Thursday:
Floor Press: 135x5
155x5
185x5(all warm up sets done with close grip)
205x3
215x3
225x1
235x1
245x1
255x1PR
265x1PR
Reverse-band bench: 225x5(x5), 185x8(x3)
Bat wings: 3x15sec. @45s
I’m really happy with 265 considering 255 was a PR. I guess I’ll keep floor press in for another 3 weeks and see where it takes me. I’m thinking 225x5 next week.
Friday:
Sumo DL: 225x5
245x5
275x3
295x2
315x1
335x5
Oly Squats: 225x3, 255x3, 275x3, 295x1, 315x1, 225x12-15*
GMs: 135x10(x3)
Monday: skipped school and trained at home…
3-grip BP: 155x3(x3), 175x3(x3), 195(x3)
Various cable pulls: 4x10-12
Kroc rows: 65x30
Tuesday:
Squat (SSB attachment): 135x8
185x5(x2)
225x3
275x1
295x1
Belt and wraps added
315x1
345x1
365x1PR
Front Squat: 135x10, 155x10, 175x10
Stiff-leg DL: 135x8, 185x5, 225x5
standing crunches: 3x10
weighted planks: 3x30sec. w/ 45lb plate
I was really surprised to get the 365, especially with that bar set up. I couldn’t even get 365 with the straight bar not too long ago so this is a huge PR for me right now. I haven’t decided yet which ME exercise to move to next but I’m thinking a low box squat. I’m also wanting to put my speed squats back in on fridays and work on this stiff-leg thing I want to work on.
So I had a crazy weekend last week and didn’t train again until tuesday. 4, 12 hour days of preping and laying sod didn’t allow me much time for training so oh well. My tuesday session went pretty good though.
Tuesday:
Low Box Squat: 185x2(x4), 225x5, 245x3, 275x5(rep PR)
BP: 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 205x3, 225x3
SLDL: 185x5(x4)
Thursday:
OHP: 95x3, 105x3, 115x3, 95x3, 105x3, 115x3
BP (3 sec. pause): 135x3
155x3
185x3
fat grips put on to make it a little harder
185x3
195x3
205x5
Close-grip BP: 135x10, 155x8, 185x6
Cable rows: 3x12
Friday:
Oly Squats: 185x5, 225x3, 245x3, 195x2(x4), 225x2
Block Pulls (4" from knee), 225x5, 245x3, 275x3, 315x1, 335x3
SLDL: 185x5, 195x5(x2)
ABZ till it hurt.
Monday:
Did some speed bench sets at school then finished the workout at home later. Also, not the typical monday workout because I worked out with my little brother so he would do something.
Squat (light): 185x5, 205x5, 225x3
3 sec. pause BP (with fat grips): 155x5, 185x5, 205x3, 215x5
Speed DL: 225x3(x2), 275x3
Wednesday:
Worked out with liquidmercury today and wanted to puke by the end. I don’t know if it was the workout or the exercises I wasn’t used to but my ass was kicked.
Squat w/ chain (50lbs): 135x5, 185x5, 225x5, 275x1, 315x1, 335x1, 355xfail
SSB GMs: 130x5(x5)
Hyperextensions w/ SSB: 4x10
Standing cable crunches: 4x10
Leg Press (w/ silver bands doubled up): 3x8 with 2 plates
Had an awesome workout and decided to add another day of back work and several days of core work. Everything I did was limited by my ab strength and it was very frustrating. So now it’s time to make it happen.
Friday:
OHP: 95x3(x2), 105x3(x2), 115x3(x2), 95x3, 105x3, 115x3
BP: sets of 3, but I don’t remember.
The only other thing I remember from this day was doing close-grip BP and rotator cuff work between sets.
Monday:
Speed BP (medium, wide, and wider grips): 155x3(x3), 175x3(x3), 185x3(x3), 205x1, 225x1, 245x1*
Cable Pulldowns: 4x12
Second workout done at home 5 hours later.
Bent rows: 95x15, 135x12(x2), 155x8
Band assisted pull ups: 4x12
Tuesday:
Close stance box squats: 185x5, 225x5, 245x5(x2)
GMs: 135x8, 155x6(x3)
SLDL: 155x5, 205x5
Zercher bar carries: 155x40 steps(x3)
Weighted Planks: 45x30sec.(x2)
Weighted crunches: 25x12, 25x10-no weightxfailure
Been a crazy few days. My hammies stayed sore until today and haven’t had much energy to do anything. I still got in some good work today and I’m planning a big day thursday for bench with a wide grip to see what I can get and then I’m staying away from singles for a while. I’m going to stick to 3s and 5s from now on and see what happens.
Thursday:
BP: worked up to 275xfail with wide grip
Wide-grip 2 board: 205x5(x5)
Close-grip 2 board: 185x6(x4), 155x10
dips: 3x10
hanging snatches: 95x6(x3)
Friday:
Box squats: 185x2(x2), 205x2(x2), 225x2, 185x2, 205x2, 225x2
Deficit DL 2": 225x1(x8)
15" DL: 275x3, 315x3, 335x3(X2)
Wrapped two light bands around my neck and feet for a wierd GM SLDL that hit my lower back pretty good and finished it off with abs before I got a migraine and passed out for an hour. Fun night.
