So what program are you doing?
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hey bird. i’m not following an exact program right now, but for my bench/incline/dead start bench days i have been doing workouts based on CT’s layer workouts which i found out about around a month ago… basically working up to a heavy (90-95% ish single) then a few different rep schemes using pretty heavy weight and short rests… u can look in CT’s forums if ur interested in learning more about them… for legs i’m really just getting back into being able to hit them pretty heavy, cause my lower backs been shitty… ive been doing a lot of power cleans, squats, and snatch grip high pulls… for shoulders ive been usually working up to a heavy ish single or double then backign down with 5x5 for military presses then usually some bodybuilding work if i have time… i was doing some more bodybuilding type workouts for arms/back/shoulders a few months back, but i haven’t been into that as much recently
had a good lift today
did around 30 minutes of mobilitywod shit for my shoulders and lower body, then…
–power clean from floor(in kgs) and jerk (actually more of a push press lol): 40 x 3, 50 x 2, 60 x 2, 70 x 1, 80 x 1, 90 x 1, 100 x 1, 110 x 1 , 120 x miss (lol), 100x1 x 5 singles, 110x1, 120x1 (no press): 100x1 x 3 singles (no press)
–squat: 135x10, 225x5, 250x5, 275x8
–deadlift: 135x2, 225x2, 315x2, 315x3
–snatch grip high pulls: 135x5 for 5 sets
1a: shrugs: 225x20, 225x20, 225x20
1b: band pull aparts: 20, 20, 20
1c: calf raises: 40, 40, 40
peace
good shoulders day today
military press: 45x20, 135x3, 155x2, 175x5, 175x5, 175x5, 175x5, 175x5
1a: shrugs: 225x10, 315x10, 315x10, 365x10, 365x10, 365x10—225x20—135x20 – finally was able to train with straps for the first time in 4 or 5 months… goddamn i hated not having them for lifts like cleans and shrugs — 365 didnt even feel that bad, but without straps there is not way i would have been able to do it
1b: bw calf raises: 50, 50, 50, 50, 50
peace
today
some mobility work
–power snatch from floor (in kg’s ): 40 x 3, 40 x 5, 50 x 2, 60 x 2, 70 x 2, 80 x 2, 80 x 2, 80 x 2, 80 x 2, 80 x 2
–1a: snatch grip high pulls from blocks (in kg’s): 80 x 5, 80 x 5, 80 x 5, 80 x 5, 80 x 5
–1b: hanging leg raises: 20, 20, 20, 20
–1c: calf raises: 50, 50, 50, 50
–front squat (in kg’s ): 60 x 5, 80 x 3, 100 x 3, 100 x 3, 100 x 3
peace
good arms day today…
heres how it went
1a: Incline Dumbbell Curls: 20’s x 30, 30’s x 15 + partials to failure, 30’s x15 + partials to failure, 30’s x 15 + partials to failure
1b: Rope Pushdowns: 10 w/ hard flex + 10 continuous for 4 sets
2: Preacher Bar Curls: 50 + bar x 15 + 8 partials, 70 + bar x 10 + 8 partials , 50 + bar x 10 + 8 partials, 50 + bar x 10 + 8 partials
3a: Incline Smith Machine Tricep Extensions (hold and squeeze at top): 45 a side x 12, 50 a side x 12, 55 a side x 12, 60 a side x 12, 65 a side x 12
3b: BW calf raises: 7 sets of 50
4: Dumbbell Hammer Curls (cheat form to strict w/hold)
65’s x 10--------25 x 8
65’s x 10--------25 x 8
65’s x 10--------25 x 8
5: Laying Down DB tricep extensions ///// Rope Pushdowns
75 x 15-------- 12
75 x 12-------- 12
75 x 12-------- 12
Preacher Curl Machine: 3 sets to failure with partials at end -----drop set on the last one
peace
got a little bench sesh in tonight after coaching soccer all day
—bench w/ 30 lb chains per side: 135x10, 190x5, 230x3, 260x3, 280x2, 300x1
