Yesterday I had a pretty good day. Hit 300x3 on bench for a PR then did a little bit of shoulders before I had to go to football practice…Did some Heavy High Rep work on bench and squat today, with some biceps at the end… This was really tough
Squat/Bench Warmups: 135x5, 225x5
1A: Bench: 250x10, 250x10, 240x10
1B: Chins: 10, 10, 10
1C: Squat: 250x8, 250x8, 240x8
Concentration Curls: 30x10 (r,l) 30x10 (r,l) 30x10 (r,l)
Lateral Squats: 20’s x6 (r,l) 20’s x6 (r,l) 20’s x6 (r,l)
BB Curls: 95x8, 95x7, 95x8
Cable Curls: 10, 10, 10
Damn… the high reps really wore me out… 250 x10 was a pretty good number for me on bench… Wasn’t really feeling the squat today- probably because I haven’t gone over 3 reps in months, so there is lots of room to improve on this… Actually got a really good bicep pump despite the relatively low volume- could barely take my shirt off after the workout lol
Good Fuckin’ Workout Today
Bench: 135x5, 225x5, 250x3, 275x3, 300x1, 315x1 (dominated), 325x1 PR!
Power Clean(from floor): 135x3, 185x3, 225x1, 245x1, 265xfail (had the strength, but the catch is a problem for me)
Deadlift: 225x3, 315x3, 365x1, 405x1, 455x1, 475x1 (not fast, but its the first time I’ve gone over 455 in over 2 months)
Rack Pulls(knee level): 315x3, 405x3, 495x3 (hard…maybe had a few more pounds in me)
Box Squats(~2 inch below parallel, with pause): 135x3, 225x3, 275x3, 295x3, 315x3
-I can tell that my legs are a little bit weak on the squat and deadlift… this is due to the lack of focus I put into leg strength in the summer… Not that there is anything wrong with this I just had different goals. But considering this, I still squatted and pulled some decent weights today… Bench was feeling awesome today… Completely killed 315, then 325 was slow, but part of that had do to with having to unrack the weight myself as I had no spotter
2 days ago:
Deadlift: 135x5, 225x3, 315x3, 365x1, 405x1, 455x1, 485x1 ehhhh
Bench Circuit (~ 1 minute rest b/w)
1A: Bench: 275x3, 275x3, 275x3, 275x3
1B: Bench from Pins: 315x3, 315x3, 315x3, 315x3
1C: Speed Bench: 185x3, 185x3, 185x3, 185x3
-don’t remember if I did anything else
Yesterday:
Military Press: 95x5, 135x3, 155x3, 175x3, 185x3, 205x1 (ties PR) 205x1 (only 20 seconds between reps)
1A: Military Press: 135x3, 135x3, 135x3, 135x3, 135x3
1B: Top 1/2 Military from Pins: 225x3, 225x3, 225x3, 225x3, 225x3
1C: Push Press: 135x3, 135x3, 135x3, 135x3, 135x3
1D: Speed DB Press: 35’s x 20 to 30 for 5 sets
Squat: 135x10, 225x5,275x3, 315x3 (could have gone a little heavier but tweaked my back)
2A: Side Raises: 40’s x10, 10, 10
2B: Shrugs (hold 2 sec at top): 225x10, 225x10, 225x10
Squat: 225x20
Shoulder Circuit: used 20 lb db’s
8 side raises → 8 “muscle cleans” → 8 bent over side raises → 8 muscle cleans → 8 front raises → 8 muscle cleans
- good workout, squat was feeling great as well as military, might go for 210 next time
Today:
-15 minutes of warmups and abs
Bench: 135x15, 225x3, 250x3, 275x3, 300x3 (very smooth and fast), 315x2 PR! – happy about this
Rows:135x15, 225x8, 225x7, 225x7
Rows with 2 sec hold at top: 135x10, 135x10, 135x10
DB Rows: 90x20(r),20(l) 90x25(r),25(l) --heaviest dumbbell I could find
Wide Grip Pullups: 15 – didn’t feel good on my wrist
Curls for Gurls: 40’s x pump
Today’s Workout: Leg Day
Squat: 45x15, 135x15, 225x5, 275x3, 315x3, 335x3, 315x8 PR, 275x12
Sumo Deadlift: 135x3, 225x2, 315x1, 405x1, 455x1, 495x miss close
- pretty good considering I’ve never really gone heavy on these… I definitely had the strength for 5
plates, but wasn’t really feeling a good grove… I feel like with a little work on technique I’ll be
pulling over 500 soon
Bench: 135x15, 225x3, 245x3, 275x3, 295x3 … felt too slow so moved on
Prisoner Squats: 90lb db x15, 90 lb db x15 … I think that’s what they’re called… I was holding a db in
front of me and squatting deep
DB RDL: 45’s 12, 12
Abs: 6 or 7 minutes
—pretty good stuff today. Squat has been feeling really good these past couple of lifts, because I’ve brought my stance a little wider, angled my feet out, and really focused on pushing the knees out. The last two leg lifts were mainly just to stretch the muscles and pump some blood in.
