Friday 21/05/10
Lower Body
Deadlifts
132 x 10
176 x 8
198 x 5
220 x 5
240 fail
240 x 1
Split Squats
Bodyweight x 10
22s x 8
27s x 6
Pull throughs
110 x 10
132 x 10
154 x 9
Spread eagle sit ups
12, 10, 8
Notes
Completely disgusted with my pathetic deadlifting today. Havent been that weak in at least a month. On the way to the gym I was planning on trying for a PR and instead that bullshit happened. Definitely doing better next week.
Had a vomiting bug for the last week so today was my first day back
Tuesday 01/06/10
Lower Body
Squats
Bar x 12
88 x 8
110 x 7
132 x 6
154 x 5
176 x 3
BB Lunges
55 x 10
66 x 7
77 x 6
RDL
110 x 10
132 x 8
143 x 6
Ab Circuit
Sprinter sit up, v-up, hip thrust
16, 5, 8
10, 4, 6
Notes:
Didn’t quite feel 100% today but felt I had to get back to the gym
Bought Starting Strength by Mark Rippetoe. Its a really interesting read.
Thursday 03/06/10
Upper Body
BB Bench
Bar x 15
66 x 10
110 x 8
132 x 5
137 x 4
143 x 3
DB Incline
38s x 10
44s x 7
Lat Pulldown with Rear delt raise
6 x 10 with 15s x 10
7 x 8 with 15s x 8
7 x 6 with 15s x 8
Lateral Raise
15s x 12
22s x 10
22s x 8
BB Shrugs
132 x 12
154 x 10
198 x 8 (New PR)
BB Curls
77 x 8
77 x 8
77 x 6
Notes:
For whatever reason my shrugs felt really strong today so I went for the PR and got it really pleased.
Tomorrow is deadlift day and I am determined to make up for the last time which was a catastrophe.
Friday 04/06/10
Lower Body
Deadlifts:
132 x 10
176 x 8
198 x 5
220 x 5
240 x 3
253 x 2
Spilt Squats (Each Leg)
Bodyweight x 12
22s x 10
27s x 8
Pull throughs
110 x 10
176 x 8 (New PR)
198 x 6 (Newer PR)
Spread Eagle sit ups
12, 10, 8
Notes:
Got my deadlift back up so last week was just an aberration
Pull throughs just felt really strong today delighted to smash my old PR
Weighed myself down a lb to 175. I reckon/hope its fat as I have started doing sprints and my lifts are still increasing
Spent the first half of the week partying and yesterday recovering so this is my only gym visit of the week
11/06/10 Friday
Lower Body
Deadlifts
132 x 10
176 x 8
198 x 5
220 x 5
240 x 3
253 x 3
264 x 2 (PR)
Split Squats
22s x 8
27s x 8
33s x 6 (PR)
Pull Throughs
110 x 10
176 x 8
198 x 6
Spread Eagle Sit Ups
10, 8, 8
Notes:
Changed my deadlift grip to under/over for the heavy sets and I think it made a big difference.
New split squats PR which I am happy with
Monday 14/06/10
Upper Body:
BB Bench
Bar x 15
66 x 10
110 x 8
132 x 5
137 x 4
143 x 3
DB Incline
38s x 12
44s x 8
BB BOR with rear delt flyes
132 x 12 w 22s x 8
154 x 8 (PR) w 22s x 6
176 x 6 (PR) was too fucked after this to even think about the superset
BB Shrugs
132 x 12
154 x 10
198 x 8
BB Curls
77 x 10
77 x 8
77 x 6
Notes
My BOR exploded today which is good but I am getting a bit worried about my lagging bench
Monday 21/06/10
Upper Body
BB Bench
Bar x 15
66 x 10
110 x 8
132 x 5
137 x 4
148 x 3 (PR)
DB Incline
38s x 12
49s x 8 (PR)
BOR with Rear Delt Flye
132 x 12 w 22s x 8
154 x 8 w 22s x 6
176 x 8 2 22s x 4
BB Shrugs
132 x 12
154 x 10
198 x 8
BB Curls
88 x 6 (PR)
88 x 5
88 x 5
Notes
My benches had been stalled for a while so I gave myself a kick in the arse went for PRs and got them looks like I just needed to man up
The heavy BB curls felt really good so I think Ill stick with heavy weight and low reps
Tuesday 22/06/10
Lower Body
Squats
Bar x 12
88 x 10
110 x 8
132 x 8
154 x 7
187 x 3
Walking Lunges
