Thursday 5/12/11
Trap Bar Deadlift
5x(150,200,240,290,330,350,380)
Step Ups
8x(105,105,115,115)
Reverse Lunges
8x(115,115,125,125)
Calf-Raises
3x10x80
Ab-Wheel Rollouts
3x10
Deload week
Not going to bother typing up what I do in the weight room. I will set some 2011 goals though:
Rack Pull (4in below knee): 500
Box Squat: 315x8
Bodyweight: 210 (currently 186, this puts me at roughly a lb a week)
Absolutely no reason I should not hit the first two. Last one will be the toughest, but totally doable since there’s a lot of that to come from good ol’ muscle memory in my legs after 4-5 months of not training them.
These next two months will be focusing on pure strength. Only 3 lifts each lower body day, and 4 lifts on upper days.
Saturday 5/21/11
Overhead Press
5x100, 5x115, 10x130
A1: Single-Arm DB Shoulder Press
4x6x60
A2: Chin-ups
6x(+25),2x6x(+35),6x(+45)
Dips
2x10x(+35),2x10x(+45)
Calf-Raises
3x8x90
Sunday 5/22/11
Rack Pulls
3x315,345,375,405,435 (this PR was alot easier than I was anticipating)
Box-Squats
2x8x225, 2x8x245
Bulgarian Split Squats
4x6x95
Calf Raises
3x9x90
Tuesday 5/24/11
Bench Press
5x165, 5x190, 11x215
Pull Ups
4x6x(+25)
A1: DB Bench
4x10x70
A2: One-Arm DB Row
4x10x70
Calf-Raises
3x10x90
Wednesday 5/25/11
Trap Bar Deadlift
5x(150,240, 330,350,380,400)
Step-Ups
2x8x115, 2x6x135
Reverse Lunge
4x8x135
Calf-Raises
3x11x90
Saturday 5/28/11
OHP
3x105, 3x120, 9x135
A1: 1-Arm DB Shoulder Press
6x4x65
A2: Chin-ups
3x4x(+45), 2x4x(+70), 15 BW (6 total sets)
Dips
5x8x(+45)
Calf-Raises
3x8x105
Seated Calf-Raises
3x12x20 (extra sloooooow contraction here)
I’m always shocked by my last set on OHP some of these weeks. I swear both 105 and 120 just felt heavy, and I felt weak, but adrenaline always takes me to my next PR. I’ve concluded that everything over 95 feels heavy on OHP…lol. Perhaps that is its selling point. It’s pre-loaded so you really feel how much your going to lift when you take it off the rack. All your muscles are activated…unlike a deadlift, where you don’t feel all the weight before you go.
Set number 2 of dips really started pinching on my right shoulder. I contemplated stopping the motion and ditching the dips for a few months in lieu of some other tricep heavy pressing movement. Then for some reason I remember one of CT’s spills for shrugging your shoulders while benching and applied it to my dips. I also forced my elbows out a bit more. Absolutely no shoulder pain!! I finished my last 3 sets absolutely solid and felt the motion much more in my pecs and tris and hardly in my shoulders.
Another goal of mine is to bring up my calves…both strength and size. From here on out I intend to hit them for 10 sets (5 standing, 5 seated) 2x/week.
Sunday 5/29/11
Rack Pulls
10x135, 5x225, 3x(315, 355, 385, 415), 2x445
Box Squats
6x(225, 235, 245, 255, 265, 275)
Bulgarian Split Squats
4x8x40 (DB, took these easy after that brutality ^^^)
Hamstring Curls
2x20x60
I probably had a 3rd rep in me on my 445 set of rack pulls; however, I was already losing my arch after by the time the bar moved up a few inches. My lower back is not worth losing over a number. That’s the “intelligent” in the intelligent and relentless pursuit of muscle =)
Notice my last set of box squats I hit 275 for 6. My previous best before the knee injury was 275 for 8!
Weighed 191 tonight. I have gained a lb/week for the last 8 weeks. I don’t count calories either…lol. Seems too much like an arbitrary art to me. I like caloric ranges =) Those I can hit just eye balling portion sizes and reading the nutrition labels. I hit 10% body fat last summer without ever counting calories and I have no doubt I will reach 210 without starting.