—230x8
—230x7
—230x6
—tricep extensions w/ 30 lb chains per side: bar x 15, bar x 15, bar x 15, bar x 15
peace
legs day
–power cleans from floor (kg’s): 40 x 5, 50 x 3, 60 x 3, 70 x 2, 80 x 2, 90 x 2 , 100 x 2, 100 x 2
–deadlifts: 135x5, 225x5, 275x3, 315x3, 365x3, 390x3 — sloooooow
- i was looking through my log, and the last time I deadlifted was 12-4-2012, so 160 days or about 5 1/2 months ago… In that workout I got 505x3, a PR … Today’s pulls felt very weak and I had trouble maintaining my form, but I am hoping to be able to deadlift a little more consistently now that my lower back is healing up
1a: rack pulls: 390x5, 390x5, 390x5
1b: calf raises: 50, 50, 50
2a: shrugs: 390x10, 390x10
2b: glute ham raises: 10, 12
peace
did 5 sets of 40 pushups along with a lot of mobility work and some jumping yesterday
nice lift today…
started off with some hip and shoulders mobility stuff
then
bench: 135x5, 225x3, 265x3, 300x1, 330x1, 335x1
1a: bench: 250x5 for 5 sets
1b: calf raises: 5 sets of 50
2a: bench: 200x10 for 5 sets
2b: single leg calf raises: 20 each leg for 4 sets
peace
shoulders day yesterday
military press: 45x10, 95x5, 135x3, 155x3, 175x5 for 5 sets
bw calf raises: 6 sets of 50
military press: 135x10 for 3 sets
calf raises: 135x50 for 2 sets
—the weights felt heavy yesterday (reps 2-5 were a grind on pretty much all the 5’s sets), but I still managed to get all of the reps I wanted
-played 100 minutes of full field soccer today
peace
bench day today
bench: 45x20, 135x5, 225x5, 265x3, 300x1, 325x1, 335x1 — same top weight as last week, but this was a smoother rep
1a: bench: 255x5 for 5 sets – 5 pounds heavier than last week
1b: calf raises: 8 sets of 50
2a: bench: 205x10 for 5 sets – 5 pounds heavier than last week
2c: weighted calf raises: 5 sets of 25
peace
legs day
hip mobility stretches for 8 min
full snatches from hang ( in kg’s): 40x5, 40x3, 50x3, 60x3, 70x3,
75x2
75x2
75x2
75x2
75x2
— did a few of these the other day, first time I’ve ever done full snatches (squatting down to catch instead of catching in the upright position)… a few of the reps actually felt “fun” and like a natural movement, but I still have a ton of work to do on my technique
squat: 95x5, 135x3, 185x5,
269x5
289x4
peace
good lift today – wanted to focus on back
–hip mobility stretches for 10 min
–defrancos lower body warmup
–full snatches from hang(in kg’s): 35x5, 35x5, 35x3, 45x4, 55x3, 65x3
75x2
75x2
75x2
75x2
75x2 ------- these felt a little better than yesterday… in the warmups I was able to explode more naturally if that makes any sense
1a: pullups: 27, 18, 13, 11, 12, 10, 9 (100 total)
1b: standing “seated db power cleans”: 40’s x 8, 40’s x 8, 40’s x 8, 40’s x 8, 40’s x 8, 40’s x 8
calf raises: 3 sets of 50 – sorta forgot to do these during the workout – trying to get at least 5x50 every workout
– best workout I’ve had in a while… almost threw up at the end because the pullup superset was tough… goal was to get 100 reps as fast as possible, but after every set, u have to immediately do 8 seated db power cleans then rest up until the next set
peace
great lift today
bench: 135x5, 225x5, 265x3, 300x1, 320x1, 340x1 (5 lbs more than last week)
1a: bench: 260x5, 260x5, 260x5, 260x5, 260x5 (5 lbs more than last week)
1b: calf raises: 7 sets of 50
2a: bench: 210x10, 210x10, 210x10, 210x10, 210x13(burnout) (5 lbs more than last week)
