Squat day
warmup 45/5/3,95/5/3,135/5
5/3/1 170/3,195/3,220/4 really looking forward to going back to the college gym and being able to use a power rack rather than a squat rack plus having a spotter
Front squat 135/8,115/10,115/8 need to work on pushing my knees out on these
Good morning 105/10,65/10/2
Back extension 10/5 paused at bottom
Side bend 60/10,30/10/2
Military Press
warmup 45/5,65/5/3,85/5/3
5/3/1 100/3,115/3,130/5
Singles 140/1PR,150/1PR 185/0,165/0
total chins 13
DB Bench 50s/10 paused,70s/10 touch and go, 50s/10 paused
Chest supported Row 90/10,120/10,90/10
Deadlifts warmup 135/5,155/5,185/5
5/3/1 225/5,260/3,290/3 this hurt in my groin and has hurt for several days after it felt like my dick was going into my balls not sure wats wrong im going take 2 weeks w/o squats and deadlifts and see if it gets better
Bench day
warmup 5 minutes on the bike 1 set of 10 hyperextensions, 8 situps on hyperextension, 5 fist pushups, 5 speed squats, 5 straight leg raises, 5 close grip explosive pushups on bench will build all of this up
Bench
warmup 45/5/3,65/5/3,95/5/3,115/3/3 1 chin between every set
5/3/1 140/5,160/3,180/5 touch and go all others paused 1 chin between every set
wide grip bench 115/10 paused, 145/10tng,115/10 paused
Kroc Rows 60/10,R80/12,L75/12,50/10
Spread eagle situps 6,1 hips really hurt good need to get better at these
Assitance work
Leg extensions 5 sets worked up to 200/8
Seated Leg Curls 5 sets worked up to 170/8
Pin wheel curls going to drop these because i cheat bad on them just hammers instead
Rolling tricep extension 15s/8,20s/8
Military Press warmup
15 back extensions
10 incline situps
8 fist pushups
5 straight leg raises
10 speed squats
5 close grip bench plyo pushups
military press
warmup45/5/3,65/5/3 did 2 neutral grip chins between every set
contd 95/5/3 1 n grip chin between every set
5/3/1 105/5 chins contd, 120/3, 135/5 arched back to much on these
DB bench 50s/10,75s/6,50s/10
Chest supported row 90/10,125/8,90/10
Rolling tricep extension 15s/10/2,20s/10,6
Side bends 50/10,70/10
Deadlift day
i wanted to bench with my training partner david thursday so i decided to deadlift today
warmup 135/5/3,155/5/3,185/5,185/3/2
5/3/1 235/3,265/3,mixed300/5 something still feels tweaked here need to work more on recovery need to work technique more
Paused Olympic Squat 95/10,145/6,95/10 first set hurt in the groin area rest felt fine
Romanian Deadlifts 95/10,135/10,95/10 need to push the weight on these
Kroc row Both 50/10,R85/15 rested weight on floor twice really felt heavy,L80/10 need to work these in 6-10 range now on
finally went to the doctor i have a pulled/strained groin he said 10 days no squats im going to round it up to 2 weeks then i have to do bodyweight squats for awhile then work up to the bar then light squats and deads im going to start doing light pullthroughs and band good mornings in 2-3 weeks im also going to switch to 3 day a week training and do westside for skinny bastards
Tonights workout
Incline Bench
45/5/3,65/5/3,95/5/3,115/5,135/5,155/5,165/3
Lat Pulldowns 80/10,110/10,140/6,110/10,80/10
DB bench 50s/10,75s/7 need to definitely drop these because i have to deadlift the weights up
Face Pull 10/5
Easy arm and lat work
Lat pulldown 40/10,60/10,80/8,60/2/2
Tate press 20s/10,25s/10,30s/10,35s/10,40s/8
Barbell curl 30/10,40/10,50/10,60/8,40/10
Rehab work Box Squats bar/5/8
Pull through20/10/5
Banded good morning black band10,15/2
Max effort bench
Incline Bench 45/5,65/3,95/3,115/3,135/1,155/1,175/1,185/1,195/1
Seated Cable rows 80/10,90/10,100/8,90/6
called it a day and went and shot basketball
Yesterday did back and traps bodybuilding style
Started with my rehab work
box squats 45/5/3
Pullthroughs 40/10/5
Banded good mornings 2 black on bottom slot of power rack/10/3
Tate presses 20s/10,25s/10,30s/10
Machine row 115/10/3
Cable seated row 120/12
Kroc Row on bench B80/10R804/15L80/12
Trap bar shrug 225/12,275/9,10
