ohp:
130x7
not 8 reps, but goddamnit im quite satisfied with this. I fought hard for the last two reps.
db press:60x13
grows balls
65x6(fuck yeah)PR+ 2 reps
45x20
curls:
90x8
90x6
blew old pr out of the water.
315x20 seconds
335x10 seconds
315x10 seconds
275x35 seconds
good workout.
goals by summer(3 months):
weight-205-210
bench-225x1 incline, 245x1 flat
squat-350x1
deadlift-405x1
military press-175x1
1000lb total
pullups-16+, bw+25 for some reps.
maxed on incline
175x1
185x1
205x1
215x1PR
I think i’m gunna have to set new goals…
db inc bench:75x8
80x5
75x5
flyes:35x10
30x16
25x10 slowwwwww
30x15 burn out
cycle 5 end
deadlift:
325x6PR
this was my goal, i honestly thought id get one or two more reps though. I was really focusing on form and this was definitly all i had in me so im not mad.
pullups:
5, 4, 4 negatives, later 2, and 5 negatives
O yeah, my shoulders been fucked up. It’s weird though its fine when im lifting but its a weak little shit and pops out when i raise my arm holding nothing/
rows:
135x10
185x10still sloppy
155x10
155x10
135x16
FUUUU… so many douchebags/noobs/and trainers were getting in my way/douching tonight.
lat pulldown cuz douchebag trainer monopolized the hammer strength for 45 minutes:
160x10
140x10(reverse grip)
vbar140x8(sucked)
weird row machine:
205x10
185x14
ab circuit was 2x15
There was this fucking chode that just started watching me around 3 sets in to my rows, basically just breathing down my fucking neck, like he was trying to stare me into giving up the bar. Anyways I finished and he worked up to a whopping 95 pounds. Normally I don’t give a shit what people lift but this guy clearly felt his shit smelled sweeter than most…n00bs…Bad day. I almost got in a fight with literally like 4 different people. Schools been going crazy recently… fights all over the place. Some girl got her earring ripped out in a catfight yesterday.
note:Do ab work 2moro
cycle 5 wrapup:
Incline bench:170x8(lol),215x1
Dead Lift:325x6, 375x1
Squat:275x10 still lol…Not gunna fuck around next cycle though.
Military Press:130x7, 150x1
I think I can get 225x1 by the end of next cycle…175x1 by summer is going to be fucking hard. Deadlift will be clutch…squat will be hardish.
My shoulder is really fucked. It was fucked the day before my bench day but i benched anyways and benching didn’t seem to bother… When I raise my overhead it pops or clicks or something and when i bring it back down it does the same, and just is unstable seeming and does what i described whenever i move the shoulder into some positions. Im seeing a doctor friday. It’s so weird because the actual lifting itself doesn’t bother it, and this just happened. I can’t recall injuring it or anything.
Anyways it’s deload week so ive just been doing millions of pullups on my bar at home and ghey ab circuits
2x15,1x10
Seems like you have made good progress in your lifts - how is your weight/speed coming along? Get that shoulder taken care of before it starts holding you back . . .
thanks bro^^. I was fucking around with it yesterday and after grinding it through my range of motion it actually started to feel better. I’m still gunna see the doc and take it extremely easy on shoulder day though.
anyways
I decided to get my shit together with squatting and went into the gym worked up to 295x5
did some side bend bullshit and like 8 million calve raises then walked home
calve raises:
200x15x3
side bends:75x20x10x10x10
Edit-I’m like 195. Gained some fat but that’s alright with me. And I don’t really work on agility/speed whatsoever… I need to get on that i know. I’m gunna start doing track workouts on my offdays with a bunch of the guys
saw the doc. Getting mris and xrays. Basically my shoulder joint and everything looks good but i am a partial voluntary sublaxator(sp?) which means i can basically pop my shoulder out of its socket at will. Good news is my shoulders getting better bad news is this is a hard thing to fix and stabilize permanently.
new cycle maxes-
OHP-140
Incline-195
Deadlift-350
Squat-315
cycle 6 week 1
OHP:120x11
tied previous rep pr. That’s alright… shoulder felt iffy ish but was fine.
db ohp:
60x14
65x7 PR+1 rep
getting prs on this is either easy as shit, or impossible.
