8/31/15 - Dealing with a nasty throat infection but trained anyway. Went well.
Strict Log Press
110x5,3
160x3,3
200x9 PR and these were dead stop. Weird, but very awesome Pr considering I failed to hit 4 last time.
Strict Overhead (barbell)
185x10
185x8
185x8 just wanted some extra volume
Increased ROM Single Arm DB press (3 second pause at bottom, very hard!)
40x8
40x8
40x6
40x5
Side lateral/Band pull apart SS
x15/x15
x15/x15
x15/x15
x15/x15
9/2/15 - dealing with a nasty sickness atm. had a fever of 102 yesterday morning but by the time i got home today I felt good enough to do something.
Back squat (no belt)
45x10
95x10
115x10
135x10
155x10
185x10
225x10
Ended with a barbell complex featuring hang cleans presses and front squats. Glad to do something but very much looking forward to getting over this.
9/5/15 - Still sick but only with chest congestion and a pretty bad sinus infection. Fever went away but I should be 100% by sometime early this next week. Deads went well because of feeling like shit. Had to dig in like a fucking doctor.
Deads off 3 inch mats (all sets hook grip except final two)
45x8,5
135x3
225x3
315x2
belt on
405x2
500x1
585x1 grip held up fine.
straps on
600x3
600x3 brutal set.
Single Leg Hip Thrust
x15
x15
x15
x15
Stiff Leg Deads (sumo)
135x10
135x10
225x15
225x15
225x15
9/7/15
Strict Log Press
110x5
160x3
200x2
225x6 PR probably. Set out to hit at least 5 and took 6.
One Arm Standing DB press (Strict)
40x10
40x10
40x10
90x5
90x5
90x5
Push ups (pause at bottom)
x10
x10
x8
x8
Banded tri ext
x12
x12
x12
Band pull apart SS w/ face pulls
x15/x15
x15/x15
x15/x15
9/9/15 - Squats from last night. Missed a week from a pretty nasty sickness but most of it is gone so i resumed my squats where I left off 2 weeks ago. Groove isn’t as ‘greased’ but when you jump a 20 rep squat set you pretty much find a way.
Back squat (no belt)
45x5,5,5
95x5
135x3
185x3
225x3
275x3
315x21 hit an extra rep just to do it. tough set. will work with 315 for a bit longer before I move up to 335 (perhaps).
Split squat
x12
x12
x12
x12
Weighted plank w/ extension
+45lb x 12
+45lb x 10
+45lb x 10
+45lb x 10
DB pull over
30lbs x 10, x 10, x 10, x 10
Great job man, i think the 365x20 will come sooner than you think it will
[quote]Alpha wrote:
Great job man, i think the 365x20 will come sooner than you think it will[/quote]
Thanks. I’d like to see what you can do with 20-rep squats. I’m sure you’ve already hit 405!
9/11/15
DB Rows (no straps)
90x10
120x10
120x10
120x10
120x10
Pull ups
x12
x8
x8
x8
Inverted Row
x10
x10
x10
x10
Band pull apart
x120 (i definitely liked this, thanks you know who LOL)
9/13/15 - Good stuff tonight. Hit a weight for a triple that I got for a shitty single last time around. Looking for a 280 strict log press.
Strict Log press
110x5,3
160x3
200x2
230x1
250x3 PR
Close Grip Incline Bench
115x10
135x10
185x10
205x8
225x8
Strict Standing One-Arm DB Press (neutral grip)
90x5
90x5
90x5
90x4 couldn’t lock the last rep out on my left arm.
Side lateral/Face pull SS
x15/x15
x15/x15
/x15/x15
9/16/15
Back squat (no belt)
45x8,5
95x5
135x5
185x3
225x3
275x3
315x20 first 10 done in a rapid succession which winded the fuck out of me. This was arguably more difficult than the previous weeks because of that. I really wanna get 335-345 for 20 without a belt.
DB pull over
40x12
40x12
40x12
40x12
Weighted plank
45x30s
45x30s
45x30s
45x30s
9/19/15- Still not a strong deadlifter! I had a funny feeling today knowing I really shouldn’t be going for a PR. I wanted to get over 10 with 500 but realistically that’s a damn hard feat for me. Stopped at 5 just feeling apathetic about it. 5x5 instead.
Deadlifts
45x5,5,5
135x5
225x3
315x2
405x2
500x5
500x5 hook grip, no straps. These reps felt easier than my first. Could it be that I’m stronger with hook? Only problem is hook and sumo is no bueno. Shit fucking hurts when you lock it out and your thumbs smash into your thighs.
