Front Squats: Bar x 8 - > 135 x 5 → 165 x 3 → 185 x 3 → 205 x 3
Pull Throughs: 60 x 10 → 90 x 10 → 105 x 10 → 105 x 10
Glute Ham Raises: BW x 10 → BW x 10 → BW x 8
Landmine: Bar x 10 → Bar 10 x 10 → Bar 25 x 10 → Bar 25 x 10
“Evil 8 Circuit w/70 lbs”
Placing pull throughs before GHR’s was a horrible idea as I had to give myself a little bit of an extra push off from the ground on the last few GHR reps. A decent session thiough, felt it was probably not to go AMRAP with my Front Squats this week though and will be trying to get 5 reps (or more if possible) on my final set next week.
Power Clean and Press: Bar x 10 → 65 x 10 → 95 x 5 → 120 x 3 → 130 x 3 → 145 x 3
Dips: BW x 10 → BW 45 x 5 → BW 65 x 5 → BW 85 x 5
Flyes: 30 x 10 → 35 x 10 → 40 x 8 → 45 x 6
California Skullcrushers: 45 x 10 → 75 x 5 → 80 x 5 → 85 x 5
landmine: Bar 25 x 4 x 8-12
Evil 8 Circuit w/ 70 lbs
Renovations are finally completed at my gym. New power cage, a few new chin up bars, new weights/DB’s and a lot of machines that I’ll likely never use but are great for other members. All in all, a great training session.
Deadlifts: 135 x 5 → 225 x 3 → 295 x 3 → 325 x 3 → 355 x 4
Chin Ups: BW x 10 → BW x 8 → BW x 6
DB Rows: 60 x 10 → 80 x 20
Face Pulls: 40 x 40 → 40 x 20
Pin Wheels: 25 x 10 → 40 x 5 → 40 x 5
Suitcase Deadlifts: Bar x 8 → 95 x 5 → Bar x 5
Experimentation day, the high rep face pulls are going to be a keeper. I’ve finally accepted that my bicep strength is lacking as I’m stalling at the top of my chin ups and I’m not satisfied with the weight I’m using on my isolation exercises. Suitcase deads probably won’t be staying, at least not on a day where my grip has already been tested. This was also the first week where I reset and paused for a 3 count on my deads. Form felt better and even though it limited the amount of reps I could get on my final set, I’ll be continuing with the trend.
Front Squats: Bar x 10 → Bar x 5 → 135 x 8 → 175 x 5 → 205 x 3 → 215 x 2
Glute Ham Raises: BW x 10 x 3
Pull Throughs: 60 x 12 → 90 x 12 → 90 x 10 → 120 x 8
Landmine: Bar 25 x 20 → Bar 35 x 14 → Bar 45 x 10 (Total passes not per side)
Evil 8 circuit w/70 lbs.
Good session, the 205 on my 2nd working set of Front Squats was meant to be 195 and I would have liked to get 215 for 3 but I felt my upper body starting to lean forward to I played it safe. I also started using the clean grip on my working sets until wrist mobility became an issue. I’ll be continuing this as I felt much more solid and was able to stay upright easier. I think I’m going to drop pull throughs for the time being in favor of something else as I feel most of the stress on my lower back, not sure what I will sub in though.
Power Clean and Press: Bar x 10 → 95 x 5 → 125 x 5 → 135 x 3 → 150 x 2.5 (got the clean, but wasn’t feeling the press even though it was likely doable)
Incline DB Press: 40 x 10 → 50 x 8 → 60 x 6 → 70 x 3
Dips: BW x 10 → BW x 8 → BW x 6 → BW x 6
Rolling Triceps Extension w/DB’s: 20 x 10 → 30 x 8 x 2
Evil 8 circuit w/70 lbs.
I’ve never been a strong horizontal presser, but today instead of Flyes I decided to go with Inline DB Press and weight I used to struggle with felt very light. My form was spot on and I was able to stay very tight throughout my midsection, I’ll credit all the videos I’ve been watching on here and EFS for pressing tips. I know the weight I’m using is still nothing to brag about, but I feel as if I’m on the right track for once.
The Rolling Triceps Extensions didn’t feel right and thus I’ll be going back to doing them with an EZ bar as of next week. All in all, very pleased with the workout!
