[quote]scoots2 wrote:
An 8hr tat session is a lot to sit through, and that’s a long way to fly to get it done! :)[/quote]
definitely, it was on the ribs too. Shorter sittings would be great, but when i’m traveling I want to sit for as long as possible to get the best bang for the buck.
Wednesday
Press
65x10
105x5
120x4
135x3
145x2
155x1
135x8
135x4 60 sec rest
Weighted Dips
35 x 3 sets 48 total reps
T Bar Row
85 x 3 sets 48 total reps
Pulldown
130 x 5 x 10
Rear Delt Fly
3x15
Friday
Squats
125x10
225x5
260x4
270x3
295x2
310x1
225x12
226x6
Leg Press
4 plates x 3 sets 50 total reps
Lunges
25 x 4 x 10
Tried something different with squats today. So, for the past year I have been squatting to parallel (hamstring parallel to floor). I am aware that to many this doesn’t pass as a squat. I chose to do it this way because of a previous back injury caused some limitations. I have continued to get stronger doing it this way, but progress has slowed as of very recently. My idea was that since weights aren’t going up I should start playing with range of motion. So today I dropped my squat depth by 3-4 inches.
I dropped the weight quite a bit and even so, it felt pretty awful. Form was terrible. I still like the idea of eventually squatting deeper, but i am going to hold off for now. I want to do it on a program where i squat frequently so i can get more practice with the movement. I think i will do something like 5x5 where i squat every session.
Sunday
Bench
85x10
185x5
200x4
235x3
250x2
265x1
235x10
235x4
DB Incline
55 x 3 sets 48 total reps
Machine Row
240x8
240x8
190x12
190x12
Pulldown
130 x 3 sets 50 total reps
Lateral Raise
3x12
Nothing too notable. Bench continues to stagnate. I’ve noticed in the past that when I incorporate dips into my programming my flat bench doesn’t fair well. That’s not necessarily a bad thing as I am continuing to get better at dips and life isn’t all about how much you can bench, although that might be a cool world to live in.
Tuesday
Squats
155x10
265x5
300x4
320x3
335x2
355x1
300x12
300x5
RDL
185x4x10
Split Squat
120x5x10
Thursday
Press
65x10
105x5
120x4
135x3
145x2
155x1
135x9
135x3
Weighted Dips
35 x 3 sets 48 total reps
T Bar Row
85 x 3 sets 48 total reps
Pulldown
130x5x10
Read Delt Fly
3x15
Been training with this program for 8 weeks not and am not really in love with it. I feel like 8 weeks is enough of a fair shot to where I feel like I’m not haphazardly program hopping. Not much progress to note over the 8 weeks in most areas, however I did like the higher rep range back work. Got stronger there. Moving on to something new next week.
Saturday
Squats
120x5
145x5
175x5
195x5
235x5
Bench
170x5
195x5
220x10
Machine Row
225x4x8
Curl
3x12
Changed things up program-wise today. going forward will be 3 days a week schedule. Squatting every day with a heavy, light, and volume day. I want to work on getting deeper with good form so i’ve dropped the weight here a lot and focus on re-learning the movement for now. Each day will have a pressing movement, heavy bench, over-head, and volume bench. Each day will have a back pulling movement, rotating vertical and horizontal as well as heavy and volume. Then some bro stuff like laterals and curls. no deadlifts because I still can’t get my back to work with them, but will have RDLs and GHR for hams.
Tuesday
Squats
120x5
145x5
175x5
175x5
RDL
185x4x10
Press
95x5
110x5
125x10
Pulldown
130x4x12
DB Rear Delt Fly
3x15
Thursday
Squats
120x5
145x5
175x5
205x5
240x3
175x8
Bench
170x5x10
Cable Row
100x4x12
Pressdown
3x12
Lateral Raise
3x12
Focusing on mmc for the stuff later in the workout. using tempo to make the weights feel heavy
Sunday
Squats
120x5
150x5
180x5
210x5
240x5
Bench
180x3
210x3
235x8
Machine Row
225x3x8
240x8
Curls
3x15
kind of zombied through this one. Not enough sleep, not enough coffee? I don’t know
Tuesday,
Squats
120x5
150x5
180x5
180x5
RDL
185x4x12
Press
105x3
120x3
135x8
Pulldown
130x5x10
Rear Delt Fly
3x13
Thursday
Bench
180x5x10
Cable Row
100x3x12
110x12
Squat
120x5
150x5
180x5
210x5
245x3
180x8
Lateral Raise
3x12
Rope Pressdown
3xalot
I generally try to squat first but there was a line for the racks. I had programmed bench at 170 but accidentally put 180 on. Still finished cleanly, just wasn’t in line with the progression I had planned out. Since going lighter on squats to get form right, i’ve picked up the amount i’ve been sprinting. 3 days a week for the last couple weeks now. It’s alot easier to get out and run when you aren’t sore and tight from a high volume leg workout.
Monday
Squats
125x5
155x5
185x5
215x5
245x5
Bench
195x5
220x3
245x6
Machine Row
225x2x8
240x2x8
Curls
3xa lot
Wednesday
Squat
125x5
155x5
185x5
185x5
RDL
205x4x12
Press
110x5
125x3
140x8
Pulldown
130x2x10
140x2x10
Rear Delt Fly
3x13
just read something that Thibs wrote the other day about RDL. it was a cue about how you should focus on pushing you ass back as opposed to bending over. Tried it out. definitely felt the tension in my hams a bit more.
Friday -
Squats
125x5
155x5
185x5
215x5
255x3
185x8
Bench
170x5x10
Cable Row
100x2x12
110x2x12
Lateral Raise
3x12
Press Downs
3x15
Sunday -
Squats
135x5
160x5
190x5
225x5
255x5
Bench
155x3x5
Machine Row
225x8
240x3x8
Curl
3x15
Squats felt really off on friday. For that weight, they were way too hard. Sunday I tried to change things around a bit and see if it felt better. Being tall and having narrow hips, I feel stronger at the top with a very wide stance. However, I think I was over doing it because at the bottom, my knees were caving due to either lack of mobility or unfavorable leverage. So I narrowed my stance a bit and felt worlds better on sunday. Deload workout for bench on sunday.
Wednesday
Squats
135x5
160x5
190x5
190x5
RDL
205x4x10
Press
75x3x5
Pulldown
130x12
140x3x12
Rear Delt Fly
3x15
Pretty easy workout - light squats and press deload. In the locker room, a guy I hadn’t met before asked, “are you just starting?” I hope he meant my workout, not lifting in general…
Friday
Squats
135x5
160x5
190x5
225x5
260x3
190x8
Bench
170x5x10
Cable Row
100x12
110x3x12
Press Down
3x15
Lateral Raise
3x12
Monday
Squats
135x5
165x5
195x5
225x5
260x5
Bench
175x5
200x5
225x10
Machine Row
240x4x8
Curls
3x15
Busy gym so the pace today was pretty slow. Waited forever for a bench, but the bright side was I got to watch a guy bench 595. It’s not the most hardcore gym so that was outside of the usual. In other notes I still continue to be terrible at squatting. Bar moved fast and easy on bench today. Back strength is slowly but surely making progress.
Wednesday
Squats
135x5
165x5
195x5
195x5
RDL
215x4x10
Press
100x5
115x5
130x10
Pulldown
140x4x12
Rear Delt Fly
3x15
Friday
Squats
135x5
165x5
195x5
230x5
265x3
195x8
Bench
175x5x10
Cable row
110x4x12
Tricep cable OH
3x15
Lateral raise
3x13