curls:
95x3 straight bar, yeaaaah buddy
90x10 ez bar
gunna see whats upwith 95 ezbar next time
bb holds:
365 for 10 seconds
315 for 25 seconds
shrugs 225x28
reverse flies:
12x8
8x10x4
edit-goals for this week
165x12-14
295x6
300x12-14
inc bench:
165x11no pr
so heres the deal. Ive always benched with an extremely close grip and am triceps dominant. This guy gave me a tip to widen a little while spotting me last week so i thought what the hell tried it, moved my pinks to the outer power rings… not sure if thats considered wider or not but it’s wider then my normal grip. Anyways I ground these out alot more and felt it in my chest alot more. So im considering this really a baseline to be honest.
now i know why my chest sucks…
db inc bench:
75x6
70x5
60x6
50x10
wider grip as well.
flyes:
35x8
30x10
20x10
my chest was dead as fuck. Im happy with this though, hit my chest harder then i ever have before.
inc bench:
165x11
db inc bench:
75x6
70x5
60x8
50x10
flyes:
35x8
30x10
20x10
wrote a shitload, site crapped its pants, will explain tommorow
ffuuuuuckckckckckck
deadlift::300x11
and this barely. idk how this stands with my previous lifting but it’s not what i wanted. Guess I gotta set some PR’s next week.
pullups:6,3,4 7 negatives at end of workout
bb rows:
135x10
185x10
155x12
155x12
135x18
I fucking love rowing and pullups. Ive been focusing so hard on feeling my back work, and its really helping.
hammer strength:
45+25x18
45+35x16
45+25x16
worked in with a legitly big asian guy. I’d guess he’s around 5’10" 230
Fuck Yeah. Back on track.
OHP:worked up to
125x10 PR 1 rep and I had 1 more in me easily
db ohp:
65x8
60x9
55x10
bad stamina.
bb holds:
315x30seconds
365x10seconds
meh
shrugs:
245x18
75 dbx30(got bored)
curls:
95x5
90x9
bad stamina again. 2 reps on the straight bar though.
reverse flyes:
10x10x5
Always feels good to PR on a main lift
squat:
295x7
side bends:
80x20x2
75x20
back ext:
bwx15
bw+25x15
bw+35x10
bench day
inc bench:
170x11
had 1 more in me, rocked that shit.
db inc press:
80x5
75x6
60x11
consider 80x5 a PR with new form.
flyes:
35x8
30x10
20x15?
flyes have turned to shit since i learned how to activate my chest lol
meeeehhhhhh
deadlift:
315x8
dogshit. My legs can kill this weight, but my body struggles to support it.
pullups:
7-8 idr, 4, 4
bb rows:
135x10
185x12
155x12
155x12
hs strength pulldowns:
2 platesx10
2 45s 2 35s byx12x2
OHP last week of cycle 6
Press:
135x6
I wanted 7 or 8, but I worked hard for this so i’ll take it.
didnt db press couldn’t get 65’s up lame
curls:
95x7
90x6
85x5
my strength stamina is just getting worse and worse …
reverse flyes:
12x12x5
Did 3 quarters today, i’m a bitch.
75 burpees total
2 min rest between
4 quarters next time
gym closed, squatting tommorow
squat:
305x6
Finna see whats up wit dem dere 3 plates next cycle…yeaaaah buddy
back ext.:
45x10x15x15
hoping these will help my deadlift.
side bends:
85x15
80x15
shit workout
pinned on incline after 185x4
first rep was bad, set up was bad, i was weak, meh.
db inc bench:
80x7
85x3
70x10
50x10
flyes:
30x10
30x8
shiiiiit. Deadlifting thursday… will try and use the new articles advice and hit 330x6. Will live with 5.
cycle 7 maxes:
Deadlift:360
Bench:200
OHP:145
Squat:330
I might deadlift today, might wait til tommorow my legs are pretty sore.
week 1 goals edited in here for convenience
deadlift:305x12
Bench:170x12
OHP:125x11
Squat:280x10-12
shouldnt have deadlifted
crap day. Due to a combination of not eating enough, hitting my posterior chain too hard on leg day. and getting shit for sleep last night i pulled a dismal 330x4
pullups:
9,5,4,5
bb rows:
135x10
195x10
160x12
155x14
hammerstrengthpulldown:
2 platesx10
45 35x14
good mornings:
worked up to 135x5, trying these out.
taking the back extensions of leg day, replacing with db walking lunges
ab circuit(crunches,side crunches, leg raises, jacknives?idk)
2x16