Deadlifts: 135 x 8 → 225 x 5 → 305 x 5 → 335 x 3 → 375 x 1 → 415 x 1 (10 lb. PR)
Chin Ups: BW x 8 → BW 25 x 5 → BW 45 x 3 → BW 45 x 3 → BW x 5
DB Rows (w/dead stop): 70 x 8 → 90 x 5 → 100 x 3
Face Pulls: 50 x 50 → 50 x 25
Pin Wheel Curls: 25 x 10 → 35 x 6 → 40 x 5
Evil 8 circuit w/70 lbs
It was nice to get that extra 10 lbs on the deadlift and it went up relatively smoothly with only a little quad shake when I passed the knee. Chin ups were performed on one of the new stations where the bar is at least two times as thick as where I previously did them, meaning a thumbless grip was basically mandatory. After experimenting with a face pull where the pulley is at eye level, I moved it back up a few notches so I was pulling from above. I prefer it this way and managed to keep myself upright with little lean while pulling on what I think is the correct plain as my rear delts contracted quite nicely. Very pleased with the session!
Front Squats: Bar x 10 → Bar x 8 → 135 x 5 → 165 x 5 → 185 x 5 → 205 x 7
Glute Ham Raise: BW x 10 x 3
Front Squats: 135 x 8 x 5
Standing Calf Raise (3 second pause at top/bottom): 300 x 10 → 600/500/400/300/200/100 x 3
DB Suitcase Deadlift: 90 x 5 x 5
Evil 8 circuit w/70 lbs
Continued using the clean grip on my front squats, had to switch to a cross arm on rep 4 when I was using 205 though. I think adding in the second usage of the Front Squats after my GHR’s will greatly help in wrist flexibility and also destroy my quads more than I usually do. Only complaint from today is that since my gym has done away with most of the old equipment in place of newer stuff, I have to find a new area to do GHR’s. The new lat pulldown stations have a banana style bench so my knees aren’t as stable. It didn’t keep me from getting my reps but it’s not as stable as I’d prefer. First time training calves directly in a long time, mainly just to see if my strength has been affected. It hasn’t so I’ll probably drop direct training again for a while. The suitcase deadlifts with dumbbells felt awkward at first, but my obliques and grip are certainly feeling it so they’ll be rotated in from time to time when I don’t feel like doing landmines. Quite pleased with this session.
Power Clean and Push Press: Bar x 8 → 95 x 5 → 120 x 5 → 130 x 5 → 140 x 5
Incline DB press: 45 x 10 → 60 x 8 → 70 x 5 → 70 x 3
Dips: BW x 10 → BW and 45 x 5 → BW and 60 x 5 → BW and 80 x 3 → BW x 5
California Skullcrushers: 75 x 5 → 80 x 5 → 95 x 5 x 2
Evil 8 circuit w/70 lbs.
A good session overall, the last reps of both my Power Clean and Push Press and Dips came after a 10-20 second break as I wanted the reps badly but didn’t want to grind, especially with weight over my head. Incline press felt great again so I’ll keep pressing in hopes to someday reach the end of the DB stack. Circuit weight is starting to get light again, I’ve been decreasing my rest time slightly and I still have some left in the tank so next session I’ll add another 5 lbs and see how that goes.
Deadlift: Bar x 3 → 135 x 3 → 225 x 3 → 285 x 5 → 315 x 5 → 345 x 5
Pull Ups: (Wide Grip x 5 and Neutral Grip x 3) x 3
DB Rows: 80 x 8 → 90 x 6 x 2 → 100 x 3
Face Pulls: 65 x 12 x 3
Hammer Curls: 35 x 8 → 40 x 6 → 45 x 4 → 25 x 12
Head wasn’t in it this session, basically ended up rushing to get out of there. Not quite sure what the matter was today, but this certainly wasn’t one of my prouder gym moments.
Are you using the 531 with different lifts or have you stopped using it now?
I got really confused when I saw the C+P
Looks like your really consistent with your training even when having a bad day, so props to you!
I know your probably sick of fending off questions about being a vegan but I’m currious, how do your supplement store co workers view your diet? Get much stigma?
[quote]MAsteve wrote:
Are you using the 531 with different lifts or have you stopped using it now?
I got really confused when I saw the C+P
Looks like your really consistent with your training even when having a bad day, so props to you!
I know your probably sick of fending off questions about being a vegan but I’m currious, how do your supplement store co workers view your diet? Get much stigma?
