bb bench
185x10
155x10
135x10,10,10,10
dumbell flies
30’sx10,8,7
hanging leg raises
3x8
that was a killer, i have 0 endurance right now coming off that phase of heavy lifting. also, i didn’t use the regulation bar that i normally do. the bar i used was definately more than 45 lbs. not much but enough to be noticable, i’d say 5-10 lbs.
Front Squats with heels elevated
255x4(+1 rep PR)
225x4,4
RDL’s
225x12
235x12
leg press(focused on going really deep and driving with just the quads)
worked up to 405x10
leg curls
doesn’t look like much but this was the most intense leg workout ive had in a long time.
Motivation: high
nutrition: needs more calories
in the past couple months my bw has gone down to 170 while pretty well maintaining strength and my vertical is at a pretty consistent 30" so i feel that i have made progress on that front. for the next two months i will be using the anaconda protocol, training with WS4SB, and busting my butt.
this combined with a rebound effect from losing weight is going to yield some significant progress in the months ahead. i cant wait to get the anaconda in and start tearing it up
legs:
high box squat
135x5
185x5
225x5
275x5
315x5
335x5
315x5
leg curls
4x10
leg press
4x10
first tim ive had a bar on my back in months, i havent done high box squats in forever and my previous best is 365x5. it will be surpassed
upper body
db bp (db weight)
warm up
90x4
85x5
80x5
75x5
bb rows (super strict)
155x5,8,6,6,5
curls
skullcrushers
lateral raises
good workout. db’s are gonna shoot up super fast
explosive leg workout
warm-up
stair jumps 4x12
depth jumps onto a box
worked up to a tallest box+4 rubber 45lb bumpers+ 1 25lb bumper
snatches
95x3
105x3
115x3
125x2 (really difficult)
2 sets of walking lunges with 110lbs. didn’t count steps. im just gonna do more sets next time
notes: really good explosive workout. This is going to fit in nicely. I have a new long-term goal of snatching my body weight. i feel like this is a good and athletic display of strength. ANNNNDDD I GOT MY ANACONDA PROTOCOL IN!!! tomorrow morning is going to yield a sick workout. I plan on doing a high-rep strictly hypertrophy style upper-body workout.
BB bench
warm-up
175x9 (SOB I am weak)
155x12,10
135x12
wide-grip pull-ups(dead hang to chin over bar)
bwx10,7,5,4 (SOB I am weak)
concentration curls 4 sets
machine tricep extensions
I was really disappointed in my bench, but hey, what should i expect for not benching the last 2 months? I was hoping for fifteen reps and i am hoping to do that within a month. The Anaconda was fantastic. I had great energy for my workout and i got a long-lasting pump. I cant wait to throw up some db’s this saturday. expecting 90’sx6
Legs
high box squats (3-4 inches above parallel)
135x5
185x3
225x3
275x3
315x3
350x5
335x5
315x5
leg curls
4 sets to ~failure
leg press
worked up to 5 plates a side for 10.
Great workout. breaking my all time pr for high box squats is looking pretty likely by the end of the month. my goal in the next two months is to front squat 315+ for good depth
flat db bp
warm-up
90’sx6,4
85’sx3
80’sx5
bb rows (strict, back angle at nearly parallel to ground)
155x8
165x5
155x8,6
135x10
super-set
a) nosebreakers- 80x6,6,70x8
b) db curls- 50’sx6,6, 45’sx6
db laterals
35’s x6
30’sx10,8
25’sx10
Training is going fantastic right now. morning bw is holding steady and my strength is coming back fast.
Monday- dynamic effort lower body
jump rope and stretch for warm up
stair jumps-4x12
depth jumps from onto a box-
worked up to same height as last week+a 35lb bumper, approx. 2 inches more
snatche
95x3
105x3
115x3
125x3
135x3 PR
abs
Tuesday- rep upper body day
flat bb bp
warm-up
175x13
155x12,8
135x16
pull-ups (weaksauce)
a few heavy HS shoulder presses
5 sets leaning over concentration curls for the pump
progressing quickly
How has the Anaconda been treating you? Are you closes to that 275 bp?
i really dont know my max right now. my plan is to prep myself and work into heavier and heavier rep ranges so that im in the 1-3 rep range by the end of november. The anaconda is FANTASTIC. It’s making a huge difference.
max-effort lower body
box squats
45x10
135x3
185x3
225x3
275x3
315x2
365x5,3
335x6
leg curls
4 sets. used more weight than last week and got ~same reps
leg press
worked up to 5.5plates per side and got 12 reps. need to work on depth tho
flat db bp
warm up
95’sx5(tie PR),3
85’sx5
80’sx5
barbell rows
135x10
155x8,8,5
superset
nosebreakers
80x6,6,6,5
curls
55’sx4
50’sx6
45’sx?
dumbell lateral raises
15’sx30,25,25
great workout. next saturday: hoisting the hundreds
Morning weight: 176.2
Insane upper body day today
flat bb bp
45x10
95x10,5
135x5
155x5
175x15(PR)
155x12
135x12,8(lower numbers in accessory sets because rest time was much shorter)
pull-ups(really weak, i have a hard time doing these after bench)
HS overhead press
worked up to 2 plates a side for 7 reps
leaning over concentration curls
35x12,9
30x9
27.5x9
I was really happy to get my bodyweight for fifteen on bench. curls felt awesome as well. I am really liking the anaconda protocol. Normally i do an explosive lower body workout on mondays but i was feeling it so i did bench. it is international bench day after all
explosive workout
warm-up
jump rope
stair jumps 4x12
depth jumps onto a box
worked up to tallest box+4 45lb bumpers+2 35lb bumpers (PR)
snatches
seated dumbell powercleans
abs
flat db bp
100’sx3,2
90’sx3
bb rows(strict form)
135x10
155x5
165x5
155x9,5
hs shoulder press
225x5
245x5
225x5
db curls
60’sx2
55’sx3
40’sxa lot
laterals- a lot
starting to stagnate on this workout. next week is going to be different exercises
explosive legs
box jumps with a long run up
tallest box+shortest box+45lb bumper(PR)
power cleans
worked up to 205x3
squats with bands
135+doubled up mini’sx4,2,2,2,2
abs
seated db power cleans
Amazing workout today. that’s prolly the highest i’ve ever jumped. the top of the platform was 3-4inches from my nipple line
rep upper body day
dips
bwx20,18,14
lat pulldowns
180x8,6
160x10,8
wide grip preacher curls
70x12,10,9,7
tricep pushdowns
60x12
70x12,12