Wednesday diet
breakfast 6 organic eggs 4 slices of cheese
Snack 1 whey shake 2 scoops
Snack 2 whey shake 2 scoops
Snack 3 can of chicken
Dinner 2 turkey patties 85 lean 3 slices cheese
Thursday training
Military press 45/5,65/5,85/5
5/3/1 90/5,105/5,120/6
Deadlift 135/5,155/5,185/5
5/3/1 210/5,240/5,270/5 had trouble with my technique on these eventually just got warmed up, took my shoes off and sped up the negative to the point of just about dropping the weight
Wide grip bench 135/10/2 these felt hard need to work on them
Kroc row 60/10 both
Farmers Walk 120s/40 feet,60 feet these are guesses feet wise it was from two red lines the first set 3 the second set. This was a semester goal for me so i guess now its and back…
I need to start training at non-peak hours so i can get away with taking my shoes off at least for squat and deadlift
Diet
Breakfast 4 eggs 6 pieces of bacon
Snack 1 whey protein
Snack 2 whey protein
Snack 3 serving of peanuts + serving of sunflower seed kernels
Snack 4 whey protein
Friday car push sprints
Toyota matrix 7 pushes plus probably five warmup pushes till i found the distance i wanted and started counting
Saturday Waking bodyweight 225.9
Sunday waking bodyweight 224.8
Monday 224.2
Bench Day
45/5,65/5,95/5 really tight form shoulder blades really retracted
125/5 good form again,145/8 messed up here got in a groove and kept going,165/8 terrible form on these spotter gave me the lift weird and i lost tuck and tightness
Pushup paused with chest on the ground 5/5 really focus on tightness during the pause
Neutral grip chinup 6/1 these felt good used some stretching platform the gym wasted its money on
Kroc Row 60/10,80/10,R110/7,L95/6
Facepull 40/10/5
Hammer Curls 25/8
Spread Eagle Situp 6,1 failed second rep these need work also i need to start pausing all reps in training on bench
Waking bodyweight tuesday 221.7
Deadlift 95/5,135/5,155/5,185/5,205/5
5/3/1 240/5,275/3 Double overhand pr,305/8 mixed grip PR 385.5 Rep max
High bar ATG paused 1-2 sec squat 155/6,115/10,115/6
Side bend 75/8,50/10
Neutral grip chin 7/1
Back extension put a short bar on back/6,25 lb plate held behind my head/6 hard
I’m going to have to deadlift at an off-time now on since this asshole working at the desk was worried i was going to hurt the plates and i needed to use less weight which is bullshit i really am going to look at the anderson cohen gym in savannah if it doesnt get any better
Wednesday morning waking weight 220.6
Military Press 45/5,65/5,85/5
100/5,115/3,135/6 PR
DB military 35/10,8,45/8
Neutral grip chinup 8/1
TBAR Row machine 70/10,90/10,70/10 dont factor in machines weight
Spread Eagle Situps 6,3,3
Cheat Curl 70/8,80/5,4,90/2 missed rep on 5 set decided not to go up
Box jump 2nd box set of 5 high box 5,5
Squat 45/5,65/5,95/5,135/5,155/5
170/5,190/3,215/6PR I need to have someone check me on depth felt maybe a little high really learning how to use the belt well on these
Singles 225/1,245/1,265/2 first was about 2 in high second pretty good but had to strain
Decided to call it a day
5/3/1 bench deload worked up to 120/5 technique really tight it hurt my traps and lats i was so tight
Neutral grip chin up 5/1
Paused pushups half an inch of the ground 3/5 these definitely help my tightness
TBAR Row machine 70 the machine/2/10
Spread eagle situp 8,5 pushed in on abs with fingers to check for tightness
5/3/1 deload squat worked up to 145/5
Good morning 115/10/2
NG chin 5/1
Leg press horizontal 490/10/2 whole stack could have done more easy
Front Squat hold 135/10 sec,185/10 sec,225/10sec
Deadlift worked up to 205/5
Deficit Deadlift 225/1/3
Leg Press 6 plates per side feet about 2 inches apart/10/2
Neutral grip chins 2,1,1,1
Barbell Glute Bridge 135/8/2
Front Squat hold 275/10 sec/2
Monday Bench day
Bench warmup 45/5,95/5,115/5
5/3/1 130/3,150/3,165/5 all reps paused
