Today’s Lift:
Bench: 135x3, 285x3, 225x3, 250x3, 275x3, 295x3, 315x2
Close Grip Bench: 135x3, 185x3, 225x3, 250x1, 275x1, 285x1
DB Incline Bench: 65’s x 17, 65’s x 17, 65’s x 16
3 sets of a circuit with Bent-Over Raises, Reverse Curls, Front and Side raises
Tuesday:
Worked up to 455x2 on deadlift.
Did a few Trap movements, Pullups, and RDL’s
Played 90 minutes of soccer
Today’s Lift:
-Bench: 135x5, 185x5, 225x5, 250x10, 260x10 (great set), 225x10 (Close Grip)
-Rack Lockouts: 315x5, 365x5, 385x5, 405x5
1A: Wide Grip Bench w/ 2 sec pause at bottom: 205x6, 205x6, 205x6
1B: Pushups: 20, 20, 20 (done right after bench sets)
2A: Upright Row → Press: 115x8, 115x6
1B: Side Raises-> Bent Over Raises → Front Raises: 20x8,8,8 20x6,6,6
Today’s Lift:
Power Clean and Press: 135x5, 185x3, 225x2 - missed second press, switch to clean only… 245x1, 265x1, 265x1
1A: Low Box Squat: 225x2, 225x2, 225x2, 225x2, 225x2, 225x2, 225x2, 225x2, 225x2, 225x2
1B: Pullups: 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Bulgarian split squat: 40 lb db’s x 10(r), 10(l) … x 10(r), 10(l)… x 10(r), 10(l)
2A: 12 pullups-> 30 leg raises for 2 sets
2B: CG Bench: 135x20, UltraWide Bench: 135x20
Today’s Lift:
Bench: 135x5, 185x3, 225x3, 275x3, 315x1, 325x1, 315x2 (all these reps were smooth)
Military: 135x3, 155x3, 175x3, 185x3
Combine Test: 225x18 (definitely had 20 in me if I would have really pushed it… still a PR)
JM Press: 135x10, 135x10, 135x10
30 pullups during workout
-2 hours of soccer on a regulation field… Felt great to get out running but my legs will definitely be feeling it tomorrow.
Peace
Played a little bit of ball yesterday, legs weren’t feeling too bad today so decided to hit them…
Today’s Lift:
Squat: 135x5, 185x3, 225x3, 275x3, 315x3, 335x1, 355x1 -not too bad, but not too great for first day free
squatting in a while
Rack Pulls(a few inches below knee): 135x5, 315x3, 385x3, 475x2, 475x2
1A: Squat: 135x15, 135x15, 135x20
1B: RDL: 135x8, 135x8, 135x10
50 pullups up to this point in the lift
2A: Pullups: 9,8,7,6,5,4,3,2,1
2B: Shrugs w/ 2 sec hold at top: 225x9,8,7,6,5,4,3,2,1
Today’s Lift:
Bench: 135x5, 225x5, 275x5, 275x5, 275x5 – benched in the university gym and couldn’t really get all that stable
Low Incline DB Press: 85x10, 90x10
DB Shoulder Press: 50x10, 50x10
1A: Alternating DB Curls: 45x8, 45x8
1B: Seated DB Power Cleans: 25x8, 25x8
Played a little over 2 hours of pickup ball. My feet are torn up with blisters and my legs are pretty much shot, but it was good time.
Peace
Today’s Lift:
-Military Press: 95x3, 135x3, 155x3, 165x3, 155x3, 160x3, 165x3, 155x3
Rope Pull Aparts: 6 sets of 8
-CG Floor Press: 165x3, 225x3, 235x3, 225x3, 230x3, 235x3, 225x3
Rope Face Pulls: 6 set of 8
-Bench Press: 225x3, 245x2, 270x3, 260x3, 265x3, 270x3
Pullups: 3 sets of 8
-Wednesday’s lift was very similar to Tuesday’s lift which I posted above. The Bench Pressing has not been very fast because I have a tweaked pec, but I am slowly building my work capacity back up.
