Day70 (November 30 2016)
Deadlifts
Today’s deadlifts went ok.
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Sumo Deadlift:
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3 reps with 495 lb (224.5 kg)
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3 reps with 515 lb (233.6 kg)
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3 reps with 495 lb (224.5 kg)
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3 reps with 495 lb (224.5 kg)
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5 reps with 455 lb (206.4 kg)
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5 reps with 455 lb (206.4 kg)
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5 reps with 455 lb (206.4 kg)
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5 reps with 455 lb (206.4 kg)
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5 reps with 455 lb (206.4 kg)
These sets went ok although I felt something funny in my left trapeze so I backed down after my heaviest set at 515 lb. Then my back off sets went pretty good. Initially I had the intention to do those with 405 lb but 455 felt good.
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Good Mornings
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4 sets of 10 reps with 135 lb (61.2 kg)
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Superset 4 rounds of:
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15 trap bar shrugs with 245 lb (111.1 kg)
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3 YTWL with the orange band
Peace
Day71 (December 1 2016)
Squat Overload
Today was squat overload day. I decided to do reverse band squats. The thing is that in my gym we don’t have pins on the squat racks to setup bands, so I couldn’t choke the bands and I had to double the bands to attach them. This setup gave way to much upward thrust on the bar, so the numbers shown below might be higher than expected. Next time I’ll use smaller bands.
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Reverse band Squat. I worked up to 4 singles with 585 lb (265.4 kg) on the bar. It was awesome. I like the way the load is distributed over the range of motion.
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Box Squat. I did 6-7 sets of 3 reps with 275 lb (124.7 kg)
These were quite hard after the reverse band squats even though I barely felt the bar on my back.
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Leg press:
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10 reps with 3 45 lb plates each side
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10 reps with 4 45 lb plates each side
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10 reps with 5 45 lb plates each side
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10 reps with 6 45 lb plates each side
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7 reps with 7 45 lb plates each side
This gave me a good leg pump.
Peace
Day72 (December 2 2016)
Bench Overload
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I started by working up to a 3RM on the slingshot bench. I got 3 reps with 315 lb (142.9 kg). Then I tried 330 lb (149.7 kg) and I only got 2 reps.
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Inclined bench:
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10 reps with 165 lb (74.8 kg)
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9 reps with 165 lb (74.8 kg)
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8 reps with 165 lb (74.8 kg)
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13 reps with 135 lb (61.2 kg)
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Superset 3 sets of:
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20 reps Reverse Dumbbell Fly with 7.5 lb (3.4 kg) dumbbells
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15 reps Upright Row with a 50 lb (22.7 kg) bar
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Superset 3 sets of:
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15 reps Lateral raise with 20 lb (9.1 kg) dumbbell
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15 reps Front raise with 20 lb (9.1 kg) dumbbell
Peace
Day73 (December 3 2016)
Deadlift overload
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I started by ramping up to 3 top sets of sumo box deadlift (3 or 4 inches box) of 3 reps with 565 lb (256.3 kg). These felt good. Hard but doable.
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E2MOM sumo deadlift 10 sets of 3 reps with 335 lb (152 kg).
These felt fast. This didn’t get me tired at all. I should probably decrease the rest period (an E1.5MOM or even a E1MOM might be better).
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E2MOM Hip thrust 7 sets of 3 reps with 515 lb (233.6 kg).
These were really hard. It really worked my glutes.
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Cheated Glute ham raise 4 sets of 10 reps.
I can’t do a glute ham raise so I have to cheat. Hopefully one day I’ll be able to do a real freaking glute ham raise.
Peace
Day74 (December 5 2016)
Squats
Today’s squats went really well! I read somewhere that electrolytes are responsible for good muscle contraction and that calcium is an electrolyte. I did those researches cause I realised I barely had calcium in my diet. When I realised that a lack in calcium intake could affect muscle contraction I immediately started supplementing with calcium caps. We’ll see in the next few days if the effects where placebo or not.
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Low bar squats
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4 reps with 390 lb (176.9 kg)
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4 reps with 390 lb (176.9 kg)
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4 reps with 390 lb (176.9 kg)
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4 reps with 390 lb (176.9 kg)
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4 reps with 390 lb (176.9 kg)
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10 reps with 365 lb (165.6 kg)
The bar felt really light on my back. This might be due to last weeks overload squats. I’ll definitely continue to do those reverse band squats.
