Wednesday 5/21/14
Deadlifts
290 x 5
315 x 5
325 x 5
350 x 5
375 x 5
400 x 5
Dynamic Speed Bench
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
Barbell Glute Bridges
405 x 6
405 x 6
405 x 6
405 x 6
405 x 6
405 x 6
405 x 6
Extensions
60 x 20
60 x 20
60 x 20
60 x 20
60 x 20
60 x 20
…EASY!!!
Monday 6/2/14
Update: I was out of the gym all of the week of 5/26-6/1 I tweaked my psoas again doing paused deads and more. So I have experienced this issue before in the past and I can say that my recovery was its best ever. So with that I am easing my way back in and not fully back to day one but back to the 10’s, 8’s, etc. rep range. So just reestablishing my CNS and again easing the loads in so not to jump the gun and possibly do more damage that needed. Also this was kinda of my fault as I was to take a deload after hit my new 1 rm’s but was back in the gym etc. so me on average i need to deload every 4-6 weeks. So back after it an on we go!
Bench Press
125 x 10
140 x 10
155 x 10
170 x 10
180 x 10
195 x 10
Axle Bar Floor Press (paused)
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
Speed Bench
170 red bands x 3
170 red bands x 3
170 red bands x 3
170 red bands x 3
170 red bands x 3
170 red bands x 3
Standing Cable Face Pulls
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15
Kneeling cable crunch
60 x 12
60 x 12
60 x 12
…EASY!!!
Tuesday 6/3/14
Paused Seated DB Shoulder Press
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
Pendalay Barbell Rows
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
Superset
Dumbbell Lateral Raise
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15
Seated Close Cable Row
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Superset
2 Stop Easy Bar Curl
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
2 Stop Seated French Press
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
Intra Set Stretch Seated Calf Raises
45 x 6
45 x 6
45 x 6
45 x 6
45 x 6
45 x 6
…EASY!!!
Wednesday 6/4/14
Squats
225 x 10
250 x 10
275 x 10
300 x 10
325 x 10
350 x 10
Paused Box Squats
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
Dynamic/Speed Squats
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
Leg Extensions
50 x 20
50 x 20
50 x 20
50 x 20
50 x 20
50 x 20
Ab Wheel
BW x 12
BW x 12
BW x 12
?EASY!!!
Thursday 6/5/14
Dumbbell Incline Press
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
Standing Cable Fly’s
40 x 15
40 x 15
40 x 15
40 x 15 >>>> 30 x 15 >>>> 20 x 15
Dumbbell Row
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8
Lat Pulldown
85 x 15
85 x 15
85 x 15
85 x 15 >>>> 70 x 15 >>>>55 x 15
Incline Curls
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
V-Bar Extensions
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
Leg Press Calf Press
135 x 12
135 x 12
135 x 12
135 x 12
…EASY
Friday 6/6/14
Deadlift
235 x 10
260 x 10
290 x 10
315 x 10
340 x 10
365 x 10
12" Block Pulls
365 x 5
365 x 5
365 x 5
365 x 5
365 x 5
365 x 5
Speed Deadlifts
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
Seated Leg Curls
70 x 20
70 x 20
70 x 20
70 x 20
70 x 20
70 x 20
Hanging Leg Raises
BW x 12
BW x 12
BW x 12
…EASY!!!
Monday 6/9/14
Bench Press
140 x 8
155 x 8
170 x 8
180 x 8
195 x 8
215 x 8
Axle Bar Floor Press - 2 sec pause
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
Speed Bench - 5 sec concentric
185 red bands x 3
185 red bands x 3
185 red bands x 3
185 red bands x 3
185 red bands x 3
185 red bands x 3
Standing Cable Face Pulls
70 x 15
70 x 15
70 x 15
70 x 15
70 x 15
70 x 15
Kneeling cable crunch
70 x 12
70 x 12
70 x 12
70 x 12
…EASY!!!
I have been extremely lazy in updating my site, progress, training, and so much more. Let me tell you I have been slammed with my full time job with major projects and presentations, as well hectic with Aesthetics Training and Nutrition. It is all good busy that I am blessed and grateful for. As well though I was in a bit of a funk, not hungry, not motivated, and not really feeling the gym , prep, and more.
