April 27th- Deadlift
This session had me very nervous. I have one left after this week and this is when the real fun begins. My legs were still a bit sore today but not nearly as bad as last week. I am going to have to scale back Monday’s squat session if I want to have any chance to complete next weeks session.
Deadlift
1x3 405
1x3 450
1x2 490 PR +10 lbs
1x1 520 PR +5 lbs -Both of these two top sets were very slow and almost didn’t make it.
Speed Deadlift
6x3 270
Shrugs
4x10 365
BB Rows
3x6 260
Pullups
2x6 BW +20
Neutral Pullups
2x6 BW
Hanging Knee Raises
3x12
Hanging Leg Raises
2x10
April 29th- Bench
New grip is still treating me pretty well. My bench strength has decreased a tiny bit with the weight loss but that is to be expected.
Bench
1x9 260 PR -PR on a technicality, its a 9 rep max PR. I have benched 270x8 in the past, still this set felt good and I might have been able to squeeze out another rep but I didn’t want to risk failure.
Incline DB Bench
1x8 60s
1x8 80s
1x6 100s
Dips
1x15 BW
2x12 BW
Lateral Raises
3x10 35s
Band Pushdowns
2x75 Monster Mini
Facepulls
3x50 30
Front Plank
2x1 Minute
Side Planks
1x1 Minute per side
April 30th- Squat
Since the last two weeks my legs have been sore for my deadlifting I decided to cut out almost all assistance work for this week so I can have any chance at all to complete all my reps on Friday.
Squat
1x2 345
1x1 385 -Felt heavy, didn’t go for a second like I had planned.
Paused Front Squat
1x3 260
1x1 300
GHR
3x8 BW
DB Side Bends
2x8 80
May 2nd- Shoulders and Arms
My arms got a HUGE pump today, I was looking f’in swole.
Overhead Press
1x6 150 -Not terribly happy with this.
Seated DB Press
3x8 75s
Seated DB Power Cleans
3x20 10s
Superset
Seated Lateral Raises
3x12 20s
-Kept the weight the same on these and limited my rest to 1 minute between supersets.
Lying DB Extensions
3x10 45s
Overhead Rope Extensions
3xsome 57
Pinwheel Curls
3x8 65s
BB Curls
4x10 95
Kettlebell Hammer Curls
3x15 15s -I have seen lots of pictures of people doing these in the training lab on this site so I decided to give them a whirl. Basically I did them super strict and held the contraction at the top, I started really light to get a feel for them and these were actually somewhat difficult, I will definitely do these again.
Spread Eagle Situps
3x12 10
May 4th- Deadlift
Final session before taking a week off and then testing my max. I was really nervous for today and unfortunately things didn’t quite work out the way I hoped but I have no doubt a big PR is on the horizon.
Deadlift
1x3 405
1x3 450
1x2 500 PR +10 lbs -I was very happy with this and it felt better than 490x2 last week.
2x0 535 -The first try felt decent, the bar I used today was a bit warped and on a couple of sets I didn’t get it turned the right way and it threw the balance off. The weight got way out in front of me on my first attempt and stopped at my knees. I rested and wanted to take a second shot but I didn’t get the bar off of the ground before I knew it just wasn’t there today. I am hoping two weeks from now when I test my max fully rested and with a better bar to get 545.
Speed Deadlift
6x3 270
Shrugs
4x10 375
BB Rows
3x6 265
Pullups
2x6 BW +25
Neutral Pullups
2x6 BW
Hanging Knee Raises
3x12
Hanging Leg Raises
2x10
May 6th- Bench
Bench
2x5 265
Incline Bench
1x10 95
1x10 135
1x7 175
1x4 175 -I haven’t done incline with a barbell in lord knows how long. It’s embarassing how weak I am on these.
Dips
1x15 BW
2x12 BW
Lateral Raises
3x12 35s
Band Pullaparts
3x25 Mini
Rope Pushdowns
4x15 30
Front Plank
2x1 Minute
Side Planks
1x1 Minute per side
May 7th- Squat
Squat
1x2 345
1x2 385
Speed Squat -1 Minute Rest
6x3 275
Walking DB Lunges
2x10 30s
Leg Press
2x20 315
GHR
3x15 BW
DB Side Bends
2x8 80
May 9th- Shoulders and Arms
Overhead Press
1x3 135
1x3 155
5x10 85
Seated DB Power Cleans
3x20 10s
Superset
Seated Lateral Raises
3x12 20s
Lying DB Extensions
3x12 45s
Overhead Rope Extensions
3xsome 60
Pinwheel Curls
3x6 70s
BB Curls
4x10 100
Kettlebell Hammer Curls
3x12 20s
Spread Eagle Situps
3x8 25
May 11th- Back
No deadlifting this week to rest up for maxing next week. I think today was technically supposed to be off but instead I decided to do a bodybuilding style back day and it felt really good. My lats were nice and pumped after this and my lower back didn’t get fatigued at all. This was almost exactly the back day from Kingbeef’s “Do this routine” thread.
Pullups
3x10 BW
2x7 BW -Goal was 5x10 but the strength wasn’t quite there.
Chest Supported T-Bar Rows
(Only counting plates)
1x10 45
1x10 90
1x10 115
1x10 135
Close Neutral Grip Lat Pulldowns -3 Second Negative
1x10 75
1x10 100
1x10 125
1x10 150
1x8 167 -I used straps and a thumbless grip on all of these and really felt them in my lats.
