[quote]novaeer wrote:
[quote]VikingsAD28 wrote:
[quote]novaeer wrote:
Congratulations. If I ever make it through Nebraska in a car, you’ll let me off for speeding, right? ;-)[/quote]
You and everyone else who says that! No, I’ll assume you have drugs and guns.[/quote]
What if I offer one or both to you? Will that work?[/quote]
Now we’re talking.
August 3rd
Weighing around 220 today I wasn’t feeling super strong, I’m fairly happy with this session considering the circumstances.
Squat
1x5 285
1x3 325
1x3 360
Straight Leg Deads (365)
1x10 185
1x10 220
1x10 255
KB Swings
5x20 50
A1. Situps
5x20 -These were a bit tough. One set to failure stopped working so I’m going to ramp up the volume to get up to doing 50+ in a minute.
A2. Straight Leg Calf Raise
5x20 2 PPS
August 4th
Deloading.
Overhead Press
1x5 65
1x5 85
1x5 105
A1. Close Grip Bench (285)
1x5 115
1x5 145
1x5 170
A2. Pullups
5x10 BW
B1. Facepulls
3x15 42.5
B2. Side Raises
3x15 20s
C1. Pinwheel Curls
3x10 60s
C2. Pushdowns
3x10 90
August 7th
Deadlift
1x5 185
1x5 225
1x5 295
Front Squat -Beltless
1x5 115
1x5 145
1x5 170
KB Swings
5x20 50
A1. Hanging Leg Raises
5x5 -These were done bringing my feet up to the bar. I’m going to try to get good at doing leg raises this way.
A2. Calf Raise
5x20
August 8th
Bench
1x5 125
1x5 155
1x5 185
A1. Incline Bench (225)
1x5 95
1x5 115
1x5 135
A2. DB Rows
5x10 100
Pushups
3x14
B1. Fat Gripz BB Curls
3x10 85
B2. Rope Pushdowns
3x10 75
Band Pullaparts
3x20 Mini
August 10th
Squat
1x5 155
1x5 195
1x5 235
Straight Leg Deads (365)
1x5 145
1x5 185
1x5 220
KB Swings
5x20 50
A1. Situps
5x21 -I tried to get all of the sets under 30 seconds, the last one wasn’t close but the first three were great.
A2. Calf Raise
5x20
This was the end of doing the detox diet, I got down to about 218.
August 11th
Back backloading and my strength felt way better. Also, for my own reference my training maxes for the simplest strength lifts are-
Close Grip Bench: 285
Front Squat: 285
Incline Bench: 225
Straight Leg Deads: 365
Overhead Press
1x5 115
1x5 135
1x5 155 -I wanted to get 6 again this week but I think 5 is still a PR.
A1. Close Grip Bench (285)
1x10 145
1x10 170
1x10 200 -This was tough.
A2. Pullups
5x10 BW
B1. Facepulls
3x15 42.5
B2. Side Raises
3x15 20s
C1. Pinwheel Curls
3x10 65s
C2. Pushdowns
3x10 95
August 13th
First day employed as a police officer and a good training session.
Deadlift
1x5 320
1x5 370
1x8 415 PR + 5 lbs -Guess I’m getting good at sets of 8 on deadlift.
Front Squat -Beltless
1x10 145
1x10 170
1x10 200
GHR
5x15 BW
Hanging Leg Raises
5x6
August 15th
Bench
1x5 200
1x5 235
1x6 265
A1. Incline Bench
1x10 115
1x10 135
1x10 160
A2. DB Rows
1x10 100
1x10 120
1x15 140 PR 1 Rep
B1. Pushups
3x15
B2. Inverted Row
3x10
C1. Fat Gripz BB Curls
3x10 90
C2. Rope Pushdowns
3x10 75
C3. Band Pullaparts
3x20 Mini
August 17th
Squat
1x5 255
1x5 295
1x7 330
Straight Leg Deads
1x10 185
1x10 220
1x10 255
GHR
5x15 BW
Situps
1x40
August 18th
Overhead Press
1x3 125
1x3 145
1x3 160
A1. Close Grip Bench
1x8 170
1x8 200
1x6 230
A2. Chinups
5x10 BW
B1. Facepulls
3x15 Some
B2. Side Raises
3x15 20s
C1. Curls
3x10
C2. Pushdowns
3x10
August 20th
Used the shitty gym at work because I’m no longer a student at UNO. The bar sucked, the rack sucked, the machines suck.
Deadlift
1x3 345
1x3 390
1x4 440
Front Squat
1x8 170
1x8 200
1x6 230
A1. Lying Leg Curls
5x15 Plate -This was one of those benches with the detachable leg extension/curl things.
A2. Hanging Leg Raises
5x7
August 22nd
Shitty work gym again, I go to the academy on Sunday.
Bench
1x3 215
1x3 250
1x4 280
A1. Incline Bench
1x8 135
1x8 160
1x6 180
A2. Chinups
5x10 BW
Pushup Program -I’m going to be required to do different versions of this 3 times a week in the academy so I decided to give it a shot.
Reg Pushups 30 Seconds (60 Seconds Rest)
Wide Pushups 30 Seconds (60 Sec)
Close Grip Pushups 30 Seconds (60 Sec)
Reg Pushups 20 Seconds (60 Sec)
Knee Pushups 30 Seconds
B1. Fat Grips DB Curls
3x10 30s
B2. Lying DB Extensions
3x10 30s
Band Pullaparts
3x20 Mini
Treadmill
.75 Miles in like 6 minutes
-I made a mistake by not jogging for a while, I’m going to every day until the academy.