Phase 3
Bench Press:
160 x 5
185 x 4
215 x 3
240 x 2
250 x 1
265 x 1
280 x 1
225 x 13
Could have had one more, but it would have been slightly forced, not worth the stress this week
Seated Row:
260 x 5
260 x 5
270 x 3 PR
270 x 3 PR
Paused CGBP:
185 x 5
205 x 5
225 x 3 PR
225 x 3 PR
Good
Pullups:
Bw x 9
Bw x 5
Bw x 4
Dips:
Bw 45 x 12 x 2
Ab Circuit Day 1
Box Squats:
315 x 5
365 x 5
385 x 3
405 x 3
Yes, finally squatting again, able to work around hip pain with these which is prominent when there is stress at the bottom of the movement, making box squats pretty much perfect. Really shocked at how little strength I have lost, despite the fact that these are somewhat easier than free squats.
Lateral/Front Raise:
35 x 20
35 x 20 PR
Yes, been trying to get this for awhile. Hard but not too hard.
Trunk Twist Slides:
25 x 5 x 3
DB SL DL:
60 x 10 x 3
SL RL DB Lunge:
25 x 8 x 2
Teaching right hamstring/groin/glute to fire again.
Ab Circuit Day 2
Incline Bench Press:
185 x 5
205 x 5
225 x 3
230 x 3
Barbell Rows:
225 x 5
245 x 5
265 x 3
285 x 3
These are easy
Rope Hammer Curls:
180 x 5
190 x 5
Stack x 5
Stack x 5
PRs
Nosebreakers:
110 x 8 x 2
110 x 5
Stability Ball Pushups:
10
8
8
Ab Circuit Day 3
Solid workout
Bench Press:
160 x 5
185 x 4
215 x 3
240 x 2
255 x 1
280 x 1
290 x 1
Singles were fucking awesome, but got some dumbass to spot me anyways
240 x 8
Felt a lot better
Seated Row:
260 x 5
260 x 5
270 x 3
280 x 3 PR
Paused CGBP:
185 x 5
205 x 5
225 x 3
225 x 3
Fine
Pullups:
Bw x 10
Bw x 5
Bw x 4
Dips:
Bw 45 x 12 x 2
Good day overall, been feeling real good, tired but good.
Box Squats:
315 x 5
405 x 5
425 x 3
435 x 3 PR
What’s funny is how easy these are compared to free squats, better keep upping the weight
Lateral/Front Raise:
35 x 20
35 x 20
Trunk Twist Slides:
45 x 5 x 3
No abs, this was a baller ass workout, it is so fun to use heavy ass weight (at least for me) on the squat. Been working in a warehouse in the city, and I hit my knee with a stone slab that probably weighed about 100 lbs. so this is a definite victory.
My laptop died while I was away in Santa Barbara so no logged workouts but I’ve been doing them all
Incline Bench Press:
185 x 5
205 x 5
225 x 3
225 x 3
Barbell Rows:
225 x 5
245 x 5
275 x 3
295 x 3
Rope Hammer Curls:
Stack x 5
Stack x 5
Stack x 5
Stack x 5
PRs
Nosebreakers:
110 x 8 x 2
110 x 5
Stability Ball Pushups:
10
8
8
Ab Circuit Day 3
15 min bike 3.5 mi
Have been doing exercise bike after each lift because I stopped running to try and fix my hip/groin
Started phase 4 on monday and just decided it was time for a deload, my body is tired and I have a couple injuries that need healing. I did work up to 225 x 5 on bench and today 405 x 1 on squat
Resurrecting the log!
I shut it down during the season because I was busy and doing team lifting and what not, but I am going to do a 5 week training cycle before I start doing my coach’s program. I broke my fibula during the season and had a pretty bad mcl sprain so I am also dealing with recovering from those. I will post my first session of the cycle later tonight.
Squats:
135 x 5
225 x 3
315 x 1
330 x 1
345 x 1
365 x 1
Pause Squats:
265 x 3 x 2
Knee is still pretty swollen so these are sort of awkward but they all feel very fast and easy. Sort of just in a priming phase right now.
