April 3rd- Legs
I am pissed at myself. Saturday morning I woke up too late to be able to have time to get my squat workout in. Luckily next week is a deload so I just pushed it back until today and I will just combine triceps and biceps on Tuesday since I will be going lighter anyway. I also made Saturday a low carb day since I wasn’t lifting and made Sunday my high carb day instead.
Speaking of my diet, I weigh about 216 today, up around 5 lbs since last month. I am going to try to tighten up my diet a bit as I have been pretty loose about it the past few weeks, having about 4-5 cheat meals a week. I am going to try to limit myself to one Friday or Satuday night a week where I have some food with my friends and maybe some drinks, otherwise sticking to my diet as I have layed it out.
On to the training! I had a very good session today, I took a video with my iphone and put it on youtube for the first time and it actually turned out really well, enjoy.
Squat
1x5 260
1x3 295
1x5 330 +10 lbs from last wave, maybe a PR? This was a BW x1.5 squat, so that is cool.
-Really happy with what I saw in this video, my depth looks pretty good, arch looks good, I overall look comfortable with the bar on my back and definitely felt that way too. The last rep came up a bit uneven but that was the worst thing.
Leg Press
1x12 225
1x12 315
1x12 405
1x12 495
1x12 545 +6 Rep PR
Walking Lunges
2x10/side 80
GHR
3x12 BW
April 4th- Shoulders
Standing Overhead Press
1x5 115
1x3 130
1x5 145
Seated DB Shoulder Press
1x8 40s
1x8 50s
1x8 65s
1x5 80s
Leaning Lateral Raises
3x15 35
Facepulls
150 Reps 30
April 5th-April 11th Deload Week
I was going to log this week but I got busy/lazy and never did. Basically I did the standard deloads on the main lifts and still pushed most of the assistance hard but really made sure I gave my low back a break. I am feeling good and ready to get back at it this week.
New Wave Maxes:
Close Grip: 260
Deadlift: 395
Press: 160
Squat: 355
April 11th- Biceps and stuff
I will be training abs every session this wave, which is boring as hell but this stuff does help so what are you going to do.
Offset Alternating DB Curls
1x8 35s
1x8 45s
1x8 55s
1x2 65s -too heavy
DB Pinwheel Curls
1x8 60s
1x8 70s
add straps
1x8 80s
1x8 90s -just trying to look strong on the internet.
Reverse Grip EZ Bar Preacher Curls
1x12 40
1x12 60
1x10 70
Standing Ab Pulldown
8x8 85
Swiss Ball Crunch
8x8 35
Kneeling Ab Pulldown
8x8 65
Leg Press Calves
3x1 minute 315
Very nice PR, sir. Does it feel different squatting at a lighter bodyweight? I remember Ramo lost a decent amount of weight and said he could feel the difference.
I have been neglecting the shit out of this log, I have been really busy as this last month of the semester comes to a close, here comes a summary of what I did this past week.
[quote]BlackLabel wrote:
Very nice PR, sir. Does it feel different squatting at a lighter bodyweight? I remember Ramo lost a decent amount of weight and said he could feel the difference.
[/quote]
Had you asked me this about 4 months ago I probably could have told you something, now I am so used to the bodyweight I don’t really know. If anything I would say I feel more comfortable now than I used to when I was heavier.
April 12th- Triceps
To save me time and space I am just going to write the significant sets to catch up. I trained abs at the end of every session.
Close Grip Bench
1x12 220
April 13th- Back
Deadlift
1x8 335
DB Row
1x15 130
April 15th- Chest
DB Flat Bench
1x8 100s
1x6 110s
1x4 120s
April 16th- Legs
Squat
1x8 300 -Ties PR
Leg Press
1x12 585 -PR
April 17th- Shoulders
Standing Press
1x7 140 -Miscalculated, this was actually supposed to be 135.
Standing Lateral Raises
1x8 55s -Trying out doing these with looser form and more weight.
April 18th- Biceps
BB Curls
1x8 115
1x4 135
1x15 95
DB Hammer Curls
1x10 30s
1x10 40s
1x10 50s
DB Concentration Curls
3x8 35 -I know this exercise is ghey, I had never done them in my life so I just gave them a whirl.
April 19th- Triceps
Onto today! Good session, I feel like giving triceps their own day is paying off. I can definitely tell a difference in size and strength.
Close Grip Bench
1x3 185
1x3 210
1x12 235 PR +10 lbs -I will admit the kid I had spotting me did this weird tap the bottom of the bar one time thing when I slowed toward the top on just the last two reps. I had the strength for 12 reps so I will just call it that.
Lying EZ Bar Extensions -Switched back to this exercise.
1x8 70
1x8 90
1x8 110 -This set felt really strong.
