AM workout
Broad jump about 10-12 total
Close grip paused bench 6x215
Squat 5x315
Pull-ups 2x15
Body weight overhead tricep extension 2x15
Good session. Weights felt heavy but the top sets of bench & squat moved fine. Training partner wants to stick with this program for a few more weeks, so I’ll probably ride it out until summer starts
AM workout
Jumps 12 total
Paused press 7x150
Deadlift 2x10x205
Ab wheel 2x5
Incline curl 2x12x20
Band pushdowns 2x15
Deadlifts felt pretty good for not having done them in forever. Obviously was a light weight, but the movement didn’t feel super foreign to me, so that’s good. Was a solid day all around
AM workout
Incline bench 10x165
Front squat 2x5x185
Deadbugs 2x5
Barbell rows 10x135,155, 6x185
Body weight overhead tricep extension 15,12
Did some variations on squat & bench that I haven’t done in a while. Not bad, but didn’t push insanely hard on anything. Decent day overall
Incline bench 3x10x135
Slow chin-ups 10,8
Lateral raises 2x10x10
Fat grip barbell curls 3x10x55
Reverse flies 3x10x10
Incline curls 2x10x20
Moved the incline up on bench from the first notch (a pretty low incline) to about 45 degrees today. Liked today way better for it. Should have tried it sooner. Anyways, got one more kind of “filler” workout tomorrow, then next week I’m going to start 70’s power lifter from Alex bromley’s base strength book. I’ve kind of ran it before, but completely butchered it by making a ton of changes. I’m learning to just trust the process on these programs, so the plan is to run it as closely to as written as possible while in my garage. A couple things, like leg extensions & hamstring curls won’t be possible, but everything I can do, I will be, including deadlifts. Looking forward to it, should be an absolute blood bath
AM workout
Squat 3x3x275
Ab wheel 2x5
Good mornings 2x10x95
Lu raises 2x10x10
Db Skullcrushers 25 reps total
Incline curls 25 reps total
Playing in a flag football tournament right after this, so I kept the leg stuff on the easier side so I can hopefully still play decent. Then got some traps, bi’s,& tri’s in for intimidation purposes. Even if I’m terrible at flag football, I’ll at least look like a real player
AM workout
Bench 3x10x165
Wide grip bench 2x10x135
Incline bench 2x10x115
Chin-ups 3x10
Kb row 2x15x45
Barbell curls 15x45,50
This was a lot of work relative to what I’m used to right now. So it ended up being pretty challenging even with light weights. Also ran pretty short on time at the end, so I’m gonna have to speed things up next week when a set gets added to each bench press variation. Nonetheless, this was a really good day one. Got a good pump, & am excited to see how this program works out
AM workout
Squat 3x10x225
Wide stance squat 2x10x185
Front squat 2x10x135
Front foot elevated reverse lunge 1x15x bw
Deadbugs 2x5
Leg destruction.
AM workout
Press 3x10x115
Wide grip press 2x10x95
BTN press 2x10x85
Lateral raise 3x15x10
Band pushdowns 3x15
Db Skullcrushers 2x15x20
Got deadlifts to finish the week tomorrow. I’m sore all over from the first two days of this program. It’s been a good week of training so far, with more really good work today
AM workout
Deadlift 3x10x205
RDL 2x10x135
Good morning 2x10x95
Barbell rows 3x15x95
Ab wheel 3x5
Incline curls 3x12x20
AM workout
Bench 2x10x165, 2x10x180
Wide grip bench 3x10x135
Incline bench 3x10x115
Chin-ups 3x10
Kb rows 2x15x45
Barbell curls 3x15x50
Bench was tough today. Next week will be interesting for sure. Gotta try to eat a bit more this week to recover & be ready for it. Weight is down a little bit from the beginning of last week, which isn’t the direction I want to be trending. However, schedule has been super full, so I’m doing what I can. Anyways, really massive pump today, good session all in all
AM workout
Squat 2x10x235, 2x10x245
Wide stance squat 2x10x185
Front squat 2x10x135
Deadbugs 3x5
•kept the variations at just two sets each. Was nuked afterwards anyways, & it just seemed like unnecessary carnage. This workout already must have had a stupid hypertrophy effect
