Friday 4/29/11
Cycle 4
Week 1 Day 4
Deadlift:
135x5
185x5
225x3
275x5
315x5
355x7 (Easy)
BB 90 degree Row:
135x12,12,12,12
DB Row:
80x10,10
Hangover kicked in… Thirsty thursday and gym don’t go together it seems… felt like shit after those rows and ended the workout. Deadlifts were solid however, even though i felt like garbage. Weekends off, time to recover.
Monday 5/2/11
Cycle 4
Week 2 Day 1
Press:
45x10,10
65x5
85x5
105x5
125x5 (forgot i only should’ve done 3)
140x3
165x6 (PR)
DB Arnold Press:
50x12
55x10
60x8
65x6 (Moved the weight up by 5lb on the first 3 sets…proved tough but doable)
BB Shrugs - Light:
135x20
225x20
315x20
DB Lateral Raise:
15x15,15,15
BB Curl:
85x12
95x10
105x8
115x6
Cable Curl:
50x12,12,12
Tuesday 5/3/11
Cycle 4
Week 2 Day 2
Squat:
45x10
95x10
135x5
155x5
185x3
210x3
240x3
275x10
Good Mornings:
45x10
95x10
115x10
135x10
Seated Calf Raise:
155x20,20,20,20
Thursday 5/5/11
Cycle 4
Week 2 Day 3
Flat Bench:
45x20
95x5
135x3
160x3
180x3
205x3
DB Flat Press:
75x5
80x5
85x5
90x5
Smith Flat Press:
135x10
185x10
225x4
Weighted Dips:
25x10,10,10,9
Tricep 3 Point Extensions:
40 x 4 sets x 24 reps
Friday 5/6/11
Cycle 4
Week 2 Day 4
Deadlift:
135x5
185x5
225x3
275x1
295x3
335x3
375x6 (PR?)
Barbell 90 Degree Row:
45x20
135x12
155x10
185x8
205x6
DB Row:
80x10
90x10
100x15
Bodyweight Wide Pull Ups
27 reps done over a few sets
Rear Delt Work:
3 sets of 12
Comments: Deads went well today. Not sure if thats a PR, last cycle I pulled 385 for 5. Nonetheless I aimed for 6 and got them easily. Good workout, I’m drained. Started taking creatine last week, 10mg a day, and I’ve been far less sore than usual. Did chest/tri yesterday, and I feel no soreness today, and I was barely sore after leg day, even though its usually a problem for me to walk after legs. I like that its working, maybe it’ll help me get my numbers up as well. Weekend off!
Monday 5/9/11
Cycle 4
Week 3 Day 1
Press:
45x10
65x5
85x5
105x3
130x5
150x3
170x6 (PR)
DB Arnold Press: (Short rest periods)
50x12
55x10
60x8 (grind!)
65x6 (GRIND!!)
BB Shrugs - Heavy (Chalk only):
135x10
225x10
315x10
405x10
500x10 (PR) - grip strength is on point
Supersetted with:
DB Lateral Raise:
25x8,8,8
BB Curls: (short rest periods)
95x12,12,12
Cable Curls:
42.5 x 12, 10
30 x 6
Comments: Gym was closing early today and due to my final exam schedules I was only left with a little over an hour to complete today’s workout. Pressing went really well, hit a PR which was awesome. After checking the time frequently, I was forced to make my rest periods extra short today. Each set of DB arnolds was a grind with the last rep, because I was fatigued. Biceps were rushed today and didn’t get much work in, but got an insane pump nonetheless.
Tuesday 5/10/11
Cycle 4
Week 3 Day 2
Squat:
45x10
95x10
135x5
155x5
185x3
225x5
255x3
285x10(PR)
Seated Calf Raise:
165x20,20,20,20 (PRs)
Good Mornings:
45x10
95x10
115x10
135x10
Took Thursday off - ate something bad and was throwing up so figured i’d take the day off from lifting.
Friday 5/13/11
Cycle 4
Week 3 Day 3
Flat Bench:
45x20
95x5
135x3
170x5
190x3
215x3 (PR?)
DB Flat Press:
75x5
80x5
85x5
90x5.5 (Right side could not lock out, left side went up without problems…)
Smith Flat Press:
45x10
135x10
185x10
205x6
Weighted Dips:
25x10,10,10,7
Tricep 3 point Extensions:
40x24,24,24,24
Comments: Workout was good. Kept it pretty short- took a little over an hour to complete. Gym is closed on the weekends during the summer at school, so I will be doing deadlifts on monday
Gahd I hate you, your squat and DL kick my squat and DL’s ass.
