I did train last week but obviously didn’t log. Tested bench and was pretty disappointed. Seems no matter how much I try to do the typical powerlifting bench my close grip is always stronger. So going back to just focusing on that.
I did deadlift 365 x 3. Not an all time pr but it’s been a long time since I’ve done that much.
I think it’s partly due to my random programming. Still experimenting with what can get my strength back up. Instead of push/pull going to do a true upper lower split again.
Damn… Forgot how swole you can look when you do triceps and biceps in same session! Hadn’t really done pulldowns or weighed dips in quite some time.
FitNotes Workout - Monday 30th September 2019
** CG Bench Press for speed **
- Total Volume: 1,560 lbs
- Total Sets: 4
- Total Reps: 12
- 130.0 lbs x 3 reps
- 130.0 lbs x 3 reps
- 130.0 lbs x 3 reps
- 130.0 lbs x 3 reps
Did one set with 95lbs experimenting with doubled micro bands and it felt way to light. Tension through bands in entire lift but either need more bar weight or stronger bands.
** Dips **
- Total Volume: 1,170 lbs
- Total Sets: 3
- Total Reps: 26
- 45.0 lbs x 10 reps [PR]
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps
** Rolling Dumbbell Extension **
- Total Volume: 2,205 lbs
- Total Sets: 3
- Total Reps: 49
- 45.0 lbs x 25 reps [PR]
- 45.0 lbs x 15 reps
- 45.0 lbs x 9 reps
** Lat Pulldown NG **
- Total Volume: 4,020 lbs
- Total Sets: 3
- Total Reps: 42
- 85.0 lbs x 20 reps [PR]
- 100.0 lbs x 14 reps [PR]
- 115.0 lbs x 8 reps [PR]
** Dumbbell Curl **
- Total Volume: 860 lbs
- Total Sets: 3
- Total Reps: 43
- 20.0 lbs x 20 reps
- 20.0 lbs x 13 reps
- 20.0 lbs x 10 reps
** Handle Pushdown 1a **
- Total Volume: 3,060 lbs
- Total Sets: 3
- Total Reps: 102
- 30.0 lbs x 50 reps
- 30.0 lbs x 30 reps
- 30.0 lbs x 22 reps
Superset with
** FM Front Raise **
- Total Volume: 700 lbs
- Total Sets: 3
- Total Reps: 35
- 20.0 lbs x 15 reps
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
FitNotes Workout - Tuesday 1st October 2019
Hadn’t done low bar in a while and strength felt at least maintained, but shoulders felt uncomfortable. Will probably do high bar more often. Also, split squats make me limp out of the gym!
Weights staying around 139-140 in morning
** LB Squat **
- Total Volume: 1,945 lbs
- Total Sets: 3
- Total Reps: 9
- 185.0 lbs x 3 reps
- 215.0 lbs x 1 rep
- 235.0 lbs x 5 reps [2-3 in tank]
** 1.5" SG Stiff-Legged DL Deficit **
- Total Volume: 4,950 lbs
- Total Sets: 3
- Total Reps: 22
- 225.0 lbs x 8 reps
- 225.0 lbs x 8 reps
- 225.0 lbs x 6 reps
** Rear Elevated Split Squat DB **
- Total Volume: 2,080 lbs
- Total Sets: 3
- Total Reps: 26
- 80.0 lbs x 10 reps [PR]
- 80.0 lbs x 8 reps
- 80.0 lbs x 8 reps
** Back Extension **
- Total Volume: 750 lbs
- Total Sets: 3
- Total Reps: 30
- 25.0 lbs x 12 reps
- 25.0 lbs x 10 reps
- 25.0 lbs x 8 reps
2nd session for traps after work
** SG High Pull **
- Total Volume: 4,960 lbs
- Total Sets: 4
- Total Reps: 32
- 155.0 lbs x 8 reps
