Bench
Bench:
10 @ Bar
10 @ 135
5 @ 225
5 @ 275
3-5 @ 295 (Not sure how many reps)
1 @ 335
1 @ 345
1 @ 355 (PR!)
1 @ 365 (Double PR!)
3 @ 315
7 @ 275
26 @ 135
Cable Rope Triceps Pushdown:
10 @ 100
10 @ 120
7 @ 140
EZ Bar Curls:
5 x 5 @ 70 + Bar (3 wide, 2 narrow)
Well, obviously I’m very happy with a 20 lb. PR on the bench. I wanted to press that last December, but I didn’t and I hadn’t added on until today. So, 6 months later, I finally got it!
355 went up super fast, but 365 was a slower grind. Still added on 20 lbs in 6 days. haha
Motivation: High
Nutrition: Okay
Music: Soilwork
Quote: “Oral sex should be an Olympic sport. Why? Because it’s harder than curling, and if you’re any good at it, you deserve a medal.”
-Lewis Black
Yesterday/Deadlift
Treated it kind of like a meet.
Deadlift Warm Up:
10 @ Bar
2 X 5 @ 135
5 @ 225
3 @ 315
1 @ 405
Deadlift Attempts:
1 @ 455, I was slow at the bottom but exploded at the top. I expected that, but it made me nervous.
1 @ 495, +10 lb. PR! 5-plate club! Not particularly easy, but easy enough to add weight.
1 @ 505, +20 lb. PR!!! Incredible grind. It was the first time I’ve ever let out a loud grunt. lol
Cool Down:
10 @ 135
Stretching
Decline Push-ups: 3 x 10
I’m ecstatic about these lifts. I added 20 pounds to my bench and deadlift in about 4 weeks. I probably started out a lot lower than my previous PRs, 345 and 485 respectively, too!
Motivation: High
Nutrition: Poor (Everything I had before the gym: 1 Slice Ezekiel Bread + PB, ground beef+cheese+tortilla chips and that was 5 hours preworkout)
Music: I don’t know. I paid attention right before the PRs and it was Slipknot.
Deload Week Started
Warm Up and Stretching
All with 135:
3 x 5 Standing Military Press
2 x 5 Front Squat to Push Press
2 x 15 Shrugs
2 x 5 Squat
2 x 5 Good Morning
Inverted Rows:
3 x 5
Hyperextension:
3 x 10 @ 80
Pallof Press:
2 x 10 @ 80
I think that’s it. Deloading is going to be boring.
Daily stuff will resume next week.
Yesterday/Deload
Decline Bench:
10 @ Bar
10 @ 135 Wide
2 x 5 @ 225
3 @ 225 with “Lift” commands
Flat Bench:
3 @ 225 “Lift”
Facepulls:
4 x 10 @ 90,100,100,90
Leg Raises:
3 X 20, 10 straight leg/10 bent
Back/Still Deloading
Pull-ups w/ Straps:
7 x 5 @ BW, Pronated/Wide
3 x 5 @ BW, Neutral
EZ Bar Curls:
5 x 5 @ 70+Bar…Wide/Wide/Narrow/Wide/Narrow
HS Iso-Lateral High Row:
10 @ 180
5 @ 270
5 @ 340…eh fuck this, I’m deloading right?
Stretch and leave
I’m happy with the 10 sets of 5 pull-ups. My shoulder wasn’t feeling great on the 7th set so I decided to switch to neutral grip for the final three. I’ll be trying to add more reps per set as a side goal.
Also, I have written a nutrition plan to follow that will include 300g protein, ~200g carbs, and enough fat.
I want to follow it during my power phase and see how I react. Almost all carbs are peri-workout.
Also X2, I think I’m going to start filming my PR’s for archiving, assessment, and credibility. lol
ME Bench
Reverse Band Bench w/ Doubled over Mini-Bands:
10 @ 135
10 @ 225
8 @ 275
5 @ 315
5 @ 335
7 @ 345
3 x 3 @ 365
3 @ 375
3 @ 385
7 @ 335
8 @ 275
Squat:
5 @ 135
5 @ 225
2 x 3 @ 275
BB Rows:
10 @ 135
8 @ 225
One-Arm Rows:
2 x 10 @ 120
Facepulls:
3 x 10 @ 90
Holy balls. That was an awesome workout. I was planning on an ME Bench/DE Squat day but I think that’d be detrimental. So, I’m rewriting my program so that I’m working one movement a day plus accessories. I like using bands a lot though. My 3rd rep at 385 was a real grind, so that’s where my 3rm is set for that.
