Good work going on in here bro and strong bench, I’m a fan of the high volume too
8/27
Weight - 288.4
Superset - Snatch Grip Deadlift and Lean-Away Chins - 45 sec. rest
SGD - 135x5x8
LAC - 5x3
Superset - Barbell Hip Thrusts and T-Bar Rows - 45-60 sec. rest
BHT - 135x3x8-10
TBR - 45x3x12
Superset - Reverse Hypers and Face Pulls - 60 sec. rest
RH - 3x10-12
FP - 30x3x10 (last set a triple drop)
8/29
Great workout today. I ate a lot of carbs last night, and I also had a ton of water this morning (almost a gallon) prior to my workout (hence the weight increase). From now on, on Friday’s, I’m going to mega dose BCAAs for a little while and see if I notice a difference in recovery and strength gains.
Weight - 289.0
Bench Press - Ramp to single at 90+%, then 4x6 w/ 2.5 min. rest (15 sec. rest-pause on last set)
135x2x5
185x2x4
225x2x3
255x3
275x3
295x2
315x2
335x1
355x1
370x1
305x3x6
305x4, 1, 1
Superset - Omni-Grip Chins (neutral, reverse, wide) and Dips
OGC - 10-2-2, 8-2-2, 6-2-2 (36 total reps)
Dips - 19, 14, 12
Superset - Face Pulls and Dumbbell External Rotations - 60 sec. rest
FP - 30x2x10
DER - 30x2x8
9/3
Weight - 288.4
Very little motivation today - I felt exhausted. I am also experiencing a lot of bicep tendonitis from the push press; I might need to just stick with the landmine and High incline dumbbell presses for my overhead work. Perhaps I can still use the overhead press if I shorten the range of motion - I push press and used to military press from the chest to full lockout.
Push Press - 5/4/3/2/1, 120 sec. rest
115x3
135x3
150x5
160x4
170x3
180x2
190x1
Circuit - Omni-Grip Chins, Dumbbell Inclines, and Dumbbell Lunges - 60 sec. rest
OGC - 12-2-2, 10-2-2
DI - 70x2x6-8 @ 3 different inclinations
DL - 30x2x12
Superset - Dumbbell External Rotations and Face Pulls - 60 sec. rest
DER - 30x3x8
FP - 30x3x10
9/4
Weight - 287.6
Superset - Snatch Grip Deadlift and Lean-Away Chins - 45 sec. rest
SGD - 135x5x8
LAC - 5x3
Superset - T-Bar Rows (Micro-Mods) and Barbell Hip Thrusts - 45 sec. rest
TBR - 45x3x4-4-4
BHT - 135x3x8-10
Superset - Face Pulls and Low Cable Rows - 45 sec. rest
FP - 30x3x10
LCR - 70x3x10
9/6
Weight - 284.6
So tired from low carbing this week, but still a great workout. Weight going down…
Bench Press - Ramp to single at 90+%, then 4x5 w/ 3-4 min. rest (15 sec. rest-pause on last set)
135x2x5
185x2x4
225x2x3
275x3
295x3
315x2
335x1
355x1
365x1
315x3x5
315x5, 1, 1
Superset - Omni-Grip Chins (Wide, Neutral, Reverse) and Dips
OGC - 13-2-2, 11-2-2, 8-1-1 (42 total reps)
Dips - 21, 15, 12
9/9
Weight - 281.6
Very happy - this is the lowest my weight has been in half a decade. I am hoping to be under 278 in three weeks while still gaining strength.
Close Grip Bench Press - 5/4/3/2/1, 2 minutes rest
135x5
185x4
225x3
255x3
275x5
285x4
295x3
315x2
335x1
Wide Grip Pull-Ups - 1-5 Rep Ladders, 30 sec. rest
1-5x3 - 45 total reps
1 set x failure - 10 reps - 55 total reps
Superset - Dumbbell External Rotations and Face Pulls - 60 sec. rest
DER - 30x3x8
FP - 30x3x10
9/13
Weight - 283.0
Horrible cold right now - lots of coughing and sneezing and congestion and a sore throat and very little sleep last night - but I still went to lift. Strength was there, but work capacity was not.
