It’s good that you do biceps work. I didn’t prior to working with Josh, at least regularly, and so when he programmed in curls they were one of the hardest exercises for me to get all of the prescribed reps and/or sets. It was pretty sad, lol.
[quote]novaeer wrote:
It’s good that you do biceps work. I didn’t prior to working with Josh, at least regularly, and so when he programmed in curls they were one of the hardest exercises for me to get all of the prescribed reps and/or sets. It was pretty sad, lol.[/quote]
I have pretty much always included some bicep work, even more so lately. I feel some bicep involvement on bench and it obviously important for deadlifting and back exercises. That and I want swole gunz.
September 14th- Deadlift and Back
I went to the gym really late today due to working 8-4 and then taking a nap after work. It was great, I got paid $13 an hour to sit in my car and read for 8 hours.
The session was decent, this was my first time doing a real deadlift session since tweaking my back so I was still a bit timid to push too hard, all in all I felt okay but I wasn’t too pleased with my numbers. My upper back and lats were torched after this so that was good.
Deadlift (beltless)
6x3 355
1x6 355 -I could have gone for more reps but chose to keep it more conservative.
Kayak Rows
2x20 40
Seated Cable Rows
1x10 140
1x10 160
1x10 180
1x10 200
1x10 220
Wide Grip Pullups
5x7 BW
Close Neutral Pullups
5x5 BW
September 16th- Chest
I didn’t push anything super hard today since I was still a bit fatigued from earlier in the week.
Flat DB Bench
1x8 50s
1x8 70s
1x8 90s
1x8 110s
1x3 130s
Low Incline DB Bench
1x10 60s
1x10 70s
1x10 80s
1x10 90s
Dips
3x15 BW
Band Pullaparts
3x40 Mini band
September 17th- Squat
I wasn’t too ecstatic about the way this session went. This was my first time back squatting heavish in my new squat shoes and while they made squatting way more comfortable and helped with my flexibility, I wasn’t manhandling the weight like I hoped I would. I also played around with my stance to see what is most comfortable and found where I feel strongest.
This is the first time I can ever remember feeling like my legs were the weak point of my squat, the weight felt very comfortable on my back and wasn’t bending me over at all but I couldn’t get it to move as fast as I wanted.
I am not going to use different shoes as an excuse though. Next week I am just going to nut up and push harder. Also, now that I am sitting down and thinking about it, my performance really wasn’t that bad, I just wasn’t killing it like I expect myself to.
All Beltless-
Squat
6x3 310
1x5 310 -This set was harder than I felt is should have been, but it was also after 18 reps with the same weight.
Front Squat
1x8 65
1x8 115
1x8 155
1x8 205 -I started over with doing 8s and within the next few weeks I will work up to an 8RM PR.
I chose not to do any lunging variations today for a variety of reasons, most of which were that I just didn’t want to.
KB Swings
3x20 50
3s Wave- Week 2
September 18th- Shoulders
Good session, maybe I will finally set a new 1RM PR on overhead press? Maybe.
Standing Overhead Press
1x1 120
1x1 135
4x3 140
1x8 140 -This actually might be a PR, this lift is just an ongoing joke for me.
Seated DB Press
1x15 40s
1x15 50s
1x15 60s
DB Lateral Raises
1x10 30s
1x10 35s
1x10 40s
1x10 45s
Hollywood External Rotations
1x10 10
1x10 15
1x10 20
September 19th- Biceps and Calves
BB Cheat Curls
1x8 75
1x8 95
1x8 115
1x8 135
1x4 155
DB Hammer Curls
5x10 50s
Rope Hammer Curls
1x10 30
1x10 40
1x10 50
1x10 60
Seated Calf Raises
2x1 Min 90
September 20th- Bench and Tris
Decent day, I would have liked to have hit higher reps on bench but it wasn’t happening. Next week I am going to try to hit 290x6+, I am excited.
Close Grip Bench
4x3 265
1x8 265
PJRs
1x8 70
1x8 90
1x8 110
1x8 130
Rope Pushdown
3x15 50
September 21st- Deadlift and Back
Alright session, I hit my lower goal for the day but didn’t hit as many reps as I really wanted.
Deadlift (beltless)
1x1 335
1x1 365
4x3 390
1x6 390 -I was hoping for 8 on this set but I was pretty much spent after 6 after already having done 4 sets. Next week I plan on going for 425x8. I feel this will be doable since I will be wearing a belt and I will be fresh when I attempt it.