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Front Squats:
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5 reps with 245 lb (111.1 kg)
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5 reps with 245 lb (111.1 kg)
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5 reps with 245 lb (111.1 kg)
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5 reps with 245 lb (111.1 kg)
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5 reps with 245 lb (111.1 kg)
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1 rep with 275 lb (124.7 kg)
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1 rep with 295 lb (133.8 kg)
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1 rep with 315 lb (142.9 kg)
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Fail with 335 lb (152 kg)
Last week the limiting factor was my core strength. Today, it definitely was quad strength. I’m kinda confused. Maybe last weeks overload squats really paid off.
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Then I did a few sets of 10 reps on the hack squat machine with 3 45 lb plates on each side.
Peace
Day75 (December 6 2016)
Bench
Today was a really good day. I felt good and it showed during the training session.
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Bench press:
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5 sets of 4 reps with 265 lb (120.2 kg)
These went really good. I think I had more in the tank. Maybe I could have done this with another 10 lb on the bar. I did take big rest periods though.
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AMRAP - 1 with 205 lb (93 kg) I got 15 reps.
Last week I got 12 reps with 185 lb (83.9 kg). I think this is showing progress…
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Superset:
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12 reps Dumbbell Military press with 60 lb (27.3 kg) dumbbells + 12 pull-ups
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9 reps Dumbbell Military press with 60 lb (27.3 kg) dumbbells + 10 pull-ups
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11 reps Dumbbell Military press with 55 lb (24.9 kg) dumbbells + 10 pull-ups
This is also showing some improvement over last week, both on the military press and the pull-ups. I had a pretty good shoulder/arm pump after that.
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Superset:
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8 reps barbell row with a 205 lb (93 kg) barbell + 12 skull crushers with a 75 lb (34 kg) bar.
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8 reps barbell row with a 205 lb (93 kg) barbell + 12 skull crushers with a 85 lb (38.6 kg) bar.
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8 reps barbell row with a 205 lb (93 kg) barbell + 12 skull crushers with a 85 lb (38.6 kg) bar.
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8 reps barbell row with a 205 lb (93 kg) barbell + 12 skull crushers with a 85 lb (38.6 kg) bar.
I started with a 75 lb bar for the skull crushers but it was too light and I jumped to 85 lb. So I did an extra set to get 3 working sets with the right load. The last set was hard on the skull crusher, I almost failed (which is good) but it was too light on the barbell row
Peace
Day76 (December 7 2016)
Deadlift
Today was not a good day. I had issues warming up. I really wasn’t feeling it.
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Sumo Deadlift:
I did 3 sets of 3 reps with 495 lb. I felt something funny in my left scalene muscle. Probably due to my passed injury so I kept the weight relatively light. Then I did 5 sets of 5 reps with 405 lb. These were kinda easy but I think it wasn’t safe to go any higher.
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Good mornings. I did 4 sets of 10 reps. That was quite easy, I’m getting the hang of this movement. I’m gonna increase the load next week.
Then that was it.
Peace
Day77 (December 9 2016)
Squat Overload
Today was a good day. I felt great and I had a good workout.
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Reverse band Low bar squat. I ramped up to 3 singles with 545 lb (247.2 kg) on the bar with the red mini-bands. Then again, I had to double the bands in order to have a little bit of tension a the top of the movements so there was a lot of tension in the bottom of the movement, but these were still hard.
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E2MOM Box squat (low box) 7 sets of 3 reps with 315 lb (142.9 kg).
These were not easy but I feel like I could use more weight on that one.
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Leg press. I ramped up adding one plate each side every sets starting with 3 plates. I did sets of 10 reps all the way to 7 plates each side (last week I only got 7 reps). At the end of my last set, my training partners started to unload the leg press one plate at a time down to 3 plates each side. I did a couple reps every time they took out a plate. That was really painful. I could barely walk after the last set. I don’t know why but I loved it.
Then I went home.
Peace.
Day78 (December 10 2016)
Bench overload
Today was a great day.
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Slingshot bench press. I ramped up to a set of 4 reps with 330 lb (149.7 kg) and a set of 3 reps with 340 lb (154.2 kg). I’m happy because two weeks ago I barely got one rep with 345 lb (156.5 kg).
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Inclined bench press:
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12 reps with 165 lb (74.8 kg)
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11 reps with 165 lb (74.8 kg)
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11 reps with 165 lb (74.8 kg)
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16 reps with 135 lb (61.2 kg)
There is progress here too. Last week I used the same weights but I didn’t get as much reps. I tried to lower the bar to my neck and not to my chest. I think it helped.
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Superset 3 rounds of:
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20 reverse fly with 10 lb (4.5 kg) dumbbells
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15 upright rows with a 60 lb (27.2 kg) bar.
These felt good.
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Superset 3 rounds of:
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20 lateral raises with 20lb (9.1 kg) dumbbells
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20 front raises with 20lb (9.1 kg) dumbbells
These felt good as well.
