Friday - Squats
A. Squats
45 x 5/5
95 x 4
145 x 4
175 x 4
205 x 4
235 x 4
265 x 4
300 x 4 (was supposed to be 295 but hey so close to 300…) was a 2 rep all time PR
B. High Bar Squats
45 x 5
95 x 4
135 x 2
175 x 1
210 x 10 (last rep paused for a 3 count)
3 x 3 w. 195 (beltless)
C. Close - neutral chins - Bw x 6, 1, 5, 2, 4, 3
D.1 Band straight arm pulldowns (4 sec neg, 2 sec conc) - black band x 12, 10, 8
D.2 Stiff - legged Snatch - grip High Pulls
45 x 6
65 x 6
85 x 6
105 x 6
125 x 6
Great squat session tonight with some big PRS snd I found out the stiff leg high pulls are apparently great exercise for glutes and hammies. …damn doms…glutes, hams, quads and adductors all sore
After some late night thinking and late night “meditating” on the subject I decided despite the programming I am going to run the deficit deads up to a 405 and try to match or improve reps each week.
My goals at the weights are as follows:.
7 weeks out - 385 x 7 ( deficit)
6 - 405 x 7 or fight till the death (deficit)
5 - 420 x 9 (floor)
4- 440 x 4 ( leave some in tank) floor.l
3 - 455 x 6 (would be a huge all time pr)
2 - 470 x 4
These are some lofty goals but nothing I’m sure some bloating can’t fix…
Monday - Deads
Went far away to train today to try out a new gym and by the time I got there my legs and lower back were fried so it was going to be rough to begin with…
A. 2.5? inch Deficit Dead (standing a thick wood block, idk how thick…)
135 x 3
225 x 2
275 x 1
315 x 1
390 x 5
B. Squats
Deadlift stance
45 x 5
95 x 4
135 x 3
185 x 2
225 x 1
265 x 1
285 x 1
305 x miss (wtf?? damn car ride AND dehydration…)
reworked in a wide-stance to appease the in-house coach
and hit 265 x 1, and 285 x miss (pulled my adductor doing the deadlifts)
C. Mid-range RDLs - 225 x 20 (pretty easy too, at this point the coach said with a few fixes i’d be money…pretty cool)
D. Yates Rows - 185 x 10 (More bent over and stricter than usual)
E. DB Rows (strapless) - 40s x 10, 50s x 10, 60s x 10
F. KB Shrugs (3 sec squeeze) - 53’s x 10, 10, 10, 30
Monday - Deads
A. 2.5" Deficit Deads (was supposed to pull 405 for reps but my hams felt fried just warming up so I did singles instead…)
135 x 3
185 x 2
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
440 x 1 (damn were my legs shaking…probably because it was a deeper defict by 1-1.5 inches than the last time I pulled 440 off a deficit…so PR i guess?)
460 x miss (got it to knee level and that was it)
B. Squats, Deadlift stance
95 x 5
135 x 3
185 x 2
225 x 1
240 x 7 (felt like enough…)
C. Mid-range RDLs (no belt)
135 x 3
185 x 2
240 x 20 (wooh, PR and freaking hard…)
D. Yates Rows - 195 x 5 (just was burnt…said fuck it…)
A. Military Press
2 x 6 w. bar
75 x 4
95 x 2
110 x 1
125 x 10, 8 (Definitely PRs)
B. Push Press
140 x miss (wtf? i guess my shoulders were shout)
95 x 3
3 x 5 w. 125
C. Close-Grip Bench
95 x 5 x 2
135 x 3
175 x 2
205 x 12, 8 (Prett sure atleast a tie PR, but I was fresh last time I did this so I am guessing a PR lol)
D. Rope Pushdowns (Top contraction 1.5 reps)
22.5 x 10
20 x 10
2 x 10 w. 17.5
E. Bench Dips (3 sec neg, hard contraction)
bw x 10
10 x 10
20 x 10
30 x 10
*held a close-grip JM press push up position on the smith machine for 15 sec to stretch triceps)
F. Barbell Curls
45 x 10, 10, 10
10 lb plates x 10
ez bar x 10
G. Machine Preacher Curls (medium tempo, hard squeeze)
25 x 8, 8, 8
Dropset:
25 x 8, 17.5 x 6, 10 x 8, 10 x 15 partials
H. Alternating Supinating DB Curls
All one set
25s x 3 r-3L/2-2/1-1
10s x 3-3/3-3/2-2/2-2/1-1-1-1-1-1-1-1-1-1
Great workout…set some PRs and I am about to shovel down some foods so I can be nice and bloated for squatting tomorrow…fuck my 305 x 2 last week, it’ll be 315 x 4 tomorrow
A. Squats
45 x 6 x 2
115 x 4
165 x 4
215 x 4
265 x 4
295 x 1
315 x 4 (huge PR, and the hate and rage is back)
B. High Bar Pause Squats
Worked up to:
3 x 3 w. 175
C. Band Straight Arm Pulldowns - black band x 25, 20, 15, 10
That was it, I was exhausted and my lower back was hurting on the high bar squats so I kept it light.
