Tuesday 1/14/13
Cycle 1 Week 2
Squat Day
Squat (360)
Barx10
95x5
145x5
185x5
225x3
255x3
290x3 - add belt
325x8 - Volume PR?
Front Squat
Barx10
95x10
135x5x3 sets
Learning these now that I got a pair of oly shoes. The bar was choking the shit out of me, so going to have to work on these before I can begin to add weight
[/b]Leg Extensions[/b]
145x10x3 sets
Cable Abs
3 sets of 20
Leg Press Calf Raise
200x15x4 sets - for zee burn
Video of top set of squats attached
Thursday 1/17/13
Cycle 1 Week 2
Bench Day
Bench Press (240)
Barx10
95x5
115x5
145x3
170x3
195x3
215x9 (Left about 2 reps in the tank)
Incline Press (215)
Barx8
135x8
150x8
170x6
All sets were paused reps
Various Grip Pull Ups (Done between Pressing sets)
8 sets of 7 reps with bodyweight (total 56 reps)
Low Pulley Row
140x12
160x12
180x12,10
140x15
Dips/Machine Preacher Curl Superset
BW x 15 x 4 sets
and
45x15x4 sets
Friday 1/18/13
Cycle 1 Week 2
Deadlift Day
Deadlift (455)
135x5
185x5
225x5
275x3
320x3
365x3
410x5 (belt, 2 reps over required, easy set)
Oly Squats (335)
Barx8
95x8
135x5
205x8
235x8
265x6 - Some sort of PR
Leg Extensions/Ab Crunch Machine Superset
3 sets of 10
and
3 sets of 20
Seated Calf Raise
90x20x3 sets
Did some shoulder/arm work on saturday - nothing too taxing, just some light dumbbell extensions, curls, lateral raises and band pull aparts
Monday 1/21/13
Cycle 1 Week 3
Press Day
Back at my school gym, so won’t have access to some of the Hammer Strength machines which I had access to at home. This is okay, because I’ll be able to do SSB squats and GHR’s once powerlifting club starts back up again. Well worth the trade off.
Press (175)
Barx10
95x5
110x3
135x5
150x3
170x6 (PR) - these were all paused and locked out. shit was hard
CGBP (230)
Barx8
95x5
155x5
175x5
195x5
All reps were paused
Various Grip Pull Ups (Done between pressing sets)
8 sets of 7 with bodyweight (total 56 reps)
Seated Row Machine
4 sets of 10
1 set of 15
V-Bar Triceps Extensions
4 sets of 20
DB Spider Curls
4 sets of 10 using 25’s
Tuesday 1/22/13
Cycle 1 Week 3
Squat Day
Squat (360)
Barx10
95x5
145x5
185x5
225x3
270x5
310x3 (add belt)
345x6 (This was good. Narrowed my stance slightly and placed the bar a little higher to accomodate to the oly shoes)
Front Squat
Barx10
95x5,5
145x5,5,5
These are tough, gonna keep working on them though.
Leg Press (Narrow stance)
400x12,12
490x12,12,12
Seated Calf Raise
110x15x3 sets
Standing Rope Crunches
4 sets of 15
Thursday 1/24/13
Cycle 1 Week 3
Bench Press Day
Bench Press (240)
Barx10
95x5
115x5
145x3
180x5
205x3
230x5 - set was shaky, stopped it at a safe 5 although was expecting an EASY 6. The combination of early classes and no sleep, plus going out drinking last night and not hitting my daily calories for that day are most likely the reason for this shitty set. Gonna have to adjust my lifestyle to this new school schedule, waking up at 7am and 8am 5 days a week is not something I’m used to. Rest of the workout went well however.
Incline Bench Press (215)
Barx10
140x5
160x5
185x5 (Easy Pause PR)
All sets were paused
Various Grip Pull Ups (Done between pressing sets)
8 sets of 7 for a total of 56 reps
Low Pulley Row
140x12
180x12,12,10 (Some volume PRs here)
140x15
Dips/Machine Preacher Curl Superset
4 sets of 15 with bodyweight
and
4 sets of 15
Aside from the top bench set feeling like shit this was a good lift session. Deads tomorrow @435. I’m only supposed to do a triple, which is a joke at this point, but the Oly squats will make up for the challenge @ 285x5 without a belt. Actually, just kidding, that’ll be easy too. I can pause that kinda weight.