2b: weighted calf raises: 50, 40, 30, 20, 10
db curls dropset: 45’s x 10 — 35’s x 8 — 30’s x 8 — 25’s x 8 — 20’s x 8 — 15’s x 8
peace
ok lift today
–hip mobility stretches for 10 min
–full snatches from hang(in kg’s): 40x5, 40x5, 50x3, 60x3, 70x2
75x2
75x2
75x2 — not good enough
70x2
70x2 – still not good enough
1a: chinups/pullups(alternated every set): 28, 16, 16, 10, 13, 10, 7 (100 total)
1b: seated db power cleans: 25’s x 10 for 6 sets
1c: calf raises: 3 sets of 50
– not the greatest lift, just couldnt really get into a groove… though about not finishing the 100 pullups or to stop alternating with db power cleans but i kept with it till the end
peace
bench day today
bench: 135x5, 225x5, 265x3, 300x1, 315x2 ( had another in me too )
1a: bench: 250x5, 250x5, 250x5, 250x5, 250x5
1b: calf raises: 50, 50, 50, 50, 50
2a: bench: 205x10, 205x10, 205x10, 205x10, 205x10
2b: weighted calf raises: 50, 50, 50, 50, 50
half an hour of 1v1 basketball
played 90 min of soccer yesterday
peace
shoulders day today
military press: 95x5, 135x5, 175x5, 165x5, 165x5, 165x5, 165x5
seated db military press: 75’s x 8, 75’s x 8, 75’s x 10
shrugs: 225x20, 295x15, 295x15, 295x15, 225x20
rope swings: 2 sets
defrancos shoulder complex: 2 sets with 12’s
---- played a couple of games of 21 — first game was the most intense game of 21 in my life, it took like 45 min and every rebound was a complete battle by the end
– took some shots and did some 1v1 to goal for about an hour later in the day
–strength was down a little bit on the press today
---- bodyweight was at 181 after my lift in shorts and a t shirt
peace
home workout 2day
-----10 sets of 10 pullups (alternated chins/pulls)
-----10 sets of 10 preacher curls w/ 65 lbs (alternate b/w 3 different grips)
pickup soccer for 90 minutes tonight
played soccer for around 2 hours last night
peace
Looking swole bro.
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thanks birdman
had a good lift today … dropped the reps a little bit, but upped the weight a decent amount for my bench workout
here’s how it went
bench press: 45x40, 135x5, 225x5, 275x3, 300x1, 315x2 (prolly would have gone for a solid 3rd rep, but i misgrooved the first couple)
1a: bench press: 275x4, 275x4, 275x4, 275x4
1b: calf raises: 60, 60, 60, 60
2a: bench press: 225x8, 225x8, 225x8, 225x8
2b: weighed calf raises: 60, 60, 30, 30,
pump circuuit
3a: rope tricep pushdown: 15, 15
3b: db shrugs: 100’s x 30, 100’s x 30
3c: alternating db curls: 30’s x 10, 30’s x 10
—then played a game of one on one ball with my bro… won 21-13 i think
–hit up the frolf course for 18, and wasn’t making any putts but was throwing my driver decently
–played a little of over 2 straight hours of pickup soccer… i was tearing people up, and it was tiring but fun… had to play goalie the last 15 min cuz my calves were cramping up every time i wanted to sprint — prolly had something to do with all the calf raises i did earlier in the day haha
peace
shoulders
1a: db shoulder press: 55’s x 20, 65’s x 16, 80’s x 12
1b: db incline rear delt raises: 10’s x 60, 10’s x 60, 10’s x 60
db partial side raises: 40’s x 35, 40’s x 35, 40’s x 35
2a: db shrugs w/ hold at top: 90’s x 15, 90’s x 15, 95’s x 15
2b: db side raises w’ 1 sec hold at top: 15’s x 10, 15’s x 10, 15’s x 10
bb over and backs: 90 x 10 (behind and in front), 90x10, 90x10
peace