really working on upper back tightness need to work more on leg drive as well the 165 set was way too hard for that weight i need to extend my warmup to 3 sets a weight in order to get a better feel for the technique I also need to work on pulling my shoulder blades back more tightness was there just need to pinch them for less range of motion
Paused shoulder width pushups 5,5,5,5
SS with NG chins 2,2,2,2,1
Bent-Over Rows 115/10,135/8,115/10
CHeat curl with controlled 2-3 sec negative 70/8,90/6,70/8
Neutral grip bench 50’s/8/2 paused,60’s/6 t
Wide grip pushups 5,5,5
Spread Eagle situps 8,5,3
Jump rope ladder 1-10 3 times 3rd time only two pauses (spun rope twice for others)
Deadlift Day warmup 135/5,155/5,185/3
5/3/1 230/3,265/3,295/4 i left 2-3 in the bank this 3 weeks of no carbs has finally caught up with me 2 more days till i go to carb backloading
Deficit Deadlift 275/1/6 these feel good
Paused Olympic Squat 115/8,135/10
Back Extension 10/8,35/1
Barbell Glute Bridge 135/10,185/9
Front Squat hold 275/10 sec,315/3 sec
I hurt my knee last night playing flag football. I had some guy run full speed at me and his knee hit the side of my kneecap. I figure its a mild sprain. I can walk on it but turning our bending its not happening right now. So im going to do some upper body bodybuilding type work.
Machine fly 90/10,10,10,10,10
Smith machine wide grip bench no lockout no touch on chest 135/18,15,15
Incline bench no lockout no touch on chest 115/7, added fat grip 95/10,9
Db Floor press Fat grip 50s/8,7,6
DB Neutral grip bench Fat grip 50s/7,5, took off fat grip,5
Band Pushdowns Red/25,Blue/20,20
Machine Shoulder press 50/10,70/10,8
Side Raise 25s/10 partials like meadows talked about, 15s/10 full
Front Raise 15s/10,8
Seated DB shoulder press Fat grip 30s/10full,8,8 no lockouts
I think im going to do take out the machine work and use free weight movements for more sets next workout i like using the fat grips and will continue using them
Military press
warmup 45/5,65/5,85/5
work sets 100/5,115/5,130/5 supposed to be 3s week i just got distracted and hit 5 per set
BBB sets 80/2 sets of 10
Barbell Row 80/10/5
Deadlift Day
warmup 135/5,155/5,185/3,205/3
work sets 230/3,265/3,295/3
singles 315/1,335/1,365/0,0,0 this was stupid i got it over my knees once i think if i was fully psyched and i might be able to get it, but ive decided no more max lifts until after the new year
Boring But Big 165/4 sets of 10 1 set of 10 ed coan style switched to ed coan style because my low back was hurting
Bent over rows 90/5sets of 10
Bench day
warmup 45/2sets5,65/5/2,95/5,115/3
5/3/1 135/3,150/3,165/3 technique really off on these looked at matt krocs benching article i need more practice on bench
BBB sets95/5/10
Bent-over row 10/5/10
I had a two day fall break so this week i ll only be at school 2 days
Bench 45/5,95/5,115/5
5/3/1 140/5,160/3,180/6 PR had 8 in me but no spotter so i took the PR i switched to a wider grip which felt good Rep max of 216.0
Squat 45/5,95/5,115/5,135/5
5/3/1 180/5,205/3,230/3 highest triple ive ever hit
Bench BBB 95/10/5
Cheat curls 80/8/3
Spread Eagle Situps 10,8,8
Squat BBB 115/10/2,5
Need to make sure i only do 3 sets when doing BBB for 2 lifts in one day
Hang clean 105/5,120/3,135/5
miltary press 45/5,65/5,95/5
110/5,125/3,140/1
Deadlift 135/5,185/5,205/3,225/3
250/5,280/3,315/5 5 rep PR moved stance in about 2-3 inches after reading starting strength this felt really good right now my quads are my strong point and this seemed to allow them to help more on the start of the lift
Military BBB 75/10/3
Deadlift BBB 165/10/3 ed coan style
Bent over row 100/10/5 did these 45 degrees to the chest elbows out like wendler said
Neutral grip db bench 50s/8,10,8
Spread Eagle situp 8,6,6 did these using a bench which was not as good but saved time