Thursday 1/24/13
Cycle 1 Week 3
Bench Press day
Bench Press (240)
Barx10
95x5
115x5
145x3
180x5
205x3
230x5 - Stopped at 5 cause the set was shitty. Was expecting an EASY 6, but it wasn’t happening today. The combination of my schedule, lack of sleep, and going out drinking last night and not hitting my calorie goal for that day made this set a bitch. Not used to waking up at 7am or 8am five days a week, so going to have to readjust my lifestyle to get enough rest in. Sleeping a max of 6 hours a night has been hurting me in the gym I feel. Aside from this set the rest of the workout went really well though.
Incline Bench Press (215)
Barx10
140x5
160x5
185x5 (Easy Pause PR)
All reps were paused
Pull ups between pressing sets
8 sets of 7 reps (Total 56 reps)
Low Pulley Row
140x12
180x12,12,10 - volume PRs
140x15
Dips/Machine Preacher Curls Superset
both were 4 sets of 15
Overall the training session was good aside from that top set of bench. Like I said, recovery is key and readjusting to my new schedule. Next week is deload week which will help. Tomorrow’s deads @ 435 and the goal is a triple which is an absolute joke at this point. Oly squats will be 285x5 without a belt, which shouldn’t be difficult either - I can pause that kinda weight for 5.
Friday 1/25/13
Cycle 1 Week 3
Deadlift Day
Deadlift (455)
135x5
185x5
225x5
275x3
315x1
345x5
390x3
435x3 (belt, very very easy triple)
Oly Squats
Barx10
135x5
185x3
225x5
250x5
285x5 (Oly form PR, Also an easy set)
Good Mornings
5 sets of 10 with 135
Seated Calf Raise/Roman Chair Leg Raises Superset
3 sets of 15 with 115
and
3 sets of 15 with BW
Awesome session. Blew through deadlifts with ease, I was good for probably 7 with 435. Felt very explosive. May do some swimming and shoulder/arm work tomorrow, depending on how tonight goes.
Monday 1/28/13
Cycle 1 Week 4 (Deload)
Press Day
Press (175)
Barx10
75x5
95x5
115x5
CGBP (230)
95x5
115x5
135x5
Various Grip Pull Ups (done btwn pressing)
7 sets of 7 with bodyweight (49 reps)
Seated Row Machine
4 sets of 12
1 set of 15
V-bar Cable Extensions/DB Spider Curls Superset
4 sets of 20
and
25x12x4 sets
Seated EZ Bar French Press
60x12x4 sets
Swiss Bar Curls
3 sets of 12
Nice and easy session. Deloads are always good, and I plan on sticking to them every 4 weeks, to make sure I don’t run myself to the ground. Still broke a sweat and got a good pump in my back and arms. Did extra sets for arms, since they are a weak point and a deload week is a good time to get extra work in for them without taxing my body much.
Looks like we are pretty similar in strength. We should definitely get a session in! Would you be willing to make a trip to Iron Sport? Or, we should start a thread and try to pool together whoever else is in the area for a nice meetup train/food session haha.
[quote]ashylarryku wrote:
Looks like we are pretty similar in strength. We should definitely get a session in! Would you be willing to make a trip to Iron Sport? Or, we should start a thread and try to pool together whoever else is in the area for a nice meetup train/food session haha.[/quote]
I’m definitely down. We can do both, maybe some more people from the area would like to join as well.
Edit: You kick my ass in all the lifts, I don’t know what you’re talking about lol
Last week was deload. Nothing worth mentioning. Did the work and got out.
