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!!!