OFF WEEK: Part 2
Cardio:
p90x polymetrics routine for 20 minutes
Core Work:
Oblique Raises:
10
medicine ball x10
15kg x10
75’s x10x3
I feel so sore from ab work today. I feel like I vomited for about 8 hours. Great feeling considering no hang over, sickness, just strength.
WEEK 1: DAY 1
Squat:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
140x5 (308 lbs)
170x4 (374 lbs)
195x3 (429 lbs)
225x3x5 (496 lbs) add belt & wraps
Had some slight issues with depth on 3 or 4 of the total reps. The first week is always difficult. The weight did not feel heavy.
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
97.5x3x2 (214 lbs)
112.5x3x5 (248 lbs)
Stand GMs: Cambered Squat Bar
bar x10
115x5
155x5
205x5x5
DB Press:
80’s x10x4
WEEK 1: Day 2
Deadlift:
145x5 add briefs
145x3 add doubled mini bands
175x3
215x3
250x1 add belt
295x3 no bands, no belt , add 50 lbs chain
325x3
Seated Military press:
20x15 (44 lbs)
45x5 (99 lbs)
65x3x5 (143 lbs)
Legs Extensions:
90x10
135x10
165x10
DB Rows:
75’s x8x2
100’s x12
WEEK 1: Day 3
Bench:
20x20 (44 lbs)
50x10 (110 lbs)
75x5 (165 lbs) all reps paused after this
90x4 (198 lbs)
105x3x2 (231 lbs)
117.5x3x5 (259lbs)
Lunges:
10
25’s x10
35’s x10
45’s x10
DB Press:
100’s x6x3
100’s x3 (failed on 4th set)
Week 2: Day 1
Squat:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
140x5 (308 lbs)
170x4 (374 lbs)
195x3 (429 lbs)
225x3x5 (496 lbs)
Had issues breaking parallel. About 50% of the squats were below, the other 50% were to parallel. Just an off day squat-wise.
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
100x3x2 (220 lbs)
105x3x5 (231 lbs)
Standing GMs: Cambered Squat Bar
bar x10
155x5
215x5x4
Decided to skip the last set. My back didn’t want to do the last set and I listened to it.
DB Press:
85’s x10x3
Felt burnt out by this point, so I only did 3 sets. I’ll do 4 next week.
Last cycle sucked. Nothing worth posting, no PRs. It happens…
So I’m on my off week. Here’s what I did today…
Off Week:
Abs:
Windsheild Wipers:
4, 6, 6
Very hard. I have to reset each time to stop from swaying. I know I am not doing them right yet.
Gorilla Ups:
2,2,2
Also hard. My hand placement was wrong
Core Statics:
Green band x10 secs x3 each side
Did some light cardio.
That’s it. I’ll see how I feel tomorrow. I like the Diesel Crew work as its just different and really loosens me up. I’ll continue these.
I got the idea from this youtube clip.
Week 1: Day 1
Squat:
20x20 (44 lbs)
85x5 (187 lbs) add briefs
140x5 (308 lbs)
170x4 (374 lbs)
195x3 (429 lbs)
225x3x5 (496 lbs) add belt & wraps
I had way too many issues getting below parallel. Only the 4th set was below including 2 other reps… I am not sure why I am having such problems other than the fact that I could stand to lose some weight. I’m working on this. Its a pain in the ass, but will be corrected.
CG Bench:
20x20 (44 lbs)
50x10 (110 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
110x3x2 (220 lbs)
112.5x3x5 (248 lbs)
Standing GMs:Cambered Bar
bar x10
155x5
205x5x4 (should have done 5 sets, but my back was fried)
DB Press:
75’s x15,15,10 (40 total reps)
Chins:
5x3 (just getting into this and my shoulders were fried at this point.)
Curls: curl bar
20x10
40x10
40x10,10,10 (super set, wide, medium and narrow grips, no rest)
That’s it. I’m trying to add in some stuff along with the typical sheiko template. I’ll keep you guys posted.
Week 1: Day 2
Deadlift: Raw, no belt
145x5
145x5 + mini bands & 50 lbs chain
195x3 + mini bands & 50 lbs chain
235x2 + mini bands & 50 lbs chain
255x2 + mini bands
Difficult w/o equipment. Doubled mini bands are a heck of a lot of tension!
Seated Military Press:
20x10 (44 lbs)
45x5 (99 lbs)
50x4 (110 lbs)
60x3x2 (132 lbs)
65x3x5 (143 lbs)
Front Squats:
20x5 (44 lbs)
45x5 (99 lbs)
55x5 (121 lbs)
65x3 (143 lbs)
The bar started to roll. The weight is easy, I just have to stabilize it better. I can probably do 100kg+ strength wise.
DB Rows:
75’s x8
75’s x8
75’s x25
Took some time off. I’ve been trying to just get stuff ready with work and school, and that was just taking up too much time.
Week 1:Day1, Part 1
Squat:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
140x5 (308 lbs)
170x4 (375 lbs)
195x3 (429 lbs)
225x3x5 (496 lbs) add belt & wraps
Week 1:Day1, Part 2
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
100x3x2 (220 lbs)
112.5x3x5 (248 lbs)
DB Press:
75’s x15,15,16
Upright Rows:
40x10
60x10
80x10x2
Week 1: Day 2
Conventional DL: Hook grip
135x5
185x3
225x3
275x2
315x1 I want to work up to 405 on this by the end of the year.