Bench Press - Ramp to single @ 90+%, then max triple; 3-4 minutes rest between work sets
135x2x5
185x2x4
225x2x3
255x3
275x3
295x2
315x2
335x1
355x1
365x1
370x1
325x3
330x3
335x2 (completely exhausted at this point)
Superset - Omni-Grip Chins (wide, neutral, and reverse) and Dips
OGC - 14-2-2, 10-2-2, 8-2-2 (44 total reps)
Dips - 3x15
9/16
Weight - 283.0
Bench Press - 3-4 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x3
295x3
305x5
315x4
325x3
335x2
345x1
350x1
355x1
360x1
355x1
Wide Grip Pull-Up Rep Ladders - 30 sec. rest
1-5x3 = 45 total reps
Superset - Dumbbell External Rotations and Face Pulls - 60 sec. rest
DER - 30x3x8
FP - 30x3x10
Alt. Dumbbell Hammer Curls and Dumbbell Supinated Curls - 30-45 sec. rest
20x12, 20x12
25x10, 25x8
30x8, 30x6
9/19
Weight - 280.2
Bench Press - 3-4 minutes rest (15 sec. rest pause on last set)
135x2x5
185x2x4
225x2x3
255x3
275x3
295x2
315x2
335x1
355x1
365x1
370x1
365x2x1
355x1 - 335x1 - 315x2
Superset - Omni-Grip Pull-Ups (Wide, neutral, reverse) and Dips
WGP - 14-2-2, 12-2-2, 10-2-2 (48 total reps)
Dips - 3x15
9/24
Great day today. I start my next phase of training next week with much higher volume, but today, I hit a bodyweight PR on the bench and on pull-ups. Officially, I am down below 280 lb. for the first time since college - I’ve lost about 30 lb. in the last 6 months, and I’ve been able to maintain nearly all of my strength, so I’m very happy with my progress.
Weight - 278.9
Bench - Ramp to max single, 3-4 minutes rest
135x3x5
185x2x4
225x2x3
255x3
275x2
295x2
315x1
335x1
355x1
375x1! (decent speed; could have hit 380-385)
Pull-Ups - 15 repetitions
Dips - 20 repetitions
Dumbbell External Rotations - 30x3x8
9/26
Feeling great - still losing weight and maintaining my strength. 30 lb. down and less than half an inch lost from my arms (I don’t really hold a lot of fat on my arms).
Weight - 278.0
Wide Grip Pull-Up Rep Ladders - 30 sec. rest
1-5x3 = 45 total reps
Superset - Reverse EZ Bar Curls and Close Grip Bench Press - 60-75 sec. between exercises
RC
20 lb.x15
30 lb.x12
40 lb.x4x10
CGB
135x5
185x5
225x5
255x3
275x5
285x4
295x3
305x2
315x3x3
Superset - Rope Extensions/ Incline French Press and Dumbbell Curls/ Incline Curls
RE/ IFP - 42.5x3x12-15 / 50x3x6-8
DC/ IC - 35x10, 40x6, 50x3/ 30x3x8-10
9/30
I have started my PhD program this week, along with my next phase of training. I’m trying to lose another 10-12 lb. of fat while gaining a little bit of muscle in key areas. Those are my primary goals for the next 12-14 weeks; we’ll see how it works out. Tuesdays are back and chest, and I’m going to cycle the first exercise and the sets/reps weekly.
Weight - 279.5
Close Grip Bench - 5/6/7 Waves, 2 minutes rest
135x2x6
185x2x5
225x2x3
255x7, 265x6, 275x5
260x7, 270x4
Superset - Dips and Weighted Wide-Grip Pull-Ups - 60 sec. rest
Dips - 2x10, 2x8
Pull-Ups - 10 lb.x4x6
Superset - Incline Dumbbell Press @ 3 inclinations and HDL Neutral Grip Chins (10 sec. rest) - 60-90 sec. rest between exercises
IDP - 70x2x6-8
NGC - 5-4-3-1-1, 5-3-1-1-1 (25 total reps)
Superset - Trap 3 Raises and Bent-Over Rear Delt Raises - 60 sec. rest
T3R - 5x3x10
RDR - 5x3x35
10/2
Weight - 280.0
Superset - Seated Hamstring Curls and Face Pulls - 60 sec. rest
SHC - 115x12, 145x8, 175x6
FP - 20x20, 25x12, 30x10
Superset - Safety Bar Squats and Dumbbell Shrugs - 60 sec. rest
SBS - Bar x8, 95x2x8
DS - 50x3x15-20
Superset - Seated Hamstring Curls and Dumbbell Overhead Press - 60 sec. rest
SHC - 160x3x8
DOP - 30x3x12-20
Superset - Dumbbell External Rotations and Heavy-Light-Heavy Machine Laterals - 60 sec. rest
DER - 30x3x8
ML - 80x6-8 - 70x4-6 - 60x4-6 - 90x4-6 partials (3 rounds)
10/4
Weight - 282.2
Superset - Bench Press (Micro-Mods) and Weighted Wide Grip Pull-Ups - 90-120 sec.