- 155.0 lbs x 8 reps
- 155.0 lbs x 8 reps
- 155.0 lbs x 8 reps
** Cable Shrug **
- Total Volume: 2,960 lbs
- Total Sets: 3
- Total Reps: 37
- 80.0 lbs x 15 reps
- 80.0 lbs x 12 reps
- 80.0 lbs x 10 reps
FitNotes Workout - Wednesday 2nd October 2019
** Lying Leg Curl Machine **
- Total Volume: 3,600 lbs
- Total Sets: 2
- Total Reps: 90
- 40.0 lbs x 60 reps [PR]
- 40.0 lbs x 30 reps
** Rear Delt Machine Fly **
- Total Volume: 3,250 lbs
- Total Sets: 2
- Total Reps: 65
- 50.0 lbs x 45 reps [PR]
- 50.0 lbs x 20 reps
** Seated Machine Row **
- Total Volume: 4,320 lbs
- Total Sets: 3
- Total Reps: 48
- 90.0 lbs x 20 reps [PR]
- 90.0 lbs x 16 reps
- 90.0 lbs x 12 reps
** FM Standing Crunch **
- Total Volume: 2,750 lbs
- Total Sets: 3
- Total Reps: 50
- 55.0 lbs x 20 reps [PR] [Narrow stance]
- 55.0 lbs x 15 reps
- 55.0 lbs x 15 reps
** Ab Wheel Doubled Micro Band **
- Total Volume: 0 lbs
- Total Sets: 3
- Total Reps: 15
- 6 reps
- 5 reps
- 4 reps
Forward and backward sled dragging
Single arm farmer walks
FitNotes Workout - Thursday 3rd October 2019
Did doubles with same weight as my unfortunately hard set of 5 last week. Will probably go back after work for tricep work
** CG Bench Press **
- Total Volume: 1,480 lbs
- Total Sets: 4
- Total Reps: 8
- 185.0 lbs x 2 reps
- 185.0 lbs x 2 reps
- 185.0 lbs x 2 reps
- 185.0 lbs x 2 reps
** Flat Dumbbell Bench Press NG** brief pause
- Total Volume: 4,500 lbs
- Total Sets: 4
- Total Reps: 36
- 140.0 lbs x 10 reps [PR]
- 150.0 lbs x 5 reps [PR]
- 150.0 lbs x 5 reps
- 100.0 lbs x 16 reps [PR]
First time doing barbell ohp in years! Felt okay actually. Just cut the bottom range of motion some to protect shoulders
** Overhead Press **
- Total Volume: 1,805 lbs
- Total Sets: 3
- Total Reps: 19
- 95.0 lbs x 8 reps
- 95.0 lbs x 6 reps
- 95.0 lbs x 5 reps
** Lateral Machine Raise **
- Total Volume: 1,235 lbs
- Total Sets: 4
- Total Reps: 42
- 35.0 lbs x 18 reps
- 30.0 lbs x 9 reps
- 25.0 lbs x 7 reps
- 20.0 lbs x 8 reps
Thank you kind sir! Appreciate you stopping by. Forgive me if I’m stereotyping you here, but do you like hockey? Opening night here for the Stars!
And I wasn’t done yet! Here was my 2nd quick session of the day.
** Rolling Dumbbell Extension **
- Total Volume: 2,430 lbs
- Total Sets: 3
- Total Reps: 54
- 45.0 lbs x 27 reps [PR]
- 45.0 lbs x 15 reps
- 45.0 lbs x 12 reps
** Dumbbell Curl **
- Total Volume: 400 lbs
- Total Sets: 1
- Total Reps: 20
- 40 lbs x 20 reps
** Handle Pushdown 1a **
- Total Volume: 2,880 lbs
- Total Sets: 3
- Total Reps: 96
- 30.0 lbs x 55 reps
- 30.0 lbs x 21 reps
- 30.0 lbs x 20 reps
** Spyder Hammer Curl DB **
- Total Volume: 535 lbs
- Total Sets: 3
- Total Reps: 32
- 35 lbs x 12 reps [PR]
- 35 lbs x 10 reps
- 30 lbs x 10 reps
FitNotes Workout - Friday 4th October 2019
Body Weight: 139.2 lbs
Trying to get a little more consistent and simple with the main movement. Will be sticking with plain ol deadlifts in my chucks for a bit and adjust the intensity weekly.
