Bench Press:
135 x 5
185 x 5
220 x 5
230 x 5
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
Skullcrusher:
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Modified One-Arm T-bar Row:
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Barbell Curl:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
I've got a long way to go before I reach curl bro status.
Hanging Straight Leg Raise:
3 x 10
workout 6/29/1012 Barbell Bench Press: 135 lb x 5 reps (+66 pts) 185 lb x 5 reps (+92 pts) 220 lb x 5 reps (+117 pts) 230 lb x 5 reps (+125 pts) 260 lb x 5 reps (+153 pts) 260 lb x 5 reps (+153 pts) 260 lb x 5 reps (+153 pts) 260 lb x 5 reps (+153 pts) 260 lb x 5 reps (+153 pts) 260 lb x 5 reps (+153 pts) 260 lb x 5 reps (+153 pts) Lying Barbell Triceps Extension ("Skullcrusher"): 115 lb x 10 reps (+17 pts) 115 lb x 10 reps (+17 pts) 115 lb x 10 reps (+17 pts) 115 lb x 10 reps (+17 pts) 115 lb x 10 reps (+17 pts) One-Arm Dumbbell Row: 100 lb x 10 reps (+58 pts) 100 lb x 10 reps (+58 pts) 100 lb x 10 reps (+58 pts) 100 lb x 10 reps (+58 pts) 100 lb x 10 reps (+58 pts) The modified one arm T-bar style rows again. Barbell Curl: 95 lb x 10 reps (+22 pts) 95 lb x 10 reps (+22 pts) 95 lb x 10 reps (+22 pts) 95 lb x 10 reps (+22 pts) 95 lb x 10 reps (+22 pts) I've got a long way to go before I reach curl bro status. Hanging Straight Leg Raise: 10 reps (+5 pts) 10 reps (+5 pts) 10 reps (+5 pts)
So much for taking it easy, my legs are shot. Lunges after squatting killed my quads and the Dimel deads killed my glutes.
Squat:
155 lb x 5
185 lb x 5
225 lb x 5
285 lb x 5
310 lb x 5
310 lb x 5
310 lb x 5
310 lb x 5
310 lb x 5
310 lb x 5
310 lb x 5
Dumbbell Lunges:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Pause Deadlift:
365 x 5
365 x 5
365 x 5
Dimel Deadlift:
315 x 8
315 x 8
315 x 8
Crunch:
3 x 50
Squat:
155 lb x 5
185 lb x 5
225 lb x 5
285 lb x 5
310 lb x 5
310 lb x 5
310 lb x 5
310 lb x 5
310 lb x 5
310 lb x 5
310 lb x 5
Dumbbell Lunges:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Pause Deadlift:
365 x 5
365 x 5
365 x 5
Dimel Deadlift:
315 x 8
315 x 8
315 x 8
Crunch:
3 x 50
workout 6/25/2012
Squat:
200 x 3
245 x 3
285 x 3
325 x 3
365 x 3
405 x 3
415 x 3
425 x 3
435 x 3
Working up between 75 and 80% of max for triples.
Front Squat:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
Probably to heavy here. Don't know if I'm going to stick with 5s or drop the weight and aim for 8-10.
Arch Back Good Morning:
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Have to be careful here trying to build up the back since I still have some discomfort with heavier squats. These killed my shoulder though, too much fighting to keep the bar from rolling.
Deadlift:
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
Speed deads standing on a looped mini band.
Crunch:
3 x 50
200 x 3
245 x 3
285 x 3
325 x 3
365 x 3
405 x 3
415 x 3
425 x 3
435 x 3
Working up between 75 and 80% of max for triples.
Front Squat:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
Probably to heavy here. Don't know if I'm going to stick with 5s or drop the weight and aim for 8-10.
Arch Back Good Morning:
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Have to be careful here trying to build up the back since I still have some discomfort with heavier squats. These killed my shoulder though, too much fighting to keep the bar from rolling.
Deadlift:
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
Speed deads standing on a looped mini band.
Crunch:
3 x 50
workout 6/22/2012
I have come to realize that I'm horrible at accessory work. That's probably why I don't do much of it.
Bench Press:
45 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
Skullcrushers:
95 x 10
105 x 10
115 x 10
115 x 10
115 x 10
Modified One-Arm Barbell Row:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Kind of like a one armed T-bar row.
Hanging Straight Leg Raise:
3 x 10
Barbell Curl:
65 x 10
65 x 10
65 x 10
Supersetted with the leg raises. Never really got into direct bicep work but will probably keep doing this to catch them up to my triceps.
Bench Press:
45 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
Skullcrushers:
95 x 10
105 x 10
115 x 10
115 x 10
115 x 10
Modified One-Arm Barbell Row:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Kind of like a one armed T-bar row.
Hanging Straight Leg Raise:
3 x 10
Barbell Curl:
65 x 10
65 x 10
65 x 10
Supersetted with the leg raises. Never really got into direct bicep work but will probably keep doing this to catch them up to my triceps.
workout 6/21/2012
Squat:
135 x 5
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5
Walking Dumbbell Lunges:
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
wish I had more room in the gym, it was two steps, turn around, two steps turn around. I think without the turning I would have easily doubled the reps.
