Thanks, Bug! I’m sure you’ll like today’s lifting then.
Deadlift - Cycle 3, Test Week
Deadlift (Sumo):
Bar
10 @ 135
5 @ 225
3 @ 315 (Add belt)
3 @ 365
1 @ 405
1 @ 455
1 @ 495
1 @ 535 (Haven’t hit anything above 525 in a year and a half. +10 lbs. PR)
1 @ 545 (+20 lbs. PR)
1 @ 555 (+10 lbs. All-Time PR! +30 lbs. year and a half PR)
One-Arm DB Snatch:
3x5 @ 85 L/R
Average Band Rotation Abs (Slowly):
3x10 L/R (Chest level, knee level, then above head level)
I was mistaken while I was lifting, as I apparently completely forgot that I ever got a 545 pull. I’m glad I went for 555, because I would have been PISSED if I was all happy about the 545 only to realize I had already gotten it. It’s ridiculous that it took me this long to add 10 lbs. though.
Either way, I knew I was going to destroy things all day today. I wanted it more than I’ve been wanting my other lifts. Very happy about it. I’m definitely keeping the 5/3/1 programming for deadlift. I hope I can get my next 10 pounds way before 2014. lol
Watch the video! Everything was relatively easy. As I’ve said before, I’ve just accepted my rounded back deadlift.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Bench - Deload
Bench:
Bar
10 @ 135
5 @ 225
3 @ 275 (Feel good. Just going to get some weight in my hands)
3 @ 315
2 @ 345
1 @ 365
5 @ 225
3x3 @ 225
T-Bar Row (Wide Pronated):
8 @ 2p
5x8 @ 3p
One-Arm Facepull:
15 @ “50” L/R
2x10 @ “60” L/R
One-Arm Triceps Extension w/ 2 Mini Bands:
20, 15, 10 L/R
I was planning on just doing some speed bench, but felt like lifting more. 365 wasn’t fast enough to warrant going higher. The speed bench after the 365 felt really good. I’m happy that I’m done with 5/3/1 now, because I can finally lift more weight. Still working on the other program, but it’ll be here soon.
T-Bar row was pretty awesome today. I figured out the wide pronated grip “hits” (or whatever you bodybuilders say) the lats hard. I usually have a hard time because I feel like I only use my biceps when I row.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Lol, that deadlift was the most conservative PR I’ve ever seen. Looks like you’re good for 585 or so. Very fast, looked almost effortless.
Tyler, I believe that shirt added 50lbs to your lifts alone… Good pulls bro, are you going to be here this summer? I am trying to find someone to lift with since my normal partner wont be here.
Bug: Haha yeah, I probably should have gone for more. It definitely feels weird not going above ~75% of my max for 3 months and then trying for a PR. So I’ll probably go for another single again in a couple of weeks.
Achilles: Yessir, I’ll be here this summer working out with my other friend Tyler. You’re welcome to join us. We haven’t figured out what our schedules will look like yet, but I’ll be sure to let you know.
Squat - Deload
Box Squat:
Bar
5 @ 95
5 @ 135
4x3 @ 225
3 @ 275 (Add belt)
3 @ 315
1 @ 345
1 @ 405 (Just testing how it feels. Felt good)
Natural GHR:
3x5
Bulgarian Split Squat:
5 @ BW L/R
3x5 @ BW+100 L/R
I wasn’t doin so well boxing squatting at first, but after a few sets at 225, I started to loosen up. That’s when I decided I’d go for 405 to see what it felt like since I’ll be box squatting 425x3 first in my new program. I think I’ll be able to get it based on today.
The rest of the workout was just meh. GHR didn’t feel strong and BSS wasn’t anything special. Deloading though, so it doesn’t really matter.