** Deadlift **
- Total Volume: 2,295 lbs
- Total Sets: 3
- Total Reps: 9
- 215.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 295.0 lbs x 3 reps [80% of last weeks triple]
** Stiff-Legged Deadlift **
I’ve done my share of rdls, but have never really put much emphasis on sldls from the floor paused each time. They were pretty tough.
- Total Volume: 3,540 lbs
- Total Sets: 3
- Total Reps: 12
- 295.0 lbs x 5 reps [PR]
- 295.0 lbs x 4 reps
- 295.0 lbs x 3 reps
** Landmine Belt Squat **
- Total Volume: 1,100 lbs
- Total Sets: 3
- Total Reps: 36
- 25.0 lbs x 16 reps [PR]
- 35.0 lbs x 10 reps [PR]
- 35.0 lbs x 10 reps
** Rear Elevated Split Squat DB Rear Leg Hand **
- Total Volume: 525 lbs
- Total Sets: 1
- Total Reps: 15
- 35.0 lbs x 15 reps [PR]
** Rear Elevated Split Squat DB Front Leg Hand **
- Total Volume: 525 lbs
- Total Sets: 1
- Total Reps: 15
- 35.0 lbs x 15 reps [PR]
** Meadows Row **
These bitches wear me out!
- Total Volume: 3,750 lbs
- Total Sets: 2
- Total Reps: 35
- 100.0 lbs x 25 reps [PR]
- 125.0 lbs x 10 reps [PR]
No not really i am a big football guy though ahahah
FitNotes Workout - Monday 7th October 2019
Much better pressing today. I’ll probably continue to get some newbie gains for another week or two before it gets to where it was when I was regularly benching.
** CG Bench Press **
- Total Volume: 1,110 lbs
- Total Sets: 1
- Total Reps: 6
- 185.0 lbs x 6 reps [1-2 left]
** CG Floor Press **
- Total Volume: 1,575 lbs
- Total Sets: 3
- Total Reps: 9
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
** Lat Pulldown **
- Total Volume: 4,070 lbs
- Total Sets: 3
- Total Reps: 44
- 85.0 lbs x 22 reps [PR]
- 100.0 lbs x 12 reps
- 100.0 lbs x 10 reps
** Flat Dumbbell Bench Press NG**
- Total Volume: 4,700 lbs
- Total Sets: 3
- Total Reps: 47
- 100.0 lbs x 20 reps
- 100.0 lbs x 15 reps
- 100.0 lbs x 12 reps
2nd session after work
** Rolling Dumbbell Extension **
- Total Volume: 2,600 lbs
- Total Sets: 3
- Total Reps: 52
- 50.0 lbs x 27 reps [PR]
- 50.0 lbs x 14 reps
- 50.0 lbs x 11 reps
** Handle Pushdown 1a **
- Total Volume: 1,860 lbs
- Total Sets: 3
- Total Reps: 62
- 30.0 lbs x 30 reps
- 30.0 lbs x 18 reps
- 30.0 lbs x 14 reps
** Dumbbell Curl **
- Total Volume: 400 lbs
- Total Sets: 1
- Total Reps: 20
- 20.0 lbs x 20 reps
** Spyder Hammer Curl DB **
- Total Volume: 175 lbs
- Total Sets: 1
- Total Reps: 10
- 17.5 lbs x 10 reps
** Spyder Curl DB **
- Total Volume: 150 lbs
- Total Sets: 1
- Total Reps: 10
- 15.0 lbs x 10 reps
** Pinwheel Curls **
- Total Volume: 800 lbs
- Total Sets: 1
- Total Reps: 20
- 40.0 lbs x 20 reps
FitNotes Workout - Tuesday 8th October 2019
Body Weight: 138.2 lbs
Hadn’t done high bar flat footed in a long time. Felt pretty strong. Could’ve squeezed a few more ugly reps in.
