7/5/10
AM
20 min. fasted SS
PM
1a. Hill Sprint
1b. 15 Pushups
5 rounds
7/6/10
Bench 5x145, 5x165, 7x190
Chins 12x5
CGBP 3x5x155
WGBP 3x5x155
BB Shrugs 3x10x225
Dips 3x5xBW
7/7/10
Squat 5x215, 5x250, 7x285
Pause Squat 2x5x225
SLDL 3x10x135
Decline Sit-ups 30xBW
Everything felt pretty good. Squats were easy and I probably had 13-15 in me
Later
ROTC Stuff
7/8/10
Ran like 4 miles with a friend
later
ROTC Stuff
7/9/10
Press 5x95, 5x105, 6x120
Chins 30ish in a couple of sets during press
DB SHIP 8x35, 13x45 DS ?x35
DB Rear Lat Raise 15x30 DS ?x20
Dips 10xBW, 8x+25 DS 10xBW
Cable Pushdowns Vgrip 15x140 DS ?x100
Didn’t feel great going in today. Felt better after getting the pressing out of the way
7/10/10
Deadlift 5x255, 5x290, 7x330
Speed DL 3x3x225
Seated Calf A few sets of 10
Leg Press 10x4pps, 10x5pps, 6x6pps
The 330 set on deadlift honestly felt like an empty bar. I could have probably gotten 12-15, but I’m saving my battles for the 5/3/1 day. Going to see Predators today I believe
7/11/10
5 Hill sprints
7/12/10
JM Press 8x95, 8x135, 9x155
BB Curl 8x65, 8x75, 9x85
Dips 8xBW, 8x+25, 6x+35
DB Preacher Curl 8x30, 9x35
Rope Cable Pushdowns 10x80, 8x100, 10x120, 18x70
Seated Calves 12x45, 12x70, 12x80
Leg Press Calves 12x1pl., 15x2pl.
BB curls were pretty strict. Focused on a slow eccentric on most things
Later
30 min. SS
7/13/10
Squat 3x225, 3x275, 3x315(belt on), 1x345, 3x365 PR
Leg Press 8x4pps, 8x5pps, 9x6pps PR
Leg Ext. 10x90, 10x120, 10x150
Squats felt really good and I hit a big PR. Leg exts had a really slow and controlled negative.
Later
30 min. SS
7/14/10
Bench 5x165, 3x185, 3x205, 2x215, 1x225, 1x235 PR, 1x245 PR
DB Flat Bench 8x55, 8x65, 8x75
DB Fly/Press Hybrid 8x30, 8x40, 7x50
Pause Bench 2x5x135
Dips 5xBW
Pretty damn big bench PR. I think I’ve got at least 5-15 pounds more in me if I had some form help and a person I could trust with a lift-off. I like the flys, but need to work on the form some. Currently starting carb backloading for a while
Later
30 min. SS
7/15/10
Deadlift 3x315, 2x365(belt on), 1x405, 1x430 PR, 1x445 PR
Horizontal Row(close grip) 8x90, 8x120, 7x150
Seated Calves 10x45, 10x70, 12x80
T-bar Rows 8x2pl., 8x3, 7x3+25
Pullups 8, 5
Got a 20lb PR on deadlift today. If I had chalk I could probably have gotten more. It’s looking very possible that I’ll hit my goal of 500 before the end of the year. The hor. rows had a very slow ecc. as did the calves. The t-bar rows weren’t great due to my current gym sucking ass and not having equipment.
Later
30 min. SS
7/16/10
Military Press 5x95, 5x115, 1x135, 1x145 PR, 1x155 PR
Rear Delt Fly Machine 10x40, 10x60, 17x80
DB Lat. Raise 10x25, 10x30, 12x35
Leg Press Calves 10x1pps, 10x2pps, 12x2.25pps
BB High Pulls 10x45, 10x65, 10x85
Press PR. My press is still horrible, but considering how fucked up my shoulder was as a kid, I’ll take any progress I can get
7/17/10
Squat 5x135, 5x185, 3x5x225
Bench 5x95, 5x135, 3x5x155
Chins 5x5xBW
Seated Calves 12x45, 12x70, 12x80
First time I’ve taken a deload in a long time. I really needed it after going for PRs this week. Next week starts something new
Solid squats, deadlift, and benching man! Lol, lots of PRs lately, keep it up
Thanks man. I’m still hitting a lot of prs, and I mean for that continue on a regular basis. Once school starts it should be even better considering how much food I’ll be consuming
7/18/10
6 Hill Sprints
7/19/10
W1C1
Bench 5x150, 5x170, 10x195
BB Row/Shrug Hybrid 5x185, 5x225, 4x275, 5x225
DB Incline Bench 10x40, 10x50, 8x60, 8x70
Bench felt great. I had at least 2 more in me. DB Incline was easy as well, could have gone higher
7/20/10
W1C1
Squat 5x235, 5x270, 7x310 PR
Oly Style Highbar Squat Dropset 10x225, 10x185, 10x135
Seated Calves 10x45, 10x80, 10x90
Hack Squat Machine 10x1pps, 15x2pps
I had at least 3 more reps in me at 310 but my head felt like it was going to explode. The highbar dropset was painful as all get out. But it’s good, I need to start doing higher rep leg work. After the second set of hacks, I was dead
7/21/10
Power Clean 5x135, 3x155, 1x165, 1x175, 1x185, 1x195 PR, 1x200 PR
BB Rows 5x185, 5x225, 5x275 PR
Pullups 6xBW, 5x+15, 3.5x+25, 6xBW
Strict BB Curl 8x45, 8x65, 8x75, 7x85 PR
I actually have a video from today. I’ve never done it before, so I hope it came out alright. I’m going to try to get better at cleans, mainly because I can. I have absolutely atrocious form on cleans, but I figure it just means I’m all that much stronger if I have no form. My left knee is bothering me from squats yesterday, so it’s hard to get low. Rows felt good today.
Well, apparently I’m too stupid to be able to load a video on here. If anyone has any advice, I’d appreciate it. I’m using AVS free whatever to make it. I have no real idea what I’m doing
Edit: holy shit this stuff is ridiculous, now it’s working