So I completely forgot to post yesterday’s and today’s workout. Stupid exams.
MOnday: Width/deads
Deads 455 3x2. Wasn’t really feeling them.
Pullups BW 9x7,1x5
Rope Pullovers 50x12,12,12
DB Lat Raise 35x14,7 25x14,7 20x14,7
Had a good pump, and was really trying to work the lateral delt. Deads weren’t the best. Back is super sore right now, probably cause I switched up the split, but I should get used to it soon.
Today
Arms
Pin Curl 90x4 80 2x4
DB Curls 55x6,6,6
Ez CUrls 110x6,6, was gonna go for a third,but after the second set, my wrist started acting up from an old injury
CG Bench 275x6,5,5
HS DIps 8+25x5 8x5,4
French Press 130 (guessing bar weight) 6,6
Was an alright workout. Don’t like going super heavy with arms for some reason, just doesn’t do anything for me. Gonna be lowering the weights (just a bit) and focus on squeezing the biceps more.
After that went to an all you can eat fish and chips dinner. Was delicious, not the best for you. But I can say without a doubt that I had a huge caloric surplus today.
Leg day today:
Squat 395x3
Leg Curl 185 5x5
Was gonna do the rest of my usual workout, then my knee kinda gave out. So i took it easy an did some light leg presses then some the leg curls. Was a shitty workout. The problem was definitly my warmup, thought i had done enough, but my knees weren’t nearly ready. Anyway, back tomorrow, hopefully that cheers me up (my fave part to work).
Power Back:
BBRow (underhand) 315 4x6
Pulldowns 210 4x6
Meadow Rows 90 4x6
Hanging Leg Raise BW 5x10
Nothing feels better than rowing some heavy weight. First time I’ve done leg raises in a looonnnnggg time. For some reason, I got a weird pain in my lower abdomen whenever I did them in the summer, but thats all gone now.
Chest and Shoulder tomorrow! Can’t wait. My last workout at the university gym, then I’m probably gonna have to workout at the shitty Y in my hometown for a couple of weeks over xmas break. But oh well, have to make the best of it.
Width and deads:
Deads 475 3x2
Pullups Bw 8x8
Pullovers 57.5 kgx12,12,12
DB lat Raise 40x10,8 30x10,8 20x10,10,20
the lat raises were double drop sets, except for the last set of 20 with the 20’s. Decent workout, was at the Y in my home town, felt strange not working out at the uni gym. Anyway, got my older brother to come with me, convinced him to get a membership and he’s gonna be coming with me for the next 3 weeks.
Arm day:
CG Bench 275 3x6
Pin Curls 85 3x6
DB Overhead Ext 60x10, did another set byt hurt my elbow in the process, i guess this exercise doesn’t bode well for me.
EZ Curls 110 3x10
Rope Tri Ext 47.5g 3x15
DB Curls 45x14
Decent workout. Gym was crowded with 14 year olds who were just effing around. Although there was 1 or two who seemed to be actually trying. Anyway, leg day tomorrow. My brother is coming with me again and he’s going to be in hell tomorrow lol
Leg day: Kind of a hodgepodge of exercises
Squats 410x1 315 3x3 225x20
GHR BW 3x6
Leg Curl 155 2x12
Leg Ext: 1/1/2/0 160x12,12,12
Donkey Calf: Stack amap, drop 2 plates amap and repeat till done the stack.
Calves got a good pump. The rest of the workout was so so, need to get my shit together for that. Although the 410x1 was a pr. So i’ll take it.
Missed posting yesterdays back workout, so here it is:
Underhand BB ROWS: 320 3x6
Pulldowns 190x10,9,7
DB Rows 100 (highest there was) 2x12 with a pause at the top
Meadow Rows 55x12,12
Today: Chest and shoulders:
BBBench 285 3x6
DB incline 100x10,10
1armDBOHP 85 3x5
Lateral Raise DB 35 3x10
Bent Raise 50x12,12,12
Pec Deck 160x14,12
Hanging Leg Raise BW 3x10
Cable Crunch 70kg x10 100x6
More kids effing around in the gym, throwing the weights around. Kinda ticked me off. OH well, thats the Y for ya. Last time I’ll be posting before xmas, so MERRY CHRISTMAS TO ALL and to all a good holiday!
Hope everyone had a good christmas, for those who celebrate it.
Width/deads
Deads 495x1 455x2
Pullup variations BWx8,8,8,8,6,5,5,4,4
Pullovers 52.5x15,15 57.5x15
DB Lat raises (1 arm at a time) 45x12,12,12
The pullups included those ones where you arch your back and really try and get your sternum up to the bar. Forget what they’re called. Anyway decent workout, got both of my brothers in the gym now, helps with the motivation.
Arm workout from yesterday:
CG Bench 285x5+3+2
French 110x10,8
superset
Bench Dips BWx15,15
Tri cable ext somexsome (i forget lol)
Legs today:
Squat 405x3 315 3x3 225x18,10,10
Single leg leg Press 2p5x5
Leg Ext 170x10,10,10+10partials
Leg Curl 155x10,10,10,10+5+3
Seated Calf Raise 375x15,15,15
Need to get some more structure to my leg workouts, although i was happy with the 405x3. Hope everyone is having a good break!
