Bench press
Worked up to 195x3 , back off set 165x7 failed last rep
Barbell rows
Worked up to 195x3, back off set 165x8
Front squat
205x3, 165x9
Weight dips(3 sets 6 reps)
25,25,35
Weight pullups
3x8 with 25 pounds
Curls supersetted with skull crushers( elbows somewhat out)
75x8/75x8
75x8/75x8
85x7/85x6
Didn’t finish my accessory work today, but good day either way.
Bb bench worked up to 195x5
BB row same as bench
Front squat 205x5
My form was off, back was straight but the weight kept tilting forward and my right leg kept caving out while my left leg was closer to my hips. Either way I expect Friday to be different
weight situps 2 sets of 8 with a 25 pound plate.
Front squats
Worked up to 175 for 5 reps for two sets.
Military press
Worked up to 125x5.
Deadlifts
Final set 275x5.
Going to add five pounds to military presses and dead lifts next week
Boy, I am loving Bill Stars program and eit’s principles, today’s lift was great and I fixed my front squat form.
Bench press
Worked up to 200x3, then lowered the weight to 165, same exact weights used for barbell rows.
Front squat 210x3, form was spot on with these, dropset 185x8
Weighted Pullups with 25 pounds attached to a belt.
3x8
Weighted dips, same as above.
Curls supersetted with skullcrushers
75x8,75x8
75x8,75x7
75x8,75x6
Some more madcow today.
First, bench press.
Worked up to 200 for 5 reps.
Then front squats, 210 for 5.
And barbell rows 200 for 5.
Accessory stuff.
Weight sit-ups 4x8 with 25 pounds.
Weighted hypers 1 set with 25 pounds and the next set with 35 pounds, both sets were 15 reps each.
Today’s lift:
Front squats worked up to 165x5, no hands on bar.
Trap bar dead up to 280 for 5.
I opted for incline press today. Lift went like this,
165x5 flew up, then I got 180 for 4, gonna get the 5th rep next week. Not bad for struggling to rep out 95 pounds on the bar two months ago.
In n out quickly
Bench 205x3
Front squat 215x3
Barbell row 205x3
Weighted dips and pullups
Curls and skullcrushers
Today’s lift
Bench press
Sets: 45x35,135x5,155x5,165x5,185x5,205x5
Barbell row same as bench
Front squats
45x5,135x5,155x5,165x5,185x5,215x5 last set my form has improved
Weighted sit-ups 4 set of 10 with 25 pound, hyper with 25 then a 35.
Despite having zero energy, I had a good workout.
Incline bench
Worked up to 180 for five. Back to military pressing next week. Tired of incline pressing after 2 weeks.
Squats 165x5 for two sets.
Deadlifts up to 285x5.
In and out within 40mins.
Bench press
Bar x a lot
135x5
165x5
190x5
210x3,165x11
Front squats
Bar x some
135x5
165x5
205x5
220x3 I felt like I was on a cloud afterwards, bar slid a little to my left but no biggie.
Barbell row
Same as bench press
Weighted pullups
3x8(25 pounds)
Dips same as above
Curls (3)75x6
Skullcrushers(3)75x6
Let me start off by saying I didn’t eat till 3 and I learned my lesson.
Bench
135x5
165x5
175x5
190x5
210x4 could’ve got last rep with spotter but I didn’t want it that way.
Front squats
135x5
155x5
185x5
205x5
220x5 this set was good, better then the rest. 2 plates Friday!
Barbell row same as bench but I got all the reps.
4 sets of 8 weighted situps, 25 pounds, will add weight next week.
Weighted hypers
With 25lbs x8, 65x12
Not too concerned about bench, on Friday I could’ve got 5 not like it means anything.
So 215 should be easy if I force down breakfast.
Killed it today. Eveyrthing was nice and smooth.
Military press
45x 15
95x5
115x5
125x5
130x5, no headaches until last rep.
Front squat
135x5
165x5
(2)185x5
Deadlifts
135,185,225,295x5.
Short term goals;
Press a plate on each side for 5, Deadlift 3 plates per side, and bench 225 for 3.
Almost for to upload this haha.
Bench press first as always.
135x5
155x5
175x5
215x3 The most challenging lift so far.
175x7
Front squats
Bar x a few
135x5
165x5
195x5
225x 3 yes yes yes yes yes. Second rep wasnt perfect but my form was back to normal after the 3rd.
195x8
Rows
135x5
165x5
185x5
215x3
165x8
Dips 3sets of 6 with 35 pound plate.
Curls and skull crushers
3x8 with 75 pounds
Decided to take a break, First 2013 workout;
Front Squats
Worked up to 185x5
Military press
125x5
Deadlift
275x5
I’ve decided to keep an online log again to keep myself accountable and motivated.
Recent PR:
Deadlift 365x5
Bench 250x3
Front Squat 260x3
OHP 165x5
Todays workout
Military press
95x5
135x5
160x5
Front squat
worked up to 255x2
deadlift 315x5
Front squats
135x5
185x5
245x1
Bench press
135x5
185x5
235x3
Barbell rows
135x5
185x5
225x3