•belt was noticeably looser than last week. On this high volume gaining program, that is not a good sign. I need to find ways to get more calories in
•the squat workouts on this program are some of the most brutal workouts I’ve ever done
•chest is also very sore from yesterday
AM workout
Press 2x10x115, 2x10x125
Wide grip press 3x10x95
BTN press 3x10x85
Lateral raise 3x15x10
Band pushdowns 3x15
Db Skullcrushers 2x15x20
AM workout
Deadlift 2x10x205, 2x10x225
RDL 3x10x135
Good morning 3x10x95
Barbell row 3x15x95
Incline curls 3x13x20
Ab wheel 3x5
Tough session today. Been sick all week, our one year old has been sick all week, wife has been out of town all week. Lots of other stress in general. But got this done anyways. Good work
PM workout
Press 5x10- 115,125,135,125,115
Db lateral raise + reverse fly 3x10+10x12
Barbell curls 1x10x55, 2x10x60
Band pushdowns 3x20
Db incline curl 3x10x20
Body weight overhead tricep ext 3x10
I love 70’s power lifter, truly think it’s a great program. But I just don’t have enough time to finish the workouts, & I’m not eating enough or recovering well enough to survive. So I’m forced to pivot. I’m planning on still doing the same or a similar progression on the main lifts, but for accessory I’m going back to something similar to 5/3/1 for bodybuilding. Changing a couple exercises out of necessity, but for the most part keeping the same spirit. That program worked really well for me, the only downside to me was the main work just did t feel right. So I’ll use the 70’s PL progression for that, & hopefully it comes together well
PM workout
Squat 5x10- 225,245,265,245,225
FFE reverse lunge 3x10x65
Deadbugs 2x5
Felt like I could really burn the boat on those squats, knowing I wouldn’t have 8 sets of wide stance or front squats as the “swim back”. Legs are just as destroyed as the last two weeks anyways. The lunges were tough, but I was really getting a feel for the movement again more than grinding a ton. Will be able to progress them significantly.
Hamstrings are stupid sore today. This seems like peak soreness from Saturday, as I didn’t feel it nearly this much yesterday.
Schedule has been weird so these last two days were late night workouts, but I should get back to something normal Thursday. Tomorrow is the last day of the school year, which I might be more excited about than the students.
AM workout
Bench 5x10- 165,180,190,180,165
Incline bench 3x10x115
Incline db flies 3x10x20
Db overhead tri extension 3x10x20
Push-ups 3x9
Good stuff today. Feels like I’ve gotten just as much good work in & the same level of pumps this week, but I’ve done it in significantly shorter time, which is what I need. Today was great. Got deads tomorrow to finish out the week.
Also, first day of summer break today. Basically a holiday
AM workout
Deadlifts 5x10- 2x205, 2x225, 1x245
Good mornings 3x10x95
Chin-ups 3x10
Barbell rows 3x10x115
Fat grip barbell curls 3x10x50
Ready for the reset of volume next week, as I’m tired from the last four sessions & general life stress. Will be good to have an easier week, feels like just the right time. Will start that on Tuesday as well, so I have three days off of lifting. Planning to play a bunch of games with friends over the Memorial Day weekend, so I’ll still be active, but should be a fun bit of recovery.
Might swap out the fat grip barbell curls for db next week, something like hammer curls might slot in better here
AM workout
Press 3x5x135
Lateral raise + reverse fly 3x10+10x10
Barbell curl 3x10x60
Band pushdowns 3x20
Incline curls 3x10x20
BW overhead tri ext 3x10
Had a really fun weekend, but didn’t eat nearly as much as I should have. Spent a bunch of time in the pool & outside, kinda just forgot to eat. So an easy day today was really good timing. Went really short rest on the assistance, so finished this in about 30 mins. Glad to have an easy week this week then ramp back up the next two.
PM workout
Squat 3x5x265
FFE reverse lunge 3x10x90
Deadbugs 2x5
Ab wheel 2x5
AM workout
Bench 3x5x190
High incline bench 3x10x115
Incline db fly 3x10x20
Db overhead tri ext 3x10x20
Push-ups 3x10