Thanks, Bug! It pretty much demolished me for the day.
Deload - “DE Upper”
Bench:
20 @ Bar
20 @ 135 (Wide)
15 @ 135 (Close)
10 @ 135 (Normal)
Neutral Grip Pull-Up:
5x5
Voyer Shrugs:
2x20 @ “120”
One-Arm Lateral Raise (Seated):
3x8 @ 35 L/R
Avg. Band Low Row (Seated):
3x10
EZ Bar Curl:
3x8 @ 50+Bar
4 Inch Deficit Push-Up:
2x20
2 Mini-Bands Pull-Apart:
5x20 (Throughout Workout)
Boring day on purpose. I’m in need of a big deload, so that’s what I’m doing. Motivation was basically nonexistent. DE lower will stay the same.
Alright, my goals for the next 12 weeks (Everything is subject to change, this is just what I think I can get. Nothing should be lowered at least.):
Cycle 1 (Floor Press; Box Squat):
Week 1- 325x3; 455x3
Week 2- 345x2; 485x2
Week 3- 375x1; 525x1
Deload
Cycle 2 (Decline Bench; Deadlift):
Week 1- 365x3; 495x3
Week 2- 385x2; 525x2
Week 3- 425x1; 565x1
Deload
Cycle 3 (Flat Bench; Free Squat):
Week 1- 365x3; 455x3
Week 2- 385x2; 475x2
Week 3- 405x1; 535x1
Deload
I really don’t know what’s going to happen with deadlift, honestly. It’ll be like 16 weeks without ME pulls by the time I start. C’mon newly gained quad strength!
Motivation: 1/4
Nutrition: 2/4
Explosiveness: 3/4
I skipped speed squats yesterday. Played Quidditch (yes, the Harry Potter game, it was a campus wide event) on Sunday and there was a lot of sprinting and juking.
Also, I got absolutely obliterated last night because a friend was in town that I hadn’t seen in a while. I don’t drink all that often, so the 32 oz. beer, 1 mixed drink, and 8 shots (including like 6 different types of alcohol) in under 2 hours didn’t exactly set me up for a vigorous workout today. I puked at the bar, outside the bar, outside my house, and in my restroom. Worst hangover I’ve ever had too. Won’t be drinking again for a long time.
This is the new cycles starting. Let’s pretend I did my prescribed speed work before this so that my deloads start after ME days instead.
ME Upper
Floor Press:
Bar
10 @ 135
5 @ 225
3 @ 275 (Add wraps)
3 @ 315
3 @ 325 (Goal Achieved. PR, I think)
HS High Row:
10 @ 180
4x8 @ 270
2 Mini-Bands Pull-Apart:
2x25
My goal for today was to just get my prescribed lift and get out. I did just that.
The floor press wasn’t that hard, but I lose explosiveness very quickly as weight goes up on these, so it didn’t move very fast.
Still feel like shit from last night. Stupid.
Motivation: 2/4
Nutrition: 2/4
Explosiveness: 2/4
Your numbers are getting up there across the board. Going in and doin work on the reg!
I’d be interested to see some updated physique pics, and get an idea of what you’re weighting these days.
Thanks, man! I don’t know exactly what sparked the strength increases. Most likely just eating a lot more and the fact that becoming single lifted a lot of stress and seemingly increased my testosterone a lot.
I’m weighing about 225 most of the time. I’ll get some pics up some time soon. I need to get back to filming my lifts as well.
ME Lower
Box Squat:
Bar
5 @ 135
5 @ 225
5 @ 315
3 @ 405
3 @ 455 (Goal. +10 lb. and +1 rep PR)
Clean High-Pull:
5 @ 135
5x3 @ 225 (Straps)
Hyperextension:
4x8 @ 100
I had a test to take today, so I had to hurry through the warm ups, hence the large jumps in weight. The 455x3 wasn’t pretty, but I still got it.
I haven’t done high-pulls much before, but I think I’ll keep doing them for hip extension power.
Motivation: 2/4 (Not much sleep)
Nutrition: 3/4
Explosivenss: 4/4
DE Upper
Apparently Friday is also national bench day. Started with decline as a result.
Speed Decline Bench:
Bar
10 @ 135
5 @ 225
4x3 @ 275
Speed Bench:
3 @ 225
4x3 @ 275
Cable Low Row (Straight Bar):
4x8 @ “180” (2 sets pronated, 2 sets supinated)
JM Press:
4x8 @ 135
2 Mini-Band Pull-Apart:
3x25
Pretty basic day today. Speed bench went well with almost no elbow pain. I’m taking the JM presses easy for awhile until I know my elbows are fine.
Also, word to the wise, don’t go from decline to flat bench immediately. When I unracked 225 on the first set of flat, I almost lost it forward because of how my muscles were activated after decline. lol
I’m going to be out of town for Thanksgiving break, so this cycle will be a bit off.