Motivation: High
Nutrition: Okay
Music: Slipknot, In Flames, Nothingface, Spineshank
Quote: “Thunder is good, thunder is impressive, but it is lightning that does the work.” -Mark Twain
Off Day…that turned into an easy gym day.
Short Straight Bar Curl:
2 X 5 @ 70 + Bar
EZ Bar Curls:
3 X 5 @ 70 + Bar
Unilateral Reverse Fly:
3 x 10 @ 25
Plate Raises:
2 x 10 @ 45
10 @ 50 (two 25 bumpers pinched)
Told you it was easy. I just went because I wanted some stuff off my mind for an hour before I start studying for a math exam…which is what I’m doing in 2 minutes.
Motivation: Low
Nutrition: Great (started meal plan today; I’ll post it soon
Music: Cartel
Quote: “Mathematics consists in proving the most obvious thing in the least obvious way.” -George Polya
ME Squat
Warm-Up
Squat:
2 x 5 @ Bar
2 x 5 @ 135
5 @ 225
5 @ 275
5 @ 315
2 @ 365 (Tough)
5 @ 315
5 @ 225
HS Non-Linear Unilateral Leg Press:
10 @ 180
10 @ 270
5 or 10 @ 450
10 @ 540
15 @ 540 (5,4,3,2,1 Both sides, Alternating sides)
Pull-Ups w/ Straps:
3 x 7
I’m going to call this the “breaking in” week for squats. I’d put my 1RM at 385 at the moment. My previous PR is 425, so I’ll definitely get that again by the end of this cycle, but I want 450. My other goals for the next 8-12 weeks or so are to bench 385 and pull 535.
My tentative schedule looks like this:
Monday-ME Bench
Tuesday-DE Deadlift*
Wednesday-ME Squat
Thursday-DE Bench
Friday-ME Deadlift*
Saturday-Off/Maybe Conditioning
Sunday-DE Squat
*I may not have two deadlift days per week. I’ll probably take off Tuesdays and alternate DE and ME deadlift on Fridays so that I’ll be pulling once a week. Otherwise my squat may suffer.
My nutrition is based on a Week A and Week B template. During Week A, I’ll have the same thing every day, and then the same goes for Week B except with different meals. I may include a cheat meal every once in a while, but not frequently. I’m currently on Week A and it seems to be going just fine. I’m getting about 300g protein, 200g carbs, and I still don’t care about fat other than I get enough but not at the wrong times.
Week A:
Meal 1-50 grams Protein, 5.3oz Greek Yogurt, Some Fruit
Meal 2-4 eggs, 1/4 cup cheese, veggies and almonds/walnuts
Meal 3-Turkey Sandwich on Ezekiel, Banana
Meal 4-50 grams Protein, Banana
Meal 5-12 oz. Chicken, 1 Cup Rice
Meal 6-6 oz. Tilapia, veggies
Motivation: Medium
Nutrition: Great
Music: Volbeat (Very unique Danish band, probably not for everyone but I like it)
Quote: “Scissors Kills Paper, Rock; Turns Blade On Self”
-The Onion
Yesterday=DE Bench
Bench:
10 @ Bar
10 @ 135
10 @ 185
10 @ 225
4 x 3 @ 275
4 x 3 @ 225
DB Bench:
3 x 8 @ 90s
Kroc Rows w/ Straps:
2 x 15 @ 120
10 @ 120
I may have missed an exercise. I don’t remember.
Today=ME Deadlift
Deadlift:
10 @ 135
10 @ 225
5 @ 275
3 @ 315
3 @ 365
3 @ 405
1 @ 455 Tough
3 @ 405
3 @ 495 Rack Pull w/ Straps
Cable Low Row:
3 x 10 @ 140, 160, 180
Hyperextension:
3 x 10 @ 70
I was pretty disappointed with my deadlift performance today. I need to make weekly goals for myself so that I’m not just doing the same thing every week. I’ll figure that out and post it tomorrow.