** HB Squat Converses **
- Total Volume: 1,410 lbs
- Total Sets: 1
- Total Reps: 6
- 235.0 lbs x 6 reps [PR] [2-3 in tank]
** Sumo Deadlift 4" Deficit **
- Total Volume: 3,075 lbs
- Total Sets: 3
- Total Reps: 15
- 205.0 lbs x 5 reps [PR]
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
First time ever doing these. Just did to get some pulling reps.
** Rear Elevated Split Squat DB **
- Total Volume: 2,210 lbs
- Total Sets: 3
- Total Reps: 26
- 85.0 lbs x 10 reps [PR]
- 85.0 lbs x 8 reps
- 85.0 lbs x 8 reps
** Back Extension **
- Total Volume: 650 lbs
- Total Sets: 2
- Total Reps: 26
- 25.0 lbs x 14 reps [PR]
- 25.0 lbs x 12 reps
Cut a few sets short so I could make it to work on time! Will probably go back after work and do traps too.
Are you studing the WSBB or just straight conjugate
Definitely more conjugate, but maybe not even really that at this point. Since I rekindled my want to try powerlifting again a few months ago I read more than I ever had on westside and what Louie has to say.
Previously I had done 531 for years and took the whole “majoring in the minors” thing a little too seriously. Looking back at my last log I laugh at how easy my assistance was, and think about how many pounds I left on the bar because of it.
Anyway…I feel like I’m answering this question like Louie would…lol. Long story short…Louie has helped me realize just how important assistance work can be to improving the big 3 and that will stick with me. I do however feel the raw lifter needs both less variation and intensity in the main movements. And from what I’ve researched, I don’t seem to be alone in that thought.
FitNotes Workout - Tuesday 8th October 2019
Quick 2nd session after work. Squeezed some abs in because I’m not sure I’ll be able to hit gym tomorrow. For sure won’t make my morning workout
Also, I never log it, but I do tons of face pulls and pull aparts with the micro mini band. Especially when I’m warming up with bench and squats
** Cable Shrug Wide **
- Total Volume: 3,000 lbs
- Total Sets: 3
- Total Reps: 75
- 40.0 lbs x 30 reps [PR]
- 40.0 lbs x 25 reps
- 40.0 lbs x 20 reps
** Seated Leg Curl Machine **
- Total Volume: 4,960 lbs
- Total Sets: 2
- Total Reps: 124
- 40.0 lbs x 91 reps [PR]
That set lasted 2:45!
- 40.0 lbs x 33 reps
** Ab Wheel Doubled Micro Band **
- Total Volume: 0 lbs
- Total Sets: 3
- Total Reps: 24
- 10 reps
- 8 reps
- 6 reps
** FM Standing Crunch **
- Total Volume: 3,070 lbs
- Total Sets: 3
- Total Reps: 57
- 50.0 lbs x 25 reps [PR]
- 55.0 lbs x 20 reps
- 60.0 lbs x 12 reps [PR]
Started to look up matt wenning breaks it down a lot more about the conjugate/WSBB methid
FitNotes Workout - Thursday 10th October 2019
Body Weight: 138.2 lbs
Bench didn’t feel quite as good today. Probably should’ve gone lighter but we’ll see how it goes Monday. Like how the dumbbell pressing is going.
