Looks like things are going well, good to see!
The next 4 weeks will be a test but you’ll get through them.
[quote]mrodock wrote:
Looks like things are going well, good to see!
The next 4 weeks will be a test but you’ll get through them. [/quote]
Thank man! Lol, its nice to know someone looks at this log but me.
Oct 30- Week 4, Day 3
Squat
1x4 195
1x3 230
2x3 270
5x3 310
Bench
1x5 145
1x5 170
4x5 200
Fly
5x10 30’s
Dip
5x8
GM
5x5 135
About 70 minutes, mostly because I rushed the hell out of the workout because I had a busy day and had a dinner with my parents planned. This was a heavy week relative to the rest of the program so far, this felt like somewhat of a deload day, besides the fact that the squats were still hard.
Halloween- Week 4, Accessory Day
Seated Press
5x5 115
Plate loaded chest supported row machine
Worked up to
3x5 3 plates and one quarter
Lat pulldown close neutral grip handle
3x8 150
Fat Gripz BB curl
1x10 45
1x8 65
1x4 85
1x6 85
Reverse curls with an ez bar, fat gripz, on a preacher bench
1x10 (per side) 10
2x5 15
About 70 minutes. I just got my fat gripz yesterday and today I was trying them out today. Both the curl variations it felt like my forearms were the first thing to give out, especially the reverse curls, I just could not get my wrists to stay in line with my forearms.
My review of fat gripz would be they are fucking terrible to use, so I love them, my arms felt dead at the end of the session. I have small hands and wrists for my size (not comically small, but smaller) so it was especially hard for me to hold on the the thick handle. With regular sized bars and dumbells my grips is a strong point for me, I am able to do most of my deadlifting double overhand. The fat gripz should be a fun added challenge, although they make me wish my gym had real fat bars, even more than I already did.
Nov 2- Week 5, Day 1
Bench
1x5 145
1x4 170
2x3 200
4x3 215
Squat
1x5 195
2x5 230
5x5 270
Bench
1x5 155
2x4 185
5x4 200
Fly
5x10 30’s
GM
5x5 135
70 minutes.
Nov 4- Week 5, Day 2
Deadlift
1x5 215
2x5 255
2x4 300
4x3 320
Bench
1x5 155
1x5 185
5x4 200
Dips
5x8
Deadlift from knees (off plates)
1x5 215
2x5 255
2x4 300
4x3 340
Reverse Lunges
5x5 95
Face pulls
3x20
2 hours, back fried.
Nov 6- Week 5, Day 3
Bench
1x6 145
1x5 170
2x4 200
2x3 215
2x2 230
2x1 240
2x2 230
2x3 215
1x5 185
1x7 155
Fly
5x10 30’s
Squat
1x5 195
1x4 230
1x2 230- Tweaked my back on the second rep, stopped here.
Dips
5x8
About an hour. So pissed, my lower back just made a pop at the bottom of the squat and lost strength. I hurt my lower back deadlifting about 2 or 3 months ago, completely different, it was waaay worse that time, hopefully I will be able to come right back from this fast.
I know what I did, I don’t have the best hip mobility and if I get lazy with warm-ups I just rocket down into the hole in order to be able to get below parallel and this time I rounded my back obviously a little too much. Never again will I skimp the warm-up, if I can I will finish the squatting tomorrow, if not I will just resume the program as normal on Monday, if I can’t do that, then well, I don’t know… Hoping for the best.
Nov 7- Week 5, Accessory Day
Seated Press
5x5 120
DB rows
1x10 60
1x10 80
1x10 95-Why not 100? Those are on a different rack and I was lazy
1x9 140- 1 rep PR
Semi Neutral Grip Chins
5xfailure
Fat Gripz BB Curl
1x10 45
1x10 65
1x10 85
1x5 95
FG Reverse preacher
1x10 40
1x6 50
About an hour. Curls with the Fat Gripz felt a lot better than last week, still getting better at them, which is always good.
My back injury from yesterday feels better, but I decided to let it rest this weekend, I should be back in business monday.
Nov 9- Week 6, Day 1
Squat
1x5 195
2x4 230
2x3 270
5x2 310
Bench
1x5 145
1x4 170
2x3 200
6x2 230
Fly
5x10 30’s
Dip
5x10
Squat
1x3 210
1x3 250
4x3 290
Lat Pulldowns
About an hour 40. Lower back felt good but I didn’t want to do the GM’s today. I wont be able to lift this Saturday so I am spreading out my back and bicep work throughout this week.
Nov 11- Week 6, Day 2
Deadlift to Knees
1x4 215
2x4 255
4x4 300
Bench Press
1x5 155
1x5 185
5x4 200
Fly
5x10 35’s
Deadlift
1x4 215
1x4 255
2x3 300
5x3 320
Walking DB Lunge
5x5 50’s
Alternating DB Curls (reps per side)
1x8 40’s
1x8 50’s
2x6 55’s
About an hour and a half. Deadlifts all felt great, they all flew up. I decided to up the weight on the flies a bit just for the hell of it, they are just flies.
Nov- Week 6, Day 3
Squat
1x5 195
1x4 230
2x3 270
6x3 290
Bench
1x6 145
1x5 170
1x4 200
3x3 215
2x2 230
2x1 245
2x2 230
1x4 215
1x5 200
1x6 170
1x7 145
Fly
5x10 35’s
Dips
5x8
Squat
1x3 210
1x3 250
4x2 290
Chest Supported Rows
Fat Gripz BB Curl
Skipped GM’s to save my lower back.