Bench
135x2x5
185x2x4
225x2x3
255x3
275x3
295x3
305x3
305x2x6
305x3x5 (micro-mods - 2-2-1)
WGP - 25x5x5
Superset - Dips and Neutral Grip Chins - 60 sec. rest
Dips - 3x8
NGC - 3x6
Superset - T-Bar Rows (Micro-mods) and Dumbbell Incline Press - 60 sec. rest
TBR - 45x3x12 (4-4-4)
DIP - 55x8-8-6
Dumbbell External Rotations - 30x2x8
Incline Rear Delt Raises Drop sets (1 rd) - 12x12 - 10x6 - 5x8 - 15x6 partials
10/7
Weight - 278.8
Superset - Close Grip Bench and Wide Grip Pull-Ups - 75-90 sec. rest
CGB
135x2x5
185x2x4
225x2x3
255x3
275x5
295x4
315x3
335x2
355x1
WGP - 10, 10, 9, 6, 6 (42 total reps)
Superset - Dips and 1&1/4 Chins - 60 sec. rest
Dips - 3x8
Chins - 3x3
Dumbbell External Rotations - 30x2x8
Rear Delt Raises - 8x25, 20, 20
10/10
Weight - 279.8
Superset - Bench Press (3/5 RL) and Weighted Pull-Ups - 90-100 sec. rest
Bench
135x2x5
185x2x4
225x2x3
255x3
275x3
295x3
315x2
335x1
355x1
295x3, 295x5
300x3, 300x5
305x3, 305x5
WP - 25x6x5
Superset - Dumbbell External Rotations and Dumbbell Inclines @ 3 inclinations
DER - 30x3x8
DI - 60x2x8, 8, 8
Superset - Barbell Curls and Rear Delt Raises
BC - 95x4x5
RDR - 8x3x20-25
10/14
Weight - 281.0
Superset - Close Grip Bench and Weighted Pull-Ups - 90-120 sec. rest
CGB - 5/4/3/2/1
135x2x5
185x2x4
225x2x3
255x3
285x5
295x4
305x3
315x2
325x1
WP - 35 lb.x5x3
Superset - Dips and Barbell Curls - 60 sec. rest
Dips - 3x8
BC - 95x3x5
Dumbbell External Rotations - 30x3x8
Rear Delt Raises - 10x3x12-15
10/16
Weight - 282.0
Bench Press - 3/5 Ratchet Loading, 3 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x3
300x3
300x5
305x3
305x5
310x3
310x5
Superset - Dumbbell Inclines @ 3 inclinations and Omni-Grip Chins (Wide, Neutral, Reverse)
DI - 60x8-8-8
OGC - 12-2-2
Superset - Dumbbell External Rotations and Wide Grip Pull-Ups
DER - 30x2x8
WGP - 2x8
Reverse Machine Flies - 1 pl x35, 2 pl x25, 3 pl x15, 4 pl x12
10/19
Weight - 281.3
Bench Press - 5/4/3/2/1, 3-4 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x3
295x3
315x2
315x5
325x4
335x3
345x2
355x1
365x1
Superset - Omni-Grip Chins and Dumbbell Inclines @ 3 inclinations
OGC - 13-2-2, 11-2-2, 8-1-2 = 43 total reps
DI - 60x8-8-8, 8-8-6
Dumbbell External Rotations - 30x2x8
Rear Delt Raises - 10x12, 8x15, 5x25, 2.5x35