6/5/13
week 9 day 2
pull upx10x5
press
95x5x2
135x5
145x5
155x4
95x12x2
lat pull down
95x20x3
band pull apartx50
ghd sit up 25x2
short day, it was my fiance’s birthday so i just got in and out so i could go celebrate. my press was feeling pretty off, my right arm was just not up to the job, not sure why. this weekend is fairly busy, i have a business card ceremony on friday and new doctor seminar on saturday both being right when i normally hit my heavy upper and lower workouts.
Week 9 day 3
Ghr 10x2
Reverse hyper 100x10x2
Standing band ABS 10x2
Squat
135x5x2
225x5x2
315x2x2
380x2
415x2
440x2x2
460x2
Sumo dl
120x5
160x5x3
Reverse hyper
100x15x2
50x20
Ghrx15
This was the best squat session I’ve had in week’s. I had to get in early so I did some warm ups to get my back warmed up. I was pressed for time so my goal was to hit my squats and a few good sumo dl. I was only suppose to do one set of 440 but I forgot to change the weight!! The weight moved much better than the last week, very happy with how the squats are going at the moment.
6/8/13
week 9 day 4
bench
95x10x2
135x5
185x5
225x5
245x5
265x4
285x3
225x3x3
add shoulder saver
225x3x3
245x8
tri ext 25x3
push up 20x2
ghr sit up 20x2
i spent the day in a new doctor seminar that ended with a talk on medicare billing which pretty much just sucked the life out of me. the workout called for 290 for 3 but i wasn’t feeling great and 285 is still a rep pr so thats what i went for. pretty wiped after the heavy bench and just did a few things to finish up.
6/10/13
week 10 day 1
reverse hyper 50x10x2
ghr x10x2
standing band abs 10x2
cambered squat
135x5x2
225x5
315x5
335x5
355x5
365x5
315x5
straight leg dl
225x5
315x5x2
reverse hyper
100x15x2
50x20x2
ghr
bwx10x2
10lbsx5x2
bwx10
standing band abs x100
i felt pretty good this workout. i just stuck with the cambered squats this week and didn’t try to change over to straight bar since it was such a disaster last week. i stuck with the warm up from friday since it worked so well and i’ll probably keep the warm up for awhile at least. i think i’m going to switch to the yoke bar next week.
6/12/13
week 10 day 2
press 95x5x2
135x5
145x5x3
135x5
pull up 10x10
grh sit up 25x3
i wanted to get in two more sets with the 135 but my shoulder wasn’t feeling it. not hurt or injured but felt like if i pushed it much more it would end that way so i just stopped and moved on.
6/14/13
week 10 day 3
reverse hyper 50x10x2
ghr 10x2
standing bands abs 10x2
squat
135x5x2
225x5x2
315x5
380x4
415x3
455x5
from pins (maybe 2-3 inch high)
315x1x6
dl
120x5
170x5
210x4
170x3x4
reverse hyper 100x10x3, 75x15x2
ghr 10lbsx10x2
squats went really well. i was only suppose to do 450x3 but i was feeling good and got a couple extra in. i was hoping for 5 for the top dl set but the 5 rep got a inch or two off the floor and just stopped. my gluts were shot after that so i had to take it easier on the reverse hypers.
6/15/13
week 10 day 4
bench
95x10x2
135x5
185x5
225x2
245x2
265x2
285x2
305x1
225x5
slingshot
245x8x2
push ups 20x2
band tri ext 75
sit up 10kgx25x3
sanding band absx50
i had attempted to use the same program setup for my bench and squat. while my squat seems to be thriving on it my bench isn’t going much of anywhere, at least its not going backwards! the 305 was much easier than last time but i was suppose to hit it for a double. i just have one more week with the bench on this program and after that i’ll have to rethink bench training.
6/17/13
week 11 day 1
yoke squat
155x5x2
205x5
255x5
275x5
295x5x2
gm
60kgx5
80kgx5
90kgx5x3
reverse hyper
105x15x3
85x15x3
50x15x3
ghr
25lbsx10
10lbsx10x2
bwx10x4
my low back definitely wasn’t recovered. no pain or anything when lifting but just had to deal with some very tight low back muscles. i took out my olifting shoes and did the yoke squats atg. i’m terrible at good mornings, i’m going to bring it up.
