March 28th- Shoulders and Arms
Standing Overhead Press
10x3 120
Seated DB Press
1x3 90s PR
1x8 70s
DB Lateral Raises
3x20 15s
Supersetted with
Cable External Rotations
3x20 10
Lying DB Extensions
6x12 35s
Hammer Curls
3x6 55s
BB Curls
4x10 100
March 30th- Deadlift
Amazing day today. This was the last day of doing deficit deads (finally). I set a HUGE PR so hopefully this will translate to a huge PR off of the floor.
3" Deficit Deadlift
1x5 325
1x5 360
1x5 405
1x5 445 PR +25 lbs -Way better than any set of 5 I’ve done off of the floor.
Im also looking pretty sexual at a BW of 229.
1x5 325
Shrugs
4x12 335
BB Rows
3x6 245
Wide Pullups
2x8 BW
Close Neutral Pullups
2x8 BW
April 1st- Bench
Close Grip Bench
1x13 235 -This was about right, nothing too great but not bad either.
DB Incline
1x10 55
1x10 65
1x10 75
1x10 85
1x6 95
DB Lateral Raises
3x15 25s
Band Pushdowns
2x75 Monster Mini
Facepulls
2x75 20
April 2nd- Squat
Squat
1x3 365
Paused Front Squat
1x3 245
1x3 285 PR +2 Reps
DB Stepups
2x10 40s
Leg Press
2x20 315 -My legs were on fire after this, I haven’t leg pressed in a while.
GHR
3x15
Nice pulls! Did not see them until today. Looking pretty vascular while doing them as well. 1RM PR time soon, hopefully.
Yo, popping in to say nice lifting. Nice lifting. Popping out now.
April 4th- Shoulders and Arms
Standing Overhead Press
1x11 135 -This may be a PR, I don’t know for sure, but it felt good.
Seated DB Press
1x6 60s
1x6 75s
1x4 90s PR +1 Rep
Cable External Rotations
3x20 13
Superset
DB Lateral Raises
3x15 17.5s
Lying DB Extensions
3x15 35s -My elbows were not feeling these.
Overhead Tricep Rope Extensions
3xsome some
Hammer Curls
3x10 55s
DB Preacher Curls
5x10 20s -These were done keeping the bells together the whole movement and were actually quite difficult.
[quote]165StateChamp wrote:
Nice pulls! Did not see them until today. Looking pretty vascular while doing them as well. 1RM PR time soon, hopefully. [/quote]
Thanks! I got Lokey to hold the camera so I could actually get a decent angle.
I still have 6 deadlifts sessions left in this program until I actually get to go balls out for a PR attempt but by the end it calls for 3 singles with 540 so we will see what happens there. This Friday I get to finally do some normal heavy pulling off of the floor and I am definitely looking forward to it.
[quote]spar4tee wrote:
Yo, popping in to say nice lifting. Nice lifting. Popping out now.[/quote]
Haha, thanks man, I creep on your log from time to time and I am very impressed/jelly of your strength at your age.
April 6th- Deload Deadlift
Finally got to deadlift off of the floor and it definitely felt different after not doing it for so long. These weights felt heavier that they should have but that always happens to me on deloads.
Deadlift (Thats right, normal fucking deadlift)
5x5 300
Wide Pullups
2x10 BW
Close Neutral Pullups
2x10 BW
DB Rows
3x10 80s
Hanging Knee Raises
3x12
Hanging Leg Raises
2x10
April 7th- Deload Bench
Boring. I tried moving my bench grip out just a little bit and it felt pretty good and gave me more chest involvement, I might try to see how it feels with a bit heavier weights and possibly switch to it full time.
Bench
1x5 135
1x5 155
1x5 185
Incline DB
3x10 50s
DB Lateral Raises
3x8 30s
Band Pushdowns
2x75 Monster Mini
Facepulls
2x75 25
April 10th- Deload Squat
Squat
3x3 275
Paused Front Squat
2x5 185
GHR
3x8 BW
Spread Eagle Situps
3x15
April 11th- Shoulders and Arms
This was supposed to be my last deload session but I was feeling good so I decided to do this whole session normally besides overhead press.
Overhead Press
1x5 75
1x5 95
1x5 105
Seated DB Press
3x10 70s
Cable External Rotations
3x20 13
Superset
DB Lateral Raises
3x20 17.5
Lying DB Extensions
3x10 40s
Overhead Tricep Ropes
3xsome 50
DB Pinwheel Curls
3x6 60s -I haven’t done this exercise in a long time, these felt really easy.
DB Preacher Curls
5x15 20s
April 13th- Deadlift
First day back to deadlifting heavy off the floor. I was excited to get back at it and I felt things went well but not amazingly. I feel as I get used to deadlifting off of the floor over the next of couple weeks my strength will really show its full improvement.
Deadlift
1x3 385
1x3 425
1x2 465
1x2 480 PR +10 lbs -This felt decent but I didn’t exactly destroy it. Although looking back, when I set the PR of 470x2 the only work set I did before it was 425x2 so I was much more fatigued before this one. I think the top set is 505x1 next week so that should be no issue.
