atleast 2 of the days, but never made it, awesome city too much to do. Was gonna deadlift today and try for 495 but woke up late so did some benching at work. My powerlifting buddy is inviting me to his gym on Friday for deadlifts so I’ll try it out then. Gonna squat tomo. I’ll have some videos of both squats and deads this week in the mean time I never filmed bench cuz I guess I never cared to much for it, but I filmed a few sets tonight. I’ll put one up later tonight
[video]2773[/video]
12/16/14 squat day
Standing and seated calf raise stretches
Squats
Bar x5
135x5
185x3
225x3
275x2
325x3
325x3
325x3
325x3
325x3
325x2
325x2
325x2
325x1
Notes: I been working on my setup a lot and widening my grip and my stance a little to get more power, and it felt great, I felt really solid in my back and core but I felt it really hard to keep my knees out on my way up, On my warm ups and my first few sets I was good, but when I started to fatigue that’s where I showed, I’m gonna add in some abductor/adductor work to see it this helps.
12/18/14 press day
Standing overhead press
1 minute rest between work sets
Barx10
95x5
135x3
135x3
135x3
135x3
135x3
135x2
135x2
135x2
Leg pump work
Leg ext (hold the squeeze)
80x15
100x12
100x20
Superset lying leg curl
80x15
100x10
100x15 15 partials
Good girls
100x20
100x20
100x20
Superset hanging leg raises
3x10
Notes: press feels good, needs more technique work though. Tried ct’s post activation pump work from his article, trying to add some beef to my thighs haha felt good but kept it light, I’m deadlifting tomo, so it may not have been the smartest idea but my add kicked in and I didn’t want to wait till next week to try it out
12/19/14 deadlift day
Standing and seated calf raise stretches
Deadlifts
135x5
135x5
185x5
245x2
295x2
315x2 belt up
365x2
405x1
455x1
495x1 PR!!!
Bent over row underhand
135 3x12 hold the squeeze
Rack pulls
225x5
275x5
315x5
Notes: the stars aligned and I PR’d by 30 lbs video below
495
[video]2774[/video]
12/21/14 bench day
Paused bench
1 minute rest between work sets
135x5
185x3
225x3
225x3
225x3
225x3
225x3
225x3
225x2
225x2
Chin-ups
Bw x8
Bw x8
Bw x8
Bw x8
NIce pull. Big 500 soon !
Thanks I hope soon!
12/22/14 squats
Seated standing calf raise stretches
Squat
Bar x3
135x3
185x3
225x3
275x3
325x3
365x3 pr video below
325x3
325x3
325x3
325x3
325x2
325x2
GHR
4x10
Superset seated calf raise
4x10
Notes: was feeling strong so went for 365 on second work set, I coullda had atleast two more, but my fiancé was tapping me out saying my upper back was getting ugly, so I quit there to finish the rest of my sets
365x3
[video]2775[/video]