** CG Bench Press **
- Total Volume: 1,480 lbs
- Total Sets: 4
- Total Reps: 8
- 185.0 lbs x 2 reps
- 185.0 lbs x 2 reps
- 185.0 lbs x 2 reps
- 185.0 lbs x 2 reps
** Flat Dumbbell Bench Press NG **
- Total Volume: 5,300 lbs
- Total Sets: 4
- Total Reps: 42
- 150.0 lbs x 10 reps [PR]
- 150.0 lbs x 6 reps
- 150.0 lbs x 6 reps
- 100.0 lbs x 20 reps
** Overhead Press **
- Total Volume: 1,805 lbs
- Total Sets: 3
- Total Reps: 19
- 95.0 lbs x 8 reps
- 95.0 lbs x 6 reps
- 95.0 lbs x 5 reps
** Seated Machine Row **
- Total Volume: 4,500 lbs
- Total Sets: 3
- Total Reps: 50
- 90.0 lbs x 20 reps
- 90.0 lbs x 15 reps
- 90.0 lbs x 15 reps
** Lateral Machine Raise **
- Total Volume: 1,080 lbs
- Total Sets: 2
- Total Reps: 27
- 40.0 lbs x 15 reps
- 40.0 lbs x 12 reps
After work…
** Rolling Dumbbell Extension **
- Total Volume: 2,585 lbs
- Total Sets: 3
- Total Reps: 47
- 55.0 lbs x 25 reps [PR]
- 55.0 lbs x 13 reps
- 55.0 lbs x 9 reps
** Handle Pushdown 1a **
- Total Volume: 2,100 lbs
- Total Sets: 2
- Total Reps: 70
- 30.0 lbs x 45 reps
- 30.0 lbs x 25 reps
Bicep tendons feeling a little cranky so did a few high rep sets
** Seated Machine Curl **
- Total Volume: 1,745 lbs
- Total Sets: 2
- Total Reps: 78
- 25.0 lbs x 37 reps
- 20.0 lbs x 41 reps
Yea, I’ve seen a bit of his videos but will eventually get around to watching more
FitNotes Workout - Friday 11th October 2019
Body Weight: 138.8 lbs
Did 80% of my 3rm again for 3. Plan on raising the intensity next week.
** Deadlift **
- Total Volume: 2,295 lbs
- Total Sets: 3
- Total Reps: 9
- 215.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 295.0 lbs x 3 reps
** Stiff-Legged Deadlift **
- Total Volume: 4,720 lbs
- Total Sets: 3
- Total Reps: 16
- 295.0 lbs x 7 reps [PR]
- 295.0 lbs x 5 reps
- 295.0 lbs x 4 reps
** Landmine Belt Squat **
- Total Volume: 975 lbs
- Total Sets: 2
- Total Reps: 25
- 35.0 lbs x 15 reps [PR]
- 45.0 lbs x 10 reps [PR]
** Rear Elevated Split Squat DB Front Leg Hand **
- Total Volume: 560 lbs
- Total Sets: 1
- Total Reps: 16
- 35.0 lbs x 16 reps [PR]
** Rear Elevated Split Squat DB Rear Leg Hand **
- Total Volume: 455 lbs
- Total Sets: 1
- Total Reps: 13
- 35.0 lbs x 13 reps
After work
Best rowing I’ve ever done! Wish they had heavier dumbbells.
** Dumbbell Row **
- Total Volume: 4,200 lbs
- Total Sets: 1
- Total Reps: 35
- 120.0 lbs x 35 reps [PR]
** Back Extension **
- Total Volume: 775 lbs
- Total Sets: 3
- Total Reps: 31
- 25.0 lbs x 13 reps
- 25.0 lbs x 10 reps
- 25.0 lbs x 8 reps
Having to go in early some this week so not as much gym time. Should be back to normal by Thursday.
Feeling a little under the weather and lethargic. Strength felt slightly weaker than last week.
FitNotes Workout - Monday 14th October 2019
Body Weight: 138.8 lbs
** CG Bench Press **
- Total Volume: 2,165 lbs
- Total Sets: 5
- Total Reps: 13
- 185.0 lbs x 5 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
** Lat Pulldown NG **
- Total Volume: 4,205 lbs
- Total Sets: 3
- Total Reps: 44
- 85.0 lbs x 21 reps [PR]
- 100.0 lbs x 15 reps [PR]
- 115.0 lbs x 8 reps
** Flat Dumbbell Bench Press **
- Total Volume: 4,200 lbs
- Total Sets: 3
- Total Reps: 42
- 100.0 lbs x 20 reps
- 100.0 lbs x 12 reps
- 100.0 lbs x 10 reps
** Rolling Dumbbell Extension **
- Total Volume: 1,920 lbs
- Total Sets: 3
- Total Reps: 48
- 40.0 lbs x 22 reps
- 40.0 lbs x 14 reps
- 40.0 lbs x 12 reps