Upright row 95/10 this set looked more like a high pull85/10 decent form
was lifting with my buddy taylor who played college football really felt good to have somebody to compete with in the weight room
today speed bench heavy triceps
did the same rehab work as yesterday except 5 sets on box squats
Speed bench 120/3/9 3 different grips
Lat pulldown 60/10,70/10,80/10,100/10
Rack lockouts worked up with triples to 205/3, then hit 225/1
Tate presses 20s/10 ran the rack all the way up to 40s/10
Face pulls 40/10/5
Max effort
When i got to the gym my buddy was warming up with 135 so i just jumped in
Decline bench 135/3,155/1,175/1,185/1,195/1,205/1,215/1,225/1,235/0 lost focus got it two inches and failed
Wide grip bench 115/10,135/6,155/6
Rolling triceps 15/10/2,20/6,15/6,15/8
Macine row 90/10,120/10/2,100/10
Side raise 20s/8,20s/8
Face pull 40/10/4
Pull through ss with cv deadlift 3sets 40/10 each
Lower body rehab 5/5 box squats
40/10/5 CV deadlift ss w/ pullthroughs
Banded good mornings 10/5 two black bands
Extra workout upper
DB bench upper body 25s/25/3
100 reps tricep pushdowns 40lbs
100 reps red band pullaparts
100 reps ab pulldown 60lbs
warmup Banded good mornings 1 black/10 2/10,3/10,4/10,5/10,6/8
Messed around with arched back good mornings had trouble figuring out form so i went to the standard ones (wide stance)
worked up in 3s to 185 then 205 for 3 max strain going to lay off these for awhile cuz it mildly aggrevated my groin and just build up abs cuz that seemed to be the weak point
CV deadlift 40/10/5 ss w/ pullthroughs
Ab pulldown 60/10/5 need to up the weight not really feelin it
Speed bench day
warmup box squat (checked and the box is below parallel)5/5 ss w/ Banded good mornings 3 blacks/10/5
Bench 9 sets of 3 w/3 different grips 100lbs 2 sets of 5 with 120 the sets got faster as i went on
DB row 50/10,95/6 L95/6,R110/6
Mid range close grip lockout worked up in 3s to 185/2
Illegal wide bench 135/6,155/6,165/6
Rolling tricep extensions 15s/10,20s/10/3,15s/10/2
Hammer curls 25s/10/3
Red band pullaparts 10/5
Shitty workout today my plan looked really good on paper but wasnt well thought through
Decline bench worked up hit 185 then went straight to 225 hit it then tried 245 got it about 3 inches immediately tried 235 and failed
Illegal wide bench 135/6,155/6,175/3 failed the fourth rep these will be dropped as they hurt my shoulder
Reverse Grip bench 135/6,145/6,155/1
T bar row machine just going to use the weight i put on 70/6,95/6,120/6
Called it a day had a terrible night
Going to go back to 531 and do good mornings as the main lift until my groin is healthy im having trouble regulating westside volume and wanted to go back to the 531
First day back on 531
Squat warmup 45/5,65/5,95/5,115/5,135/5
5/3/1 155/3,180/3,205/5 experimenting with a new closer stance
Good morning 65/10,115/10,65/10
Hise shrugs 45/15,65/15,85/15
Farmers Walks 120s for two trips of about 15 ft
Then i went and did 3 rounds on the heavy bag of around 50 hard punches
Deadlift and military press day
Military press 45/5,65/5,85/3
5/3/1 100/3,110/3,125/5
Deadlift 135/5,155/5,185/3
5/3/1 225/3,255/3,290/5 used belt and mixed grip on all work sets trying to learn how to use belt
Bent over row torso parallel to the floor 95/10/2,135/6 i didnt like these as i had trouble feeling it im going to try a 45 degree arched back style
Side bend 40/10/2,65/10
went to eat and came back and hit
military press 95/10/2,95/6
Decline situp at setting 1 19 total reps
Bench 45/5,65/5,95/5
5/3/1 115/5,135/5,155/12 RM of 216.9
Squat 45/5,65/5,95/5,115/5
5/3/1 145/5,170/5,190/5 by this time i was sweating hard and the university gym is against chalk and the bar was slippin out of my hand and around on my back
Side bend 40/10,70/10,40/10
Good morning 95/10,115/10,135/10w/belt
Decided to enter fat loss mode im going to eliminate all carbs except post workout carbs and do conditioning 4 nights a week