OHP Deload
Warmup 45/5
5/3/1 50/5,60/5,70/5
BBB 60/10/2 3 sec negatives
Chest supported row 55/10/2
Arms…
Abs…
will edit
New working maxes
Deadlift 293.5
Squat 212.5
Bench 171.5
OHP 126.5
Deadlift percentages for today
190,220,250,singles 270,290
Deadlift
warmup 135/5,155/5
5/3/1 190/5,220/5,250/15PR which adds up to a 374.88 max
Boring But Big 145/10/5 Extreme low back pumps
Skipped the singles decided to focus on the reps since im cutting
Back extension 10/5
Cardio went and played 2 games of full court basketball really pushing myself 9 or 10 out of 10 intensity had problem guys just werent passing me the ball playing 1 on 1 forgetting to play D
Bench
warmup 45/5,65/5,95/5
5/3/1 110/5,130/5,145/10 really felt way too heavy i think its the dieting
Boring but Big 85/10/5 thumbs width from smooth area
Chest Supported Row 65/10/5
Arm triset
Close grip Bench 105/8,110/6,115,4,120/2
Ez bar curl 2 10s/8,+2.5 every set
Lateral Raise 15s/8,15s/6,25s/4,25s/2 somebody had the 20s decided to go up wasnt bad
Diet for today
half a block of cheddar cheese
3 Eggs with a pat of butter
1 banana
Protein shake 2 scoops of whey 1 banana 1 peach
3 servings of turkey 85 lean
Upper body cardio 10 rounds of 5 sledgehammer swings each side + 5 10 lb med ball slams
Squat Day
warmup 45/5,95/5,115/5
5/3/1 140/5,160/5,180/10
BBB 105/10/5
Glute ham raise 10/5 really feeling it just above the knee
Side bend 40/10/5 each side
treadmill 2 sprints 1 min at 9 mph 2 min rest at 3 mph 5 min warmup and cooldown
Military Press day
warmup 45/5,65/5
5/3/1 80/5,95/5,110/10
Boring but big 65/10/5
Bent Over Row first 2 over rest underhand
95/10/5
Arms
Close grip 110/8 someone took the bench just so i went to dbs didnt feel like putting the weights back on 50/6,55/4,60/2 actually felt better than barbell gonna just do these from now on
Ez bar curl standard way
Lateral Raises 15/8,20/6,25/4,30/2
1 arm clean and press R 60/5/3 L 60/5,55/5/2
Situp on glute ham raise 10/3
Deadlift day
Warmup 135/5,155/5,185/3
5/3/1 205/3,235/3,265/8 could have gotten 12 i think wanted to save something for the singles
Singles 295/1 flew up i mean fast… 315/1 no grinding at all put a belt on though think i can hit at least 335
BBB 155/10/5
Back Extension 10/5
1 Arm Deadlift 60/10/5 each side
Bench day
warmup 45/5,65/5,95/3
5/3/1 120/3,135/3,155/8
Singles 160/1 easy 170/1 easy if i had a spotter think i could get a new max 531 must be working
BBB 95/10/5
SS with Chest Supported Row 60/10/5 i dont count the rowing device just the weight
Arms
Close grip BEnch dbs 50/8,55/6,60/3 1,60/2
Ez Curl 2 10s 2.5 each side added 2.5 every set
Lateral Raise 15/8,20/6,25/4,30/2
Leg Raises Straight leg 10/2 bent 10/2 half and half 10/1
Goals to be accomplished the first week of school in the fall
Bench 200
Squat 250
Deadlift 350
Military 150
Military Press day
warmup 45/5,55/5,65/3
5/3/1 90/3,100/3,115/3 im starting to just get required reps 3 week and hit the singles
singles 120/1 grinded it shouldnt have been that heavy, 125/1 flew up
BBB sets 65/10/5
Barbell row underhand 85/10/3,75/10/2
Arms Curl same as earlier workout this week
Close grip Bench 50/8,55/6,60/4,60/2
Lateral Raises same as earlier this week
Sunday’s squat workout
Warmup 45/5,95/5,115/3
5/3/1 150/3,170/3,190/3
singles 195/1,210/1 had to grind both it had been a while since i went heavy on squats needed to push my knees out more