Today: Bench and Chins
Squat: 45x25, 135x5, 225x3, 275x3, 315x3 (not quite dialed in)
Military Press: tried 95, but my wrist wouldn’t let me ( I think I have a minor wrist strain or something)
Bench: 135x10, 225x3, 250x3, 275x3, 295x3, 315x1, 330x1 PR!, 335xmiss close
Close Grip Bench(just outside smooth): 225x3, 250x3, 275x3 PR! (this was a true max, really grinded out)
Ultra Wide Bench(hands a little outside rings): 225x5, 250x5, 260x5 (prolly a PR, really tough like the CG)
Chins to 100 with 10 DB Muscle cleans between each set:
-30 chins
-25lb db’s x10 muscle cleans
-16 chins
-25lb db;s x10 muscle cleans
-16 chins
-25lb db’s x10 muscle cleans
-15 chins
-25lb db’s x10 muscle cleans
-13 chins
-25lb db’s x10 muscle cleans
-10 chins
- real happy with the lift today… PR’d on bench even though my wrist is giving me issues- not that this necessarily made me less strong but I still wasn’t 100 percent… felt good to grind out some reps on close grip and ultra wides… I usually don’t do regular bench to max so this is a different way to push myself… chins paired with muscle cleans were hard as hell… was glad when I finally got to 100
no homo
Had a shitty lift yesterday- really wasn’t feeling any of the lifts
Tried Squat up to 275x2 and it felt heavy, worked up to 365 on deadlift and it felt heavy, worked up to 305 on bench and it was grinder. So, I decided that I didn’t have the strength for the big lifts. I switched to isolation work. I did about 5 sets of shrugs with 315 and about 10 sets of DB lateral raises, along with about 20 sets of jumps. After that I shot hoops for a little over an hour.
Today’s Lift:
Squat: 135x10, 175x5, 225x3, 265x3, 295x3, 315x1, 335x1, 355x1, 370x1 (PR!)
-this is my PR for deep squats(a few inches below parallel), I’ve got 385 before, but that was wide stance, just at parallel… I’m not sure what changed between yesterday and today, but I was handling about 100 pounds more in the squat haha.
Bench: 135x5, 225x3, 255x3, 285x3, 300x2, 305x2, 225x18 PR! (had 2-3 more in me)
-Bench wasn’t feeling that great, but definitely improved from yesterday. The problem was chest fatigue, and I may just need to take 2 days off from benching to let it recover fully. My high rep set with 225 felt really good and light.
DB Lateral Raises: 45’ sx6, 45’s x6, 45’s x6
Curls: 45’sx 8, 45’s x8, 45’s x8
Good lift today… taking yesterday off definitely helped with this
Hang Snatch: 95x3, 115x3, 115x3, 135x3, 155x1, 165x1
Squat: 135x5, 225x3, 275x3, 315x3, 345x3 PR probably, 365x1, 385x1 PR! (took this a lot deeper than my previous 385), 405 x fail (not enough kick out of the hole)
Bench: 135x3, 205x5, 250x3, 280x3, 305x3 PR (It didn’t feel that good however, but hey its a PR), 320x1 -slow,
Paused Bench:275x1, 295x1, 295x1 (3 second pause), CG- 225x10 with pauses on each one
Deadlift:(stance was b/w sumo and conventional) 135x3, 225x3, 315x3, 365x2, 405x1, 455x1, 475x1, 405x5 (PR of sorts for this stance)
1A: Speed Pulls with 225: 5 singles
1B: Curls: 5 sets
Note: I have a video for the squat, I will put it up later if I can get it to work
[video]2149[/video]
385
So I guess the vid isn’t loading… No Idea why
First I played pickup basketball for about an hour and a half…After this I was not feeling too hot, but wanted to get a lift in to help recovery, here’s how it went
Squat: 135x3, 205x10, 205x10, 205x10 -felt like shit, to be honest
Deadlift: 250x10, 250x10 -no third set here, just not in the works today
Bench: 165x10, 165x10, 165x10 -paused and CG, but whatever it was light as hell
Ego Lifts:
Side Shoulder Swings: 65’sx15, 65’sx15
Curls: 30’sx10, 30’sx10
-All in all not the greatest, but for the most part I got what I needed to get done. Because I worked up to 95% or higher on all 3 lifts yesterday, I wanted to come in today and hit 3 sets of 10 with around 50% of my max for bench, squat, and deadlift. I felt really fatigued going into this workout. There’s a lot of reasons why (heavy lift yesterday, soccer game last night, 90 minutes of ball right before, not enough food in my system), but at this point I’m just satisfied that I got the work in and I am looking forward to lifting a lot better next time.