Revelation:
I have been talking to a girl that I thought was pretty awesome for the past few weeks now but shes been having a bad few days and I have been on edge because of personal reasons, health issues, and things escalating between fellow friends and I am starting to realize I am not cut out for friends, relationships or family.
I have spent so much time chasing this idea that as soon as all of these things came together I would be ok. But I was wrong, and the more I realize it, the more I don’t really understand what I am going to do with myself. No matter how happy I am, no matter how much I accomplish in my personal life I now understand that I am on a running clock with no stops, or pauses. You can’t outrun diabetes and it seems like its catching me.
I went to go see my diabetic doctor for a routine check up and at the end he said I had some elevated levels of protein in my urine. He said hes not worried yet but if it shows up again it can be a sign of early kidney damage from my diabetes. Even if it was jut a false positive it just was a wake up call that one day I will die sooner than I expect and that I can’t be wasting my time with happiness because I refuse to die another nameless person lost to history. Even if it is as simple as holding a powerlifting title.
Maybe I have always been meant to wallow in my self hate and contempt, be disgusted with myself, be isolated from the world and continue to grow and become stronger and become a legend.
I always knew I would be great but I never thought it would come at the expense of peace and happiness…
Absolutely man, the high reps build up massive amounts of strength and gradually you add weight over time and it peaks that strength so it has crazy carry over. They key is definitely pushing heavy ass weight for as high reps as possible and for as long as possible and setting goals for 10 lb rep PRs each week.
A. Deads
135 x 3
225 x 2
275 x 1
315 x 1 added straps
365 x 1
405 x 1
445 x 1
475 x miss (oh well. it’s what I get for saying screw it and using bad form)
B. Deadlift stance squats
worked up to 185 x 11 off a box, got lazy pulled the box and did 4 pause squats.
C. Deficit Deads off 3.5 platform
185 x 15 deadstop (i think my form was good? prob not though…)
D. Lat Pulldowns - 3 x 20
E. Low Cable Rows - 3 x 20
F. DB Rows - 45 x 10, 55 x 10, 65 x 10
G. High incline Machine Curls - 20 x 20,18, 16, 14, 12
H. single arm cable Rear delts - 10 x 20, 20, 7 x 20
Started a new Leeman program and am going to add some serious size and strength, especially to my legs. Looking at the program there is no way it won’t happen.
A. Bench
45 x 5 x 2
95 x 3 x 2
135 x 3
175 x 2
205 x 1
235 x 1
255 x 1
185 x 19 (1 rep pr!)
B. Dips
bw x 10
20 x 10
45 x 10
70 x 12
C. Seated DB Press - 45s x 20, 15, 12, 10
D. Incline DB Extensions
10s x 20
15s x 20
20s x 20
25s x 15
30s x 10
E. Lateral Raises
5 lb plates x 20
10 lb plates x 20
10 lbs plates x 20 (raised to ear level instead of parallel because 15s weren’t available)
10s x 20
5s x 20
F. Cable Flies (higher to lower position)
7 x 20
10 x 20
13 x 20
17 x 20
20 x 20
That’s it, all in all hell of a session and it was fun too. I am definitely looking forward to seeing what this program brings me.
Thursday - Squats
A. Squats
45 x 3 x 2
95 x 3
135 x 2
175 x 1
210 x 1, 2, 3, 4, 5, 6, 7
B. Deads
135 x 3
225 x 2
275 x 1
275 and short black bands x 1, 1, 1
275 and short orange bands x 1
C. Back Extensions
bw x 20
25 x 15,
25 x 12
D. Leg Curls
Seated: 50 x 20
Lying: 40 x 20, 30 x 20
E. Leg Extensions - 3 x 20 w. 35
Not happy with this session, left alot on the table on the squats because my damn back was hurting too bad…oh well… just have to go balls out next week…
It starts with pain, followed by hate…fueled by the questions no one can answer…
A. Sumo Deads
135 x 3 x 2
185 x 3
225 x 2
275 x 1
315 x 1 added belt and straps
365 x 1
405 x 1
455 x miss x 2
225 x 15 deadstop
B. Deadlift Stance Box Squats - 155 x 15
C. Pull ups (wide, overhand) - bw x 21, 12, 5
D. Bent Over Rows - 95 x 20, 20, 15
E. DB Rows - 25 x 12, 35 x 12, 45 x 12, 55 x 12, 65 x 12
F. Incline DB Curls - 8s x 20, 20, 20, 15, 15
G. Band Pull aparts - 2 x 20 pumping, 1 x 20 pumping and 10 contracted
Pulled some huge sumo PRs today and as a result I will definitely be sticking with it. Technique just locks in too well so it’s one thing less to worry about on my pull…