I changed the workout a bit. I was talking with the powerlifter AJ Roberts and he said I should up the percentages on my DE days. I’ll try it out and see how it goes. It is quite a bit tougher, but I do like it.
I thought it would affect my RDL’s, but I felt good during them. My calves are getting stronger too so I like that, and I did abs for the first time in a while. I tried to get through the whole circut, but my abs burnt out. Haha. I’ll work my way up.
Speed Box Squat: 255lbs
Romanian Deadlift: 325lbs
Standing Calf Raises: 410lbs
Ab Circut
Very good workout today. I felt strong. I’ve changed a few things up as far as sets and stuff, so hopefully it all works out. No reason why it shouldn’t. I’m almost as strong as when I was before all the medical issues. Now my upper body needs to catch up and it’ll be all good. I’ve also upped my weight on my reverse lunges.
I wonder if I’ll ever get to 315lbs lunges. Haha, that’ll be the day. My abs are still kind of weak. I need to do more ab work. My lower abs are weak, upper abs, everything. I’ll do more abs stuff soon.
Decent workout. I played basketball first. That probably affected my strength. I felt a bit tired. I wanted to try to hit 210lbs, but I wasn’t feeling it so I went down to 205lbs. My one arm rows feel good, but I really need to work on my grip strength. I feel like I could advance in my one arm rows if my grip was better.
I also got to 10 pullups(even though they’re not strict at all). I think I might add weight to them now. I got stronger at the push press. I think I can add more weight to those as well. I’m still stuck on my close grip bench, but I think it’ll improve soon. Hopefully next weeks workout feels a lot better.
Incline Bench Press: 190lbs, 205lbs
One Arm Row: 105lbs
Pullups: 10
Push Press: 140lbs
Close Grip Bench: 175lbs
Pretty good workout today. The changes are kind of hard to get use to, but I think they’ll help me in the long run. I only got two workouts on video today because I went to a different branch of my gym and they said they don’t allow cameras. That’s a shitty policy in my opinion. All I’m doing is recording myself. But whatever, my usual gyms let me do it. Lets hope I can get stronger on for monday.
So my basketball “warmup” turned into two hours of basketball. I really need to work on my skills. My jumper is off, my decision making is off, my feet are slow, and I just need all around help. By the time I got to my weights workout, I was pretty tired. I got the bulk of my workout in, but I didn’t do the higher rep stuff for my chest and triceps. Hopefully I’ll have still made gains. This is the first DE Upper body workout I’ve done with my changes. I liked it so I’m hoping all goes well.
Good workout today I decided to throw in hang cleans for a workout. I need to do some type of explosive work on my ME days. I was thinking of jumps, but I think I’m going to try these for a while. Also, I finally matched my old PR on the box squat. I might have been able to hit 355lbs, but I didn’t wanna push it. I also upped the weight on my lunges. I was using a lot of quads though. I need to take longer strides.
I like the changes I’ve made to my routine. I feel less drained throughout the week. I’m going to stick with it. Hopefully I get to 405lbs squat sooner then later. I had to skip core work today because of time constraints. I’ll just do some planks later or something. BTW,do you guys think I should use a lower box?
Hang Power Clean: 135lbs
Box Squat: 315lbs, 350lbs, 315lbs
Reverse Lunge: 250lbs
Good workout today. Improved on my incline bench. I probably could have gotten more, but I had time constraints again. One arm rows are feeling easier, so I might go up to 110lbs some time soon. I’ve also decided to start using weight on my pullups so hopefully all goes well with that. I might just stick with this weight until I can hit 10 reps; or maybe I’ll just stick with 5 and under. I’ll give it some thought. Chime in if you so please. I’ve improved on my push press. I use a lot of body, so I might up the weight, or I might not use as much body. I’ll give that more thought too. I’m getting my close grip bench strength back, but I still have a while to go. I think I got up to using 200lbs at one point. Bicep curls are eh. I should do more for my biceps. Sorry for being up close and personal on some. That was the only place for the camera. Haha.
Incline Bench Press: 190lbs, 210lbs
One Arm Row: 105lbs
Pullups: 15lbsx4
Push Press: 145lbs
Close Grip Bench: 180lbs
Bicep Curls: 90lbs
Good workout today. I’m liking the changes I’ve made as far as numbers I have a deload week coming up and I feel its much needed. I’ve made good progress this cycle, so resting should help me recover. I’m working on staying tighter on the box on my box squats. I feel like I could be stronger on the box squat if I stay tighter. I also think I’m going to switch back to good mornings. I use a mixed grip on my romanian deadlifts, and I get a pump on one side of my back rather then both. Hopefully the good mornings will even everything out. I’ve also decided not to do calves. I don’t think they’re needed that much. However, if I see anything detrimental for leaving them out, I’ll add them back in. I also might start doing more jump training next cycle.
Speed Box Squat: 260lbs
Romanian Deadlift: 330lbs
Ab Circuit
Decent workout today. I had to work out early cuz today is really busy. Half of me wanted to just skip todays workout, but I knew that wouldn’t be best. I felt less explosive on the bench press, but I feel like I was still moving the bar at a decent rate. I thought I could handle the seated rows better, but they felt heavier then I expected.
I couldn’t not find the thing that adds 7lbs, so instead of doing more reps at 180lbs, I went to a higher weight and “cheated”. I’m also using weight on the pullups, I think I could use more weight, but I might just keep doing as many as I can at 15lbs til I can get 10 reps. I’m also thinking about doing more “beach work” but I’m not sure.
If anything, I’ll rotate for whatever bodypart I want to work on. I played basketball AFTERWARDS, so thats good. My jumper still needs work and so does my handles. I’ll need to figure out a way for me to work those out, while still working towards my 405lbs squat. I think I can figure something out, but as always, if you would like to chime in, feel free to do so.