Wow… definitely one of the best lifts I have ever had today… So much better than yesterday… Here’s how it went
- “Warmup” Complex: don’t drop the bar
-45 lb bar: 6 hang snatches, 6 overhead squats, 6 BTN press, 6 back squat, 6 military press, 6 front squat, 6 RDL
-95 x 6 hang snatches, 6 overhead squats, 6 BTN press, 6 back squat, 6 military press, 6 front squat, 6 RDL
-95 x 5 hang snatches, 5 overhead squats, 5 BTN press, 5 back squat, 5 military press, 5 front squat, 5 RDL
…all the way down to 1 of each… starting at 3 reps I didn’t drop the bar at all, at 4 and above I had to take a 5 sec break between back squats and military press… to say this was hard and tiring would be an understatement
2A. Front Squat: 135x3, 225x3, 250x2, 275x1(ties old PR), 295x1 PR, 315x1 40 lb PR!
-It’s tough for me to impress myself, but this was a really good lift… No belt, No wraps, ass to ankles, and a 40 lb PR… I really had to “conquer” (or grind) this rep and let out two primal screams on the way up… anyways, I’m happy with this, but I still have a lot of potential to improve
2B. DB standing overhead Press: 45x3 (each side), 55x3, 65x3, 65x3, 65x3
3A: BTN Strict Press: 95x3, 115x3, 135x3, 145x3
3B: DB swring/throw: 65x3, 65x3, 65x3, 65x3
3C: Goblet Squat: 65x10, 65x10, 65x10, 65x10
4: Power Snatch to Overhead Squat to BTN Press to Back Squat to Military Press to Front Squat to RDL
-I did 3 “reps” with 135
-Great Day, excited to keep improving
Pushed it really hard today and had some pretty good numbers…
- Complex: 6 hang snatches, 6 overhead squats, 6 BTN press, 6 back squat, 6 upright rows, 6 RDL
-45 lb bar for 1 set
-95 x 6 for whole complex, 5 for whole complex, 4 for whole complex… 1 for whole complex
2A. Bench: 135x3, 225x3, 350x3, 275x2, 295x2, 315x2, 335x1 PR!
2B. Deadlift (semi-sumo stance): 225x3, 315x3, 365x2, 405x1, 455xx1, 505xfail
2C. Chins: 6, 6, 6, 6, 6
3A. Squat: 135x3, 225x3, 275x3, 315x3, 365xfail No power
3B. DB one arm Overhead Press: 50x3 each, 65x3, 65x3, 65x5
- “Conditioning”- DB overhead press (R) to DB overhead press (L) to DB Goblet Squat ALRAP(as little rest as possible)
-65x8,8,10
-65x7,7,10
-65x6,6,10
-65x5,5,10
-65x4,4,10
-55x3,3,10
-55x2,2,10
-55x1,1, -held DB for 30 sec above my head for each side
-Happy with how the workout went. I was really exhausted at the end of the workout, so I know my body will make gains because of this. Bench went really well, got a PR and I didn’t even have a liftoff like I usually do. Another thing is my strength is holding up pretty well since I added the conditioning work in yesterday’s and today’s workout. Leg strength just wasn’t there today, but it isn’t all that unexpected considering I did a lot conditioning and maxed my front squat yesterday. Time to recover!
Had a good, tough workout today !
