Jan 8th- RE Upper
Standing Press
115 x5x5
Flat DB Press
90’s x8,8,6
Semi Neutral Grip Chins
Bodyweight x4 reps x5 sets
Barbell Shrugs (Straps)
325 x10x3
Barbell Skull Crushers
95 x9,8,8
Fat Gripz Barbell Curls
45 x10
65 x10
85 x10
95 x5
Facepulls
44 x20x3
Trying a new way of notating the sets and reps, I think I like it. Standing press is going to be a big emphasis for me for a while, I want to be strong all over and I think the standing press is a great exercise to get you strong, I will add weight next week.
Jan 9- Squat
Squat
135 x5
185 x5
225 x5
275 x5
315 x1
335 x2 Fail on 3rd
335 x3
Front Squat (Beltless)
135 x5
185 x5x3
Standing Pull down Abs
125 x7,8,5 Stupidly heavy on these, felt great.
Seated Calf Raise
2 Plates x1 Minute x2
Disappointed on squats today, was hoping for 335x5, but 335x3 was a little bit of a relief. I went for 5 on the first set and failed after 2, I was pissed off so I did another set and got 3 then knew I was done. Front squats felt pretty good today, I haven’t done these in close to a year so I went light but I will keep these in the mix for a while.
Jan 11- ME Bench
Med Grip Bench with Fat Gripz
135x5
155x3
185x3
205x3
235x3
255x3
275x2 failed on 3, first 2 were very solid
I plan on going for a max single on this movement next week, hoping for at least 295.
DB Low Incline Bench
75’sx10,10,11
Very pleased, moving weight up next week.
Barbell Row
255x5x5
Tricep Bar Seated Overhead Tricep Extension
70x10
80x8,4,5
EZ Bar Preacher Curls
70x10,8,5
Jan 13- Deadlift First Week of Magnusson/ Ortmayer
Deadlift
285x4x4
325x2x2
285x9
45 Degree Back Raise
25lbs Platex10x3
Hanging Leg Raises
5xFailure
I started the Magnusson/ Ortmayer deadlift program this week, basically the program consists of one session a week. 3 weeks straight of pulling a lot from the floor then one week off of deadlifts, repeat twice, for a total of 12 weeks. The spreadsheet can be found here- http://drop.io/ortmayer_deadlift_routine
Also, its time for me to get really serious about thickening up my core muscles because I feel like they are holding back my squat and dead so getting them to where they need to be is going to be a priority.
Jan 15- RE Upper
Standing Press
120x5x5
DB Bench
90’sx8x3
Neutral Grip Chins
5xfailure
BB Skull Crushers
95x10,9,8
Leaning Lateral Raises
20x10,10,15
DB Hammer Curls
40’sx10x3
I am pleased with how my upper body strength has been progressing lately. I am upping the weight for both standing press and DB bench next week.
Jan 16- Squats
Squat (beltless)
285x5x4
Leg Extensions
Stackx10x3
Standing Pulldown Abs
125x10,10,8
Seated Calf
2 Plates x1 minute x2
Jan 18- ME Upper
Med Grip Bench with Fat Gripz
135x5
185x5
225x3
245x3
265x1
275x1
295x0
DB Incline
80’sx8,8,9
Hammer Strength Low Row
3 Plates and a 25 per sidex5x5
Overhead Tricep Bar Extensions
80x10,7,7
Barbell Curls
45x10
65x10
85x10
95x10- Form police alarms were going nuts toward the end of this set.
Disappointed I didn’t hit 295 today, oh well, these next few weeks I probably am going to do close grip 2 board presses as my ME movement.
Jan 20- Week 2 Magnusson
Deadlift
285x4x4
325x2
365x2
285x11
45 Degree Back Raise
25 Platex10x3
Hanging Leg Raises
5x15
I am liking the mixture of higher intensities and high reps that I get with this program, hopefully my deadlift will benefit. I feel like I am really starting to get my technique to where it needs to be, I have learned to just sit back, sit back, and sit back until I can grab the bar. My form still breaks down, especially with 10 reps, but the first rep off the floor always feels very solid.
Jan 22- RE Upper
Standing Press
125x5x5
Flat DB Bench Press
95’sx8,6,6
Pullups (Several Grips)
5xFailure
Barbell Shrugs (Straps)
315x15x3
Barbell Skulls
95x10,10,8
DB Hammer Curls
50’sx10x3
Getting the reps in on standing press actually feels a lot easier this week than it did 2 weeks ago with 115, I am just going to keep increasing the weight 5 pounds every week until eventually I am overhead pressing 400 pounds, or when I stall, whichever comes first.
Jan 23- Skwats
Squat
325x5x5 PR!
Leg Press
360x10
450x10
Pulldown Abs
125x10x3
Seated Calf
100x 1 minutex2
The squats were fucking brutal and felt awesome. Technically I didn’t get 5x5 because on my fourth rep of third set I was feeling strong, I had the last 2 reps in me, and I sat back too far, lost my balance, and had to set the bar on the safety catches. So I had someone help me put the bar back up and I did the last two right away. I was disappointed by this, but I was so fucking mad about this that I just destroyed the last two sets. Considering I have failed two different days to get 335x5 in the past month, hitting 325x5x5 felt fantastic.
Jan 25- ME Bench
Close Grip 2 Board (Index on smooth)
135x5
155x5
185x5
225x5
245x5
255x5 (Last rep was a grinder)
Low Incline DB Bench
80’sx10,10,7
DB Rows
60x10
80x10
95x10
140x8
BB Curls
45x10
65x10
85x10
95x5
Overhead Tricep Rope Extension
66xsomex3
My triceps are FRIED after this session. This was the first time doing DB rows for a while, so my performance was down a bit.