Comments: Widened my grip on the bench press by more than an inch on each side, and could tell the difference right away. I could actually feel when my triceps kick in and do the work, and it is evident that my weakness is my chest. Hopefully a wider grip will make my bench go up because it is supposed to be easier. I plan on doing the required reps for bench press week 1 2 and 4, and doing as many as possible week 3. We’ll see where that gets me. Tomorrow is deadlift.
Comments: Good workout. Weight was light, I would have gotten 155 for 10 most likely. 60lb DB arnold’s were very easy as well, I am going to use 65’s next week. Trying to add weight to the curls as well to progress and make the muscles grow. Going to up the weight on cable curls and increase the reps on Barbell curls next week. Squat Tuesday.
Comments: Killed the workout today. Told myself to do 10 reps on the squat to get back into higher rep squats for next week (goal is to knock out 275 for 10-12). It was really easy. Tomorrow is off!
Comments: Great workout. Using a much wider grip on the bench press, and it feels very different. 200 for 3 was very easy. Next week’s weight is 210x1, but I will aim for 3 reps which should be no problem. Got an insane pump from the skullcrushers, even though they were really light. I focused on squeezing my tri’s and using a really large range of motion, going all the way behind my head. Even though 60lb is light, they felt amazing. Deadlifts tomorrow!
Comments: Great day today. Last time I squatted 275, I struggled with 5 reps. For some magical reason, lowering my squat 1RM and working back up, along with some form adjustments, has done wonders for me. I can see 3 plates are near and cannot wait. 2 hours later, and my legs are already sore… normally the next day and the 2nd day are the worst, never had soreness the same day except for when I did Boring But Big, and did 5x10 after my heavy set… so damn, looks like taking a decent shit will be a problem for the next few days. Tomorrow is off.
Comments: Deadlifts went great, I think that I could pull 4 plates for about 3 reps at this point. By the time I work up to that weight (about 2 months of 5/3/1) I will hopefully pull it for 5. Breaking the 4 plate barrier on deads and the 3 plate barrier on squats will feel amazing… However, repping 2 plates on the bench press seems far away. I wish that lift progressed as well as much lower body lifts do. Oh well, deload next week.
DB Arnold Press: (Decided to keep this movement heavy)
45x12
50x10
55x8
65x8 (PR)
DB Lateral Raise:
15x15,15,15
BB Curls:
85x12
105x10
105x8
Cable Curls:
3 sets of 15 on 42.5 difficulty
26 Wide Pull Ups
26 Push Ups
26 Lunges
Comments: Taking this week easy, but I can’t help myself from doing at least one movement heavy. Today it was DB arnolds and they felt great. Light squatting tomorrow.
Press:
45x10
65x5
95x3
115x5
130x5
155x7 (felt right to stop there)
DB Arnold Press:
45x12
50x10
55x8
70x5 (PR)
BB Shrugs:
135x10
225x10
315x10
405x10
455x10
BB Curls:
85x12
95x10
105x8
115x6
Cable Curls:
50x12,12,12
Comments: Good workout. Finally decided to start shrugging again, and it was awesome. Shrugs were done with chalk only; 405 felt so light when I picked it up that I decided to slap on another 25 plate per side. Squats tomorrow
Comments: Squats are my shit, and 255 is light weight at this point. Not really sure how many reps to aim for on weeks 1 and 2, so I figured keeping it to around 10 is a good idea, instead of going balls out and burning out by week 3 when the weight gets heavier. Decided to ramp good mornings, and glad I did. 135 felt solid, I really felt my hamstrings stretch while doing them. Wednesday is off.
Comments: Learned a a “3-point” rope exercise from one of the powerlifters at my gym and it consists of 8 reps of a regular pulldown, then immediately to an overhead extension for 8 reps, and then to a straight arm pulldown for another 8 reps… its a killer. Good workout today, Deadlifts tomorrow.