Military Press:
20x20 (44 lbs)
45x5 (99 lbs)
60x3 (132 lbs)
70x3x5 (156 lbs)
Week 1: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) all reps paused after this
90x4 (198 lbs)
105x3x2 (231 lbs)
117.5x3x5 (259 lbs)
Low Box Squats: Raw
20x5 (44 lbs)
75x3 (165 lbs)
95x3 (209 lbs)
115x3 (253 lbs)
140x3 (308 lbs)
DB Press:
100’s x8,x8,x8
Back from finals. Finally graduated.
Week 1: Day 1, part 1
Squat:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
140x5 (308 lbs)
170x4 (374 lbs)
195x3 (429 lbs)
225x3x5 (496 lbs) add belt & wraps
I had issues breaking parallel, and just felt fatigued early into the routine. Two weeks off is usually not a good thing for me.
Standing GMs:
20x5 (44 lbs)
45x5 (99 lbs)
75x5x5 (165 lbs)
Calf Raises:
75x15x3 (165 lbs)
Week 1: Day 1, Part 2
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
100x3x2 (220 lbs)
112.5x3x5 (248 lbs)
DB Bench:
75’s x10x3
Flys:
10’s x15x2
22’s x15x2
Curls: Curl bar
20,40,50,60,50,40,20 x10 each
Week 1: Day 2
Conventional Deadlift: HOOK GRIP (raw, no belt)
75x3x2 (165 lbs)
95x3 (209 lbs)
115x3 (253 lbs)
140x3 (308 lbs) PR for this movement
Military Press:
20x15 (44 lbs)
45x5 (99 lbs)
65x5x4 (143 lbs)
Strongman Circuit:
Farmers Walk 110 lbs each
Sled Push
Standing Press 95x10
Two circuits each, didn’t do the pressing on the 2nd circuit.
Farmers Walk 110 lbs x2 trips (farther than before)
That’s it good workout. Conventional deadlifts don’t agree with my back, but breaking 300 w/ a hook grip is a good start. 400 by the end of the year. The military press is down, but that was to be expected from the layoff. The strongman stuff worked out well. The farmers will build my grip. I’ll add weight soon enough. This is a very different take on sheiko, but I think this’ll help since my back in compromised.
Week 1: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) all paused from here
90x4 (198 lbs)
105x3x2 (231 lbs)
117.5x3x5 (259 lbs)
Squats: Raw, First set is close stance, second is wide stance
20x5
75x3x2 (165 lbs)
95x3x2 (209 lbs)
115x3 (253 lbs) stopped with close stance. I get back pain from this.
DB Press:
100’s x8,x8,x5
Just wondering, is anyone still following this log? I usually post on deepsquatter to keep that forum alive. I just want to know if its still worth posting here. If no one reads this log, I really don’t see much of a point.
If you stop, I will hunt you down. Not sure what I would do after that…maybe, buy you a beer. It’s a great log, man, keep posting.
I’m still reading!!
I read it!
Well, 3 people read my log, so I guess that’s enough excuse to take up bandwidth on this site still. I have a long way to go to get strong as usual. Still moving what many consider very light weight.
Week 2: Day 1, part 1
Squat:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
140x5 (308 lbs)
170x4 (374 lbs)
195x3 (429 lbs)
225x3x5 (496 lbs) add belt & wraps
Maybe 2 to 3 reps total were only to parallel. Everything else was below.
Standing GMs:
20x5x2 (44 lbs)
45x5x2 (99 lbs)
70x5x4 (176 lbs)
Calf Raises:
70x20x2 (176 lbs)
Week 2: Day 1, Part 2
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
100x3x2 (220 lbs)
105x3x5 (231 lbs)
DB Press:
75’s x15x3
Flys:
10’s x15
30’s x10x3
Curls: Curl bar
20,40,50,60,50,40,20 x10 each
Cardio:
1.25 mile walk w/ 5 lbs ankle weights
Week 2: Day 2
Deads:
75x5 (165 lbs) add briefs
105x5 (231 lbs)
125x3 (275 lbs)
145x3 (319 lbs)
175x3x2 (385 lbs) add belt
182.5x1 (402 lbs)
190x1 (418 lbs)
197.5x1 (435 lbs)
Military Press:
20x15 (44 lbs)
45x8 (99 lbs)
70x5x4 (156 lbs)
Farmers Walks:
110’s x1 trip
130’s x3 trips
Called it a day. I feel that only doing two heavy triples, then moving onto 3 heavier singles is ideal for CNS stimulation (in my case) as well as just giving my back a break considering my injury (that I brink up almost every post). I will attempt 441-451 or even 457 depending on how I feel that day. Military press is getting better as well. Farmers are increasing, but I feel my wrist separating under the weight. My grip is fine, but having it go somewhat out of socket is painful and unnerving.
If anyone has any opinions concerning the use of Farmers for deadlifting, I’d love to hear it. I’m thinking it’ll be a positive training methodology, but who knows?
Week 2: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) all paused from here on
90x4 (198 lbs)
105x3x2 (231 lbs)
125x2x5 (275 lbs)
Squats: Cambered Squat bar, starting at bottom position, no belt, raw
bar (65 lbs) x8
155x3
205x3
255x3
305x1
DB Press:
110’s x0
Absolutely failed on the DB presses. Just burnt out. Had to do yard work, so just quit right there.
Week 3: Day 1, Part 1
Squats:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
140x5 (308 lbs)
170x4 (374 lbs)
195x3 (429 lbs)
225x3x2 (496 lbs) add belt, add wraps
240x2x3 (529 lbs)
Standing GMs:
20x5 (44 lbs)
50x5 (110 lbs)
85x5x4 (187 lbs)
Calf Raises:
85x20x4 (187 lbs)
Leg Extensions:
45x10
90x10
135x10