27s for 3 sets getting around 8-9 reps each leg each time
RDL
110 x 12
132 x 8
154 x 6 (PR)
Ab Circuit
Usual Exercises
16, 5, 8
14, 4, 7
12, 4, 6
Notes
Squats felt good I’ll go for a PR next week
The walking lunges felt really good much tougher when you don’t bring your feet together at all and just keep stepping
My grip is a seriously limiting factor for the RDL but I guess a PR is a PR
Lower Body
Deadlifts
132 x 10
176 x 8
198 x 5
240 x 3
253 x 3
264 x 2
Split Squats
22s x 8
27s x 8
33s x 6
Glute Ham Raise
7, 6, 5
Spread Eagle Sit Ups
12, 10, 9
Notes:
Tried out GHR for the first time and they really kicked my ass definitely gonna keep them up
Weighed myself after training up to 181 lb
Monday 28/06/10
Upper Body
BB Bench
Bar x 15
66 x 10
110 x 8
132 x 5
137 x 4
148 x 3
DB Incline
38s x 12
49s x 8
BOR with Rear Delt Flyes
132 x 12 w 22s x 6
154 x 8 2 22s x 6
165 x 6 (PR) w 22s x 5
BB Shrugs
132 x 12
154 x 10
198 x 8
BB Curls
88 x 6
88 x 5
88 x 5
Notes:
I’m going to switch the rear delt flyes for face pulls next week and see how that goes
Pleased with PR on BOR
Tuesday 29/06/10
Lower Body
Squats
Bar x 12
88 x 10
110 x 8
132 x 8
154 x 7
187 x 3
198 x 4 (PR)
Walking Lunges
27s for 3 sets getting around 8-9 reps each leg each time
RDL
110 x 12
132 x 8
154 x 8
Ab Circuit
Usual Exercises
16, 5, 8
14, 4, 7
12, 4, 6
Notes: New squat PR which is good almost breaking the 200lb mark now.
Still not really feeling RDL so I’m going to switch them for something else now
I wanted to go for a higher weight in the lunges but the ones I wanted were all in use. Ill do it next week
um you’re doing the program wrong. You’re not rotating your ME exercises every 2-3 weeks as Defranco lays it out. If you want better progress, I suggest you do this for ME exercises
ME UPPER:
Pin Press- 3 weeks
Flat Bench- 3 weeks
Floor press-3 weeks
Close Grip bench- 3 weeks
Incline- 3 weeks
Repeat
ME LOWER:
Pin Squat(High)- 3 weeks
Snatch Grip deadlift- 3 weeks
Goodmornings- 3 weeks
Front Squat- 3 weeks
Deadlift- 3 weeks
Squat- 3 weeks
Repeat
Or
ME UPPER:
Week 1- Flat Bench
Week 2- Close Grip bench
Week 3- Pin Press
Week 4- Close Grip Pin press
Week 5- Floor Press
Week 6- Close grip floor press
ME Lower:
Week 1- Deadlift
Week 2- Good Morning
Week 3- Squat
Week 4- Pin good mornings
Week 5- Rack pulls
Week 6- Pin squat
[quote]IronManMMA wrote:
um you’re doing the program wrong. You’re not rotating your ME exercises every 2-3 weeks as Defranco lays it out. If you want better progress, I suggest you do this for ME exercises
ME UPPER:
Pin Press- 3 weeks
Flat Bench- 3 weeks
Floor press-3 weeks
Close Grip bench- 3 weeks
Incline- 3 weeks
Repeat
ME LOWER:
Pin Squat(High)- 3 weeks
Snatch Grip deadlift- 3 weeks
Goodmornings- 3 weeks
Front Squat- 3 weeks
Deadlift- 3 weeks
Squat- 3 weeks
Repeat
Or
ME UPPER:
Week 1- Flat Bench
Week 2- Close Grip bench
Week 3- Pin Press
Week 4- Close Grip Pin press
Week 5- Floor Press
Week 6- Close grip floor press
ME Lower:
Week 1- Deadlift
Week 2- Good Morning
Week 3- Squat
Week 4- Pin good mornings
Week 5- Rack pulls
Week 6- Pin squat[/quote]
I know I have deviated but I want to squat and deadlift at the same time and have zero interest in box jumps training for strength not athletic purposes. Also I prefer changing things slightly to meet my own preferences and try new things as apposed to sticking rigidly to whats on a piece of paper.