No one will openly admit they go through mental battles and struggles with hindrance around their persona. Me I personally give two shits what people think and judge me by, I have mental battles where I simple do not even want to do anything. Hell to be fully honest I am sick and tired of the countless benching, squatting, and deadlifting.
A lot of times I just want to go in the gym do what I want and have fun, experiment, mix things up, and just get back to how training used to be for me. With that though I am close to 18 weeks out and it has retriggered that spark in me feeling confident, happy, and refocused. Life has its ups and downs, i was on a sick roll, got sidelined for a week, came back not so hot, but now catching pace again. Simply put there is no perfect feeling or process for your everyday life and goals. You just need to establish the reality of the world around you and who you are as a person. Next week should be back to normal and catching up and keeping up to par with everything.
Again always grateful and appreciative of everyone’s love and support!
Thanks!
RJ
Have been feeling better lately and a bit more motivated and things (knock on wood) have been going well with training in regards to finding a rhythm. Will do a better job on updating accordingly along with providing more insight and details as to how everything goes. So now I 17.85 weeks out and have 2 more weeks left in my current cycle and will be testing my 1rm’s in 3 weeks.
Brick by brick I build!
Monday 6/30
Paused Bench
185 x 3
200 x 3
212.5 x 3
227.5 x 3
242.5 x 3
257.5 x 3
Speed Deads
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
Abductor
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
Standing Calf Raises (interset stretching)
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
Ab Wheel
BW x 12
BW x 12
BW x 12
BW x 12
…EASY!!!
Tuesday 7/1
Focusing on variation with focus around volume and hypertrophy though powerlifting cant let go of what little aesthetics I have as well looking at a lot of these exercises as functional movememnts
Seated DB Shoulder Press
85 x 4
85 x 4
85 x 4
85 x 4
Superset
DB Lateral Raises
20 x 12
20 x 12
20 x 12
20 x 12
w/ Cable Face Pulls
60 x 15
60 x 15
60 x 15
60 x 15
Underhand Grip Pull-Ups
BW x 6
BW x 6
BW x 6
BW x 6
Superset
Overhand T-Bar Row
90 x 10
90 x 10
90 x 10
90 x 10
w/ Chest Supported DB Incline Row
30 x 12
30 x 12
30 x 12
30 x 12
EZ Bar Curls
45 x 12
45 x 12
45 x 12
45 x 12
45 x 12
45 x 12
45 x 12
EZ Bar Cable Extensions
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12
…EASY!!!
Wednesday 7/2/14
Note: was only able to get in my squats which matters most but my wife called me literally after my last set of squats telling me she had a flat tire. So pretty much picked up my shit and ran out to her rescue to change/replace the tire for her.
Squat
325 x 3
350 x 3
375 x 3
400 x 3
425 x 3
455 x 3
…EASY!!!
Thursday 7/3/14
Speed Bench
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
Behind the neck OHP
115 x 4
115 x 4
115 x 4
115 x 4
Reverse Cable Fly
30 x 15
30 x 15
40 x 15
40 x 15
Hammer Strength High Iso-Row
90 ps x 6
90 ps x 6
90 ps x 6
90 ps x 6
Reverse Positioned Lat Pulldown
115 x 10
115 x 10
115 x 10
115 x 10
Interset Stretch Preacher Curls
40 x 12
40 x 12
40 x 12
40 x 12
Interset Stretch Overhead Cable Extensions
60 x 12
60 x 12
60 x 12
60 x 12
…EASY!!!
Friday 7/4/14
Notes: due to the holiday I was having family over for a cook out so only had time to get in my deads which is necessary and thatis it, wont front rhythm was off and not a good session. Got all 3 reps onmy last set but could not lift in any form of rhythm what so ever.
Deadlifts
340 x 3
365 x 3
395 x 3
420 x 3
445 x 3
475 x 3
…EASY!!!
Monday 7/7/14
Paused Bench
200 x 2
212.5 x 2
227.5 x 2
242.5 x 2
257.5 x 2
270 x 2
DB incline
60 x 10
70 x 8
80 x 6
90 x 4
80 x 6
70 x 8
80 x 10
Abductor
120 x 4
120 x 4
120 x 4
120 x 4
120 x 4
120 x 4
Standing Calf Raises (interset stretching)
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Ab Wheel
BW x 12
BW x 12
BW x 12
BW x 12
…EASY!!!
