Bench
1x225
1x235
1x245 - was pretty fast and easy
0x255
3-4x1x235 - was not sure about 245 after having missed 255.
3x6-7x185
3x10x135 approx
Shoulders/abs, out
Took another look at my training setup, and I’m going to change it to reflect more of what I want. Less maxing out on the pulldown machine (strict full 2x260 each arm RIP <3), more emphasis where I will need it next semester: pressing, conditioning, and abz.
Sunday - Deadlift heavy, squat for reps, GMs/abz
Monday - Bench heavy, bench for reps, upper back/arms
Tuesday - OHP heavy, OHP for reps, sprint
Wednesday - abz
Thursday - Bench heavy, bench for reps, sprint
Friday - OHP heavy, OHP for reps, upper back/arms
Saturday - chase babes AMRAP for time
Plus vacuums all dayyyyyy. At the least they are effective for eliminating gas.
Bench
3 singles at 245, tried to get a double today but it didn’t happen.
7,9,8x185
Decline bench
3x8-12x135
This felt a little awkward since it’s a new move but I still got ok sets/reps. But now I have this and more OHP/shoulder focus as variables changed to get my bench moving again.
Sprints - up and down this hill three times in 1-1/2 song lengths.
I’ve found that whenever I’ve hit a stall it’s been because I was weak on assistance work. I came into this community being told that assistance is just minor little stuff, that we’d all be jacked from hitting chest once or twice per week in sets of 5 so long as we drank a gallon of milk a day. But this is the first time I’ve ever had sweat in my eyes while “just doing shoulders”, the first time I ever got an actual persisting shoulder pump. Today was special.
Deadlift
1x365
miss at 405
Wasn’t food, been eating well all day. Wasn’t sleep, that was usual too. I think it’s just my low back itself - hinging 400+ lbs around it week in week out is tough, and last week’s tugs were something special with the two missed half reps. oof. I think that’s the same reason i threw my back last year and had that “phantom crappy day” with deadlifts during summer.
Squat
22x205
Bodyweight is 205 now, so surpassed the ol 20xBW marker.
GMs, felt dead after two sets? Hmm
Also since I mentioned being 205 - I don’t know how I feel about that. I’m looking at myself under the light in my dorm room right now. If I flex I can easily see a six pack with even a little side abs going on. But if I stand completely relaxed, my gut bloats out, BARELY any lines, my torso doesn’t go directly into my pants - there’s a little love handle action on the side, and oh yeah, my pants are size 36 and starting to have trouble with my new 40" booty.
I’m going to put lower body day at once every two weeks. Maybe the recent trend of poor volume leg days is my body trying to stop my ass (40") from getting bigger than my chest (44").
Bench
1x245
2, 1x235
Superset: BB bench + neutral DB bench + ~2 min rest
10x185, 6x40s
3x185, 7x30s - didn’t rest long enough, after this set I made sure to keep with 2 min rest.
5x185, 6-8x30s
6x185, 6-8x20s
3 more sets with 135, 20s
Planned on sprints but this was… a lot of benching. So
Hit shoulders against better judgement, had to leave quick because I was just dead after a while. NOW I’m going to take 2-3 days off, eat and come back.
Also, turns out my pants have been 34s all along. Somehow I thought I was wearing 36s.
Yeah, I said I would take today off, but 72+ hours between upper body days of solely rest, at my level, sounds ridiculous.
Bench
1x225, 1x235, 1x245
9, 7, 5x185 - supersetted with strict pull-ups 6,5,3
10, 10, 8x135 - supersetted with DB rows 65s-75s
Curls/pushdowns
So it looks like that old 5 day per week push/pull/legs setup stopped working, and pressing 4 days/week is also, however ambitious, not going to work. I want to make sure I’m recovering enough, and not having the gun to my head to be shoveling rice every second I’m in my room would be OK too.
Then, I think I’ll do, lift every other day. Lower body day every fourth session (starting Tuesday), otherwise come in and do bench and shoulders, or bench and pull-ups, or bench and more bench. That’s a full 48 hours minimum to recover every time.
Felt wired, figured I’d go in. Paid off I’d say. Probably will do an even four days per week. (on-off-on-off-on-on-off)
Deadlift
1x405
1x415
1x435
2x1x405
Abs, sprint
Tried to squat for reps but my low back was not in the mood to take that beating after the heavy deadlifts. Heavy ugly tugs every week worked for a while but all good things must come to an end. For lower body I can do heavy deads + abs and sprints one week, and then squat for reps + GMs the next week. Anything is better than hurting my back again. Summer 2013 never forget
Worked up to 12x205 squat and then did a bunch of ab work. Legs def seem to take a week to recover to max strength currently.
12/12/14 - Friday
Bench
6, 3 x205
7,7,5 x185 + pull-ups - one set with 7 strict palms out pull-ups
3 sets x 8-10 x 135
Some light delt pressing/raises, more of an annoying burn than an actual pump by now if you know what I’m sayin
Sprinting outside, over, under, and around things
Looks like my bench is going down while food remained high. Since I benched three times this week that’s probably not because I’m being a lazy fat fart. Probs will not do anything tomorrow.
Went in with one goal. Hit 8 strict palms out pullups.
Got it.
yesss
Then I was pretty much spent from the week so I went home.
12/14/14 - Sunday
Slept til noon, spent all day bangin coke and blowin hookers
12/15/14 - Monday
Weighed at 195 this morning with all my clothes on.
Bench
2x235
2x2x225
7,6,6x185 + 8,3,3 strict pull-ups (according to Scooby’s pullup video if you follow that swole youtuber)
3x8-10x135 + side raises
Out. Was wiped out after.
Squat
Worked up to 2x315
Was hard. Back folded. Looks like that recent 22x205 rep record didn’t help.
GMs
Worked up to 4x175, started with a few sets with 135 but they were way too deep once I recorded them. Like, 45 degrees between torso and legs. So I increased the weight and cut the ROM to torso parallel with ground, about 6 total sets of 6-8 except for that last set. Felt better low back tension I’d say.
Bench
10,7,6,6,5x185 + 8,4,3,2 pull-ups
14,11,10,10,6x135 + side raises
13175 total lbs of benching in under an hour. Up from before, especially considering I’m benching 3x/week now instead of just 2.
Will beat 10x185 on Friday. I’ve done 9x185 at less BW. But then, that was hit during 5/3/1 with one chest day per week, and deloads, so I was always 100% fresh.
Maybe I should switch to benching 1x/week if I want to max out. Anyways not going to change now, not yet.
Chest: 45" (up an inch from last time I measured)
Waist: 35-7/8"
Legs: f that who cares
Training:
Goal for today: Hit low back. Had some good DOMS and tightness from Tuesday without any pain, so that’s good. Sets with a * are where it started to get tough. And working in the 1-3 range is silly at my level, yeah, but I was keeping my back straight, bending to parallel, and getting that tension I wanted without any pain so I’m not worried.
Will start logging diet too. More info on the log means more to be accountable for. Also moved back home for winter break
~11:00am - 1/2 gal milk left over from last night, move out
4:00pm - 8-10 oz (uncooked) spaghetti + 1/4 stick butter melted in there + 1/2 of a 1/2 gal jug of 1% chocolate milk lift
7:00 - rest of the chocolate milk + 4 chicken drumsticks + vegetables
I THINK this is what I did. Didn’t bring my phone to the weight room. I know for sure I was benching :d