Straight Bar Seated Row
1x10 120
1x10 160
1x10 200
1x9 220
Hanging Knee Raises
3x12
Hanging Leg Raises
2x10
My lats felt really pumped after this, this type of work would definitely do more for getting my lats big in the long run but my primary goal with my back training is to bench and deadlift big weights.
May 13th- Bench
Bench
2x3 280
Incline
2x8 175 -Felt a lot better than last week.
Dips
3x15 BW
Lateral Raises
3x8 40s
Band Pullaparts
3x25 Mini
Rope Pushdowns
4x15 40
Ab Wheel
3x12 -Holy shit I’m bad at these and I hate them.
I had been playing with the idea of signing up for a meet on June 16th, it’s basically the same meet I did last year. I finally decided I’m just going to do it, which gives about a month to get ready.
I also had been playing with the idea of having Andy Bolton write a training program for me as he does online training and it is pretty reasonably priced. He sells four week programs so I bought one and just got it today and I have to say it is pretty ridiculous. I will only be training three days a week but really heavy and high volume every single session.
I will say I am not very impressed with his literacy or the formatting of how he wrote out his program on paper but it looks hard as hell and the man didn’t get to be one of the strongest powerlifters ever by accident.
Hi, I heard your log was lonely without the champ. Looking forward to some big deadlift numbers when you test (later this week?).
[quote]grettiron wrote:
Hi, I heard your log was lonely without the champ. Looking forward to some big deadlift numbers when you test (later this week?).[/quote]
Haha, thanks man.
I was going to but plans changed and I am not going to go for a balls out max until my meet in a month. Last year I got a 36 lbs PR I never thought I could have gotten on deadlift in my meet. I am working to get a similar result this year and hopefully pull somewhere around 570 with my successful training + better equipment + me freaking the fuck out and pulling as hard as I am physically capable of.
May 16th- Bench
Had to do two bench sessions in a row due to Andy changing my schedule around. I hadn’t done most of these exercises in forever so I wasn’t overly pleased with my performance.
Bench
1x5 135
1x5 185
1x3 225
1x3 240
1x3 265
1x3 285
Two Board Press
1x2 285
1x2 305
1x1 325 -Failed on the second rep, I suck at these.
Floor Press
1x2 285
1x1 295 -I was supposed to start at 285 and work up in twos to a max two, but 285 was tough so I tried 295 and I missed the second rep short of lockout, it was sooo close.
Low Incline DB Bench
2x15 60s
Seated BB Overhead Press
3x12 95 -Another exercise I suck at, the sets actually got easier as they progressed.
Front Plate Raises
2x15 25
Facepulls
4x12 50
Dips
1x6 BW
1x6 +25
2x6 +45
[quote]VikingsAD28 wrote:
Two Board Press
1x2 285
1x2 305
1x1 325 -Failed on the second rep, I suck at these.
[/quote]
They fatigue the crap out of my delts with CG (tris to a slightly less degree)
[quote]spar4tee wrote:
[quote]VikingsAD28 wrote:
Two Board Press
1x2 285
1x2 305
1x1 325 -Failed on the second rep, I suck at these.
[/quote]
They fatigue the crap out of my delts with CG (tris to a slightly less degree)[/quote]
I think it has been like a year and a half since I have done them so I had no idea what to expect. The volume ended up being so low that it didn’t really fatigue anything.
Hahaha please copy and paste something from his workouts in here. I’m already laughing thinking about it. inb4 600 pull at 300 lbs BW because you only lift three times a week. maybe srs
May 18th- Lower Body
Squats didn’t go great but I hit all of the reps. I haven’t squatted and deadlifted heavy in the same day in three years so that was different. This session had me sore for days.
Squat
1x5 135
1x5 175
1x5 220
1x3 265
1x3 285
1x3 310
1x3 330
1x3 355
Speed Squat
5x2 285
Deadlift
1x5 135
1x5 185
1x3 225
1x3 265
1x3 315
1x3 355
1x3 395
Speed Deadlift
3x3 315
Leg Press (feet high)
4x12 365
Hamstring Curls
3x20 70
DB Side Bends
3x10 80
May 20th- Assistance
This session took WAY longer than I expected. The gym closes at 6 on Sundays and I had to rush the shit out of my last few exercises and did my planks at home. This session was fun though, lots of volume on lots of stuff.
Speed Close Grip Bench
7x3 95+doubled minis -This was too light as max bar speed wasn’t a struggle at all.
Pushdowns
3x12 100
Hang cleans
5x3 115 -These are just for warm up.
Shrugs -Double Overhand, No Staps
1x3 135
1x3 185
1x3 225
1x3 275
1x3 315
1x3 365
1x3 405
1x0 455 -grip
2x5 365
Low cable row
3x15 160
Vbar Pulldown
1x15 167
1x15 150
1x15 137
DB Pullovers
3x20 40
DB Press -Giant set
3x15 40s
Side Raises
2x15 15s
Front Raises
2x15 15s
Curls
3x12 85
Wheel Rollout
3x10
KB Swing
2x20 50
Planks
3x1 minute
[quote]165StateChamp wrote:
Hahaha please copy and paste something from his workouts in here. I’m already laughing thinking about it. inb4 600 pull at 300 lbs BW because you only lift three times a week. maybe srs[/quote]
“Start at 60kg do 3 then keep adding weight till you miss 3 then drop weight by 30 kg and do 2 sets reps” -whatever that means.
I’m actually working on leaning out to 220 so the 300 lbs BW is going to have to wait. I sure hope I won’t need to gain roughly 75 lbs to gain roughly 75 lbs on my dead.