6/19/13
week 11 day 2
press
95x5x2
135x5
145x5x5
pullup
12x5
10x5
ghd sit up 25lbsx10x3
standing band abs 25x4
i was feeling pretty good about this workout. the presses were fairly easy and caused no problems. the pull ups are feeling stronger than ever and the 12 reps were really easy the first couple sets. i then just did some ab work and went home with no problems. i woke up this morning got ready and went to lift my backpack and my right shoulder couldn’t handle it. my right shoulder is not feeling good, it has a dull achy pain all the time and sharp pain when i move. i took myself through some orthopedic test (not the most accurate but gets a good baseline) and its the rotator cuff like most of you probably already thought. i’ll have to get it looked at by someone. maybe its not bad and will just go away lol.
6/21/13
week 11 day 3
reverse hyper 70x10x2
ghr 10x2
standing band abs 10x2
squat
135x5x2
225x5x2
315x2
380x2
415x1
455x1
475x2
sumo dl
120x5
160x5
180x5
190x5
reverse hyper
105x10x3
70x15x2
ghr
10lbsx10x3
bwx15x2
side plank 45secx3
i forgot everything but my workout clothes and shoes. it was suppose to be heavy squat day and i didn’t even remember my belt. thankfully i’m at a quality gym with great lifters that have good equipment and are nice enough to let me throw it on for a couple sets. i hit my previous max for a double. since i forgot everything i was without the straps i planned to use for the sumo dl so i just used my hook grip which was painful but got the job done. at the beginning of the year i struggled to get 190 sumo dl for one and now i got it for a solid five.
6/22/13
week 11 day 4
bench
95x5x2
135x5
185x5x5
215x5
235x5
205x3x5
close grip
205x5x3
db skulll chrusher things
20x20x3
sit up with monster mini band
15x3
standing band abs
20x3
back ext 15x3
so my shoulder was killing me after Wednesday workout and on thrusday i was in my SOT class and we did some SOT extremity work and it felt great on friday and even better on saturday. on thursday i had no idea how i would squat let alone bench but come saturday i was able to bench pain free. this is the end of my little cycle and my squat is defiantly stronger, my bench is slightly stronger and my dl is back to as strong as ever. i’m going to switch things up a little bit. i’m going to do some 531 for the basic work and just keep getting a lot reps in and work on my groove. if anyone wants to see the new plan for the next 3 or 4 months i could post it if there is any interest.
6/24/13
week 12 day 1
dl(kg)
70x5
120x2x3
155x5
165x5
175x5
front squat(kg)
70x1
80x1
90x1
100x1
110x1
120x1
130x1
110x3x2
70x2
80x2
90x2
100x2
110x2
120x2
100x3x2
70x3
80x3
90x3
100x3
90x3x2
pause squat
120x3x3
ghr bwx20x3
back ext 25lbsx15x3, bw 15x2
reverse hyper 70x10x2
side plank 30secx3
i was pretty excited to start my ‘new’ set up. i gave the back ext. a try. i think i’ll keep them in but with no weight and fewer reps for the future and focus on hitting the reverse hyper for weight and more reps. it was the first time i’ve given front squats a fair go in awhile and i’m feeling them now.
6/26/13
week 12 day 2
bench
95x5x2
135x5
185x5x5
215x5
235x5
close grip pause
205x3x3
medium grip pause
205x3x3
wide grip pause
205x3x3
push ups against monster mini band
10x5
db front rise
20x10x5
db single arm row
75x10x7
ghr sit up
25x10x5
back ext 20x2
pretty similar to saturdays workout. a lot of accessories for me. still trying to strengthen my core…its so hard to get myself to get some core work in at the end of a workout. still no shoulder pain!
6/28/13
week 12 day 3
squat(no equipment at all) all but the two heavier squats done with band around knees
135x5x2
225x5
295x5x5
345x5
385x5
335x3x5
1 1/4 squat
225x3x3
ghr
10lbsx10x5
reverse hyper 50x20x3
band hamstring curl
lightx20x3
trx feet suspended knee tucks
20x5
So i didn’t realize how low my squat volume had gotten. next week i should be more use to it. i’m going to be lifting completely raw for a little while and since the gym doesn’t have AC and its in the 90’s i don’t even need knee sleeves to keep my knees warmed up. i think the volume and raw lifting is really what the dr ordered.