Hey everyone hadn’t been on here in a very long time. It’s been over a year since I have competed and I hadn’t been as consistant with my training. But now I am trying to get everything back on track. I have decided not to compete any this year and wait until next year to get back onto the platform. Gonna take the rest of this year to train and get strong again and bust up a big total(well big for me lol) next year.
I had been doing a lot of bodybuilding training but I am gonna get back into some powerlifting training. Since I’m not planning on competing any this year I want to build up my strength before I get back into all of the lifting gear. Right now I am gonna be doing a lot of raw benching and squatting and deadlifting in a 1ply pair of power pants because my hips has really been bothering me. Also I have added cardio into my routine for overall health and of course to try and look better.
I also forgot to mention that my best lifts are
Geared
625 SQ
450 BP
500 DL
Raw
405 SQ(I’ve squatted more raw but this is the only recent raw # I have)
315 BP
475 DL
Monday 9/2/13 Bench(WK 1)
Warm-Up
Standing Rotators: 5x12, 2 sets
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 90x12
Tricep Pushdowns: 40x15, 50x15
Pec-Dec Flyes: 50x20, 60x20
Bench Press
45x12
95x8
135x5
185x3
225x1
240x6
245x6
225x7, hit the rack on the 7th rep and got off groove so I just racked it and didn’t try for a 8th rep
Flat DB Press
40x15
40x12
Bent-Over Yates BB Rows
135x12
155x12
175x12
Wide-Grip Pulldowns(behind the neck)
100x12
120x12
140x12
Rear Delts on Pec-Dec
50x15
60x15
70x15
Hammer Curls
25x12
30x12
35x12
Tricep Pushdowns
110x12
130x12
150x12
BB Curls
30x12
40x12
50x12
DB Shrugs(static holds)
50x12
55x12
60x12
Abs: 100 reps
Treadmill: 20mins
(That was it, everything felt good.)
Tuesday 9/3/13 SQ/DL
Warm-Up
Leg Extensions: 30x20, 40x20
Lying Leg Curls: 30x20, 40x20
Squats
45x5, 3 sets
135x5
185x5
225x5
245x3, hip started hurting
275x3 added power pants and belt
stopped there felt like my hip was going to rip off
Reverse Band Deadlifts- Sumo
135x3
225x3
315x3
405x3 added green reverse bands
1-Legged Leg Press(plates on each side)
1PLx15
2PLx15
3PLx15
each leg
Glute-Ham Raises
BWx8
BWx8
BWx7
In & Out Thigh Machine
100x2x20(both ways)
(That was it hips felt like death and I was frustrated so I just skipped out on calf and ab work.)
Wednesday 9/4/13 Accessory
Stiff-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Wide-Grip Pulldowns
70x12
80x12
90x12
Mini Band Pull-Aparts
3 sets of 15
Williams Shrugs
60x12
70x12
80x12
Wide-Grip Shrugdowns
60x12
70x12
80x12
Neck Harness
25x2x15(all 4 sides)
Seated Crunch Machine
50x2x25
Standing Cable Crunches
100x2x20
Adducter/Abducter Machine
100x2x20(both ways)
Standing Calf Raises
75x3x25
Reverse BB Curls
20x20
20x20
30x20
(That was it, everything was fast paced and done with light weight to help promote recovery.)
Saturday 9/7/13 Light Bench
Warm-Up
Tricep Pushdowns: 25x2x15
Mini-Band Pull-Aparts: 2 sets of 15
Pulldowns: 75x2x15
Mini-Band Pec Flyes: 2 sets of 20
Illegal Wide-Grip Bench Press
45x12
95x8
115x5
125x3
135x10
145x10
155x10
Standing Overhead BB Press
45x5
95x3
135x5, 3 sets
Wide-Grip Pulldowns(plate loaded)
95x12
115x12
135x8
One-Arm DB Rows
50x12
70x12
90x10
each arm
Mini Band Pull-Aparts
3 sets of 20
One-Arm Rope Pushdowns/One-Arm DB Preacher Curls
25x3x12/25x3x12
each arm
Neck Harness
25x2x15
Abs
(That was it. Everything felt good, starting today my training split is Mon-SQ/DL(heavy), Wed- Bench(heavy), Thu- SQ/DL(light), Sat- Bench(light).)
