I had a limited time today, so I sort of flew through my workout today. I could have pushed the squats and sumo leg press a little higher, but I didn’t have time.
Squats: 225x3,245x3,265x3,285x3,305,315x3
Sumo Leg Press: 405x3,475x3,545x3,615x3,685x3,735x3
Leg ext: 135x15,140x15,145x15
Leg Curl: 90x8,95x8,100x8
Standing Calves: 160x15
Legs felt pretty dead after this workout. I would like to have done more sets on squats, but just didnt have the time. On sumo leg press, I ran out of plates to put on the machine. Next time i have to use all 45’s.
I just got done doing some sprints. I did between 15 and 20 sprints that ranged from 10 to 50 yards. I also jogged 500 yards. I intend to start doing something similar to this 3 times per week. It should help my conditioning and my leg development.
Bench Press Lockouts: 225x3,315x3,335x3
Bench Press: 185x3,205x3,225x3,235x3,245x3,255x3,265x3
DB Bench Press: 75x10,85x10,95x10
Flies:40x2x10
PJR: 70x8,80x8
Today was a pretty awesome session. I’m definitely going to be sore tomorrow. I didnt have much time, so i didnt get to everything I wanted. I had planned some more tricep work. I’ll make up for it on shoulders and arm day.
Low pulls: 135x5,225x3,315x3
Rack Deads: 405x3,455x3
Deadlifts; 315x3,335x3,355x3,365x3,375x3 WEAK!
Pull ups: BWx8,25x3,30x3,35x3,40x3,45x3,90x3 Rest Pause
Machine Rows (Pronated Grip): 135x5,150x5,165x5,180x5
Machine Rows (Semi Supinated): 195x3,210x3,225x3
I’m seriously considering taking an entire week off from lifting. I feel weak as shit on all my key lifts. I’m really hoping its due to the fact that i’m doing a lot of sets with moderately high weight, and its taking away from doing higher weights. My squat, bench, deadlift, and military have all gone down the last couple weeks. I’m going to try to get a little more sleep and a little more food and see what happens from there.
Seated Overhead Press Lockouts: 225x3,245x3,265x3 PR EASY!!!
Military: 135x3,145x3,155x3,165x3,170x3 PR
Overhead Tricep Press: 85x10,105x10,115x10,125x10,135x10 PR
Cable Tricep Ext: 70x10,85x10,100x10,115x10 PR
BB Curl (fat gripz): 65x10,75x8,85x8,95x5
Iso-lateral Raise: 65x15,80x15,90x15
Wow! I’m really happy with today’s workout. I’m fairly certain I PR’ed every single lift today. Maybe i’ll keep going with with my lifting program for a couple more weeks before i deload. Hopefully i’ll start hitting PR’s a little more consistently now.
Squats: 70kgx5,100kgx3,130kgx3,140kgx3,150kgx3 (no belt)
Olympic Squat: 100x3,110x3,120kgx3
Low Pulls: 100x5,130x5,140x5,180x5,200kgx5
I was working out with the Throwers and weightlifting teams from my university today. I didnt do their program, I just went in and hit some lifts that I would normally do. I MAY start converting over to a little more olympic lifting. Most of the guys on the teams were pretty damn strong and explosive, and i’d like to be like that.
Rack pulls: 225x5,315x3,405x3
Deadlift: 225x3,265x3,305x3,345x3,385x3 Felt pretty good.
Pull up: Bwx10, 20x8,35x8,45x6
Iso-Row: 90x10,140x10,160x10
Low Pulley Row: 140x30
Looks like my deadlift may be coming back up. Hopefully i’ll start progressing with my big three again instead of regressing.
Top half shoulder press from pins: 235x3,255x3,275x3 PR felt easy!
Military: 135x3,145x3,155x3,165x3,175x1 (waited too long between sets, started talking too much)
Close grip seated military: 105x10, 135x10 felt good
Wide grip low pulley rows: 160x10,180x10,200x8
Shoulder Circuit:
Face down incline lateral raise:15’sx12
Face up incline lateral raise: 15’sx12
Facepulls: 60x12
Today was a really good session. I hit a nice PR on top half seated shoulder press. I’m fairly certain I would have on military if I wouldn’t have started talking for so long. I should have gone another set on close grip military, 135 didnt feel too hard. I could really feel it in my back during low pulley rows, which doesnt happen often. Shoulder circuit was brutally awesome. I actually had a really nice pump in my shoulders.
Explosive Incline Pushups: 2x5
Bench: 185x3,205x3,225x3,245x3,265x3,285x3,295x3 PR
DB Bench: 95’s x12 PR
Cable Flies: 20’sx30
Cable Tricep Ext: 100x10
I didnt have much time to get a lot of volume in. I wanted to get lockouts in, one more set of DB bench, and 2 more sets of tricep extensions, but i just didnt have time. I’ll find a way to make up for it.