Kayak Rows
2x20 45
Kroc Rows
1x10 60
1x10 80
1x10 100
1x10 120
Wide Pullups
5x7 BW
Close Neutral Pullups
5x5 BW
[quote]VikingsAD28 wrote:
1x6 390 -I was hoping for 8 on this set but I was pretty much spent after 6 after already having done 4 sets. Next week I plan on going for 425x8. I feel this will be doable since I will be wearing a belt and I will be fresh when I attempt it.
[/quote]
Ruh-roh, I guess we are tied/I am leading in the subtle deadlift race we’re doing. I’ll be hitting 405 for 5 next week with the belt on. I’ll try to tape it so you can see how fast it’ll fly up 
Good luck brah.
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
1x6 390 -I was hoping for 8 on this set but I was pretty much spent after 6 after already having done 4 sets. Next week I plan on going for 425x8. I feel this will be doable since I will be wearing a belt and I will be fresh when I attempt it.
[/quote]
Ruh-roh, I guess we are tied/I am leading in the subtle deadlift race we’re doing. I’ll be hitting 405 for 5 next week with the belt on. I’ll try to tape it so you can see how fast it’ll fly up Good luck brah. [/quote]
No no Mr. I-Don’t-Know-How-To-Compare-Two-Different-Sets.
Using the standard max calculator 390x6= 467.922 and 395x5= 460.768. PLUS you did your set after a set of 5 with 315. I did mine after doing 4 sets of 3 reps with the same weight.
So HA!
I will take a video of the 425x8 just so we can show everyone who wears the pants in this relationship. By the way you better be letting the bar settle on the floor between every rep or this whole this is called off.
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
1x6 390 -I was hoping for 8 on this set but I was pretty much spent after 6 after already having done 4 sets. Next week I plan on going for 425x8. I feel this will be doable since I will be wearing a belt and I will be fresh when I attempt it.
[/quote]
Ruh-roh, I guess we are tied/I am leading in the subtle deadlift race we’re doing. I’ll be hitting 405 for 5 next week with the belt on. I’ll try to tape it so you can see how fast it’ll fly up Good luck brah. [/quote]
No no Mr. I-Don’t-Know-How-To-Compare-Two-Different-Sets.
Using the standard max calculator 390x6= 467.922 and 395x5= 460.768. PLUS you did your set after a set of 5 with 315. I did mine after doing 4 sets of 3 reps with the same weight.
So HA!
I will take a video of the 425x8 just so we can show everyone who wears the pants in this relationship. By the way you better be letting the bar settle on the floor between every rep or this whole this is called off.[/quote]
Fuuuuuuuuuuck, did not bother to do the whole (weight x reps x .033) + weight = estimated max. Now I just feel foolish. I should have done 400 X 5 FML. I was too focused on keeping steady progression. Cumulative fatigue, blah blah blah, doesn’t exist
DO IT. Deadstop or die, son.
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
1x6 390 -I was hoping for 8 on this set but I was pretty much spent after 6 after already having done 4 sets. Next week I plan on going for 425x8. I feel this will be doable since I will be wearing a belt and I will be fresh when I attempt it.
[/quote]
Ruh-roh, I guess we are tied/I am leading in the subtle deadlift race we’re doing. I’ll be hitting 405 for 5 next week with the belt on. I’ll try to tape it so you can see how fast it’ll fly up Good luck brah. [/quote]
No no Mr. I-Don’t-Know-How-To-Compare-Two-Different-Sets.
Using the standard max calculator 390x6= 467.922 and 395x5= 460.768. PLUS you did your set after a set of 5 with 315. I did mine after doing 4 sets of 3 reps with the same weight.
So HA!
I will take a video of the 425x8 just so we can show everyone who wears the pants in this relationship. By the way you better be letting the bar settle on the floor between every rep or this whole this is called off.[/quote]
Fuuuuuuuuuuck, did not bother to do the whole (weight x reps x .033) + weight = estimated max. Now I just feel foolish. I should have done 400 X 5 FML. I was too focused on keeping steady progression. Cumulative fatigue, blah blah blah, doesn’t exist
DO IT. Deadstop or die, son. [/quote]
You know before 425x8 was just something that I wanted to hit, now it is something I have to hit or I can’t ever look my mother in the eyes again.
I am not sure if that is good or bad…
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
1x6 390 -I was hoping for 8 on this set but I was pretty much spent after 6 after already having done 4 sets. Next week I plan on going for 425x8. I feel this will be doable since I will be wearing a belt and I will be fresh when I attempt it.