Tuesday 7/8/14
Seated DB press
60 x 10
70 x 8
80 x 6
70 x 8
60 x 10
50 x 12
Superset
Seated DB Lateral Raise
10 x 15
10 x 15
10 x 15
W/ bent over reverse raises
10 x 15
10 x 15
10 x 15
Hammer Strength Seated Iso-Row
90ps x 10
115ps x 8
135 x 6
115 x 8
90 x 10
115 x 12
Dumbbell Hammer Curls
30 x 10
40 x 8
50 x 6
40 x 8
30 x 10
20 x 12
…EASY!!
Wednesday 7/9/14
Squat
225 x 10
275 x 6
325 x 4
375 x 2
425 x 2
475 x 2
Speed Bench Press
200 x 3 reps
200 x 3 reps
200 x 3 reps
200 x 3 reps
200 x 3 reps
Lying Iso-Leg Curl
70ps x 8 reps
70ps x 8 reps
70ps x 8 reps
70ps x 8 reps
3 stop Leg Extensions
120 x 8
120 x 8
120 x 8
120 x 8
Seated Calf Raise (interset stretch)
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
Hanging Leg Raises
BW x 10
BW x 10
BW x 10
BW x 10
…EASY!!!
Thursday 7/10/14
Incline Dumbbell Shoulder Press
40 x 10
50 x 8
60 x 6
50 x 8
40 x 10
30 x 12
Standing Military
95 x 5
115 x 3
135 x 2
145 x 1
160 x 1
135 x 2
115 x 3
95 x 5
Lat Pulldown
130 x 10
145 x 8
160 x 6
145 x 8
130 x 10
115 x 12
Standing French Press
70 x 10
85 x 8
100 x 6
90 x 8
75 x 10
70 x 12
…EASY!!!
Friday 7/11/14
Notes: Don’t know what happened Friday but got touched and possessed by something. Hit a new 3 rep PR on deads yesterday of 500 x 3, was only supposed to get and go for 2 but 16 weeks out and testing next week I pretty much said frig it.
Now if you have never seen a picture or video I have posted to answer about my form choice, I pull conventional with a hook grip. Still much work to be done and with truly 12 full dedicated weeks it is time to bog down and tighten it up.
235 x 5
290 X 4
340 x 3
395 x 2
445 x 2
500 x 3
Iso Leg Press
80 x 8
80 x 8
80 x 8
80 x 8
Seated Reverse Leg Curls
130 x 8
130 x 8
130 x 8
130 x 8
Calf Press (interset stretch)
45 x 15
45 x 15
45 x 15
45 x 15
Standing Cable Trunk Twists
40 x 8 per side
40 x 8 per side
40 x 8 per side
40 x 8 per side
…EASY!!!
Monday 7/14/14
Note: test week testing all my new 1rm’s this week before closing out my final weeks leading up to the meet!
Bench Test
155 x 5
185 x 3
210 x 2
240 x 1
270 x 1
290 x 1
300 x Fail —> I feel like I fucked myself up on my setup that caused me to fail, truly feel I have it in me will have video coming soon.
DB incline
70 x 10
80 x 8
90 x 6
80 x 8
70 x 10
60 x 12
Abductor
130 x 43
130 x 4
130 x 4
130 x 4
130 x 4
130 x 4
Standing Calf Raises (interset stretching)
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
Ab Wheel
BW x 12
BW x 12
BW x 12
BW x 12
…EASY!!!
Tuesday 7/15/14
Reverse HS Shoulder Press
35 x 10
45 x 8
55 x 6
45 x 8
35 x 10
25 x 12
Low HS Iso Row
45 x 10
55 x 8
65 x 6
55 x 8
45 x 10
35 x 12
Standing Cable Pull Over
50 x 10
60 x 8
70 x 6
60 x 8
50 x 10
40 x 12
DB Hammer Curls
35 x 10
45 x 8
55 x 6
45 x 8
35 x 10
25 x 12
HS Preacher Curls (interset strecth)
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10
…EASY!!!