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Reverse fly on the peck deck machine. I did 3 sets of 30 reps and one burnout set with decreasing load at the end.
Peace.
Day79 (December 12 2016)
Squat
That was a big training session. I only had one meal before the training so my energy level wasn’t so good but I fought my way through those squats.
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Low bar squat. I did 5 sets of 3 reps with 415 lb (188.2 kg). The third rep was hard on every set. The bar didn’t feel so heavy on my back though.
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Low bar squat. I did an AMRAP with 365 lb (165.6 kg) and I got 11 reps. That’s one more than last week.
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Front squats. I did 5 sets of 5 reps with 255 lb (115.7 kg). Just like two weeks ago the limiting factor was my core strength.
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Front Squat. I worked up to a heavy(ish) single with 315 lb (142.9 kg).
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Zercher squat. I did 3 sets of 20 reps with 135 lb (61.2 kg). I could have gone a bit heavier but that last set still got into my quads.
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Bulgarian split squat. I did 3 sets of 12 reps (each side) with a 95 lb (43.1 kg) bar. This was tough. I had trouble keeping balance. Next time I’ll try with dumbbells instead.
Then I struggled my way down the stairs and I went home.
Peace.
Day80 (December 13 2016)
Bench
Today was another good day.
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Bench
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3 reps with 280 lb (127 kg)
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3 reps with 280 lb (127 kg)
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3 reps with 280 lb (127 kg)
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3 reps with 280 lb (127 kg)
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3 reps with 280 lb (127 kg)
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13 reps with 225 lb (102.1 kg) (that’s an all time PR)
Bench went really good. Only the 5th triple was hard.
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Superset:
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11 reps Dumbbell Military press with 65 lb (29.5 kg) dumbbells + 12 pull ups.
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10 reps Dumbbell Military press with 60 lb (27.2 kg) dumbbells + 12 pull ups.
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11 reps Dumbbell Military press with 55 lb (24.9 kg) dumbbells + 11 pull ups.
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Superset:
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8 reps Barbell Row with a 225 lb (102.1 kg) bar + 12 scull crushers with a 90 lb (40.8 kg) bar
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8 reps Barbell Row with a 225 lb (102.1 kg) bar + 12 scull crushers with a 90 lb (40.8 kg) bar
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8 reps Barbell Row with a 225 lb (102.1 kg) bar + 12 scull crushers with a 90 lb (40.8 kg) bar
I cheated quite a lot with these barbell rows (don’t panic it was planned) but I still felt the work.
Peace
Day81 (December 14 2016)
Deadlift
After a week off deadlift duty, this training almost went good!
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Sumo Deadlift (beltless)
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2 reps with 545 lb (247.2 kg)
After that set I felt something in my left hamstring so I lowered the weight
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2 reps with 495 lb (224.5 kg)
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2 reps with 495 lb (224.5 kg)
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5 reps with 455 lb (206.4 kg)
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5 reps with 455 lb (206.4 kg)
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3 reps with 455 lb (206.4 kg)
On the 4th rep I felt something in my left scalene muscle, like it was about to tear so I dropped the bar. This scalene injury is getting really anoying.
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Good morning. I did 4 sets of 10 reps with 185 lb (83.9 kg)
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Trap bar shrugs. I did 4 sets of 15 reps with 245 lb (111.1 kg)
These have become really easy. Next time I’ll use a heavier load.
Peace
Day82 (December 15 2016)
Squat Overload
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Reverse Band Squat (Double red bands). I worked up to 2 singles with 545 lb (247.2 kg). I wanted to do a third single but my left elbow was killing me. I had trouble getting into a proper rack position.
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E2MOM Box Squat. I did 7 sets of 3 reps with 345 lb (156.5 kg). That’s 30 lb heavier than last week. That was heavy.
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Leg press. I ramped up to 7 plates each side in sets of 10 reps. I did 3 top sets of 10 reps with 7 plates.
That was a good workout.
Peace
Day83 (December 16 2016)
Bench Overload
Even though my left elbow was killing me that was a good workout.
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Slingshot bench. I worked up to almost 3 reps with 345 lb. I had the 3rd rep but my butt shot up and the spotter helped me a little.
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Inclined bench:
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12 reps with 165 lb (74.8 kg).
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12 reps with 165 lb (74.8 kg).
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12 reps with 165 lb (74.8 kg).
It felt easy, next week I’ll use a heavier weight.
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23 reps with 135 lb (61.2 kg)
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21 reps with 135 lb (61.2 kg)
Last week I got 16 reps with that weight. Talk about progress…
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Giant set. 3 rounds of:
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20 Reverse Fly with 10 lb (4.5 kg) dumbbells.