Prowler cherry pop tomorrow. God help me.
Motivation: Medium
Nutrition: Good enough (Burger, fries, and nachos for post-workout?)
Music: A Day to Remember, The Devil Wears Prada
Prowlering did not happen on account of it being very rainy all day. 
DE Squat
Squat:
10 @ Bar
5 @ 135
5 @ 185
8 x 3 @ 225 (Only resting for partner to do his set and to load weight, about 25-40 seconds)
Barbell Glute Bridge:
10 @ 135, 225
5 @ 315
3 x 5 @ 405
Leg Press:
20 @ 360
Weighted Incline Sit-ups with EZ Bar:
2 x 10 @ 70+Bar
5-6 @ 70+Bar
I enjoyed this workout and I feel like I will get a lot out of a template similar to this one, plus more accessory work probably. The 8x3 was easy and fast like it’s supposed to be but I focused on form and explosiveness. I think I’ll add 5-10 pounds to my 8x3 each week. I’ll post my other weekly goals in a little bit.
Motivation: High
Nutrition: Poor (1 apple, 1 trip to Wendy’s, Protein shake, Some Wings)
Music: A Day to Remember
Today was supposed to be an ME Bench day. I got a temp job though so I was standing out in the Alabama sun and humidity all day unloading furniture from 2 full 18-wheelers. I also got 8 hours of sleep total in the past 2 days. I got a workout in albeit not with a barbell or dumbbells. Same thing will be happening tomorrow but I’m done for the week after that, thank god.
ME Bench
Bench:
10 @ Bar
10 @ 135
5 @ 225
3 @ 275
3x3 @ 315
1 @ 335
1 @ 335
1 @ 345
5 @ 275 (Pause at bottom)
2x3 @ 275 (Pause at bottom for strict lift command)
20 @ 135 (10 close, 10 Wide)
Cable Triceps Pushdown (All one superset):
10 @ 80, 100
8 @ 120
6 @ 140
4 @ 160
8 @ 120
DB Floor Press:
10, 9, 5 @ 85s
This was a great session. My goals were a 3x3 at 315 and 2x1 at 335, I hit both and added a single with 345 and did some good competition training with 275. I’m very happy with my first ME Bench day for this cycle.
I mentioned I was going to do a Week A and Week B for a nutrition plan, I think I’m just going to buy similar things every week and eat the same macronutrient breakdown. I don’t have a reason to be on an exact plan, I just want to make sure I’m buying all healthy things. That way I won’t eat like shit.
Motivation: High
Nutrition: Okay. Yeah, I know I just said I didn’t want to eat shit. I haven’t had two good sleeps in a row in about 5 days now. When that happens, I stop wanting to eat.
Music: The Devil Wears Prada, Parkway Drive
Quote: “A good plan violently executed now is better than a perfect plan executed next week.”
George S. Patton
ME Squat
Squat:
10 @ Bar
5 @ 135
5 @ 225
3 @ 275
3 @ 315
1 @ 345
1 @ 365
0 @ 385 (Major fail)
Box Squat (to the rescue):
3 @ 315
3 @ 335
3 @ 365
2 @ 385
3x3 @ 225 (For “lift” command practice)
5 @ 135
Some wall squats to help me sit back.
Hyperextension:
3x10 @ 100 (Heaviest I’ve ever done)
Some ab work.
I’m not very happy about this. I completely failed on my 385 attempt, having to drop it on the pins. Never had to do that before. My bench is basically even with my full squat at this point and that is definitely not what I’m looking for. I’ve been talking to Masonator about the Westside template and I am going to rewrite my program to follow that. It won’t take a horrible amount of change, but I think it will help me progress.
Motivation: Medium
Nutrition: Good
Music: Heaven Shall Burn, Volbeat, Atreyu
ME Bench
Bench:
10 @ Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315
1 @ 335
1 @ 355
1 @ 365
1 @ 370 (PR! Little help from spotter)
1 @ 375 (Too much help to call it a PR, the bar touched my chest too high)
1 @ 315 (“Lift” Command training)
3 @ 275 ("Lift)
Cable Facepull:
10 @ 100
3x15 @ 60
DB Floor Press:
10, 8, 8 @ 90s
This was my first “Westside” workout, and I’m very happy about it. My wrist was bothering me a little bit once I got up to 355, but I wanted to keep going and it feels fine now. My back was also really tight today, it hurt, but it probably helped me. The next max effort day will be something other than flat bench, maybe floor press, incline, or decline and I won’t be doing flat bench for a few weeks other than DE day. So by the time that comes around I should get 375 with ease.
