Wednesday
Squats
150x5
185x5
220x5
220x5
OHP
90x5
110x5
125x5
145x5
Deadlift
190x5
225x5
265x5
300x5
Chins
3x8
Side planks x3
Friday
Squats
150x5
185x5
220x5
260x5
305x3
220x8
Bench
135x5
165x5
200x5
230x5
275x3
200x8
Row
105x5
130x5
160x5
185x5
215x3
160x8
Dips3x8
BB curls ss with DB tri extensions
3x8
That was fun. The workout took a little longer than usual, but that’s because for me a Friday at the gym is a very relaxing thing. It lets me take my focus off of work and put it on to something else. All lifts felt great. Bench was smooth and stayed tight on squat.
Sunday
Squats
155x5
190x5
230x5
265x5
305x5
Bench
140x5
170x5
205x5
240x5 strained pec
275 x did not attempt
Row
110x5
135x5
160x5
190x5
215x5
Reverse hyper
50x10,10
Reverse crunch
3x15
Felt a muscle pull on right pec on set 4 of bench. Didn’t want to further injure so I skipped the last set. I will see how I feel by the next bench workout, but right now I’m planning on going back a couple weeks in the progression. I skipped a day of rest in order to fit workouts in over this holiday week. Probably hadn’t recovered enough from Friday’s workout.
Monday
Sprints x10
Tuesday
Squats
150x5
190x5
230x5
230x5
OHP
95x5
115x5
130x5
150x5
Deadlift
195x5
240x5
270x5
310x5
Chins
3x8
Leg raise
3x15
Press was pretty tough, ground out the last rep. Headed to Seattle tonight. Will be sampling a new gym thanksgiving morning. Pre thanksgiving lift is my favorite of the year. I spend most of the day strategizing how I can optimize my appetite for dinner.
Thursday
Squats
155x5
195x5
230x5
265x5
310x3
230x8
Bench
130x5
165x5
195x5
230x5
265x3
195x8
Row
105x5
130x5
160x5
185x5
215x3
160x8
Face pulls
3x12
BB curls ss with OH tri extensions
3x8
Casual 2 mile turkey trot in the early AM before lifting. Now bring on the football and gluttony.
Sunday
Squat
155x5
195x5
235x5
270x5
310x5
Bench
135x5
165x5
200x5
230x5
265x5
Row
110x5
135x5
160x5
190x5
215x5
Reverse hyper
50x10,10
Ab wheel
3x15
Back home today. Last squat was a grinder. Bench went up smooth. Pec strain from a few workouts ago seems to have been pretty minor. Didn’t notice any evidence of it today.
Monday
15 min stationary bike intervals
It’s been pretty rainy so I took the conditioning inside
Tuesday
Squats
155x5
195x5
235x5
235x5
Press
95x5
115x5
130x5
150x5
Deadlift
195x5
235x5
275x5
315x5
Chins
3x9
Planks x3
Gym was packed today and there were a lot of new faces - maybe because it was raining for the first time in two years. Where do all these people train when its not raining?
Added an extra rep per set on chins. I was doing 3x8 and it was consistently easy. 9 was still pretty easy, but I am making a conscious effort to not overdue it with the accessory work and focus on gaining in the big lifts.
Headed to Biloxi MS tomorrow morning for a couple days. Hoping to get a lift in, but I won’t have a car and not sure how close I will be to a decent gym.
Thursday
Squats
155x5
195x5
235x5
275x5
320x3
235x8
Bench
135x5
165x5
200x5
230x5
275x3
200x8
Chest supported t bar row
45x5
70x5
90x5
115x5
135x3
90x8
Dips
3x8
Curls ss with OH DB ext
3x8
Had to get a very early AM workout it. I couldn’t find coffee anywhere but luckily I had some caffeine pills around. Otherwise I wouldn’t have made it. Everybody’s got a crutch.
Lower back was super sore so I opted for chest supported row instead of the bent over rows I usually do. Squats felt good. I’m getting much better at using my abs to keep my core tight.
