Bench and Chin up test
Bench 5x115, 3x155, 2x185, 1x225, 1x255, 1x265, 0x275, 0x270
Chins (3RM) 3x40lb assist, 3x30lb assist, 2x20lb assist.
Squat test
5x135, 3x225, 2x275, 1x315, 1x355, 1x365, 1x375, 0x385
Lift Start Now Change
Squat 270 375 105
Bench 225 265 40
Deadlift 315 365 50
Military Press 135 155 20
Power Clean 150 155 5
All in all, not bad. I would have like better gains on the power cleans and the deads, but given how shitty I felt when I tested the deadlifts, I’d expect an extra 20lbs or so if I retest. Hopefully I’ll get a chance to retest next week. Either way, my total on the big 3 is 1005lbs, which is pretty rocking.
Started Maximum Strength today. Box squats are the work of the devil, but it looks like it’s going to be a good program. Since it’s not out in the open, I’m going to abreviate my posts to avoid giving away all the details of the program.
Box squats, 315lbs, only got 2 on the last set
Speed Deadlifts, 185lbs
Walking DB Lunges, first 2 sets with 70lbs, then dropped to 50lbs for the rest
Core work.
Bench Press, 225 lbs, got 3 on the last set. I normally press with a narrow grip, so doing wider grip is forcing me to really focus on keeping my elbows tucked.
DB Incline Press, 70lbs
Seated Rows, 70lbs, then 90, then 105. I underestimated the amount I could move, so I may end up bumping it up again next time it comes up
Trap raises, 12lb DBs
External rotations, 5lb
Core work
The external rotations made me a humble man. I couldn’t even get a full range of motion on my left arm, so I’m going to have to really focusing on mobilization on that side. Also, I’m still freaking sore from the box squats yesterday.
Front Squat, 135 for the first set, 155 for the rest
Rack pulls, 315
DB Split Squats, 20lbs
Pull throughs, 20lb
Core work
One Arm DB Push Press, 50lbs
Chin-Ups, 40lbs of assistance on the first set, 60 on the second, and 80 on the rest. Chin-ups are really my weakest lift, so I’m hopeful that this workout will bring it up.
Push-ups
One Arm DB rows, 50lbs
Cable external rotations, 20lbs
Core work
Box squats, 325lbs on the first set, 315 on the rest
Speed Deadlifts, 200lbs
Walking DB Lunges, 50lbs
Core work
Cardio
Bench Press, 225 lbs, got 3 on the last set. My elbows are still starting to flare out towards the end of my sets, but it’s definately getting better.
DB Incline Press, 80lbs
Seated Rows, 120lbs
Trap raises, 12lb DBs
External rotations, 5lb
Core work
Cardio
Front Squat, 185
Rack pulls, 325
DB Split Squats, 20lbs, 30lbs for the last set
Pull throughs, 40lbs, then 60, then 100
Core work
Cardio
I’ve definately noticed an improvement in my glute activation over the past week. My body has adapted to the new work level, so I’m much less sore over all.
Completely missed the 4th workout last week, but I did get down to gym on Tuesday. I ran out of time after the first set of lunges, but I did get my box squats and deadlifts in.
box squats, 315lbs, missed 1 rep on the 5th set and 2 on the last
Speed Deads, 220lbs
Walking lunges, 50lbs
Bench Press, 225 lbs, the last three sets I got 1, 2, and 2. My form stayed tight though, so that’s good
DB Incline Press, 90lbs on the first set, 100 on the rest. I missed the last rep of the last set
Seated Rows, 120lbs on the first set, 135 on the rest
Trap raises, 12lb DBs
External rotations, 5lb
I was short on time, so I rushed quite a bit. I think with slightly longer rest times, I would have squeezed another rep or two out of my bench, but as it was, I barely got to the trap raises and rotations in.
Box squats, 335lbs
Speed Deadlifts, 240lbs
Walking DB Lunges, 30lbs
Core work
Cardio
I also got down to the gym last friday, and hammered out my front squats with 185lbs. I ran out of time and had to skip the rest of the workout, and I didn’t get my last workout of the week, which sucks. Hopefully I have everything normalized with my schedule, so I shouldn’t miss any more workouts.
Bench Press, 235 lbs, missed the last rep of the last set
DB Incline Press, 120lbs
Seated Rows, 135
Trap raises, 12lb DBs
External rotations, 5lb
Friday, April 24
Front Squats, 205lbs.
Ran out of time for anything else.
Friday, May 1st
After a week of crapping my guts out, I got back to the gym. Since I missed two weeks of should work, I did the rep scheme from week 3
DB Push Press, 60 lbs
Chins, 50lbs assistence on the first set, 80 the rest.
Push ups
DB Rows, 60lbs
Cable Rotations, 20lbs.
Core work
Today
On to phase two.
Front Squat Clusters, 225lbs, missed a rep on the third set and on the last set.
DB step ups, 6 steps, 40lbs.
Bar roll outs
Glute Ham raises
Pistons to a box
The front squats about killed me, but I got through. The GHRs where essentally negatives, although I did start to get the form down by the end. It’s going to take me a while to get to the point where I can do them without pushing off the floor though.
Incline Bench press, 185lbs for the first 3 reps, then 155 for everything else.
Pullups, 80lbs of assistance, 90 on the last set
DB Bench, 120lbs
Supported DB Rows, 120lbs
Cable backhands, 20lbs
Zottman Curls, 40lbs.
Friday
Broad Jump
Elevated Deadlift, 315lbs
Pallof Press, 30lbs on the first set, 50 on the second, and 60 on the third
I ran out of time again, and had to choose between the Pallof Presses and the DB reverse lunges. I decided to do the presses, since I have dumbbells at home. Of course, the weekend went completely to pot, but that’s besides the point. The deadlifts completely fried my back; I didn’t pull anything, but my spinal erectors were dead until I got a chance to foam roll them today.
Today
Speed bench, 105 lbs
Close-Grip Bench, 225 lbs for the first 3 sets, missed the last rep of the 3rd set, and only got 1 with 225 on the 4ths set, so I dropped it to 185 and finished up with that.
Prone Chest Supported Rows, 185lbs
Inverted Rows
Scapular Pushups
The prone chest rows where a bit of a problem, since my gym doesn’t have a t-bar. I ended up using an incline bench and the power cage, but I think I’m going to need to use the hack squat bar next week to get a full range of motion. I wish I’d though of it while I was down there.