Motivation: High
Nutrition: Okay (Not enough food)
Music: A Day to Remember
Some Back and Mobility
Pull-Ups/Neutral Chin-Ups:
5 Pull
5 Pull, +Straps
5 @ BW +25 Chin
3x3 @ BW +45 Chin
5 Pull
Mobility: Step-over and under barbell. Stretching. Foam rolling, X-Band Walks, Banded adduction/abduction
A couple quick interval sprints.
My hips have been aching since my last squat day. Most likely from the wide stance, so I think I’ll ease my wqay into that much slower than I expected. Tomorrow is ME squat day, hopefully it goes better than last time.
ME Squat
Full Squat:
15 @ Bar
2 x 5 @ 135
5 @ 225
5 @ 275 (Promisingly easy)
3 @ 315
3 @ 335
2 @ 355
1 @ 365
1 @ 385 (Leaned forward but got it)
1 @ 395 (Much better)
20 @ 225 (PR, haven’t done 20-rep squats in a long time though. Paused at top at 10th rep for doubles and 14th for singles)
Forward Alternating Lunges:
3 x 20 @ 135 (10 reps/side)
Unilaterally Non-Linear Leg Press:
20 @ 410
Abs (Standing cable crunches, russian twists)
My glutes are on fire after those damn lunges. I haven’t done them in several…several months. Can’t wait to feel that tomorrow. But this was one of the better workouts I’ve had in a long time. I didn’t have to bail at the bottom with 385 like last week and I got 395. All that stretching and mobility stuff yesterday worked I think.
Motivation: High
Nutrition: Good
Music: Soilwork
Quote: “It is better to keep your mouth shut and appear stupid than to open it and remove all doubt.” - Mark Twain
DE Upper
Bench:
10 @ Bar + 1 MiniBand Pulled Under Bench
10 @ 115 + 1 MiniBand…
10 @ 135
8 x 3 @ 225 w/ 30-45 sec. rest
Seated Military Press:
5 @ 95
5 @ 135
2 x 3 @ 185
5 @ 135
One Arm DB Row:
3 x 10 @ 120
Dips:
5 @ BW + 45
5 @ BW + 70
2 x 5 @ BW + 90
10 @ BW
My shoulder didn’t feel great during the military press today, since I haven’t done it in a while. I wasn’t terribly weak or anything, just uncomfortable. The dips went really well though. I’ll be adding a third plate soon I believe. That’s about it, nothing else to report.
Motivation: Medium
Nutrition: Good
Music: Shuffle
DE Lower
Squat:
10 @ Bar
2 x 5 @ 135
8x3 @ 225
Rack Pull:
10 @ 135
5 @ 275
5 @ 365 (just didn’t feel right)
DB Shrug:
3x10 @ 120s
DB Side Bend:
2 x 10 @ 120 (No, I don’t hold two dumbbells at once)
Done for the gym time. I left and got to the apartment and got a text from Mason asking if I wanted to run hills. Well, gym time sucked, so fuck it.
Hills (Pretty steep grade):
16 Sprints @ 40 Meters (Sets of 4, switching front starting legs)
Ran about a mile to “cool down” even though it was harder than the sprints.
I wasn’t feeling great at the gym today. Probably because of the lack of sleep, weird diet, and having my mind elsewhere (read “Potluck=Domestic Violence?” on Get A Life). Oh well, I think the sprints helped it not be such a shitty day, physically and mentally.
Motivation: Low (Gym), High (Hills)
Nutrition: Okay
Music: Volbeat, A Day to Remember
Quote: “Disrespect your surroundings” - A Day to Remember, on “Mr. Highway’s Thinking About The End”
Don’t be so hard on yourself, your gym workout was awesome.
Running hills after that is intense… I would have just ignored the text until the next morning and act like I never saw it the night before 
BTW, your bench and DL numbers are awesome. Have you ever done a comp?