[quote]mrodock wrote:
Hell fucking yes!! Way to go man, an important milestone![/quote]
Thanks matt, it sure felt awesome- i can’t imagine what it must feel like to stand up with 6 plates when you do though- best of luck with that!
Wednesday, October 7
Flat DB Press:
20 X 5
40 X 5
60 X 4
80 X 5
85 X 5
90 X 5
95 X 5
100 X 5
Seated Cable Row:
100 X 10 X 5
Bench:
135 X 10 X 5 (paused)
I decided on a change of tack- doing flat benches seem to be doing nothing for my bench, so i decided to switch my main exercise to DB presses UFN. doing light paused benches also really helped me get to my triceps and i feel really good about this program- wednesday for strength and sunday some accessory and prehab work.
Thursday, October 8
Deadlifts: (conventional / deload week)
135 X 5
135 X 5
225 X 5
315 X 2
375 X 3 X 3
Hack Squat:
90 X 10 X 3
Calf Raise:
90 X 10 X 3
Easy day, loaded up the bar, put some chalk on my hands and pulled away.
Sunday, October 11
Military Press:
warmups followed by
115 X 5 X 3
Facepulls:
w.u.f.b.
120 X 5 X 5
Hammer Curls:
60 X 5 X 3
Rope Pushdowns:
90 X 10 X 3
Arm giant set:
Reverse grip curl, regular curl, hammer curl
25 X 8 X 3
Close Grip paused Bench:
135 X 10 X 3
Arm and some rotator prehab, trying to increase tricep strength and size. I want to set this up to increase my poor, lagging, shitty bench.
Monday, October 12
Squats:
WUFB
315 X 5 X 5 total rep PR
High Bar, Oly shoes, Manta Ray pad:
135 X 10 X 5
HS Leg Curl:
35 X 10 X 5
What a short, sweet, and miserably hard workout. Some guy wanted to work in with me today on the squats and he was weak, rude and overall irritating. I laughed inside when he unracked 225 and did 3 half reps. It was stupid. Thankfully he went down to 135 and did another set- which is incidentally, less than what my wife can ATG for reps.
My legs still hurt right now, I’m also considering doing a mock meet for myself in december. I think this combination of accessory work is quite what i need.
Wednesday, October 13
Flat DB Press:
Warmup followed by:
90 X 5 X 4
90 X 6
HS Low Row:
55 X 10 X 5
Paused Bench:
135 X 10 X 5
So just a simple session, I was in ridiculous pain from setting the DB press up. why? cos i still am experiencing the worst DOMS of my life from Monday’s squat session. problems walking and functioning normally.
Thursday Oct 15
Taking a day off- no deadlifts this week.
I still walk funny and have failed to recover properly.
Sunday, Oct 18
Military Press:
WUFB 115 X 5 X 4
Facepulls:
120 X 8 X 4
Hammer Curls and Rope Pushdowns:
60 X 5 X 3 and 120 X 10 X 3
DB Giant set curls and Close Grip Bench:
20 X 8 X 3 and 185 X 5 X 3
Also threw in a bunch of rotator work, cable rotations and DB external rotations.
I used Fatgripz for my DB work. Needless to say, they work real good and my hands are torched. Whooo!
Monday, October 19
Squats:
Bar X 5
135 X 5
225 X 5
275 X 3
315 X 1
365 X 3
345 X 3
345 X 3
Leg Extension/Leg curl Superset:
80 X 10 X 5 and…
90 X 10 X 5
I felt really really slow and shit on squats today, I am going to will myself to forget about it and move on so that I can never think about today again.
Tuesday, October 20
Did some barbell complexes, light and fast, some BB lunges, and bought an ab wheel. I tried it out and it was harder than expected. interesting.
Considering buying a heavy bag to use as a sandbag for GPP or to punch and kick from time to time.
Wednesday, October 21
Flat DB Press:
20 X 15
40 X 5
60 X 3
80 X 2
95 X 5 X 4
90 X 5
Cable Row:
120 X 10 X 5
Bench with “Fatgripz”:
135 X 10 X 5
Love those fatgripz. Even on flat bench they made everything more challenging. Short and nasty quick workout today. Eat sleep recover.
Thursday, Oct 22
Deadlifts:
135 X 5
135 X 5
225 X 5
315 X 3
365 X 2
425 X 3
425 X 3
425 X 4
RDL- conventional:
315 X 5 X 3
That was all. 425 felt like nothing; i suppose to many people 425 is less than a warmup anyway.
Sunday, October 25
Clean to Push Presses:
WUFB
135 X 5 X 3
155 X 5
Followed by some rehab work and…
Fat bar curls
Close Grip pushdowns
Banded Close Grip Bench
Fat Bar DB curl giant set
Nice easy day, squats tomorrow!
Monday, October 26
Squats:
Bar X 8
135 X 5
225 X 3
275 X 2
320 X 5 X 5
Leg extension and Leg Curl superset:
95 X 10 X 5 (same weight for both)
Quick and dirty, squats did not feel nearly as speedy as I would have liked.
Wednesday, October 28
Bench:
Bar X 10
add microminis
Bar X 8
135 X 3
155 X 3 X 8
Seated Cable Cose Grip row:
50 X 5
140 X 10 X 3
100 X 10 X 2
DB Press, slight incline:
55 X 12 X 5
I really like benching with bands, this will be the main bench exercise for a few weeks. I feel that it improves my technique more than strength, so that’s pretty interesting. we shall see.
eat sleep recover
Thursday, Oct 29
Conventional Deadlifts:
135 X 10
225 X 4
225 X 4
315 X 1
365 X 1
405 X 2 X 2
405 X 1 (missed second due to grip)
Cleans:
135 X 5 X 3
Lunges:
65 X 20 yds X 6
So i did conventional to mix it up, pulled 405 and it felt smooth and fast for the first work set, but i lost the grip on the last rep. although 405 is pretty much a pussy weight, my defense is that the bar wasn’t knurled much. okay nevermind i was being a pussy.
Monday, Nov 2
Squats:
Bar X 8
135 X 5
225 X 5
275 X 3
315 X 1
355 X 1
395 X 1
425 X miss
Finish. I thought i could get 425, 395 felt real smooth and fast. Bummer. Eat Sleep Recover.
Wednesday, Nov 4
Bench:
Bar X 10
Bar X 8
95 X 5
135 X 3
185 X 1
225 X 3,3,2,3
Incline DB Press:
40 X 15 X 5
Cable Rows:
140 X 10 X 5
ESR!
Thursday, Nov 5
Deadlifts:
135 X 8
135 X 5
225 X 5
275 X 2
315 X 1
365 X 1
405 X 1
425 X 4 X 3
HS Leg Curl:
35 X 10 X 5
HS Leg Press:
270 X 10 X 3
Easy peasy- 425 for 4 felt like easy- there was no doubt at all that i had 2 or 3 more reps in the tank for every set. it was fast. Whooo!
Eat Sleep Recover
Sunday, November 8
Accessory and arm stuff:
Clean and Press, 135 X 3 X 3
Face Pulls, 90 X 10 X 3
Fat Bar Curls: 60 X 3 X 8
Close Grip Bench: 135 X 3 X 8 (with micro minis)
Dips: a few X 3
Fat DB Curls: 20 X 8 X 3
So it was quick and dirty, felt nice to work on explosiveness and prehab. Am currently seeing a chiro and trying to make sure i’m in good shape as i start eating more food. Whoo!