1 arm db snatch R70/5/3 L65/5/3 trying these before BBB
Front squat replacing BBB with this 85/10/5 hurt my thumb so i went to the arms crossed version definitely hit the abs there still hurting
Glute ham raise 10/5
Bench day
warmup 45/5,65/5,95/3
5/3/1 130/5,145/3,165/8 RM of 209
BBB 85/10/5
Forgot Lat work will just do it tomorrow after DL want to set a new RM
Arm Triset
Bicep Curl same as saturday felt easy try to bump it up next week
Close grip bench 50/8,55/6,60/3 1,65/0 failed
Lateral Raise same as saturday
Deadlift day
Power Clean 45/3,65/3,95/3,115/3,135/3/3
Deadlift
warmup 135/5,155/5,185/3 all double overhand
5/3/1 220/5,250/3 for an overhand PR, 280/9 mixed grip PR
BBB 145/10/5
Glute ham Raise 10/5 saw a video on elitefts about going all the way to vertical need to try that on these
Kroc Row warmup 40/10 each side
R 70/20 L70/8,7,5
Leg Raise bent knees 10/5
Military Day
Press warmup 45/5,55/5,65/5
5/3/1 95/5,110/3,120/5
Kroc Row R70/21 L70/9,8,4
DB Press 35/10/2,30/10/2,30/6 4
Arm Triset
Close grip barbell 225/8,120/6,125/4,130/2 increase next week
Ez curl (done til failure then gironda perfect curled) started with 25s each side moved up 5 everyset
Lateral Raise 15s/8,20s/6,25s/4,30s/2
Straight Leg Raise 10/3
Squat day
warmup 45/5,95/5,135/3
5/3/1 160/5,180/3,200/8 huge PR could have gotten more if wrist wasnt hurting
Power Clean 115/3,135/1,145/1,155/1 PR, 165/0 failed it had been awhile since i did these as i had been doing more hang cleans i think i like these better
Front squat 95/10/4,85/10/1
Glute ham Raise 10/3 started doing these to almost vertical made it a completely different exercise
Rep maxes after cycle 2
Squat 200/8=253
Deadlift 280/9=363
Bench Press 165/8=209
Military Press 120/5=140
Projected maxes after first cycle
Deadlift 270/10=359.91
Squat 190/5=221.63
Bench 160/6=191.97
Military Press 115/8=145
Squat went up 28lbs
Deadlift went up 3lbs
Bench went up 17lbs
Military is down 5 im going to chalk it up to a bad day
decided to do 5s this week and deload the next as i will be on vacation and dealing with a crappy hotel gym
Bench warmup 45/5,65/5,95/3 technique really felt good hitting upper abs and straight line pressing
5/3/1 115/5,135/5,150/11 RM of 205
doing something new on assistance still five sets but the first set is more intense
DB bench 60s/10,45s/10/4 going to try to add a rep a week
Kroc row R70/19 3 drop the bell and picked it up within 5 sec L70/10,6,6
Arm Triset
Close grip bench 120/8,125/6,130/4,135/2 need to be more strict on not bouncing the weight tightened it up on the 2 set
Ez curl 27.5 on each side/8,30 each/6,32.5 each/4,35 each/2
Lateral Raise 20s/8,25s/6,30s/4,35s/2 switch to Front raises next workout
Straight Leg Raise 10/5
pretty shitty workout yesterday
Power clean 45/3,65/3,95/3,115/3,135/3/3
Deadlift warmup 135/5,155/5,185/3 felt way too heavy
5/3/1 200/5,230/5,250/5 just really felt like shit today think my eating was off and my sleep has been terrible lately
Olympic squats ass to calves 115/10,95/10/2
Kroc row R70/10 said screw it im going to switch my days so military goes with deadlift also im going to start doing 3 sets on assistance work and do the non competetive lifter program out of 5/3/1 for powerlifting switching 5 week and 3 and doing singles 5/3/1 and 3 week