Tuesday 5/31/11
Bench Press
3x175, 3x200, 10x225
Pull-ups
3x4x(+25), 3x4x(+35)
A1: DB Bench
5x8x75
A2: Single-Arm DB Row
5x8x75
Standing Calf Raise
5x8x105
Seated Calf Raise
5x8x40
Wednesday 6/1/11
Trap Bar Deadlift
5x(150,240, 330, 380. 400, 420)
Step-Ups
4x6x135
Reverse Lunge
4x8x145
Ab Wheel Rollouts
3x10
Pallof Press
2x10x70 (each side)
Leg Raises
1x30
Saturday 6/4/11
OHP
5x115,3x130,6x145
A1: Underhand Lat Pulldown
2x3x225,2x3x240,2x3x255,2x3x270
A2: 1-Arm DB Shoulder Press
2x3x65,4x3x70,2x3x75*
*On last set could only get 2 with left arm
Dips
15,14,13,12,10 BW
Notes: Trained at a different gym visiting my gf. They didn’t have weight belts to do weighted chins or a bar to do them on, hence lat pulldowns instead. Also, couldn’t find anything I needed to do calves. Will do them with next leg workout.
Monday 6/6/11
Rack-Pulls
2x(315,335,355,375,395,415,435,455)
Box-Squats
4x(225,245,265,285),3x305
DB Bulgarian Split Squats
4x6x50
Standing Calf-Raises
5x10x105
Seated Calf-Raises
5x10x50
Nice lifts man, I’ll be following.
Thanks bud! I haven’t had too many visitors yet.
In about a month or so I will be transitioning into a more bodybuilder-ish 6 day split. I’m going with push/pull/legs and it will be more isolation work than I’ve ever done (which is almost none).
[quote]jskrabac wrote:
Thanks bud! I haven’t had too many visitors yet.
In about a month or so I will be transitioning into a more bodybuilder-ish 6 day split. I’m going with push/pull/legs and it will be more isolation work than I’ve ever done (which is almost none).[/quote]
I recently switched to a similar split and it has been working well the last month, still starting each workout with a powerlifting type set/rep scheme for the main lift (mostly juggernaut method), then some compound assistance + half isolation at the end.
[quote]sufiandy wrote:
[quote]jskrabac wrote:
Thanks bud! I haven’t had too many visitors yet.
In about a month or so I will be transitioning into a more bodybuilder-ish 6 day split. I’m going with push/pull/legs and it will be more isolation work than I’ve ever done (which is almost none).[/quote]
I recently switched to a similar split and it has been working well the last month, still starting each workout with a powerlifting type set/rep scheme for the main lift (mostly juggernaut method), then some compound assistance + half isolation at the end.[/quote]
Cool. Thanks for the feedback. It will be my first time training more than 4x/week. I too will be sticking to powerlifting scheme on my main lift on push and leg days followed by maybe 1 compound then a nice tri-circuit of isolation work. Pull days will focus on higher volume. I’m still going to stick to one more month of pure strength training. I like how much my lifts have really jumped in the last 3 weeks!
Wednesday 6/8/11
Bench Press
5x190, 3x215, 7x240 (sweet!)
Pull-Ups
2x3x(+25),2x3x(+35),2x3x(+45)
A1: DB Bench Press
2x6x80, 3x6x85, 1x7x90 (+1 w/ help)
A2: DB 1-Arm Row
2x6x80, 3x6x85, 1x6x90
I don’t know why, but I was in a serious fuck the world attitude at the gym today. I really intended on doing 80s for all 6 sets on my db superset, but decided fuck it after 2 sets. I gave myself about 30 more sec rest between supersets and pulled off a nice finale.
A quick note: On DB press I actually exclusively use a neutral grip. That’s why there’s a bit of a discrepancy between my bb pressing and db pressing numbers. It is much easier on my shoulders. I’ve never had any real shoulder issues, but I surely don’t wish to start. They are taking enough of a beating from ME bench press. Very happy with my 7 reps at 240!
Big bench right there, good shit. So the big question about the new split is: where are you putting the deadlifts?