[quote]jholla10 wrote:
[quote]ashylarryku wrote:
Ah, nothing worse than deloads lol. Those are some impressive one-arm presses.[/quote]
Yeah I agree. However with this program, its not really a “train easy” deload. Volume is rotated on a high, medium, very high, low cycle. I figure as long as the volume is low I can continue to push for a heavy top set.
Thanks, but I use a good amount of legs to get it started. 6 Sets of 1-Arm Push Presses can suck it. Right arm, rest 30 sec, left arm, rest 30 sec, chin ups, rest and repeat. I thought I was gonna die. If I feel good Saturday I’ll be going for the 100s. Knock out that PR then head straight to graduation! [/quote]
Sounds pretty “fun” lol.
That’s exciting, man! I’m going to my brother’s graduation here at KU in a couple of weeks. It should be a good time. Have a good one!
5-4-11
Foundation: Week 4: Upper Body 1
A) Bench Press
245x3
265x3
285x2 (missed 3rd) I felt good going into the rep but brought the bar too low on my chest and missed.
B1) Neutral-Grip Incline DB Press
70 (2x10)
B2) Pronated Cable Row
130x10
140 (2x10)
C1) Prone Trap Raise
3x12
C2) External Rotations
3x12/side
D) Side Bridges
3x30sec/side
Looooong weekend. Due to college gradation, workouts got shifted around.
Foundation: Week 4: Lower Body 2
A) Front Squats
185 (3x6)
B) Rack Pulls from Knees
315 (2x6)
C) DB Bulgarian Split Squats
40 (2x6)
D1) Pull-Throughs
45x10
55x10
65x10
D2) Reverse Crunch
3x12
Due to a stressful busy weekend and the fact that my elbows were aching for a week, I decided to take off my second upper body day for the week. It was a light day anyway so I don’t think it’ll impact me too negatively.
I’m feeling fresh and ready to go for today’s first workout in the new phase.
Phase 2: Week 1: Lower Body 1
A) Front Squats - 4x2 Clusters w/10sec. rest
185
195
205
185
185
B1) Step-ups 18" box
BW (3x10)
B2) Ab Wheel
3x12
C) GHR - feet around bench, hands on wooden pole for support
3x8
D) 1-Leg Box Squat
BW 2x10
Overall great workout. Focused maintaining control on step-ups and 1-leg box squat. My gym doesn’t have a GHR machine so I did my best to create one. I’ll be experimenting through the next four weeks trying to find the best way to do them
Phase 2: Week 1: Upper Body 1
A1) Incline BB Bench - 4x2 Clusters w/10sec. rest
205, 215, 225, 215, 215
A2) Medium Grip Pull-Up - 4x2 Clusters w/10sec. rest
BW, 5, 10, 10, 10
B1) Flat DB Press
90x8
100x8
90x8
B2) Head Supported DB Row
60x8
65x8
65x8
C1) Cable Backhand
10x12
12.5x12
15x12
C2) Zottman Curl
20x8
25x8
30x8
Build: Week 1: Lower Body 2
A) Broad Jump
5x5
B) Deadlift w/ Bar Elevated (stacked a 45 and a 25 to pull from)
275x5
295x5
325x5
345x5
365x5
C) DB Reverse Lunge
40x6
45x6
50x6
D) Pallof Press
20x10
25x10
30x10
5-14-11
Build: Week 1: Upper Body 2
A) Speed Bench Press (30 sec rest between sets)
125 (10x3)
B1) CG Bench Press
185x5
205x5
225x5
245x5
B2) Chest Supported Row - Neutral Grip (good 1-2sec squeeze)
70x5
90x5
115x5
115x5
C1) Inverted Row
3x10
C2) Scapular Push-Up
3x15
5-16-11
Build: Week 2: Lower Body 1
A) Front Squats - 5x1 Clusters w/10sec. rest
225
235
235
225
185 dropped the weight to get out of the hole with speed
B1) Step-ups 18" box
BWx6
20x6
20x6
C1) Ab Wheel
2x8
C2) GHR - girlfriend holding feet, hands on wooden dowel for support
2x8
D) 1-Leg Box Squat
BW 2x10
5-18-11
Phase 2: Week 2: Upper Body 1
A1) Incline BB Bench - 5x1 Clusters w/10sec. rest
225, 245, 235, 235, 245
A2) Medium Grip Pull-Up - 5x2 Clusters w/10sec. rest
BW, 10, 10, 10
B) Chest Press Machine
3x6
C1) Thibs Lat Pulldown
3x6
C2) Cable Backhand
3x12
Terrible workout. I haven’t had any pain whatsoever then on my first set of pullups, I got a serious shot of elbow tendonitis. I did a couple more sets messing with which grip felt best but ultimately had to cut it short. Attempted DB Press and DB Rows like I was supposed to but couldn’t grip the weights on either so I tried to change things up to at least work the target muscles. I was supposed to do Zottman curls as well but that just wasn’t happening. Forearms still feeling shitty today but hopefully I can recover by Saturday’s workout.