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15 Upright rows with a 60 lb (27.2 kg) bar
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15 Lateral raise with 20 lb (9.1 kg) bar
I was in a rush so I had to put those three in a giant set.
Peace
Day84 (December 17 2016)
Deadlift
Today my hamstring/glute issue forced me to pull conventional.
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Conventional Deadlift. I worked up to a single with 525 lb (238.1 kg) for a PR. Then I missed 545 lb (247.2 kg) just above the knee.
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Paused deadlift.
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3 reps with 315 lb (142.9 kg)
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3 reps with 365 lb (165.6 kg)
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3 reps with 405 lb (183.7 kg)
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3 reps with 405 lb (183.7 kg)
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3 reps with 405 lb (183.7 kg)
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Stiff leg deadlift. I did 3 sets of 12 reps with 275 lb (124.7 kg).
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Glute Ham raises. I am now able to do a few reps without cheating which is nice.
Peace
Day85 (December 19 2016)
Squats
Today was quite a good workout, even though I wasn’t in perfect condition to perform because of a final exam I had in the morning.
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Low bar Squat
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2 reps with 445 lb (201.8 kg)
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2 reps with 430 lb (195 kg)
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1 + fail reps with 430 lb (195 kg)
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2 reps with 415 lb (188.2 kg)
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2 reps with 415 lb (188.2 kg)
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9 reps with 365 lb (165.6 kg)
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15 reps with 315 lb (142.9 kg)
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Front squat
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5 reps with 265 lb (120.2 kg)
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5 reps with 265 lb (120.2 kg)
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5 reps with 265 lb (120.2 kg)
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5 reps with 265 lb (120.2 kg)
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5 reps with 265 lb (120.2 kg)
I had to focus in between my sets just not to puke.
Now I am trashed.
Peace
Day86 (December 20 2016)
Bench
Today my left shoulder was killing me. I think it affected my workout a little bit.
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Bench
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2 reps with 300 lb (136.1 kg) (PR)
The spotter grabbed the bar on my second lockout (rookie mistake) but I had it.
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2 reps with 300 lb (136.1 kg)
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2 reps with 300 lb (136.1 kg)
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2 reps with 290 lb (131.5 kg)
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2 reps with 290 lb (131.5 kg)
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12 reps with 225 lb (102.1 kg)
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Superset
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9 reps military press with 65 lb (29.5 kg) + 12 pull ups
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12 reps military press with 55 lb (24.9 kg) + 12 pull ups
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11 reps military press with 55 lb (24.9 kg) + 11 pull ups
My triceps were toasted at that point. I struggled from the first set.
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Superset
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8 reps barbell row with a 225 lb (102.1 kg) bar + 12 scull crushers with a 90 lb (40.8 kg) bar
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8 reps barbell row with a 225 lb (102.1 kg) bar + 12 scull crushers with a 90 lb (40.8 kg) bar
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8 reps barbell row with a 225 lb (102.1 kg) bar + 12 scull crushers with a 90 lb (40.8 kg) bar
This was not so bad but my back was still very sore from yesterday’s squats.
Peace
Day87 (December 21 2016)
Deadlift
Today I was supposed to do some deadlifts but my back was so tight and sore from Monday’s squat I had trouble to move the empty bar. So I did a lot of mobility work and stretching. By the end of the workout I pulled a few sets of 5 reps with 335 lb (152 kg) which were much harder than they should have been.
Then I went home
Peace
Day88 (December 22 2016)
Squat Overload
Then Again I had trouble moving right. My right hip was jammed and my left shoulder was hurting. I warmed up and I did mobility work. Then I did some reverse band squat with the doubled mini-band (orange) and I ramped up to a very difficult and painful 455 lb (206.4 kg) squat. Then I decided that I should give my lower body a chance to recover.
Peace
Day89 (December 23 2016)
Bench Overload
Today the shoulder didn’t feel so bad. It was hurting just a little bit.
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Slingshot bench. I worked up to 3 reps (plus a spotted rep) at 345 lb (156.5 kg) with the red slingshot.
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Inclined Bench
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12 reps with 175 lb (79.4 kg)
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12 reps with 175 lb (79.4 kg)
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10 reps with 175 lb (79.4 kg)
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18 reps with 135 lb (61.2 kg)
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12 reps with 135 lb (61.2 kg)
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Superset 3 rounds of:
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20 reverse fly with 10 lb (4.5 kg) dumbbells
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15 upright rows with a 60 lb (27.2 kg) bar
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Superset 3 rounds of:
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20 lateral raises with 20lb (9.1 kg) dumbbells
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20 front raises with 20lb (9.1 kg) dumbbells
Peace