Monday:
Speed BP: 175x3(x3), 185x3(x3), 195x3(x3), 205x1, 225x1(x2)
Lat pull-downs: 6-7x10
Weighted deline abs: +25x8(x3), bwx10
Tuesday: Time to use my new GHR!!!
Close-stance squat (w/ low box): 185x5
kicked box away
225x2
245x3
275x3
315x3
315x3
225x6-10 I don’t know how many reps, but I went for an 8 RPE.
First set of 315.
I just want to point out that the band in the background is Textures and their new CD is the best thing out right now. PROG metal at its finest.
GHR (low setting): 3x8-10
Back raises: bwx10, +45x10(x3)
Abs on GHR: 1xfailure
I was exhausted after this. Maybe my GPP is low, but this was a big workout for me. I’m hiring Mike Tuchscherer as of Nov. 27th for 4 weeks. That is all I can afford, but it’ll be well worth it.
Thursday:
OHP: 95x5, 105x5, 115x5, 95x5, 105x5, 115x5
1.5 Board BP:
Close-grip
135x5
185x5
Medium-grip
Wide-grip
225x3
245x3
255x3
245x3
205x8
Dips: 12 reps at bw, 25x6(x3)
Hang-snatches: 95x6(x3)
Banded wide-grip pullups (light band): 4x12
Rows: 4x8-10
Back Raises: 3x12-15
Really trying to up the back volume. Monday I got in 70 total reps in pulldowns and today got in around 100 in total pulling. Great workout and really looking foward to getting my core out of this weak stage so I can get the weights moving up again.
Friday:
Wide Speed squats: 185x2(x4), 205x2(x4), 225x2, 245x1
Speed DL: 225x1(x2), 275x1(x6)
15" DL: 315x5, 335x5, 365x3PR
Back raises (w/ light band): 3x10-12
GHR sit-ups: bodyweight for 12, 25x10(x2)
GHRs: 3x8-10
Man, from watching your vids it looks like you’re cutting your sets WAY too short. Each filmed set looks like you could do at least double the reps where you stop. If you pushed yourself your gains would skyrocket.
You know I was just thinking that tonight while doing the block DLs. I have a video of the lift and while it felt hard, it looked fairly easy. I think I have a hard time letting the speed slow down to a grind. I appreciate the response, I’ll post the video sometime tomorrow.
I was thinking specifically of the squat with 3 plates and the floor press with 2 plates. It looked like you could’ve done at least 6 on either, but you stopped at 3.
Monday:
Speed BP: 185x3(x3), 195x3(x3), 205x3(x3)
horizontal pulling: 4x10
verticle pulling: 4-5x10
Decline abs: 25x8-10(x4)
45 back extension: 55x8-10(x3)
Tuesday:
Box (13") squats oly stance: 185x5, 205x5, 225x8
GMs to pins: 185x5(x4)
GHR: 4x6-8
Standing cable crunches: 4x10
weighted planks: 45 for 30 sec.
@whiteflash: yea that set on squats look way easier than it felt and after I watched the video I did another set, but I understand what your saying. I think I’ve been a little too cautious with my lifts and when I feel form break down I usually quit. We’ll see how Mike programs my training, but if there’s a prescibed @10 RPE on there I’ll be sure n’ bust ass and post a video lol.
Thursday: “Thanksgiving”
OHP: 3x4 @ 135
BP: close-grip - 135x5
155x5
185x5
medium-grip
wide-grip
205x8
JM press: 135x6(x4)
cable rows: 4x10
blast-straps external rotation: 4x10
Wide box squats: 185x2(x4), 205x2(x2)
Rack pulls (18") w/ light bands: 245x5(x2), 285x3, 335x2
back extensions: 1x10 (w/light band), 2x10 (w/light band 30lb)
GHR: 3x6
Planks: 1x30 sec., 1x30 sec. ( 45lbs), 1x35 sec. ( 70lbs)PR
ab-wheel: 3x10
hanging leg-raises: 3x10
Monday:
While at school I did a small GPP workout.
side lying external rotation: 3x10
facepulls: 3x10
decline abs: 3x10
Later at home I did my bench training.
BP 3ct pause: 185x3, 205x3, 225x4(@8), 215x4(@8)
BP monster mini: 135x5, 185x4, 155x4(x3)
DB extensions: 45s for 8 reps (x4)
Tuesday:
Squat w/ light band: 185x5, 225x5, 245x3
275x5 @8
275x6 @9
Deficit DL (2"): 245x5, 265x3
295x4 @8
295x4 @9
lunges: 3x6 30s
Thursday:
Close-grip BP: 185x3
205x3
225x4(x2)@9
2-board BP(medium grip): 185x5
205x5
225x4 @9
OHP: 95x5, 115x8(x2)@9