Monday 2/5/13
Cycle 2 Week 1
Press Day
Press (180)
Barx10
75x5
95x5
105x3
120x5
135x5
155x10 (Definitely a form PR. All reps paused and locked out)
CGBP (240)
120x10
145x10
170x10
Various Grip Pullups (Done btwn pressing)
10 sets of 6 reps with bodyweight
T-Bar Row
4 sets of 10
1 set of 15
EZ Bar French Press/Incline DB Curls Superset
60x15x4 sets
and
25x15x4 sets
Tuesday 2/5/13
Cycle 2 Week 1
Squat Day
Squat (370)
Barx10
95x5
155x5
185x5
225x3
245x5
280x5 (add belt)
315x10 (What a lung killer lol; Definitely a volume PR though)
Safety Squat Bar Squats
155x10
185x10
220x10 (Pretty tough, low back was shot at this point)
*No belt on these and done with a narrow stance
GHRs
3 sets of 5 (gotta work up slowly with these, they’re awesome)
Leg Press Calf Raises
4 sets of 15
Seated Abs Machine
4 sets of 10
Good sesh, already sore, next couple days should be a pain
Thursday 2/7/13
Cycle 2 Week 1
Bench Day
Bench Press (245)
Barx10
95x5
115x5
145x3
160x5
185x5
210x10 (ez pz)
Incline Bench Press (220)
115x10
135x10
155x10 (really light)
Pullups (done between pressing)
10 sets of 6 (Total 60 reps)
DB Rows
90x10x4 sets
80x15
One Arm Cable Triceps Extensions/DB Preacher Curls Superset
4 sets of 15
and
30x12x4 sets
Really easy weights on the incline. Following Wendler to the T though.
Friday 2/8/13
Cycle 2 Week 1
Deadlift Day
Deadlift (465)
135x5
225x5
275x3
305x5
350x5
400x7 (Very easy, with a belt, done in Oly shoes)
Front Squats (185)
Barx10
95x10
115x10
135x10 - PR lol
Good Mornings
135x10x3 sets
First time pulling in oly shoes, definitely felt different. Gonna try it out for a cycle and see which one i like more. Front squats are starting to come in, not dying of oxygen deficit anymore. Found a good placement for the bar
Monday 2/11/13
Cycle 2 Week 2
Press Day
Press (180)
Barx10
75x5
95x5
105x3
130x5 (was supposed to do 3)
145x3
165x8 (All paused and locked out. Some sort of PR for sure)
CGBP (240)
145x8
170x8
195x6
Pullups (Done btwn pressing)
9 sets of 7 (total 63 reps)
T-Bar Row
1 set of 15 @ 2 plates
3 sets of 10 @ 3 plates
1 set of 15 @ 2.5 plates
EZ Bar French Curls/Incline DB Curls Superset
70x12x4 sets
and
30x10x4 sets
Tuesday 2/12/13
Cycle 2 Week 2
Squat Day
Squat (370)
Barx10
95x5
155x5
185x5
225x3
260x3
300x3 (Add belt)
335x8 (Definite Volume PR, Oly shoes and belt)
SSB Squat (315)
Barxsome
155x3
185x8
220x8
250x6 (Belt, felt strong)
GHR’s
3 sets of 6
Calf Raises
4 sets of 15
Machine Abs
3 sets of 10
Great squat sesh today. Left Shoulder is still buggin’ though.
Monday 2/18/13
Cycle 2 Week 3
Press Day
34 days out from meet
Press (180)
Barx10
75x5
95x5
115x3
135x5
155x3
175x6 (PR - est. 210 1RM)
CGBP (240)
155x5
180x5
205x5 - Paused PR, easy)
All reps paused
Pullups (Done between pressing)
8 sets of 8 (Total 64 reps)
T-bar Rows
2.5p x 10 x 5 sets
EZ Bar French Press/Incline DB Curl Superset
80x10x4 sets
and
30x10x4 sets
Tuesday 2/19/13
Cycle 2 Week 3
Squat Day
33 Days out
Squat (370)
Barx10
95x5
155x5
185x5
225x3
280x5 (Add belt)
315x3
355x6 (PR - Est. 425 1RM)
SSB Squat (315)
205x5
235x5
265x5 (Belt, PR)
GHR/Calf Raise Superset
4 sets of 5
and
4 sets of 15
Seated Abs Machine
3 sets of 10