Good workout today. I felt really energized, but its a deload week so I didn’t max. I feel like I could hit like 360lbs on the box though. I’ll try it in a few weeks. We’ll see how it goes. I think me pushing my reverse lunges as high as I can is really helping. I did a few vertical jumps to prime my nervous system, so maybe that helped too.
Perhaps I should check that too. I feel like once I reach an explosive phase, I’ll get massive gains. I can’t wait! I’ve also started doing glute-ham raises. I feel like I need to train my hamstrings more. I also need to train my abs more. I feel good though. Hopefully 405lbs squat comes quick!
Good workout today. I played a game of basketball as a warmup. I felt pretty strong, but again, it is a deload so I didn’t max on anything. Next week, I think I’ll try decline bench press. I haven’t done it in a long time, so I hope it goes well. I’m thinking about doing seated military presses too. We shall see. BTW, I recorded my one arm rows, but dropped my camera so it didn’t stay on the memory card. Oh well.
Incline Bench Press: 190lbs
One Arm Row: 105lbs
Pullups: 15lbs
Push Press: 145lbs
Close Grip Bench Press: 180lbs
DB Bicep Curls: 40lbs/each
Decent workout today. Felt kind of tired, but got through it. I really needed this deload. Finals are coming up so I’ve had a decent amount of time to study. Box Squats felt good, Good Mornings felt good. I tried some running jumps and vertical jumps just for fun. I was about to get about 9’8’’ on my vertical jump, so my vertical is about 29’‘. My running jump was about 31’'. I think I’ll add in some sprints and jumps for my next cycle I think I could get away with it while still increasing my strength. We’ll see how it goes.
My battery in my camera died so no video today. It was my DE upper body day though. Nothing to special. I want to start doing more basketball drills. I’ll try to incorporate them somehow.
Pretty good workout today. I was a bit hungry, but it didn’t affect me too much. I’ve decided that I could do more sprints and jumps without it affecting my strength gains. I don’t do a ton of volume so I should be fine. Hopefully all goes well. I felt kind of fast on the 10 Yard Dashes even though I haven’t done them in a while, but at the same time, I’m not sure if it was exactly 10 Yards. Oh well.
I tried bottom up squats for the first time. I was really expecting to get around 315, and didn’t even come close. Haha. I couldn’t even reach 300lbs. These are very hard. I guess I’ll be shooting for 5 more pounds next week. I also upped the weight on my lunges. I almost got stuck on the last rep with my right leg on the video. That would have sucked, but I muscled it up. I wonder if I could get up to a 300lbs lunge by the end of next year. We shall see.
I’m loving the glute ham raises. I can feel myself getting stronger at them. I just need to figure out a way to add weight eventually. The bar rollouts weren’t very tough, but I can tell I’m going to be sore. The rest of the week should be fun. =P
Pretty good workout today. I tried bottom-up bench presses. I was expecting about 200lbs, but got a bit higher then that so that’s good. I think I’ll go for 220lbs next week. I got two sets of 5 on the pullups, so I might just up the weight again. I upped the weight on my push presses and close grip bench. I didn’t get my bicep curls in. I played an hour of basketball beforehand and that was fun.
Good workout today. Some guy was watching me train, then he asked to join in and I said yes so that’s the other guy you see in a few of the vids. He was cool. He was pretty athletic. I wouldn’t mind having him as a training partner. I also tried my bands for the first time. They felt good, but I don’t know if I’m using them right. I feel like I have slack at the bottom of my squat. What do you guys think? I also upped the weight on good mornings. However, I had to fart a lot during them. That’s a bit embarrassing.
Good workout today. Going back to lighter stuff of bench until I can figure out how to set the bands for bench. I also need to work on my form for the seated rows. I just don’t have the strength for that much weight, but I might just stick with that weight until I can handle it.
I also played basketball. My jumpshot is decent now, but since working on my handles, I’ve been able to take it to the hole a lot better now. I’m loving it. Now if only both could be consistent, I could be Kobe or LeBron’s team mate right now. Haha jk.
Good workout today. I was a bit worried that my max wouldn’t go up because I played a good amount of basketball, but it did. I hit 290lbs. I was content with that, but my friends convinced my to try 300lbs, and I failed at it. Oh well. The lunges felt good, but I dont think I could pull off 260lbs yet. Hopefully by next training cycle. I’m getting better at Glute-Ham Raises so that’s also good. I’m hoping to figure out a way to add weight on them when I can. Any suggestions? And yes, my friends were messing around, but its all good. The guy jump roping, he’s a pretty good athlete. When we were watching the video, he said it doesn’t seem like I’m exploding. I guess I need to be jumping a lot more, but that’ll come when I can squat 405lbs. Haha.
Good workout today. I added 10lbs to my bottom up bench. I was thinking about going for 220lbs, but decided against it when I felt how 205lbs felt. I also went up in weight on my pullups. I’m hoping to get to 45lbs for 5 reps before my birthday. I got all the way through everything else. I dont think I can up anything on the supplementary exercises yet though. Perhaps next cycle.
Good workout today. I didn’t feel quite as explosive, but it might be because I had to do my workout a day early. I was still a bit sore from monday. I think I need to start stretching more. I kind of like the one legged seated jumps, so I think I’ll add in a two foot version on my ME lower body day.
I got advice on how to set up my bands. It seemed like more trouble to set up the bands then they were worth, but I must say that I really like using them. It took a second to get use to it again, but I really like it. I almost feel like they’re going to snap, but After examining them after the workout, they look like they can take a lot of abuse. The good mornings felt lighter, but I’m not ready to add weight to them yet.