Monday 9/9/13 Heavy Bench
Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Mini-Band Pec Flyes: 2 sets of 20
Bench Press
45x12, 2 sets
95x8
135x5
185x3
215x5
225x5
235x5
245x5
255x4, no spotter so I didn’t try for a 5th
Close-Grip Bench w/Slingshot(thumb-length from smooth)
275x3
275x5
Med Neutral-Grip Pulldowns
90x12
110x12
130x12
Seated Cable Rows
75x12
100x12
125x12
Rear Delts on Pec-Dec
70x12
85x12
100x12
Lying DB Skullcurshers
30x12
40x10
50x4, BURNT!!
25x15(one-armed)
Hammer Curls
25x12
30x12
35x12
Machine Shrugs(static hold)
160x12
180x12
200x12
ABS
(That was it, pretty good workout. Didn’t go very heavy on my back work because it was a little sore today.)
Tuesday 9/10/13 Heavy SQ/DL
Warm-Up
Leg Extensions: 20x20, 30x20
Lying Leg Curls: 20x20, 30x20
1-Legged Glute Machine: 22x15, 33x15
High Box Squats(about 2in or so above depth, paused on box)
45x5, 2 sets
135x5
185x5
225x5
275x5
315x5
335x5, added Belt
365x3 add wraps
385x3
Rack Pulls- Conv(knee height)
135x3
225x1
315x1
405x1
455x1
495x missed
1-Legged Leg Press
1PLx3x15
each leg
1-Legged Leg Curls
30x12
40x12
50x8
each leg
1-Legged Glute Machine
33x15
44x15
55x15
each leg
(That was it. Reason for the high box squats is because it seems to take the pressure off of the hip and doesn’t hurt near as bad. I feel retarded squatting high but if it means I can squat without as much pain then I’m gonna do it for awhile. Just call me Dave Hoff with about 1000lbs less weight haha.)
Thursday 9/12/13 Light Bench
Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 90x12
Tricep Pushdowns: 50x15, 60x15
Pec-Dec Flyes: 50x20, 60x20
Illegal Wide-Grip Bench Press
45x12
95x8
115x5
125x3
145x10
155x10
165x10
Standing Overhead BB Press
45x5
95x3
115x1
135x3
145x3
155x2
Body Masters Rows
100x12
130x12
160x10
50x12(one-armed)
60x12(one-armed)
Rear DB Raises
15x12
20x12
25x12
Machine Side Raises
50x3x20
One-Arm Rope Pushdowns
50x12
60x12
70x12
each arm
DB Curls
20x12
25x12
30x10
(That was it. Pretty good workout everything was nice and pumped.)
Friday 9/13/13 Light SQ/DL
Warm-Up
Leg Extensions: 20x20, 30x20
Lying Leg Curls: 20x20, 30x20
Reverse Hypers: 45x15, 55x15
Front Squats
45x5
95x3
135x1
135x5
155x5
175x5
Speed Deadlifts(standing on Mini-Band)
135x3
225x1, 10 sets
5 sets done conv and 5 sets done sumo
Glute-Ham Raises
BWx3x10
Multi-Hip Machine
40x2x20(all 4 ways)
1-Legged Leg Extensions(plate loaded)
25x2x15
each leg
1-Legged Seated Calf Raises
50x3x20
each leg
ABS
(That was it. Everything felt good, nice fast paced training session.)
[quote]NIsrael wrote:
nice work man[/quote]
Thanks a lot :), I was beginning to wonder if anyone was reading this lol
Monday 9/16/13 Bench
Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Mini-Band Pec Flyes: 2 sets of 20
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x5
235x5
245x3
Incline DB Press
45x12
55x10
65x8
One-Arm Pec-Dec Flyes
30x20
45x20
60x20 each arm
Wide-Grip BB Upright Rows
65x3x10
Machine Shoulder Press
60x12
70x12
80x12
One-Arm Cable Side Raises
10x2x12
(That was it. Was out in the sun all day at work today and my energy just felt drained.)
Wednesday 9/18/13 Bench
Rotators: 2 sets of 15
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
added Inzer Denim shirt and 2 Board
315x5
340x3
370x3
405x2
Close-Grip BP w/Slingshot(thumb-Length from Smooth grip)
275x2x3
One-Arm Pec-Dec Flyes
45x20
60x20
each arm
3-Way Shoulder Raises
10x2x15(Front/Side/Rear)
Abs- 100 reps
(That was it. This is the first time I have been in a shirt in months, everything felt pretty good too. I normally do more chest and shoulder movements on this day but it was getting late and I also done some benching Monday.)