Motivation: 3/4
Nutrition: 2/4
Explosiveness: 3/4
DE Lower
Speed Box Squat:
Bar
5 @ 135
5 @ 225
3 @ 315
9x3 @ 335
Front Squat:
5 @ 135
5x5 @ 225
Hyperextension:
4x8 @ BW+100
Avg. Band Pull-Down Abs:
3x15
Pallof Press:
2x10 @ “75” L/R
Finally went in wanting to break things today. Slept well, ate well, lifted well. This was a very difficult workout, nonetheless. The “power room” is very warm, and I was in there for longer than usual today,so I think the heat had something to do with it. And I don’t think I’ve ever done a 5x5 @ 225 on front squats, because they hit me pretty hard. Everything was fast though.
I guess I’ll most likely be doing ME upper tomorrow or Tuesday and then going out of town Wednesday through Sunday (I think), so I’ll probably just pick back up with a DE upper day Sunday, DE lower Monday, ME upper Tuesday, and ME lower Thursday, and I’ll be back on track.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Title?
Just went to the gym to show the potential girlfriend how to squat and deadlift. I ended up doing a few things.
Bent-Over BB Row:
10 @ 135
4x8 @ 225 (Straps)
Suitcase Deadlift:
3x5 @ 135 L/R
One-Arm DB Snatch:
3x3 @ 85 L/R
Nothin special or difficult today. One-arm snatches get much harder as you go up in weight though. I did 75 last time, 85 made it tough on the grip. I’ll work on it though. Should help my reactive grip.
Floor press goal is 345x2 for tomorrow.
Motivation: Eh? I dunno.
Nutrition: 4/4
Explosiveness: 4/4
ME Upper - Week 2
Floor Press:
Bar
10 @ 135
5 @ 225
3 @ 275 (Add wraps)
2 @ 315
2 @ 335
2 @ 345 (Goal Achieved. PR)
Pull-Ups:
6x5 (2 Wide Pronated, 2 Narrow Supinated, 2 Neutral)
JM Press:
4x8 @ 135
Facepull:
3x15 @ “100”
Everything but the floor press felt great today. I officially hate floor press actually. I got my goal and the PR but it’s just so slow and exhausting, especially the eccentric portion. I know it’s good for me though. I am, unfortunately, seriously doubting my ability to get my single rep goal of 375 though. We’ll see though.
Turns out I’m actually getting back on Friday, but I’m still going to wait until next Thursday to do ME lower and start back Friday with DE upper.
Happy Thanksgiving. Eat all the things.
Motivation: 3/4
Nutrition: 3/4
Explosiveness: 4/4 (Based on accessories)
DE Upper
Close Grip Speed Bench:
Bar
10 @ 135
5 @ 225
9x3 @ 275
One-Arm DB Row:
10 @ 75 L/R
25 @ 130 L/R (Add straps. PR)
15 @ 130 L/R
10 @ 130 L/R
Triceps Pushdown:
10 @ “62.5”
8 @ “67.5”
6 @ “72.5”
4 @ “77.5”
2 @ “82.5”
10 @ “62.5”
Facepull:
3x15 @ “62.5”
Felt pretty good today with regards to strength. My lower back was sore from doing nothing for the past 5 days though. I hate taking off days for that reason.
I don’t think I’ve done 275 close grip speed work before. Wasn’t too bad at all.
Got a sick triceps pump today too, brah.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
DE Lower
Speed Squat:
Bar (Add knee pain)
5 @ 135
5 @ 225
5x3 @ 275
Speed Deadlift:
5 @ 135
5 @ 225
5x3 @ 315
Hyperextension:
4x8 @ BW+100
Felt pretty horrible today. Both of my knees were hurting from the get-go. My right hip also wasn’t acting right. I blame sitting around for the past week and not taking fish oil. I was supposed to do band speed squats 9x2 @ 315, that wasn’t going to happen obviously. Explosiveness wasn’t bad though, just hard to take advantage of it.
Oh well, shitty days happen. Hopefully I’ll get back to it by Thursday, because I’m supposed to be hitting a 475x2 box squat.
Motivation: 2/4
Nutrition: 1/4 (Not enough, didn’t go grocery shopping until late today)
Explosiveness: 3/4
ME Upper
Floor Press:
Bar
10 @ 135
5 @ 225
3 @ 275
3 @ 315 (Add wraps)
1 @ 345
1 @ 365 (PR)
1 @ 375 (PR! Goal achieved)
One-Arm DB Row:
3x20 @ 120 L/R (Straps. PR?)
Straight Bar Triceps Pushdown:
10 @ “130”
10 @ “130” Reverse Grip
10 @ “150”
5 @ “100” Reverse Grip
Mini-Band Pull-Apart:
2x25
This was a surprise. I’m not sure how big of a PR this was on floor press because I’m too lazy to go looking for it in the log, as I rarely do floor press. I think it’s a 20 or 30 pound PR though. Everything was fast up until 365. That and the 375 were slow, and I had to grind 375 pretty hard, but whatever. My sticking point on flat bench is right where I start the lift on floor press. So hopefully this cycle will have helped a lot.