Motivation: 3/4
Nutrition: 3/4
Explosiveness: 3/4
DE Bench - Deload
Speed Bench:
Bar
5 @ 135
6x3 @ 225
3 @ 275
3 @ 295
3 @ 315
Pull-Ups (Neutral Grip. These were supersetted with bench):
10x5
Cardio: Rowing
2x3x(45s on: 30s off)
~200m each “on” for 1200m total
2 Mini Band Pull-Apart (Supine):
5x20
Everything went very well today. I was surprised by the pull-ups. I think I’m going to continue supersetting my bench and pull-ups. I think it actually helped my pull-ups more than it helped my bench. This is the opposite for which it is usually recommended.
I wanted to do some cardio yesterday but couldn’t stay in the gym long enough, so I did some today. I want to get into doing this regularly. Whether it be rowing, sprints, airdyne, or car pushes.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
DE Lower - Deload
Speed Squats (First few sets are with bands, but I wasn’t on the right rack for it and it was pulling me onto my toes):
Bar
Bar+Bands
3x5 @ 135 (2 with bands, 1 without)
6x3 @ 225
Deadlift:
5x1 @ 315
I didn’t have much time today. Speed squats were fast but didn’t feel very good. I’m just disliking squats right now, I think. There really was no motivation to do anything special today with the limited time. Hardly a workout.
Motivation: 1/4
Nutrition: 3/4
Explosiveness: 3/4
ME Upper - Cycle 1, Week 1
Decline Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315 (Add wraps)
3 @ 345
3 @ 365 (Match PR. According to the log, I hurt my pec last time. Felt good this time.)
10 @ 225
Pendlay Row:
6 @ 135
6 @ 225
4x6 @ 275 (2 sets without belt, 2 with)
Lat Pulldown:
3x8 @ 150
4" Deficit Plyo Push-Up:
4x10
2 Mini Bands Pull-Apart:
4x25 (Supersetted with Push-Ups)
This workout was brutal. It doesn’t look like much, but I tried to focus on feeling the working muscles and be explosive.
This plan is almost just like my 3/2/1 plan from last fall. For upper, it’s decline for cycle 1, then reverse band bench, and then flat bench.
I’ll be doing Pendlay rows for this cycle, then regular bent over rows next cycle. I’ll continue to do the lat pulldowns, just getting heavier each week. I’m trying to concentrate on using my lats with those rather than my biceps.
I’m still working out some things but it’ll progress quickly. I’ll be eating a lot to compensate if today is any indicator of how I’ll feel in a couple cycles.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
ME Lower - Cycle 1, Week 1
Box Squat:
Bar
5 @ 135
5 @ 225
5 @ 275 (Add belt)
3 @ 345
3 @ 385
3 @ 425 (Goal Achieved)
Good Morning:
4x10 @ 205
Natural GHR:
3x5
Bulgarian Split Squat:
3x5 @ 140 L/R
This was another brutal workout. Squats felt great, but it was hot as hell in the “power room” and good mornings killed me. I’m going to have to allot more time to this workout, as I had to cut the GHR and BSS short by 2 sets each. I’m okay with it though. I need some time to get my work capacity up.
The top set of squats were pretty easy. I didn’t really feel like going heavier though.
Motivation: 4/4
Nutrition: 3/4 (Need more food)
Explosiveness: 4/4
DE Upper - Cycle 1, Week 1
Speed Bench:
Bar
5 @ 135
9x3 @ 225
Neutral Grip Pull-Up (Superset with bench):
10x5
Military Press:
Bar
5 @ 95
5 @ 135
5 @ 155
4 @ 175 (Plus 1 rep push press)
Squat:
Bar x 50 (So sore)
2 Mini Band Pull-Apart (Lying):
3x33
Bench wasn’t very fast, but it was easy. I need to get that power development back. Pull-ups were easy. Military was obviously difficult, since I didn’t get the 5 reps I needed. It’s okay though, it’s not that important to me. I’ll just keep chipping away at that.
Squatting the bar felt horrible. I’m going to foam roll and use the stick on my legs and back now.