Deadlift: 135x5,225x3,275x3,315x3,355x3,385x3,405x3 PR?
Low Pulls: 225x5,5
Pull ups: BWx10,25x8,45x6,55x5 PR?
Wide Grip Rows: 160x20 PR
I didnt have much time in the gym today, so I had to cut the volume way down. I ended up hitting three possible PR’s and i’m pretty happy with that. I’ll have to make up for the lack of mid back work today. I’ll get it in thursday with shoulders and triceps. I’ve changed my form on deadlifts a bit. The start now resembles the first pull of an olympic lifting movement, but it ends up turning into more of a stiff legged dead at the end. I guess i need to concentrate on keeping my hips down a little longer.
Shoulder press lockouts: 240x3,260x3,280x3 PR
Military: 135x3,155x3,165x3
Dips: BWx10, 45x8,70x8,90x8
Pull ups: Bwx10,Bwx10
Seated Rows: 180x8,200x8
Shoulder Circuit: 20lb db’s
Front Squat: 135x3,155x3,175x3,195x3,225x3 PR
Squat: 255x3,285x3,315x3,345x3 (wasn’t feeling it today)
Good Mornings: 135x5,185x5,205x5
Hanging Leg Raises: 2x15
I hit a 10lb PR on front squat, but they are still really new for me. They should go up another 10lbs next week. I wasnt really feeling back squats today. Good mornings felt better than they ever have. I’m going to bump the weight up on these next time.
Hang Clean: 135x3, 185x3
Sumo Deadlift: 225x3,315x3,405x3,465x1 PR (should have went for 485 next)
RDL: 225x5,245x5,265x5,285x5
GHR: 3x6 (Hams dead after this)
Weighted Sit ups: 35x15, 45x15
Hanging Leg Raises: 2x15
I had a pretty good session today. I hit a PR on deadlift. I’m almost positive I could have gotten 485 or 500, but i went for a double with 465 and stopped halfway on the second rep before i shit the bed. RDL’s went pretty well. They should go up nicely over the next several weeks. I wouldnt be surprised if i was hitting 405x5 within the next two months on them. I dont have access to GHR machine, so I have to do them in a lat pulldown machine. After finishing them, i almost fell out of the machine because my hams were so dead. If i can recover from these workouts, my maxes should start flying up.
Bench Press: 225x3,245x3,265x3,285x3
Close Grip: 225x5,230x5,235x5,240x5
Low Pulley Rows: 180x10,220x10,240x10, 160x20
Hammer Incline: 140x15,160xMax reps
Rear Delt Flies: 70x15,100xMax Reps
I had a pretty good session today. I’ve been tired as hell all day, so I was a little weak, but everything went weel once i got going.
Looking strong man. Keep it up.
Thanks man. Still not anywhere close to where i want to be, or where i should be right now. By the end of this year though, i WILL be bigger and stronger than I am now.
Oly Squat: 225x5,265x5,295x5,315x5 PR
Box Squat: 225x3,265x3,295x3,315x3
Good Morning: 135x5,185x5,205x5,225x5 PR
Low Pulls: 225x5,275x5,365x5
Hanging leg raises: 3x15
Today was a good session. My hams were still a little tight from monday’s session, so i did a quad dominant squat today. I felt pretty strong, and i MAY try squatting like this a little more often. I did good mornings today without a belt and focused on keeping my back super tight, and they felt great. Box squats also felt really strong. The box probably should have been an inch or two lower, but it was close enough to get good carryover.
Military: 45x10,95x5,120x5,140x5
Jerk: 154x3, 176x3, 198x3, 220x3
L Pull ups: 3x5
I decided to work on my jerk a little bit today. I got some instruction on it, and it turns out that i have pretty good technique on it. Basically i just need to start with a bit more of a clean grip as opposed to a regular military press style grip. I was surprised by how sore this has made my traps already. I really wasnt expecting that. I had to run some agility tests today. My times were faster today than they were last time.
hoping for a deadlift PR tomorrow…
Sumo deadlift: 135x3,225x3,315x3,405x3,455x1 (easy), 485xFail (never broke the floor)
Low Pull: 405x5
RDL: 225x5,245x5,275x5,295x5 PR
Bent over Rows: 225x5,5,5 (very strict) PR
Natural GHR:3x5 Felt strong today
Weighted Decline Sit ups: 10lbx15, 25lbx10
Today was a pretty awesome session for the most part. I set a couple PR’s. I should have gotten a PR on deadlifts, but i think i waited too long between sets. RDL’s felt really strong today, as well as bent over rows and the GHR’s. The sit ups fried my abs today. I was really focusing on crunching at the top and it made a huge difference. I should get a PR next deadlift session.
I’m going to try a new stance on squat today. I’m going to try somewhere between my olympic squat stance and my powerlifting stance. we’ll see what kind of weight i can push.