Good training and nice log ,ate.[/quote]
I am still following 5/3/1 in theory. Because I don’t bench (personal preference) I wanted to use a lift for my Press/Upper Body day that provides a bit more than just a simple press. The 5 lb per cycle increase works really well for the clean and press too!
As for my coworkers, my manager is very supportive. He’s a practicing nutritionist so he uses me as a guinea pig in many ways and we’re always on the lookout for new things to add to my diet to make sure my macros and nutrients are adequate. My sole coworker is also quite accepting.
The store is very different from the majority of supp stores, more focus on nutrition and the less fancy supps that ultimately provide a greater benefit when used correctly. We do of course carry all the standard products for customers though, because let’s face it, money has to be made.
Thanks for the support and I’ll happily answer any other questions you have, my goal is to educate and inspire or at the least, give people a look into a different way of doing things.
Front Squats: Bar x 5 → 135 x 5 → 175 x 3 → 195 x 3 → 215 x 3
Glute Ham Raises: BW x 10 x 4
landmine: Bar 45 x 5 x 3
Motivation is nearing an all time low. I believe the stress of the future of my job being uncertain and looking elsewhere for employment is starting to take it’s toll. Oh well, a bad workout isn’t the end of the world.
Power Clean and Push Press: Bar x 8 → 65 x 5 → 95 x 3 → 125 x 3 → 135 x 3 → 150 x 3
Dips: BW x 10 → BW 45 x 5 → BW 65 x 5 → BW 85 x 4
Incline DB Press: 45 x 10 → 65 x 6 → 70 x 4
California Skullcrushers: 75 x 5 → 85 x 5 → 95 x 5
I’m back! Frustrated with how I’ve been feeling in the gym I sat down the other night and laid out some new goals and expectations for my training. I won’t go into detail as they’re all very minute things but they’ll help keep me focused and making progress. After this cycle is complete I’ll be switching up to the “5/3/1 for Powerlifting” template and will also be much more diligent in doing the deload weeks as I’ve been prone to skipping them and I feel as it’s a major factor in feeling burnt out.
Today’s sessions went very well, and I felt better than ever in all performed exercises. I like performing dips before my incline pressing as it forces me to use my chest more instead of relying on triceps and shoulders, so that will be a staple from now on.
Deadlifts: 135 x 5 → 135 x 2 → 225 x 3 → 305 x 3 → 335 x 3 → 365 x 3
Chin Ups: BW x 8 → BW 30 x 5 → BW 45 x 5 → BW 50 x 3 → BW x 5
Face Pulls: 50 x 25 x 3
Hammer Curls: 25 x 8 → 35 x 6 → 45 x 3
Everything felt great again today, looking forward to more progress moving forward.
Front Squat: Bar x 5 → 95 x 5 → 135 x 5 → 185 x 5 → 205 x 3 → 225 x 1
Glute Ham Raise: BW x 10 x 4
Good Mornings: Bar x 10 → 95 x 10 → 135 x 8 → 135 x 5
Cable Torso Rotation: 30 x 8 x 3 (per side)
Everything is still feeling good. I stretched out my warm up a bit more and it definitely made a big difference in my opinion. This was the first time I’ve done Good Mornings (barbell complexes aside) and they felt great, it just took some time to find the right bar placement.
Off to see NoFX and Teenage Bottlerockt tonight for the first time!
Power Clean and Push Press: Bar x 5 → 65 x 5 → 95 x 5 → 130 x 5 → 140 x 3 → 155 x 1
Dips: BW x 8 → BW 50 x 5 → BW 70 x 5 → BW 80 x 5
Incline DB Press: 50 x 8 → 60 x 6 → 70 x 5
California Skull Crushers: 75 x 5 → 85 x 5 → 95 x 5
Deadlifts: 135 x 5 → 225 x 5 → 315 x 5 → 345 x 3 → 385 x 1 → 415 x 0
Chin Ups: BW x 8 → BW 25 x 5 → BW 45 x 5 → BW 45 x 3 → BW x 5
Face Pulls: 60 x 25 x 4
DB Hammer Curls: 25 x 10 → 35 x 6 → 45 x 3
Not happy about the failed 415 attempt, but life goes on. I got it above my knee and instantly knew I wasn’t going to get it without shaking like a crack addict and hitching it, and I’m not into that so I let it go. Time to deload.