Nov 16- Week 7, Day 1
Squat
1x5 195
2x4 230
2x3 270
5x3 310
Bench
1x5 145
1x4 170
2x3 200
5x3 230
Fly
5x10 35’s
Dip
5x8
Squat
1x5 195
1x5 230
5x5 270
2 hours. Skipped GM’s again my lower back feels better without them.
Nov 18- Week 7, Day 2
Deadlift to knees
1x4 215
1x4 255
2x4 300
4x4 320
Bench
1x6 145
1x5 170
2x4 200
2x3 215
2x2 230
2x1 245
2x2 230
2x3 215
1x4 200
1x6 185
1x7 155
Fly
5x10 35’s
DL from knees, off pins
1x5 255
2x3 300
4x4 340
Lower back was dead, skipped lunges
A) Pulldown abs
3x10
B) Facepull
3x20
About 80 minutes. I have been making it through these workouts a lot faster lately, mostly because I just rush the shit out of them as much as possible without it affecting my performance. I do this for three reasons, 1. I don’t like being in the gym for 2 hours. 2. I feel like it is good for my conditioning, which I feel is improving. 3. Lately the gym is always freezing cold so I keep moving to keep from getting cold.
Nov 20- Week 7, Day 3
Bench, squatted, benched, and skipped the rest and got the hell out of there. Less than 24 hours before this session I got a call from my mom that it was time to put down my dog that we have had since I was 7, she was having too many problems due to her age, and her quality of life was gone.
So I had to really will myself through the fairly easy squatting, I thought about quitting several times, but I didn’t, I got this session done in about an hour and did it before noon, when usually my sessions are around 1. I got home (to my parents house, I live about 10 minutes away) as early as possible to get to be with her for her last hours. My dad, my mom, and I were all there with her as they gave her the shot and she gently lied her head down on the table and her suffering was over, and she didn’t seem scared. It was tough, and it will be tough for a while, but it was for the best, we wouldn’t have done it if we didn’t love her and care about her well being.
I know this had little to do with training, but it was something in my life that took importance over training for a day, I have my accessory session later today and I will be back at it hard.
I’ve been through it too, I know what you are going through. Got the dog when I was 6, had to put it down when I was 19. Sucks terribly, but you get through it.
Thanks man, its just a dog, but that dog was part of our family.
Week 7, Acc Day
DB Rows
1x10 60
1x10 80
1x5 95
1x10 140 PR +1 rep
Wide Grip Lat Pulldowns
1x10 125
3x10 150
Barbell Shrugs
1x10 225
Started using some leg drive here
1x10 275
Added Straps
3x10 315
Front Plate Raises
1x20 25
2x15 35
Fat Gripz BB Curl
1x10 45
1x10 65
1x10 85
1x3 95
Decided to start adding some upper trap work, Im hoping it might benefit my deadlift or bench but really I am just wanting bigger traps because they look awesome. My bench sets have felt heavier these past 2 weeks, so I ditched the overhead pressing for now, front plate raises are a movement I have never done but they felt good, plus they are a popular exercise among some big time powerlifters so they must be alright.
Barbell curls with the fat gripz haven’t progressed for a few weeks so I am going to switch to some different types of curls for a while.
Nov 23- Week 8, Day 1
Squat
1x5 195
1x4 230
2x3 270
2x3 310
3x2 330
Bench
1x5 145
1x4 170
2x3 200
5x3 230
Fly
5x10 35’s
Dips
5x8
Squat
1x5 195
1x4 230
2x3 270
4x2 310
GM
5x5 135
About 90 minutes. Squats felt great today! Everything felt good, I sunk them deep. First time in a while doing the goodmornings, my lower back finally was somewhat recovered, it has been pretty much constantly sore throughout all of this, but I think it is going to pay off in the end.
Quick story, when I had 330 loaded on the bar I had a skinny kid come up to me and said “Wow thats a lot, I wish I could do that!” to which I replied “well you have to work at it” and then he told me how much he squatted and how much he weighed and before he walked away he touched the three plates and said “man that would be nice.” Apparently he thought I was born squatting that weight and that there was no way he could ever do it. For the record, I know I am not strong at all, and that my squat is not worth a shit.
Nov 25- Week 8, Day 2
Bench
1x5 145
1x4 170
2x3 200
2x3 230
3x2 245
DL
1x4 215
1x4 255
2x3 300
2x3 340
3x2 360
Bench
1x5 155
1x5 185
4x4 215
Fly
5x10 35’s
Walking DB Lunges
5x5 /side 50’s
Defranco Calf Raises
2x60 sec 2 plates
About 80 minutes. Deadlifts felt surprisingly heavy today, I was a bit disappointed, but bench felt great.
The calf raises were the way I have read Joe Defranco has his athletes do them, keep doing controlled reps for a minute straight and then rest and do it again. I never had a clue training calves could hurt so bad, walking to my car sucked, and then I tried standing and talking to my roommate when I got home and my lower legs were just shaking uncontrollably.
I will surely do them this way again, I have decided to try and grow some calves before shorts season roles around again.
Nov 27- Week 8, Day 3
Squat
1x5 195
1x4 230
2x3 270
6x3 310
Bench
1x5 145
1x5 170
5x5 200
Fly
5x10 35’s
Stopped here.
One hour. I tried doing dips after the flies and I just had no pressing strength left at all, just from all the benching throughout this week. Squatting was fucking hard, the fatigue is just all creeping up on me.