[quote]IronManMMA wrote:
um you’re doing the program wrong. You’re not rotating your ME exercises every 2-3 weeks as Defranco lays it out. If you want better progress, I suggest you do this for ME exercises
ME UPPER:
Pin Press- 3 weeks
Flat Bench- 3 weeks
Floor press-3 weeks
Close Grip bench- 3 weeks
Incline- 3 weeks
Repeat
ME LOWER:
Pin Squat(High)- 3 weeks
Snatch Grip deadlift- 3 weeks
Goodmornings- 3 weeks
Front Squat- 3 weeks
Deadlift- 3 weeks
Squat- 3 weeks
Repeat
Or
ME UPPER:
Week 1- Flat Bench
Week 2- Close Grip bench
Week 3- Pin Press
Week 4- Close Grip Pin press
Week 5- Floor Press
Week 6- Close grip floor press
ME Lower:
Week 1- Deadlift
Week 2- Good Morning
Week 3- Squat
Week 4- Pin good mornings
Week 5- Rack pulls
Week 6- Pin squat[/quote]
Doing 6 different bench variations for someone at his level sounds kinda unnecessary.
[quote]BJack wrote:
Doing 6 different bench variations for someone at his level sounds kinda unnecessary.[/quote]
Totally agree, look at elite’s website, De Franco just put up an article about a shot putter who was making little progress, and then stuck to basics and learned correct technique and then rotated btwn the box squat, cambered bar box squat, and safety bar squat and is an upper level recruit now. Sometimes variation is great, but sounds to me like someone needs more practice with the lifts not rotation of ME Exercises, b/c they may be a max effort, but he’s building motor patterns now. Keep it up and my only suggestion is to stop doing such high reps during your warm-ups, if working up to a 3 rep max do no more than 3 reps unless it’s the bar, or your 1st warm-up set after the bar.
[quote]scubasteve2105 wrote:
[quote]BJack wrote:
Doing 6 different bench variations for someone at his level sounds kinda unnecessary.[/quote]
Totally agree, look at elite’s website, De Franco just put up an article about a shot putter who was making little progress, and then stuck to basics and learned correct technique and then rotated btwn the box squat, cambered bar box squat, and safety bar squat and is an upper level recruit now. Sometimes variation is great, but sounds to me like someone needs more practice with the lifts not rotation of ME Exercises, b/c they may be a max effort, but he’s building motor patterns now. Keep it up and my only suggestion is to stop doing such high reps during your warm-ups, if working up to a 3 rep max do no more than 3 reps unless it’s the bar, or your 1st warm-up set after the bar.[/quote]
Cheers man I’ll give that a shot.
Wednesday 07/07/10
Lower Body
Squats
Bar x 12
88 x 5
110 x 5
132 x 5
154 x 5
187 x 5
198 x 4
Walking Lunges
33s for 3 sets of 8-9 reps each leg
Hyperextensions
Bodyweight x 12
22lb plate x 10
33lb plate x 8
Ab Circuit
Usual Exercises
16, 5, 8
14, 4, 7
12, 4, 6
Notes:
Going to get a new squat PR next week
Defranco has the hyperextensions listed in his exercises but I only felt it in my lower back. It’s a lower body day so next week I’ll go for Good Mornings
Thursday 08/07/10
Upper Body
DB Press Max Reps
44s x 14
44s x 12
49s x 8
Dips
6, 6
Chin Ups with Rear Delt Flyes
5 with 16s x 8
4 with 16s x 6
3 with 16s x 5
BB Overhead Press
Bar x 10
66 x 8
71 x 5
77 x 5
Lateral Raises
16s x 10
16s x 9
22s x 6
DB Curls
27s x 9 each arm
33s x 8 each arm
33s x 7 each arm
Notes:
I think I slept on my wrist funny its been sore all week and restricted my dips quite considerably
Haven’t done chin ups since I weighed 150lbs needless to say they have got more difficult still felt great though
Switched to DB curls due to wrist problems
Lower Body
Deadlifts
132 x 10
176 x 8
198 x 5
240 x 3
253 x 3
264 x 3
Split Squats
22s x 8
27s x 8
33s x 6
Glute Ham Raise
7, 6, 5
Spread Eagle Sit Ups
12, 10, 9
Notes:
Deadlifts feel good going to go for a PR next week.
GHR are still horribly difficult