Cleans:
135 x 1
185 x 1
205 x 1
215 x 1
225 x 1
240 x 1
Once again injuries make lifts a little awkward but overall good
Leg Curls:
80 x 20 x 4
Stretch
Solid lift to begin the cycle
5 pullups 10 pushups 15 kettlebell swings x 14 rounds in 20 min
Gunna lift later
Last two workouts
Bench:
245 x 1
255 x 1
270 x 1
All easy and fast
195 x 20
Incline:
175 x 10
175 x 10
175 x 10
135 x 10
135 x 10
Pushdowns:
100 x 20 x 4
Flyes:
25 x 20 x 2
Fine workout just setting shit up
Bench:
205 x 6 x 6
Very easy
OHP:
135 x 8 x 2
Somewhat difficulty, a bit of grinding on last reps
Chin ups:
6 6 6 3 3
Last ones were very slow and deliberate
Rows:
185 x 10 x 4
Shrugs:
225 x 20 x 4
Squat:
345 x 1
365 x 1
375 x 1
Pause Squat:
285 x 3 x 2
Easy, still priming
Clean:
225 x 1
The leg is making me weak on this, I should reset percentages.
Leg Curls:
100 x 20 x 4
Curls:
35 x 20 x 4
Good workout, finals week Weeeeyouuuuu!!!
Bench:
255 x 1
270 x 1
275 x 1
good
210 x 17
fine
Incline:
175 x 10
175 x 10
155 x 10
155 x 10
155 x 10
Prob straight sets at 165 next week is the goal
Pushdowns:
110 x 20 x 4
Flyes:
30 x 20 x 2
Fine workout
Squat:
365 x 1
375 x 1
395 x 1
Pause Squat:
310 x 3 x 2
Clean:
210 x 1
215 x 1
220 x 1
185 x 3 x 2
Leg Curls:
165 x 20 x 4
Curls:
40 x 20 x 2
30 x 20
20 x 20
Alright day, squats felt good although the knee was tight. Glad to reset cleans just to build up easy. Been having some health problems non lifting related recently plus had to travel on sunday so not surprised my stamina was a little down which is why the curls went down. Fine workout. Bought a motorcycle, merry christmas to me! It is being delivered 2moro. Will get the bench workout up soon.
Bench:
265 x 1
275 x 1
285 x 1
fine
225 x 15
Incline:
155 x 10
155 x 10
155 x 10
Def not feeling it on incline
Pushdowns:
120 x 20 x 4
Flyes:
35 x 20 x 2
Nice work man.
[quote]csulli wrote:
Nice work man.[/quote]
Thanks man.
Pullups:
10
6
6
3
3
Chest Supported Rows:
3 Plates x 10 x 4
Low Machine Row:
1 Plate x 20 x 4
Tuned this day down, took out shrugs and rows because I had a pretty bad abdominal strain that has been giving me trouble. It’s just about back pump/growth today anyway. Also I have been doing cardio but not recording it.
Bike:
3.8 mi 20 min L16
Will go in to finish up the upper stuff I didn’t do today. Didn’t want upper to be back to back even though I pushed the days closer together this week because of travelling and stuff. Fine workout though.
Bench:
225 x 6 x 6
OHP:
135 x 9
135 x 8
Plank:
45 s
30 s
30 s
Okay
Squat:
405 x 1
Knee was kiiiilling me so I didn’t do any cleans
Leg Curls:
180 x 20 x 4
Curls:
40 x 20 x 3
Elliptical: 20 min 1.8 mi L10
Bench:
275 x 1
285 x 1
295 x 1
245 x 6
Pretty average, 245 did not feel good so I just stopped it there
Incline:
135 x 10 x 5
Pushdowns:
130 x 20 x 4
Flyes (slight incline):
35 x 20 x 2
Ok workout. Went on a super long ride earlier which was fun and beautiful but kinda tired me out for lifting. Happy new year everybody!