1x4 130
Pushdowns
1x10 70
1x10 85
1x10 100
1x6 115
Abs
Seated Calf Raise
1x12 45
1x12 90
1x12 135
1x12 180
1x20 135
April 20th- Back
Deadlift
1x3 275
1x3 315
1x10 355 PR +15 lbs -I think it was at least, either way I was happy.
Kroc Rows
1x10 70
1x10 100
1x21 130 PR
Wide Grip Pullups
3xF BW
Semi Neutral Pullups
3xF BW
Underhand Seated Cable Rows
1x10 120
1x10 160
1x10 200
Abs
This was a good session today, I was very happy with the deadlifts. One of my big goals is to pull 500+ by the end of the year, I feel that I am on pace to do so.
Sooo…we on for that meet this summer? I’m registered and good to go.
[quote]165StateChamp wrote:
Sooo…we on for that meet this summer? I’m registered and good to go. [/quote]
Well shit, I had talked myself out of it but now I just emailed the director and I am going to see what I can do.
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
Sooo…we on for that meet this summer? I’m registered and good to go. [/quote]
Well shit, I had talked myself out of it but now I just emailed the director and I am going to see what I can do.[/quote]
Aw snap, looks like two Omaha guys are about to be tearing up Iowa.
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
Sooo…we on for that meet this summer? I’m registered and good to go. [/quote]
Well shit, I had talked myself out of it but now I just emailed the director and I am going to see what I can do.[/quote]
Aw snap, looks like two Omaha guys are about to be tearing up Iowa.[/quote]
I am going to take a shot at the coveted 20-24 year old, 242 weight class, Nebraska 100% Raw, record total. Assuming that the meet applies to NE records, the record total is like 900. If it is IA records we all get one by default.
April 22nd- Chest
Flat DB Bench
1x8 60s
1x8 80s
1x8 100s
1x7 110s PR
1x3 120s
Low Incline DB Bench
1x10 60s
1x10 70s
1x10 80s
1x6 90s
Dips
3x15 BW
Abs
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
Sooo…we on for that meet this summer? I’m registered and good to go. [/quote]
Well shit, I had talked myself out of it but now I just emailed the director and I am going to see what I can do.[/quote]
Aw snap, looks like two Omaha guys are about to be tearing up Iowa.[/quote]
I am going to take a shot at the coveted 20-24 year old, 242 weight class, Nebraska 100% Raw, record total. Assuming that the meet applies to NE records, the record total is like 900. If it is IA records we all get one by default.[/quote]
I hope we get like three trophies and records each. That would make the exorbitant entry fee worth it.
April 23rd- Legs
Squat
1x3 250
1x3 285
1x5 320 -Didn’t quite hit the right groove on two of the reps, if I had to have it probably could have gotten a couple more reps.
Leg Press
1x12 405
1x12 495
1x12 585
1x5 635 -I have been working on upping my leg press numbers because I have noticed people with weaker squats than me leg pressing more than me on this machine, just seems like something I should be able to do.
Lying Leg Curls
1x10 85
1x10 100
1x10 115
1x5 130
Walking DB Lunges
2x10 20s
Abs
April 24th- Shoulders
Had to train at the JCC today because jews don’t close for easter. They have a couple of decent machines that I don’t normal have access to that I decided to take advantage of.
Standing Press
1x3 110
1x3 130
1x7 145
DB Lateral Raises
1x8 25s
1x8 35s
1x8 45s
1x8 55s
Machine Lateral Raises (One with the elbows on pads)
1x10 80
1x10 110
1x10 130
Hammer Strength Shrug Machine
1x10 225
1x10 315
1x10 405
1x10 495
DB Rear Delt Flies
2x40 10s
Abs
April 25th- Biceps
Barbell Curl
1x8 45
1x8 65
1x8 95
1x8 115
1x4 135
1x15 95
DB Hammer Curl
1x10 30s
1x10 40s
1x10 50s
Low Pulley Cable Curl
3x10 50 -I haven’t really done these before, just trying some different stuff.
Seated Calf Raises
1x12 45
1x12 90
1x12 135
1x12 180
1x8 225
Abs
April 26th- Triceps
HUGE day today, finally broke the elusive 315 barrier on bench and I did it with a close grip at a weight 50 pounds lighter than my heaviest, feeling pretty damn good about it. 315 went up fast, I probably could have doubled it so I made a big jump for 335, no cigar.
My first meet in mid June I hope to bench 315+ with a pause, I am pretty stoked that I have finally broke hit 3 plates, unfortunately there isn’t a video so in reality it didn’t happen.
Close Grip Bench
1x5 195
1x3 220
1x1 245
1x1 275
1x1 295
1x1 315 -All time PR +10 lbs
1x0 335 -fail
Lying EZ Bar Extensions
1x12 70
1x8 90
1x8 110
1x4 130
Seated Overhead DB Extension
1x12 50
1x12 70 -These were done with one dumbell with both hands on the plate, they were really uncomfortable on my wrists so I stopped here.
Overhead Tricep Rope Extensions
3xSome 50
Abs