Monday
Squats
160x5
200x5
240x5
285x5
320x5
Bench
140x5
170x5
205x5
240x5
275x4.5
Chest supported t bar row
25x5
45x5
70x5
100x5
125x5
Good morning
Bar 3x12
Ab wheel
3x15
So close on getting the fifth rep on bench. Still a rep pr though. I’ll get it next time.
Got a hip to armpit tattoo this weekend so squatting was a bit painful. It didn’t seem to impact my form too bad. Can’t say that about my golf game though. Holy shit, I didn’t hit one good shot in 18 holes yesterday.
Tuesday -
15 min mobility
15 min stationary bike intervals
10 min walk home
Wednesday
Squats
160x5
200x5
240x5
240x5
Press
95x5
115x5
135x5
155x4
Deadlift
205x5
245x5
285x5
325x5
Chins
3x9
Rear Delt fly
3x12
update on training and goals - the purpose of doing this strength focused program was increasing my ability to train with heavier weights for higher reps. In other words, I felt like I needed to get stronger before I got bigger. The progress in strength has been solid across all of my lifts. Physique change has been non-noticable, but I am cool with that because that was not the focus of my training. I am 10 weeks into the program right now, and will probably go for another month or so until I hit some strength goals (squat 335x5, bench 285x5, deadlift 355x5) After that I plan to move to a plan with more of a hypertrophy focus.
Saturday
Squat
160x5
200x5
240x5
280x5
325x3
240x8
Bench
135x5
165x5
195x5
230x5
265x3
195x8
Chest supp row
45x5
70x5
90x5
115x5
135x3
90x8
Dips
3x8
BB curls ss w/ DB oh ext
3x8
Weird shit going on in the gym today. A big ass shirtless bodybuilder had what looked like a small man servant with him while he was working out. Small dude was kissing big dudes chest mid-lift. No homphobia here, it would have been just as weird if it were a dude and a chick.
Anyway, good workout. Kicked my butt though, I was pretty beat by the end.
Monday
Squat
165x5
205x5
245x5
285x5
325x5
Bench
135x5
165x5
200x5
230x5
265x5
Row
110x5
135x5
160x5
190x5
215x5
Reverse hyper
60x10,10
Leg raise
3x15
Squats were a pleasant surprise today. Saturday I did 325x3 and I felt like that was all I had. Today 325x5 and felt like I had 1-2 in the tank.
Being weirded out by one dude kissing another shirtless man’s chest in the middle of a gym doesn’t make you homophobic, it makes you reasonable.
Strong lifting in here.
[quote]WhiteFlash wrote:
Being weirded out by one dude kissing another shirtless man’s chest in the middle of a gym doesn’t make you homophobic, it makes you reasonable.
Strong lifting in here.[/quote]
Thanks WF, appreciate you stopping in
Tuesday
15 min stationary bike intervals
Unfortunately, I’m starting to get sick today. No fever or anything terrible, just sore throat and a little sluggish. Definitely wasn’t in the mood to do any conditioning, but I never really am…so got it over with quick.
Wednesday
Squat
165x5
205x5
245x5
245x5
Press
95x5
105x5
130x5
150x5
Deadlift
205x5
250x5
295x5
335x5
Chins
3x9
Rear Delt Fly
3x12
update on deadlifts - after a couple years of injury recovery I started deadlifting again this year. I started with pulls off of high blocks with low weight and gradually increased ROM. I’ve also been pulling sumo. I feel way less stress on my lower back this way. Still getting used to the form, but as i’ve read it takes a while to get it right. Relative to my other lifts, the deadlift is pretty low. Today felt pretty hard too. At this point it may be partly mental. I don’t 100% trust my back.
Friday
Squat
165x5
205x5
245x5
285x5
335x3
245x8
Bench
135x5
165x5
200x5
230x5
275x3
200x8
Row
110x5
135x5
160x5
195x5
220x3
160x5
Dips
3x10
Curl ss w/ OH tri ext
3x8