500x5
500x5 painful.
500x5 did the first rep without a belt and just put it back on right after lol. NO THANKS.
Calling it here. Body was still sore from the 20 rep squats. This week was a rough one. Glad it’s over.
I’m thinking of playing with hook grip myself so I can get better lat involvement. How are you feeling about it?
[quote]Alpha wrote:
I’m thinking of playing with hook grip myself so I can get better lat involvement. How are you feeling about it?
[/quote]
From pulling exclusively mixed grip for several years then going to double over (straps or hook), I can’t go back. I feel crippled, or at a disadvantage using mixed. Definitely try to go hook if you can. I can conclude that it works great for 1 or 2 reps but then becomes quite the inconvenience after that.
impressive work in here man, especially those deads. At the top of this page you mentioned your methodology around the 20 rep squats, but would you mind sharing what the purpose is? (increase 1RM squat, training endurance, bigger legs, carryover to another lift, etc…?)
[quote]broyourmybro wrote:
impressive work in here man, especially those deads. At the top of this page you mentioned your methodology around the 20 rep squats, but would you mind sharing what the purpose is? (increase 1RM squat, training endurance, bigger legs, carryover to another lift, etc…?)[/quote]
Thanks dude. There really isn’t one single purpose for 20-rep squats. To me, it’s one of the most challenging things I’ve ever done mentally and physically. Of course the weight you use is directly influencing just how hard it will be. I’ve definitely noticed leg gainz but moreso gleaned some serious mettle off the fact that a true heavy set of 20 rep squats will force you to become the paragon of resolve.
9/21/15
Strict Log Press
110x5,3
160x3
200x2
230x1
belt on
250x1
250x1
250x1
250x1
250x1 pretty much flatlined here and almost fell over passed out. I was pretty light headed for all the presses, but it got bad on the last so I stopped there. I had the strength for another single probably.
Close Grip Incline (pinky on rings)
45x8
135x8
185x8
185x8
185x8
185x8 arms are very shaky and I felt like I was gonna smash my face
Standing 1-arm DB press (w/ increased ROM and 3 sec pause at bottom)
40x8
40x8
40x6
40x6 holy shit these were HARD. I really paused long this time around. Definitely loving the front delt pump action.
Side lateral raise/Band pull apart SS
x15/x15
x15/x15
x15/x15
9/23/15 - Hit up a morning session which might have thrown me off. Either way today was BRUTAL. A 15lb jump annihilated me, to say the least.
Back Squat (no belt)
45x5
135x5
185x3
225x3
275x2
330x20 This was one of the most toiling efforts of mine with the barbell. Not exactly the most incredible feat coming from me, but for some reason on this day, this weight was crushing. Could be that it’s above the threshold of what my body is comfortably prepared for without a belt. Needless to say I am really yearning at the usage of a belt lol.
DB pull over
40x12
40x12
40x12
Plank
x60s
x60s
x60s
9/26/15 - got some great volume in today and I’m happy with how it went because of how crappy my bodybuilding style days have been recently.
DB row (no straps)
100x20
100x20
100x20 managed all three without putting it down. Definitely more mental than physical. These can hurt pretty bad and jack your forearms up.
Upright rows
95x12
145x10
165x10
135x12
Shrugs w/ farmers handles
120x30
120x20
120x20
Band pull apart
x20
x20
x20
x20
9/28/15
Strict Log Press
110x5,3
160x3
200x2
230x1
240x2
240x2
240x2
240x2
240x2 these were all some solid ass sets, felt great.
Strict Standing DB Press (1 arm at a time)
90x6
100x6
100x6
90x6 these are improving fast. love this exercise.
Tri pushdowns (been slacking on the tricep work lol)
x15
x15
x15
x15
Face pull
x15
x15
x15
x15
Right shoulder was bugging me before the workout so I did no direct shoulder work besides rear delt.
9/30/15 -workout from AM went well. Used a belt for the first time on squats in a long time. Definitely gave me a huge boost.
Back squat
45x5,5
135x5
185x3
225x3
275x3
belt on
340x20 got some nasty shakes toward the end but the squats were still easy within reason.
Attempted to do some static yoke holds but my lower back was compressed enough lol.
Front Plank
+45x30s
+45x30s
+90x30s
+90x30s
Weighted sit ups
x15
x12
x10
x10
Russian twists
x15
x15
x15