Thursday 9/19/13 Lower Accessory
Warm-Up
Leg Extensions: 20x20, 30x20
Prone Leg Curls: 20x20, 30x20
Front Squats(paused on a parallel box)
45x5
95x3
135x1
155x3
175x3
195x3
215x3
no gear
Speed Deadlifts(w/stiff thick squat bar) Hook grip
135x3
250x1, 10 sets(5 conv, 5 sumo)
Glute-Ham Raises
BWx8
BWx6
1-Legged Leg Press(body masters pin selected machine)
100x15
150x15
200x15
each leg
Adducter/Abducter Machine
110x20
125x20
both in & out
Calf Presses(on leg press)
230x3x25(2 legged)
90x3x25(1 legged)
Abs- 100 reps
(That was it, everything felt nice and strong. Could’ve went heavier on the front squats but my hips started bothering me a little, but not as bad as it has been.)
Saturday 9/21/13 Bench accessory
Rotator Cuffs
Reverse Mini-Band Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x3 added Reverse Min-Bands here
295x3
315x3
Mini’s took off 90lbs at the bottom and fully deloaded at the top
Ez-Bar Skullcrushers
70x12
80x12
90x12
Medium-Grip Pulldowns(alternated from the front to behind the neck) plate loaded
90x12
100x8
110x6
One-Arm DB Rows
50x12
60x12
70x12
each arm
Mini Band Pull-Aparts
3 sets of 20
One-Arm DB Preacher Curls
25x3x12
each arm
Neck Raises
25x2x20(front & back)
Abs: 3 sets of 20
(That was it, everything felt nice and strong, and the accessory work left my muscles really pumped.)
Monday 9/23/13 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
210x5
220x5
230x5
240x5
250x5
Low-Incline DB Press
50x3x12
Med-Grip Pulldowns(plate loaded)
110x3x12
Seated Cable Rows(plate loaded)
110x12
120x12
130x12
Face Pulls
20x12
30x12
40x12
(That was it. Couldn’t make it to the gym today, so I lifted at my house. My cable machine is plate loaded and it’s not nearly as smooth feeling as the gyms cable machines and the weights feel heavier then a normal cable machine.)
Wednesday 9/25/13 Legs
Leg Press(plates on each side)
1PLx15
2PLx15
3PLx15
4PLx15
5PLx15
6PLx15
7PLx15
8PLx12
1-Legged Leg Extensions
30x3x12
each leg
Box Squats 135x5
225x3x3
(That was it, squats was really hurting my left hip today. I could still feel it on the leg press but it was more toralable.)
Friday 9/27/13 Lower Accessory
Warm-Up
Leg Extensions: 25x25, 35x25
Lying Leg Curls: 25x25, 35x25
Front Squats(paused to a parallel box)
45x5
95x3
135x1
145x5
155x5
165x5
175x5
185x5
Dimmel Deadlifts
135x10
155x10
175x10
1-Legged Standing Leg Curls(plate loaded)
20x15
30x15
40x15
each leg
4-Way Hip Raises w/Mini Band
2 sets of 20(all 4 ways)
1-Legged Standing DB Calf Raises
30x4x20
each leg
Abs 3 sets of 20 reps
(That was it, lifted at my house today. Everything felt good today started feeling the hip a little on the last set of the front squats.)
I’ve had some personal issues going on the past couple of weeks and that’s the reason for the odd looking training weeks(still been getting work in), but next week I will be back on the original plan
Mon- Bench
Tue- SQ’s/DL’s
Thu- Speed Bench
Fri- lower Accessory
Thursday 10/3/13 Speed Bench
Warm-Up
Standing Rotators: 3x15, 5x15
Side Raises: 5x12, 8x12
Mini Band Pec Flyes: 2 sets of 20
Pulldowns: 50x12, 70x12
Speed Bench Press(vs Dbl Mini’s)
45x3x5 added mini bands here
95x3x3(Comp grip)
95x3x3(POR grip)
95x3x3(Thumb-Length from smooth grip)
Incline DB Press
50x12
60x12
70x8
Overhead Seated Tricep Extensions
70x12
80x12
90x12
Wide-Grip Pulldowns(plate loaded)
100x12
120x12
140x12
One-Arm DB Rows
70x3x12
each arm
Mini Band Pull-Aparts
3 sets of 20
(That was it. Lifted at my house today. Everything felt good.)