[/quote]
Ruh-roh, I guess we are tied/I am leading in the subtle deadlift race we’re doing. I’ll be hitting 405 for 5 next week with the belt on. I’ll try to tape it so you can see how fast it’ll fly up Good luck brah. [/quote]
No no Mr. I-Don’t-Know-How-To-Compare-Two-Different-Sets.
Using the standard max calculator 390x6= 467.922 and 395x5= 460.768. PLUS you did your set after a set of 5 with 315. I did mine after doing 4 sets of 3 reps with the same weight.
So HA!
I will take a video of the 425x8 just so we can show everyone who wears the pants in this relationship. By the way you better be letting the bar settle on the floor between every rep or this whole this is called off.[/quote]
Fuuuuuuuuuuck, did not bother to do the whole (weight x reps x .033) + weight = estimated max. Now I just feel foolish. I should have done 400 X 5 FML. I was too focused on keeping steady progression. Cumulative fatigue, blah blah blah, doesn’t exist
DO IT. Deadstop or die, son. [/quote]
You know before 425x8 was just something that I wanted to hit, now it is something I have to hit or I can’t ever look my mother in the eyes again.
I am not sure if that is good or bad…[/quote]
Better do work or you’ll be looking down at the table a lot at the ol’ family dinners. Brah.
September 24th- Legs
Today was pretty lackluster. Again squats didn’t feel super fast, my first few sets were really grinders so I threw my belt on even though I wasn’t supposed to originally.
Squat
3x3 340
add belt
1x3 340
1x4 340 -These last two sets were much more comfortable and faster. Hopefully next week I will hit a rep PR with 370.
Front Squat (Beltless)
1x8 75
1x8 125
1x8 165
1x8 215 -This set felt good. I shouldn’t have a problem hitting 225x8 beltless next week for a rep PR.
Set Ups
1x8 BW
1x8 30 -I haven’t done this exercise for over a year so I didn’t hit it hard. Plus I want to be fresh for deadlifts on Wednesday.
GHR
2x10
3s Wave- Week 3
September 25th- Shoulders
This is the final week of the program as far as actual written reps go. I didn’t hit my goal for overhead press but I did add a rep or two to what I could do before, so I guess I got stronger on this lift, just not much.
Overhead Press
1x5 85
1x3 105
1x2 120
add belt
1x1 130
1x1 140
1x1 145
1x6 155 PR Like I said this is a one or two rep PR, I am not sure on exact number. My overhead press sucks and will continue to suck probably forever.
I didn’t hit a second pressing exercise to save my energy for benching.
DB Lateral Raises
1x10 30s
1x10 35s
1x10 40s
1x10 45s
1x10 50s
Hollywood External Rotations
1x10 15
1x10 20
1x10 25
September 26th- Biceps
Did some different stuff today, ripped this workout from this Tim Henriques article-
Basically it is a bunch of really strict stuff focusing on the long head of the bicep, my biceps got really pumped from it and I realized my biceps aren’t that strong.
Double DB Preacher Curl (6 Sec Neg)
3x8 35s
Strict BB Curls
1x10 85
1x8 90
1x6 95
1x20 55
Supinated DB Curls
3x10 30s
September 27th- Triceps
HELL YEAH! Today was huge. I hit a huge PR on close grip bench that I know will translate to a higher 1RM.
Close Grip Bench
1x5 155
1x3 195
1x2 225
1x1 255
1x1 275
1x6 290 PR -There really isn’t anything for me to compare this to, but it was definitely a huge increase. Before this program I could probably have hit 275 for 5.
PJRs
1x8 80
1x8 100
1x8 120
1x3 140
Decline DB Extensions
3x12 40s
nice PR’s viking. Thats a monster close grip. Will be following along with your log for sure.
September 28th- Deadlift and Back
Well after extensive shit talking with 165StateChamp I failed to hit my goal of 8 reps today for deadlifts. Regardless, my deadlift feels stronger than it ever has and I feel confident I will be able to hit a PR when I test my max.
Deadlift
1x5 235
1x3 285
1x2 335
1x1 355
1x1 375
1x1 405
1x4 425 -This is still a PR. All of the reps felt super smooth and went up quick but I just didn’t have the endurance to keep pulling more reps without me feeling I was putting myself in a position for injury. We will see what happens when I test my max next week, but I am very optimistic.
I realized the other day I haven’t done pullups when I am even relatively fresh for a very long time so I decided to today.
Wide Grip Pullups
3x10 BW -These felt way stronger when I wasn’t doing them directly after rows like usual.
2x6 BW
Close Neutral Grip Pullups
5x6 BW
Called it a day there, my back had had enough.