5-20-11
Build: Week 2: Lower Body 2
A) Broad Jump
5x5
B) Deadlift w/ Bar Elevated (stacked a 45 and a 25 to pull from)
285x5
335x5
385x5 PR
395x5 PR
C) DB Reverse Lunge
45x6
50x6
55x6
D) Pallof Press
30x10 (3 sets)
5-21-11
Build: Week 2: Upper Body 2
A) Speed Bench Press (30-40 sec rest between sets)
145 (8x3)
B1) CG Bench Press
225x5
245x5
265x5
B2) Chest Supported Row - Neutral Grip (good 1-2sec squeeze)
90x5
115x5
135x5
C1) Inverted Row
2x10
C2) Scapular Push-Up
2x15
Still dealing with the tendonitis but the neutral grip isn’t too bad. I just did the scapular retraction on the inverted rows to limit movement at the elbow.
5-23-11
Build: Week 3: Lower Body 1
A) Front Squats - 4x1 Clusters w/10sec. rest
225
245
255 PR
225
205
205
B) Step-ups 18" box
BWx6
20x6
25x6
30x6
C1) BB Rollout
3x8
C2) Hyperextension - hinge at waist, squeeze with hams then glutes
25 (3x8)
D) 1-Leg Box Squat
BW 2x10
Great workout. Front Squats: 255x1 is my max and my form was awful when I got that. Today, I got it for 4 reps in under a minute and each rep was better than the single.
Haven’t been in here in a while but you’re putting in some good work.
Yeah, overhand pullups (pronated?) give me elbow issues. I don’t care who says you need them for width because they just don’t work well with me lol. I always stick with neutral, and the occasional underhand grip and I’ve been fine. Hope it gets better for you. I had to lay off pullups completely for a while until they went away, just stuck with neutral grip pulldowns.
Thanks for poppin in Adam. I just read through my log to evaluate my process and it’s not a very exciting one that’s for sure. I’m busting ass every week but with workouts that I don’t do on a regular basis and changing reps every week, I don’t really have any PRs to break. I’m enjoying the program but I can’t wait to trying to beat the book when I get back on my own program.
5-24-11
Phase 2: Week 3: Upper Body 1
A1) Incline BB Bench - 4x1 Clusters w/10sec. rest
225, 245, 255, 245, 235, 235
A2) 3 sets of Thibs’ Pulldown, 3 sets of Straight arm pressdown
B1) DB Bench Press
80 (3x6)
B2) Reverse Flye
3x10-12
C1) Cable Backhand
3x12
C2) Isometric Bicep Curl/Forearm rotation stuff
5-27-11
Build: Week 3: Lower Body 2
A) Broad Jump
6x5
B) Deadlift w/ Bar Elevated (with a 45lb plate underneath)
235x5
275x5
325x5
345x5
375x5 PR *I was at a different gym today and the plates weren’t completely flat so the barbell would roll off between every set. I gave up on putting it back and just pulled from the floor on the last set.
C) DB Reverse Lunge
50x6
50x6
55x6
60x6
D) Pallof Press
30x10 (3 sets)
5-28-11
Build: Week 3: Upper Body 2
A) Speed Bench Press (30 sec rest between sets)
155 (10x3)
B1) CG Bench Press
185x5
225x5
245x5
265x5
255x5
B2) Chest Supported Row - Neutral Grip (good 1-2sec squeeze)
45x5
90x5
115x5
90x5 * Dropped the weight on the last 2 sets to avoid elbow pain.
90x5 *
C1) Bent Over Laterals
3x10
C2) Scapular Push-Up
3x15
Following this book would have me finishing (performing max rep tests) after my week at the beach. Obviously, a week of sub-par eating and minimal lifting wouldn’t be optimal for that. I haven’t had a hard time recovering from workouts so I’m going to start removing an off day when I can to try and finish the program before I leave.
5-30-11
Phase 3: Week 1: Lower Body 1
A) Snatch-Grip Deadlifts
325x3 (3 sets)
305x5 (2 sets)
B) Speed Deadlifts - 60%
255 (8x1)
C) DB Walking Lunges
85 (3x7/side)
70x10/side
D1) Dragon Flag
2x12
D2) DB Suitcase Deadlift
2x10
6-1-11
Phase 3: Week 1: Upper Body 1
A) Floor Press
225x3
235x3
245x3
225x5
235x5
B1) Band Resisted Push-Up
3x7
1x10
B2) Supinated Cable Row
140x7
150x7
160x7
140x10
C1) Face Pulls
3x10
C2) Band Pulldown
3x12