Motivation: 2/4
Nutrition: 2/4 (Woke up late, needed more food)
Explosiveness: 3/4
Nice box squats, I feel like a goober now since I have always been stacking 45 plates where as those Pilates squares would be much easier to stack.
haha, I think that those really thick bumper plates at the aquatic center work the best, but there aren’t really enough at the rec for me to steal all of them for that. But the squares do hold up really well. I don’t know how tall you are, but 5 squares and a 35 lb. bumper put me right at parallel.
DE Lower/Deadlift - Cycle 1, Week 1
Banded Speed Squat (1 Avg. Per Side):
Bar
Bar+Bands
3 @ 135+Bands
3 @ 225+Bands
9x3 @ 245+Bands (Add belt)
Deadlift (Conventional):
5 @ 135
5 @ 225
5 @ 315
5 @ 365
5 @ 425
Barbell Hip Thrust:
5 @ 225
5 @ 315
3x5 @ 405
Straight Leg Sit-Up:
3x20
I’m pretty sure I’m coming down with a cold. Speed squats were actually fast, but after that I started to feel really shitty. I pulled the 425x5, but it wasn’t very pretty. Not slow, just form-wise.
I had planned 5x5 @ 405 for hip thrusts. But I just kept feeling worse as it went on. I did the sit-ups when I got home because I just didn’t want to be at the gym anymore.
But I am happy about the squats feeling good, so there’s that.
Motivation: 2/4
Nutrition: 4/4
Explosiveness: 4/4
ME Upper - Cycle 1, Week 2 (Yesterday)
Decline Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315 (Add wraps)
2 @ 345
2 @ 365
2 @ 375 (Goal achieved)
Lat Pulldown:
3x8 @ 160
2 Mini Band Pull-Apart:
4x25
I’m still sick, so I decided to take it easy on the volume and just try to hit my goal. I got it somewhat easily. The second rep was slow. I probably couldn’t have gotten anything heavier. I skipped Pendlay rows and deficit plyo push-ups. Those just sounded like they would make me feel worse.
I’ll be box squatting 2x455+ tomorrow. I’m starting to feel better now. I feel like 455 is low, so hopefully I’ll get that no problem and go higher.
Motivation: 2/4
Nutrition: 3/4
Explosiveness: 3/4
ME Lower - Cycle 1, Week 2
Box Squat:
Bar
5 @ 135
5 @ 225
5 @ 315
3 @ 365 (Add belt)
2 @ 405
2 @ 435
2 @ 455
Good Morning:
4x8 @ 225
Bulgarian Split Squat:
5x5 @ 140 (+10 lb. PR)
It’s important to note that I’m at home right now and I’m unsure of whether the bars at the gym are 35 or 45 lbs. It felt lighter than usual, but also thicker…so I can’t really tell.
Anyway, the 455x2 was very difficult on the second rep so I stopped there. I felt like I was training in Denver today. I could hardly breathe or catch my breath between sets. I have a ton of mucus in my upper respiratory tract. I was coughing during a few sets and ended up having to hold my breath during the entire set most of the time.
I couldn’t do GHR because the lat pulldown is right next to a wall.
Overall I’m tired of this bullshit cold.
Motivation: 3/4
Nutrition: 4/4
Explosiveness: 3/4
DE Upper - Cycle 1, Week 2
Speed Bench:
Bar
8 @ 135
3 @ 225
8x3 @ 245
3 @ 275
3 @ 315 (Wraps)
Pull-Ups (Neutral. Superset with bench):
10x5
Military Press (5/3/1):
Bar
5 @ 95
5 @ 115
3 @ 135
3 @ 155
4 @ 185 (+1 rep PR)
DB Concentration Curls:
3x12 @ 30 L/R
2 Mini Band Pull-Apart (Lying. Superset with curls):
4x25
This all felt excellent. I didn’t have any time constraints and it was awesome. I didn’t move slowly, but I was just able to stay relaxed for my rest periods and go at my own pace. Ended up being there for an hour like usual though.
I’m still figuring out the speed bench without bands. It’s hard to really explode without that accommodating resistance. I decided to get to 315 afterwards just to get some weight in my hands on flat bench. I may keep doing that since it felt pretty good.