-Played pickup ball yesterday. No lifting
Today’s Lift:
Power Clean: 135x5, 185x3, 205x3, 225x2, 245x1, 265x1, 275x1, 280x1 PR, 285x1 PR!, 295xmiss
-pretty happy with this. It felt pretty effortless. Old PR was 275
Squat: 135x3, 225x3, 275x3, 315x3, 315x3, 315x3
-these were tougher than I expected. Not too bad though considering I PR’ed on power clean before this
Played pickup ball for a few games
Today’s Lift:
Squat: 135x5, 135x5, 205x3, 245x3, 295x3, 335x3, 335x3, 335x3
-These were definitely tough, but not much more difficult than yesterday and they were 20 lbs heavier
Power Clean: 225x2, 225x2, 225x2, 225x2
Military: 135x5, 135x3, 135x3
Shot hoops for an hour or so…
Kept it nice simple today with just a few leg lifts and a few sets of military. Hoping that the consistency will play dividends over time
Today’s Lift:
Military: 135x3, 155x3, 165x3, 155x3, 155x3, 160x3, 160x3, 165x3, 165x3, 155x3
CG Floor Press: 265x3, 225x3, 235x3, 225x3, 225x3, 230x3, 230x3, 235x3, 235x3, 225x3
Push Press: 135x3, 185x3, 195x3, 185x3, 185x3, 190x3, 190x3, 195x3, 195x3, 185x3
-around 10 sets of face pulls done during exercises
-Got through this as fast possible cause the gym was crowded as hell. Also had to substitute push press for bench because the bench was in use. Rest periods were around 20-25 seconds
PEACE
Very Similar workout to yesterday
Military Press: 135x3, 155x3, 165x3, 155x3, 155x3, 160x3, 160x3, 165x3, 165x3
CG Floor Press: 165x3, 225x3, 235x3, 225x3, 225x3, 230x3, 230x3, 235x3, 235x3
Bench: 225x3, 250x1, 270x3, 260x3, 260x3, 265x3, 265x3, 270x3, 270x3
-around 8 sets of face pulls
-explosiveness wasn’t there on bench due to my tweaked pec, but floor presses were fast and easy
Today’s Lift: Back and Biceps
1A: Rope Pulldowns: 5 sets of 10— w/ 2 sec hold at bottom
1B: Wide Grip Pullups: 5 sets of 5 — did these slowly and held at top
2A: “Kayak” Rows: 3 sets of 5 — each set of 5 was left, middle, right, middle
2B: DB Incline Rows: 65x8 for 2 sets – hold for 2 sec at top
3A: Cable Curls: 3 sets of 10
3B: Reverse Curls: 3 sets of 10
4: DB alternating Curls: 60x5, 50x5, 40x5, 30x5, 25x5, 20x5, 15x5, 10x5
— done successively
-had some pretty good pumps after this… the high reps were tough and I was feeling some pretty good contractions in my lats
Today’s Lift:
Hang Clean: 135x5, 185x5, 225x3, 245x2, 265x1 PR I believe
Squat: 135x5, 135x5, 185x3, 225x3, 265x3, 315x3, 345x3, 365x1
-The 315 felt like an empty bar for the most part. 345 was tough, but I fought through it. 365 wasn't as fast as I would like it to be. Overall an improvement from last legs day though
-Played pickup ball and shot around for an hour and a half or so. Almost threw down a couple dunks off the bounce, but not quite
PEACE
Pretty mehhh day today, but whatever I’m not gonna PR every day
Power Clean: 135x3, 185x3, 225x3, 255x1, 275xmiss
Deadlift: 135x5, 225x3, 275x2, 315x2, 365x2, 405x2, 455x1, 475x1, 525xmiss
-475 was easy, but I just couldn’t stay tight enough with 525 and got caught out of position
Hooped for an hour or so. Nothing to serious just a few games and shot for a while.