Btw, I remember mentioning that benching has always been a problem for you. Have you felt that it has felt any better?
[quote]AquaCruzer wrote:
Gahd I hate you, your squat and DL kick my squat and DL’s ass.
Btw, I remember mentioning that benching has always been a problem for you. Have you felt that it has felt any better?[/quote]
Haha I think I’m just built for pulling honestly. On the other hand, not so much for benching.
As to your question: Benching still sucks, my right side is way weaker and it holds me back a lot. My form goes to shit after a few reps and thats when i struggle. I am going to try to learn to bench while holding my breath throughout the set to keep tighter and keep my form better.
Ah I see, regardless you are still progressing nicely so keep at it. Well if you haven’t I’d watch the “So you think you can bench series” by Dave Tate. Very informative stuff.
[quote]AquaCruzer wrote:
Ah I see, regardless you are still progressing nicely so keep at it. Well if you haven’t I’d watch the “So you think you can bench series” by Dave Tate. Very informative stuff.[/quote]
Thanks, I did watch it and implemented his technique into my benching. Im pretty bad at the leg drive part however, which makes a big difference in benching
Monday 5/16/11
Cycle 4
Week 3 Day 4
Deadlift:
135x5
185x5
225x3
275x1
315x5
355x3
405x4 (PR!)
BB 90 Degree Row:
45x20
95x15
135x12
155x10
185x8
215x6 (PR)
DB Kroc Row:
80x10
90x10
100x15
Wide Grip Pull Ups:
30 reps total
Rear Delt Work:
4 sets of 12
Comments: Amazing day… first time pulling 4 plates and they went up for 4 no problem. Guy watching me said it looked easy and that I could’ve gotten at least 1 more rep, but as I said before I like to play it safe with deadlifts and they felt heavy! Pumped that I can rep 4 plates now, because not too long ago watching dudes pull 405 for 1 amazed me.
Very nice! Reppin’ 4 plates.
[quote]AquaCruzer wrote:
Very nice! Reppin’ 4 plates.[/quote]
Thanks brotha! Hopefully 5 plates for a single by the time I turn 21 (~8 months). That’d be an achievement
405x4x0.0333+405=459
ESTIMATED 1RM is at 459, I’d say I could pull 440-445 to be sure… that means putting about 50lb on my deadlift in 8 months. That’s totally doable.
Going on vacation at the end of May for 10 days, so decided to skip this cycle’s deload and just start Cycle 5 instead, but only doing the prescribed reps on all lifts. Vacation will be my deload.
Tuesday 5/17/11
Cycle 5
Week 1 Day 1
Strict Press:
45x10
65x5
85x5
120x5
135x5
155x5
DB Arnold Press:
50x12
55x10
60x8
65x7 (PR)
DB Lateral Raise:
25x8,8,8
BB Curl:
85x12
95x10
105x8
115x8 (PR)
EZ Bar Preacher Curl:
70x12,12,12
Comments: Strict presses are definitely hard, cranked out 5 good ones with 155 without using legs. Skipped shrugging today, because I deadlifted yesterday due to my fucked up schedule from last week. Shrugging would’ve been counterproductive… Curls felt strong even though I did back yesterday which involved biceps - kept them strict on both exercises. Squats tomorrow.
Wednesday 5/18/11
Cycle 5
Week 1 Day 2
Squat:
45x10
95x5
135x5
155x5
185x3
205x5
235x5
265x5
Smith Calf Raise:
135x20
185x20,20
Comments: Had a horrible headache today, so did the bare minimum in the gym and went home. Even though my head was pounding, 265 was a joke. Doing prescribed reps only all week, so I stopped at 5 reps.
Wednesday 5/18/11
Cycle 5
Week 1 Day 2
Squat:
45x10
95x5
135x5
155x5
185x3
205x5
235x5
265x5
Smith Calf Raise:
135x20
185x20,20
Comments: Had a horrible headache today, so decided to do the bare minimum in the gym and get out. I’m only doing the prescribed reps this week because I skipped the deload week, so 265 for 5 was cake. Bench tomorrow.
Thursday 5/19/11
Cycle 5
Week 1 Day 3
Bench Press:
45x20
95x5
135x3
150x5
175x5
195x5
DB Flat Press:
75x5
80x5
90x5
90x4 (Right side is weak as hell…couldn’t lock it out)
Smith Flat Press:
135x10
185x10
205x6
Weighted Dips:
45x10,9,8,7
Tricep 3 Point Extension:
40x24,24,24,24