Speed Deadlift -1 Minute Rest
6x3 270
Shrugs
4x10 345
BB Rows
3x6 250
Wide Pullups
2x6 BW+10
Neutral Pullups
2x6 BW
Hanging Knee Raises
3x12 knees
Hanging Leg Raises
2x10 legs
I should be asleep right now, tomorrow I am taking my first police test and have the agility exam in the afternoon so all this deadlifting probably wasn’t the best idea, oh well, its graded pass/fail.
April 15th- Bench
So it is official, I am moving my bench grip out about an inch and a half each side, making for a whopping extra three inches between my hands. This may not be significant in any of your lives but it holds an odd level of significance in mine. Ever since I started benching with a close grip I have been meaning to move it back out eventually but every time I tried I felt weaker.
I found the best thing for me was to find a middle ground and just move it out a bit. My pinkies are still inside of the rings but it is closer to a more traditional powerlifting bench and I feel this is what will allow me to move the most weight in the future. I also decided to add back in dips, as I feel they have accounted for a lot of my last 75 lbs of bench progress. Stay tuned for big benching in the next couple of months.
Or… Maybe this is all premature and once I get more weight on the bar I will go back to my old grip, I guess we’ll see.
Bench -75 Seconds Rest
8x5 210 -I did the second set with my old grip to compare and I feel much stronger with my “new” grip. Granted, the weights are still very light, but they moved so well I have a hard time seeing this not panning out well.
DB Incline
1x10 55s
1x10 75s
1x7 95s +1 rep from last time. I reduced the volume for inclines to add in dips.
Dips
2x12 BW
1x10 BW -My strength has gone down quite a bit with these, hopefully getting it back up again will yield some bench progress.
DB Lateral Raises
3x10 30s
Band Pushdowns
1x75 Monster Mini
1x50 Monster Mini -My tris were so fatigued at this point, 75 wasn’t happening.
Facepulls
2x75 25
Front Plank
2x1 Minute
Side Planks
1x1 Minute per side
April 16th- Squat
Really good session considering how bad my squatting has been lately.
Squat
1x5 365 PR? -I think this is a PR, which is weird because my squat has been so poor lately.
Paused Front Squat
1x3 250
1x1 290 PR
Walking DB Lunges
2x10 30s
Leg Press
2x20 315 -My legs were on FIRE.
GHR
3x15 BW
Side Bends
2x8 80
April 18th- Shoulders and Arms
My whole body was sore as hell coming into today, especially my legs. I PVC rolled and stretched until I wanted to scream in hopes that I won’t be sore on Friday when deadlifting comes around again.
Standing Overhead Press -75 Seconds Rest
8x5 120 -This was semi-difficult.
Seated DB Press
3x6 70s
DB “Power Cleans”
3x20 10s
-Superset-
DB Lateral Raises
3x12 20s
Lying DB Extensions
3x12 40s
Overhead Rope Extensions
3xsome 50
DB Pinwheel Curls
3x8 60s
DB Preacher Curls
5x10 25s
April 20th- Deadlift
My groin and hamstrings were still sore coming into today but I still had a decent session and hit all my reps. Two sessions left, next week is when the real test starts. This session took about an hour and a half, so many heavy sets of deadlift takes a long time.
Deadlift
1x5 390
1x3 435
1x2 475
1x1 505
Speed Deadlift
6x3 270
Shrugs
4x10 355
BB Rows
3x6 255
Wide Pullups
2x6 BW+15
Neutral Pullups
2x6 BW
Knee Raises
3x12
Leg Raises
2x10
April 22nd- Bench
Bench -90 Seconds Rest
8x3 235 -The earlier sets weren’t great but once I figured out I need to touch a little lower with this grip they felt a lot better.
DB Incline
1x10 55s
1x10 75s
1x8 95s +1 rep from last week.
Dips
3x12 BW +2 reps from last week.
DB Lateral Raises
3x8 35s
Band Pushdowns
2x75 Monster Mini
Facepulls
3x50 30
Front Plank
2x1 Minute
Side Planks
1x1 Minute per side
April 23rd- Squat
I’m confused because squats have been going decently despite the fact I still feel weak as hell on them.
Squat
1x3 335
1x3 375 PR +5lbs -Weird. These were ugly as hell though, my ass is coming up too quickly and then I goodmorning it the rest of the way.
Front Squat
1x3 255
1x1 295 PR +5lbs
Walken DB Lunges
2x10 30s
Leg Press
3x20 315 -This was the only assistance exercise I moved anything up on after my legs being sore all of last week.
GHR
3x15 BW
DB Side Bends
2x8 80
April 25th- Shoulders and Arms
Overhead Press
8x3 135
Seated DB Press
2x10 70s
1x9 70s
Seated DB Power Cleans
3x20 10s
Superset
Seated Lateral Raises
3x12 20s
Lying DB Extensions
3x8 45s
Overhead Rope Extensions
3xsome 53
Pinwheel Curls
3x6 65s
BB Curls
4x10 65 -Leaning against the wall, ultra strict.
After this I smashed a burger and 5 apple turnovers, I fucking love backloading.