Here’s how it went:
- 10 squats with 135 → 10 chinups → 1 minute plank → 10 squats with 135 ->10 chinups ->1 minute plank…
-did 10 rounds of this … so in total there was 100 squats with 135, 100 chinups, and 10:00 minutes of front planks… there was zero rest the entire time… constantly moving, lifting, or planking… Got this finished in 20 minutes sharp… then laid on the floor for a few minutes lol…
2A: Shrugs: 225x10, 225x10, 225x10
2B: Leg Raises on Bench: 15, 15, 15
3: Side Raises: 30’sx10, 10
-wasn’t really planning on lifting today, but I started getting restless… so I went into the weight room and really pushed myself on the conditioning work… this was mostly a recovery session and now that I am a few hours out I am feeling a lot better- it was good to get some blood flowing and kick my ass at the same time…
PEACE
Feeling pretty worn down today… For some reason I had no explosiveness or strength that I usually do… Even in my warmup circuit 95 for hang snatch was not as smooth or explosive as it should be…
Here’s how it went:
Warmup: 45 lb bar x 6 hang snatches, 6 overhead squats, 6 BTN Press, 6 back squats, 6 upright rows, 6 RDL
- Circuit: 95 x 6 of everything listed above then 1 minute plank, 95 x 5 of everything listed above then 1 minute plank… 95x1 of everything listed above then 1 minute plank
-This took me 17:45 and I tried to keep the rest breaks as minimal as possible. I think it would be cool to try to improve this every time I do this circuit. Now, obviously I can’t make a 1 minute plank go any faster and I don’t want to rush technical lifts like hang snatch or overhead squats and make the lifting sloppy, but in order to improve my time I will have to lift more efficiently and/or cut my rest breaks.
2A. Bench Press: 135x3, 225x3, 245x3, 275x3, 295x3 (pretty much a max effort and this is 10 lbs below my 3rm. Bench just felt really heavy and strength was not there today)
2B. BB Row: 95x6, 95x6, 135x6, 135x5
3A. Deadlift: 135x3, 225x3, 315x3, 365x2, 405x2, 445x2(surprised myself here as this felt pretty good and is only 10 lbs off my 2rm), 475x1, 510xfail (this was as encouraging as just missing a potential 10 lb pr can be lol. I got it too my knees pretty fast, but was too exhausted to lock it out.)
3B. DB “pull apart” squeeze at top: 15 sec, 15 sec, 15 sec
-Called it a day. Can’t be a great lift everyday. My body has been giving me some nice PR’s lately, but it was time to give something back.
PEACE
Tough one to log, but I’m gonna do it anyways…
Overall, one of the worst lifts I’ve had in a while…
Hang Snatch: 45x5, 45x5, 65x3, 85x3, 115x2, 135x1, 135x1
Squat: 45x10, 135x3, 225x3, 275x3, 315x3 (really hard almost max effort), 335xfail (I hit 385 a week ago)
Bench: 135x5, 225x3, 255x3, 275x3
Shrugs: 225x20, 20
DB Prisoner Squats: 80x26
Chins: BWx32
DB Side Raises: 45’sx25
Dips: 30
-Nothing really to say, but this was pretty discouraging… I’m definitely feeling the effects of midterm week (studying for 4 tests, inadequate sleep, inadequate hydration, inadequate nutrition). After today, I can sympathize with dieting bodybuilders. My leanness was near an all-time high today (a little bit leaner then Doc Hall in the T-Nation videos), but it was really counterproductive to strength. I’m going to eat as much as possible over my fall break which is the entire next week. Off to get some food (footlong double meat sub, half gallon milk, full carton of cookies). I’m gonna try to put down about 3500 calories tonight.
Maybe it’s time to switch up your routine dude. You’ve ridden this one for awhile, maybe the wheels finally fell off.
You may be right man… Any suggestions? I’ve been thinking about giving one of the sheiko routines a try- never really done a powerlifting split before and I think it might be cool to try…
[quote]socrplyr09 wrote:
You may be right man… Any suggestions? I’ve been thinking about giving one of the sheiko routines a try- never really done a powerlifting split before and I think it might be cool to try…[/quote]
One never done a sheiko routine, but literally everyone I’ve ever seen do it has gotten killer results so it obviously works. I just switched back to an upper/lower split, and while I’m just “rebuilding” to where I was a couple of years ago, the strength is coming back pretty fast. Guess in the end just do something you’ll enjoy.