The dumbbell rows wiped me out. It’s basically cardio using my shoulders. They gave up during the triceps pushdowns. That’s why I only did 5 on the last set.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
ME Lower
Box Squat:
Bar
5 @ 135
5 @ 225
5 @ 315 (Add belt)
3 @ 405
2 @ 455
2 @ 475
2 @ 485 (Goal Achieved. 10 lb. PR!)
Speed Deadlift:
5 @ 135
3 @ 225
5x3 @ 315 (Last 2 sets seated from box)
Box Jumps (~36 inches):
5x5
Felt great today. My squat form was perfect until the last set when my left hip locked up on both reps. I must have forgotten that I wrote down 485 for today, because I thought 475 was the goal. Good thing 475 went up so well.
I’ve been working on my deadlift form on these speed pulls so that I use my legs more. That’s why I did the last two sets seated. First time doing those and it worked pretty well. I think pushing my knees out hard helps me sit back and use my glutes from the bottom.
Knees felt great too. Completely different from the other day.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
RE Upper
Made this more of an easy RE day so that I can get myself back on schedule for a deload next week.
Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3x5 @ 315 (Wraps)
Pull-Ups:
3x5 Supinated
2x5 Neutral
Dips:
3x10
2 Mini Bands Pull-Apart:
3x20
Neutral Grip Lat Pulldown Hold:
3 @ “200” Each rep as long as possible
Explosive on bench today. 315 is feeling lighter and lighter. My shoulder was in a bit of pain, but the pulldown holds made that go away immediately. I didn’t really do it to get rid of the pain, but I will from now on.
Everything else was pretty simple and easy.
Saw a guy doing wrist curls with 85 pounds while wearing wrist straps. Taking out the grip aspect of a grip exercise. Wut?
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
RE Lower
Same deal as yesterday. Just a simple day with a bit of extra volume per set than DE work.
Squat:
Bar
5 @ 135
5 @ 225
3x5 @ 315
Snatch Grip Rack Pulls (1 inch below patella, wrist straps):
5 @ 135
5 @ 225
5 @ 315
5 @ 365
5 @ 405
Knees were bothering me a bit, but the weight wasn’t difficult to move. I walked out of the “power room” and the rest of the rec was packed to the brim. I promptly said, “fuck this”, and left. That’s why there’s only two exercises.
Tomorrow, I’ll probably do something similar to yesterday for my ME day and then I’ll start my deload after ME box squat on Thursday.
Motivation: 2/4
Nutrition: 4/4
Explosiveness: 4/4
Eh Fuck It
Military Press:
Bar
5 @ 95
5 @ 135 (Add wraps and belt)
3 @ 155
2 @ 185
1 @ 225 (Behind the neck push press)
Cable Low Row (Straight Bar):
8 @ “180” Pronated
8 @ “200” Pronated
8 @ “200” Supinated
8 @ “200” Pronated
8 @ “200” Supinated
Triceps Cable Push Down:
2x10 @ “85” (Elbows hurtin)
Alright now I’m done with the bullshit days. Thursday is ME lower, then deload. I’m definitely not built for military press when it comes to my joints. Shoulders and elbows both hurt today.
Motivation: 2/4
Nutrition: 4/4 (Til now, I’m waiting on Domino’s. Spent $40. Lol)
Explosivness: ?
[quote]TylerPK4L wrote:
Title?
Just went to the gym to show the potential girlfriend how to squat and deadlift. I ended up doing a few things.
[/quote]
the potential part made me literally lol… ha lifts looking good man I was talking to a couple of the other more advanced lifters i see at the aquatic center and we were talking about possibly doing a PL comp for fun as a group. lemme know if youre interested. There are several options in the spring semester.
lol well she’s now my girlfriend. Bitches love squats and deadlifts.
Yeah, man. I would definitely consider doing that. I’ve never competed.
ME Lower
Box Squat:
Bar
5 @ 135
5 @ 225
5 @ 315 (Add belt)
3 @ 405
2 @ 455
1 @ 495
1 @ 525 (Goal Achieved! 25 lb. PR!)
15 @ 315
Deadlift:
3 @ 135
3 @ 225
3 @ 315
1 @ 405
1 @ 495 (Just testing. Grip almost gave out at the top)
Leg Raise:
3x10
Anderson Pin Front Squat:
3x5 @ 135
Woo! Program is still working apparently. 525 was tough, but it moved relatively fast. Very happy to be deloading now. Next cycle is deadlift: 495x3, 525x2, 565x1, and decline bench: 365x3, 385x2, 425x1. I’ll most likely have to use straps on the top sets of deadlift, since it’s been 16 weeks or so since I’ve pulled.
Bad news: Girlfriend was just diagnosed with mono yesterday after being negatively tested last week. So, in the next 4-7 weeks, I may drop out of here for a while. But, I’m just taking this as a challenge to stay healthy and I’m eating everything healthy in site and mega-dosing all the vitamins and minerals. Goal for the next 4-7 weeks: Gain 10 lbs. That way if I do get sick and lose weight, it won’t be much overall.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4