Jasmincar,
Thanks I have been bulking pretty hard which I think is contributing to my gains. At 6’6" I am almost at a solid 240. I think the best thing I did for my lifts lately was to scale back the amount of assistance work. But yeah, you got pretty solid lifts for someone as young as you. Keep up the hard work.
rack pulls double overhand
135x5, 225x5, 315x12, 315x10x2
good mornings
135x6x4
face pulls various angles
70x10x6
straight bar triceps pushdowns
150x10x4
Taking things easy. Did something strange to my back last bench day.
box squats
135x5, 155x5, 185x5, 225x5
hanging leg raises
6x5
seated leg curls
130x8x3
Taking things easy today…as usual. Body feels like it is falling apart sometimes.
strict standing overhead press
45x5, 65x5, 95x3, 115x2, 125x7
close grip bench
135x5, 155x5x2
close grip cable rows
120x10, 140x10, 160x8, 180x6, 200x6
bb curls
70x5x3
overhead plate raises from squat position
45x8x4
deadlift double overhand
135x5, 225x5, 315x2, 345x1, 385x3 PR
leg press
worked up to 12 plates x 10
did a drop set of lots of reps
remembered that I hate leg press because it hurts my hips, knees and lower back
2 days ago
power cleans
135x3, 155x2, 175x1, 185x1, 195x1, 205x1, 215x1x3
neutral grip pull ups
6x3, 5x4
pushups
10x4
face pulls various angles
70x10x6
box squats (box is 1 inch too high, but is the best I could do)
135x5, 155x5, 185x5, 225x3, 245x1, 185x20 not a PR because box is too high
unilateral leg press
6 sets of 5 reps, to heavy set of 400
hanging leg raises
6x6
Left groin region is still giving me issues.
close grip bench
135x5, 155x5, 185x3, 205x5 PR
bb strict press
70x10x2, 70x8
neutral close grip cable rows
145x8, 160x8, 175x8, 190x8, 205x8
face pulls, various angles
70x12x6
db triceps extensions
25x5, 30x5, 35x5, 40x5
power cleans
135x3, 155x2, 185x1, 200x1, 215x1, 235x1 PR, went up fast and easy
rack pulls mixed grip
135x5, 225x5, 315x5, 365x2, 405x1
Just testing my mixed grip and making sure I can handle 400 range weight. Going to go for 415 dead next week.
Good mornings
135x6x4
neutral grip chins
6x3, 4x3
pushups
8x5
wide grip double over hand cable rows
120x10x6
tricep pushdowns
120x10x5
ez curls
60x8x2, 60x6
squats
135x5, 155x5, 185x5, 225x3, 265x1, 295x1 PR w/belt
low bar squats
135x8x5
hanging leg raises
6x5
Close grip bench
135x5, 155x5, 185x2, 195x7 PR, 135x10, 135x8, 135x7x3
neutral, close grip cable rows
150x8, 165x8, 180x8, 195x8
triceps extensions (I’ve heard these called Kenelly extensions before)
30x5, 35x5, 40x7
ez curls
60x10, 60x8
deadlift
135x5, 225x5, 275x2, 335x2, 375x1, 415x1 PR
good mornings
135x7, 145x6x4
unilateral leg press
305x8x4
squat
135x5, 155x5, 185x3, 225x12 PR, 135x8x3
hanging leg raises
6x2
Felt terrible today. I did not get enough sleep this weekend or eat enough and as a result today sucked. I still managed to PR, but my left inner groin area and left rear delt feel like there is gravel in them.
strict press
45x5, 65x5, 95x3, 115x1, 125x8 PR I think
bench
135x10, 135x9, 135x8, 135x7x2
neutral, close grip cable rows
150x10x3, 150x8x2, 150x6
hanging leg raises
6x3
power cleans (all done as singles)
135x4, 155x2, 185x1, 205x1, 215x5
rack pulls double overhand
225x5, 275x5, 315x10x3
seated leg curls
90x15x3
From a couple days ago
3 pull ups to 5 pushups x 10 on 1 minute
strict press 70 lbs x 8 to 100 lb per hand farmer walks x 3
face pulls
70x10x3
This was all it took to mess up my upper right paraspinal muscles again. Currently taking muscle relaxers at night to keep my back from spasming while sleeping. Nothing over head for a couple weeks.
squats
135x5, 155x5, 175x10, 175x8x4
good mornings
135x8x5
Took some time off to let my upper back heal up. That felt fine today, but my left inner leg felt terrible. It looks like it is in the area of the Ilopsoas…from a chart I found online. Whatever is going on it is greatly preventing me from squating well. I’m trying to lighten the weight and do some higher reps to work on my form, but it still feels terrible. I might just go back to 5/3/1 for squats and just do the prescribed reps to let whatever is hurting heal. I need to also do some more dynamic stretching and some basic mobility stuff.
close grip bench
135x5, 155x5, 185x5x3
push ups 10x2, 7
box jumps to 10 inches above knee top
18 singles
push ups 15x2
close, neutral grip cable rows
150x9x6
Hanging leg raises
8, 7, 6
Taking things easy on my upper back. Don’t want to mess it up right now.
Dead lift, last set not double overhand
135x5, 225x5, 315x3, 350x1, 390x3 PR
power cleans, all singles
135x3, 155x2, 175x1, 185x1, 195x3
box jumps, all singles
18
hanging leg raises
10x2, 5
Been sick. Job has been very busy.