Missed my Rep day last friday due to family stuff… Not going to bother making it up. Yesterday I did some sprints, and some broad Jumps.
ME Upper Body day:
Floor Press:
45x3
100x3
120x3
130x3
140x3
145x3
Clean & Press
75x8
75x8
75x8
Dumbbell Rows:
60x15
60x12
60x8
Didn’t really go balls to the wall today… Its New Years Eve tommorow, and I figure I’ll need quite a bit of energy just to recover from that.
I have no clue what to do with my rows. They definately are not moving up with everything else, and I don’t feel it in my back at all. I only seem to feel it in my biceps (which their isn’t much of by the way).
I’m going to switch to Barbell rows with sets 3-4 sets of 10, and will most likely start with fairly light weight. 100 Lbs maybe? Then work on my form; try to get my back working more. Then add weight.
Front Squats:
45x3
65x3
85x3
105x3
115x3
120x3
Good mornings:
65x8
65x8
65x8
Stiff-legged Deadlifts:
200x8
200x8
200x8
First time I’ve ever done front-squats. They seemed like a very natural movement, butI noticed that on my last rep of each set it was almost as if I was leaning forward a bit and that caused the bar to move somewhat forward.
Also the first time I’ve done good mornings. I started out really light and worked on form. They seem very natural to do also. Definately adding weight next time.
Grip felt a lot better on SDL, because I didn’t do deadlifts earlier in the session. Still it was definately the limiting factor. I’ll most likely go for 10 reps on each set next time. Or I might just go for 35 total reps. Not sure.
Did some sprints, and also did some Jumping.
ME Upper Body Day:
ME Floor press:
65x3
115x3
125x3
140x3
155x3
ME Pull-up ( overhand with thumbs wrapped )
bwx3
5x3
10x3
15x3
20x3
25x3
Can’t remember the numbers for the other stuff I did.
Im going to put the ME Pull-ups on another day. I lost a lot of my pull-up power it seems, because I did the benching beforehand.
Max Effort Lower Body:
Front squats
45x3
75x3
100x3
110x3
130x3
Good mornings
75x8
75x8
75x8
Stiff legged Deadlifts
200x8
200x8
200x8
The bar kept falling off my arms on the front squat (can’t seem to do it olympic style) I could have used a lot more then 130 it seemed but the bar just kept falling off my shoulders… Its been two weeks so I might just cycle back to deadlifts.
Going to add 15 lbs to the good mornings as it felt like I had nothing on my back. I’ll re-evaluate from their.
Probably add like 5 lbs to the SDL’s
Sprained the shit out of my knee a little while ago… I’ll probably do some ME Dips and then some Pull-ups later on in the week. Then start back with deadlifts just to re-strengthen my knee.
ME Lift: Weighted Dips
Bwx3
10x3
15x3
25x3
40x3
Thats a 10 pound pr from the last time I did these.
I can’t really do anything else. My knee is sprained, and that pretty well cuts out any rowing movement, or standing lift. I’m also getting a cold so I’ll just stick with the ME stuff and not do any accessory stuff for a week
ME Lower Body: Wednesday
ME Back Squats (Parallel)
45x3
70x3
90x3
125x3
135x3
Good mornings
75x8
75x8
Stiff-legged Deadlift
190x8
190x8
190x8
Was going a bit below parallel on the back squats. My squat sucks monkey nuts even without my knee being retarded.
I only used 75 lbs because I havent done anything for my lower body in 3 weeks, but 75 was still light as a feather. Going to use 80 next time… probably still be light, but might as weel take my time building up.
The stiff-legged Deadlifts weren’t overly hard.I’m going to go back to 200 lbs next week.
My knee will almost completely straighten out again which is wicked. I figure if I go with parallel squats for 3 weeks, then switch to deadlifts for 3 weeks, by that time I should be able to full squat again.
Elbows Tucked- Touch nipples to thumbs Push-ups
20
13
8
Pull-ups
10
5
5
Shrugs
150x15
150x15
I was suprised at how hard it actually is to do push-ups that way. I can almost do as many bodyweight dips, as I can those push-ups.
Monday: Max Effort Upper Body
ME Lift: Floor Press
45x3
95x3
120x3
135x3
145x3
Clean&Press
75x6
75x6
75x6
Bent-over rows
90x8
90x8
90x8
90x6
Finished off with some Roman chair sit-ups, and crunches.
Floor Press is down from before I hurt my knee.
Clean&Press is the same
Starting really light on the Rows… My technique sucks bad… I’ll just work my way up. Use 100 next time.
Max Effort Pull-ups (Palms away)
bwx3
10x3
20x3
30x3
Lateral Raises
15x8
15x8
15x8
15x6
Curls
60x6
60x6
60x6
60x6
Max Effort Pull-ups (Palms away)
bwx3
10x3
20x3
30x3
Lateral Raises
15x8
15x8
15x8
15x6
Curls
60x6
60x6
60x6
60x6
ME Lower Body: Wednesday
Back Squats (Parallel)
45x3
75x3
105x3
135x3
145x3
150x3
Good Mornings
80x10
80x10
80x10
80x5
Stiff-legged Deadlifts
200x8
200x8
200x8
Gained 15 lbs on the Back squat
Going to add 10 lbs to The good mornings Next time
Going to add 5lbs to the SDL’s
ME Upper body: Monday
Floor Press:
55x3
105x3
130x3
145x3
155x1
Clean&Press
75x8
75x8
75x8
75x11
Bent-over rows
100x10
100x10
100x10
The Flu has got me pretty run down today so I’m happy My Floor press at least stayed the same.
Going to 80Lbs on the Clean&Press next monday
Bent-over rows were terrible. I seem to feel it in my arms mostly… I don’t know if this is just my biceps being weak as shit, or if my technique is just brutal.
ME Lower Body: Thursday
Bent-legged Deadlift
135x3
155x3
210x3
230x3
255x3
270x miss
Good Mornings
90x10
90x10
90x10
90x5
Stiff-legged Deadlifts
205x8
205x8
I was beat after school on wednesday, yesterday, so I did this workout today.
Missed 270… dam
Added 10lbs to the good mornings, adding 10 again next week.
SDL’s… added five pounds, could only get 2 sets of 8… Try to get 3x8 next week.
ME Upper Body: Tuesday
Floor Press
65x3
115x3
135x3
155x1 (CRAPP!!)
Bent-over Barbell Rows
100x10
100x10
100x10
I’ve been feeling tired as hell lately… and my lifts went no where. I suppose that is what I get for not eating nearly enough calories, not sleeping enough, and drinking a couple of times over the last week.
Time to get on track.