Back day last thursday: Only thing noteworthy was a bbbrow of 325 x 5+2
Chest and shoulders on saturday: Nothing crazy, did lots of triples on bench and focused on the pause at the bottom. I’d go into more detail but i am lazy and don’t have my log book with me right this second.
Deads/Width today:
Deads 495x2 405 (nostraps) 3x3 trying to go as quick as possible
NPullups BWx10,10,7,8,7,6,5+2
Rope Pullovers 57.5 3x15
DB Lat raise 40 3x14
20 mins on the treadmill incline walking.
Was at the gym and I ran into my buddy’s mom, who back in the 80’s was a world class powerlifter. She thinks i should do a meet this semester. She even offered to help coach me (seeing as she’s a teacher and she and her husband are taking this semester off) I’d be crazy not to do this right? lol I’ve contemplated doing a meet before, just never manned up. Gonna look into it.
Arms and cardio:
CGBench 275 6x3
Pin Curls 85 6x3
French Press 120 4x6
DB Curl 55 4x6
45 mins SSCardio
Definitely going to be adding in more cardio on a regular basis, even if it is steady state. Anything to get the heart working a bit more. I looked into the powerlifting club near my university and its wayyyyyy on the other side of the city. Thinking that maybe try a meet during the summer and focus on getting my numbers up there till then.
Leg day:
Squat 405x3 365x5,4,4,4
Front Squat 225 4x6
C1 Leg Ext 210x8,8,8
C2 LLegCurl 190 5x5
DBRDL 90 4x6 (NA)
LPGHR BWx6,6,5
No cardio today, ran out of time because i thought i had to get home quickly. 405 felt really heavy today, and so did the 365. Probably because I didn’t eat a lot yesterday, felt like crap the whole day. If there are any powerlifters from london Ontario in the building I have a few questions I’d like to ask.
Finally back at school. Won’t bother posting my workouts from before, no prs or anything.
Today: Width. Didn’t do deadlifts today, felt like absolute shit.
Pullups BWx8,8,8,8,8,8,5,5,5,5
Rope Pullovers 60kgx12,12,12
DBLR 45x12,10,6
6ways 10x10,10,10
20 mins on the elliptical.
Convinced my roommate to start focusing on powerlifting with me. So we’re gonna try and find a comp within the next couple of months and start a new program for that.
Arms:
CG Bench 285 4x3
DB Curls 60x6,6,6
Rope Extension 55x10,10,10 (really good squeeze)
Pin Curls 60x10,10,8
French 100x15,14,12
Ez Curl 100x12,12,12
22.5 minutes on the elliptical
Nice and sweaty, picked up some protein from the local store. So far a good day.
Leg day:
Squat 375x6,4,4
315x8,6
225x10
Leg Extension 150x12,12,12
Split Stance DBRDL 80x6,6,6
Kneeling LEg Curl 30kgx8,8,8
Good MOrning 135x12,12,12
Kind of a hodgepodge of exercises today. The gym was ridiculously busy. The squats felt very smooth and definitly deep. Going to start squating on more than one day of the week.
Back Day:
HS Pulldowns 2px6 2p+10x6,6,6,6
DB Row (No straps) 130x10,7
Meadow Rows 60x15,15
Rope PUllovers 65x15,15
20 mins elliptical
Made sure everything had a nice squeeze at the top, slow descent, Basically a 2/1/2/0 tempo.
Changing things up again lol Since I decided to focus on powerlifting and perhaps do a competition sometime this semester, going to be doing 531 for powerlifting. Nice basic program, and I feel like I need to put all of my energy into the big lifts, and this will shift my focus to that.
So i haven’t posted in a bit lol. I’ll start from last tuesday and go on from there
Tuesday: Bench day
Bench 225x3,255x3 285x9 315x1,1,1,1
DB INcline ramped to 115x10
HS Row 2p+25x10,10 3pX5 3+25x10
Rope Ext 55x5x10
Thursday: Deads
Deads 325x3 370x3 415x7 455 (no straps)x1,1,1
Good Mornings Ramped to 185x14.
Hack Squat 3psx5x10
Cable Crunch stackx5x12
Friday: OHP
OHP 170x3 195x3 220x7 235x5x1
Pullups BWx8,8,8,6,6,6,6,6,6,6
Dips BWx 20,15,10,10,10,10
Lat Raise 30x4x15
Sunday: Squat
265x5 305x5 245x5
Leg PRess 7psx4x8 5px15
Leg Curl 150x10,10 145x10,10 140x10
Hanging Leg Raise Bwx5x11
All caught up to date now lol Liking the simplicity of this, and going all out for the one set just feels right.
Wow I’m really bad at keeping up to date. Had to squeeze in all my workouts early this week cause I’m headed up to Ottawa. so here it is.
Monday: Bench 205x5 240x5 270x5