I’m very happy with how pull-ups are going. I’m going to do 50 on each DE upper day this cycle, then bump it up to 60 next cycle. I haven’t gotten tired yet with the 5s.
It’s weird knowing I scheduled and did more than two sets of curls. I’m going to bump these up 5 pounds each week during the cycle. 4 teh gunz, u no?
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
DE Lower - Cycle 1, Week 2
Banded Speed Squat (1 Avg. Per Side):
Bar+Bands
5 @ 135+Bands
3 @ 225+Bands
8x3 @ 225+Bands
Deadlift (5/3/1):
5 @ 135
5 @ 225
3 @ 275
3 @ 315
3 @ 365
3 @ 405 (Felt really shitty)
Cable Abs:
4x15 @ “100”
My back was feeling really tired and weak all day today. Squats didn’t go very well at first, but around the 4th set of 245, I started moving fast. Deadlift was just intensely bad though. I was scheduled for 3+ @ 450, but that wasn’t going to happen. I also just skipped barbell hip thrusts to avoid any more back pain.
I’m not sure what caused me to feel like that, but I didn’t sleep much last night and since I’ve been sick I may have just gotten worn down from the week. I’m not freaking out about it. I haven’t been doing any mobility work like I should. So I’ll get on that. That, and more food.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4
ME Upper - Cycle 1, Week 3
Decline Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315
3 @ 345 (Add wraps)
1 @ 365
1 @ 385
1 @ 405 (Match PR)
Pendlay Row:
10 @ 135
6 @ 225
4x6 @ 295 (PR)
Lat Pulldown:
8 @ 170
7 @ 170 (Failed on 8th)
8 @ 150 (Straps)
4" Deficit Plyo Push-Up (Superset with pulldown):
4x10
Mini Band Pull-Apart:
4x25 (2 sets normal w/ 2 bands, 2 sets supinated external rotation w/ 1 band)
Everything went well today. 405 went up smoothly, but slowly. 385 was the fastest I’ve ever moved it. Probably could have hit a double. Pendlay rows were tough. I think I need to stay at one weight for a cycle and then move up instead of moving up weekly. Same goes for lat pulldown, considering I failed.
I liked the way I did the pull-aparts. For the supinated external rotation, I kept my upper arms at my sides and flexed my arms so that they were 90 degrees and then externally rotated, moving in the transverse plane. I’m not sure, but StormTheBeach has an exercise he calls something like “give me money” or “no money” that he does with pull-aparts, that may be the same thing. Either way, try it, it’s exhausting for your shoulders and upper back.
Motivation: 4/4
Nutrition: 2/4 (Breakfast = Good, Pre-Workout = Okay, Post-Workout/Dinner = Five Guys)
Explosiveness: 4/4
Good shit Ty, keep it up.
Thanks, Achilles. Squats are killin me. I may need to try some of those from-pin squats you mentioned.
ME Lower - Cycle 1, Week 3
Box Squat:
Bar
5 @ 135
5 @ 225
5 @ 275 (Add belt)
3 @ 315
3 @ 365
1 @ 405
1 @ 435
1 @ 455
1 @ 475 (Goal achieved. Hard sticking point, then exploded)
Good Morning:
5 @ 225
4x6 @ 255
Bulgarian Split Squat:
3x5 @ 150
I don’t know why but squatting is just feeling incredibly difficult for me right now. I’m going to keep pushing through as long as my body feels good, I just hope that the explosiveness picks back up. The sticking point was a couple of inches off the box and I completely stopped. I wasn’t moving at all, and then broke through and it shot up like it was nothing.
Good mornings felt pretty good. They weren’t very fast but my form held up well.
BSS was tough. I didn’t do the final two sets because of time constraints and wanting to breathe.
GHR didn’t happen again because I am home for Mother’s Day. I’m going back tomorrow though. Oh, and the bars there are actually 45 lbs, I measured using a band and compared how far the bar made it stretch versus the 45 lb plate and the 35. Yea for that.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4