Yesterday’s Workout:
Military Press: 95x3, 115x3, 135x3, 155x3, 165x3, 155x3, 160x3, 165x3, 155x3, 160x3, 165x3, 155x3, 160x3, 165x3, 155x3
–Face Pulls: 8 sets of 8
CG Floor Press: 165x3, 225x3, 235x3, 225x3, 230x3, 235x3, 225x3, 230x3, 235x3, 225x3, 230x3, 235x3, 225x3
–Rope Pull Aparts: 12 sets of 8
Bench: 225x3, 245x1, 270x3, 260x3, 265x3, 270x3, 260x3, 265x3, 270x3, 260x3, 265x3, 270x3, 245x3
–This ended up being a shit ton of pressing volume and it took a while to get it finished. Military and Floor Press had improved speed from the previous week despite the increase in volume. Bench speed continues to be held back by tweaked pec
Today’s Lift:
-Pretty much the exact same workout as yesterday. A few less sets of pull aparts and face pulls because I had to get the workout done in less than an hour. Military and Floor Press were about the same speed as yesterday. Bench started off slow, but I was actually able to find a pretty good groove by the last 5 or 6 sets.
Today’s Lift:
Power Clean: 135x3, 185x3, 225x2, 245x2, 270x1, 295xmiss
Deadlift: 135x3, 225x3, 275x3, 335x2, 385x2, 425x2, 475x2, 515x1 PR not very pretty though
Squat: 135x3 , 185x3, 225x3, 275x3, 335x2 (slow), 225x3, 225x3, 225x3, 135x1
Close Grip Bench: 135x5, 225x3, 255x3, 295x1
Today’s Lift:
Deadlift: 135x3, 245x3, 335x3, 425x1, 445x2, 445x2, 445x2
Deadlift with “Low Pull” at top: 335x3, 335x2, 335x2
Power Clean: 245x2, 245x2, 245x2
Front Squat: 155x10, 155x10, 155x10
Military Press: 155x3, 185x1-- easy, 205x1-- easy (max), 215x1 – 10 lb PR
-Got some really good work in today. Did a lot of pulling early in the workout. Was really focusing on maintaining tightness and keeping my chest up when I’m starting the initial pull. It’s amazing the difference in rep speed between when I am able to stay tight and when my back becomes arched over.
-I was expecting to just do 3 sets of 3 with 155 for Military since it was a lower body day today, but it felt to easy, so I just kept bumping the weight up to my max, which felt easy, then put 10 more lbs on and killed it. This is a good sign for my upper body pressing. Although my bench press has been slow and unimpressive lately due to my tweaked pec, I feel that I will be stronger overall when it heals fully.
Peace
215
Today’s Lift:
-Military: 95x3, 135x3, 155x3, 170x3, 160x3, 165x3, 170x3, 160x3
-Close Grip Floor Press: 160x3, 225x3, 240x3, 230x3, 235x3, 240x3, 230x3
-Bench: 225x3, 255x2, 275x3, 265x3, 270x3, 275x3, 315x1, 225x5
Assistance done b/w main lifts
-Face Pulls: 5 sets of 10
-DB Bent Over Raises: 4 sets of 10
-Wide Grip Pullups: 5 sets of 8
Then…
Kroc Rows: 85x30 (r), 85x30(l)
-probably could have done 50 or so with the Kroc rows, but decided to save my energy for tomorrow. Today’s lift went well; speed on all 3 lifts was pretty good considering it was my first workout with the heavier weights. 315 bench was easy, but prolly not the best idea with my pec still healing-- it continues to get better, but rather slowly
Peace
Today’s Lift:
Military Press: 45x10, 135x3, 155x3, 170x3, 160x3, 165x3, 170x3, 160x3
Face Pulls: 5 sets of 8
Close Grip Floor Press: 60x3, 225x3, 240x3, 230x3, 235x3, 240x3, 230x3
DB Chest Supported Row: 40’s x 8, 8, 8, 8, 8
Bench: 225x2, 255x2, 275x3, 265x3, 270x3, 275x3, 225x5
Squat: 135x5, 225x4, 275x3
Military: 135x20
Lifts were faster than yesterday… Got a little legs in … 20 rep set with 135 on military… Good shit today
Peace