Rack Deadlift:
495 x 5
495 x 5
495 x 5
495 x 5
495 x 5
Crunch:
3 x 50
135 x 5
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5
Walking Dumbbell Lunges:
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
wish I had more room in the gym, it was two steps, turn around, two steps turn around. I think without the turning I would have easily doubled the reps.
Rack Deadlift:
495 x 5
495 x 5
495 x 5
495 x 5
495 x 5
Crunch:
3 x 50
workout 6/19/1012
Splitting up the workouts is going to take some getting used to. I get the feeling I'm going to stick with just a handful of accessory movements, but I still have to figure out which ones I want to use.
Bench Press:
185 x 3
225 x 3
255 x 3
290 x 3
330 x 3
365 x 3
Overhead Press:
155 x 5
155 x 5
155 x 5
155 x 2
135 x 3
135 x 5
I think I've done over head presses less than 10 times in my life, I ran out of shoulder strength quickly.
Wide-Grip Pull-Up:
+ 30 pounds
10
8
8
5
5
Dips:
20
15
15
Hanging Straight Leg Raise:
3 x 10
Bench Press:
185 x 3
225 x 3
255 x 3
290 x 3
330 x 3
365 x 3
Overhead Press:
155 x 5
155 x 5
155 x 5
155 x 2
135 x 3
135 x 5
I think I've done over head presses less than 10 times in my life, I ran out of shoulder strength quickly.
Wide-Grip Pull-Up:
+ 30 pounds
10
8
8
5
5
Dips:
20
15
15
Hanging Straight Leg Raise:
3 x 10
workout 6/18/2012
Decided to
split my workouts up, and move to 4 days a week. This way I'm spending
less time per workout in a 90+ degree garage. Hopefully I can get
everything dialed in quickly.
Squat:
135 x 5
225 x 3
260 x 3
305 x 3
345 x 3
390 x 3
435 x 1
435 x 3
Intended to do 435 x 3 on the first set but didn't feel right after the first rep.
Front Squat:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
Stiff-Legged Deadlift:
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
Done from a deficit, standing on a 100lbs plate
Crunch:
3 x 50
Squat:
135 x 5
225 x 3
260 x 3
305 x 3
345 x 3
390 x 3
435 x 1
435 x 3
Intended to do 435 x 3 on the first set but didn't feel right after the first rep.
Front Squat:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
Stiff-Legged Deadlift:
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
Done from a deficit, standing on a 100lbs plate
Crunch:
3 x 50
workout 6/9/2012
Felt like crap, didn't lift last night and ate some stuff I shouldn't have instead. That will teach me.
Squat:
225 x 3
260 x 3
315 x 3
350 x 1
390 x 1
435 x 1
435 x 1
435 x 1
435 x 1
325 x 10
Bench Press:
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
Deadlift:
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
Had some reflux or something going on. I had to reset a few times during a set because I could feel a bubble of something just below my sternum.
Front Squat:
185 x 5
185 x 7
185 x 7
Not limited by leg or back strength here, it was my wrists. I rarely do anything from the front rack position so this will take some getting used to.
Hanging Straight Leg Raise:
3 x 10
Squat:
225 x 3
260 x 3
315 x 3
350 x 1
390 x 1
435 x 1
435 x 1
435 x 1
435 x 1
325 x 10
Bench Press:
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
Deadlift:
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
Had some reflux or something going on. I had to reset a few times during a set because I could feel a bubble of something just below my sternum.
Front Squat:
185 x 5
185 x 7
185 x 7
Not limited by leg or back strength here, it was my wrists. I rarely do anything from the front rack position so this will take some getting used to.
Hanging Straight Leg Raise:
3 x 10
workout 6/6/2012
Bench Press:
185 x 3
220 x 3
255 x 3
290 x 1
330 x 1
365 x 1
365 x 1
365 x 1
365 x 1
275 x 12
Squat:
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
Deadlift:
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
Pin Press:
315 x 7
315 x 6
315 x 4
Pins set 4" off my chest so no stretch reflex.
Wide-Grip Pull-Up:
10, 7, 6 plus 30lbs of plates and chain.
I figured I'd hit 3 sets of 5 given how sore my lats were from pulling but I'm not going to complain about hitting more reps than expected.
185 x 3
220 x 3
255 x 3
290 x 1
330 x 1
365 x 1
365 x 1
365 x 1
365 x 1
275 x 12
Squat:
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
Deadlift:
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
Pin Press:
315 x 7
315 x 6
315 x 4
Pins set 4" off my chest so no stretch reflex.
Wide-Grip Pull-Up:
10, 7, 6 plus 30lbs of plates and chain.
I figured I'd hit 3 sets of 5 given how sore my lats were from pulling but I'm not going to complain about hitting more reps than expected.
workout 6/4/2012
Almost back to normal...
Deadlift:
255 x 3
315 x 3
360 x 3
410 x 1
460 x 1
515 x 1
515 x 1
515 x 1
515 x 1
Going to call my back 85-90% normal. Still a little stiffness, a bit of discomfort at lockout.
Bench Press:
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
The normal wide, medium, narrow grip combination.
Squat:
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
Started feeling a little pinching during setup on the last half of these, I think I felt it first on the walkout of set 4 then could feel it when getting the bar set on the rest of the sets.
Stiff-Legged Deadlift:
225 x 10
255 x 10
255 x 10
From a 3" deficit, standing on a 100lbs plate. Decided to switch up my accessory work, will do a DL accessory movement and abs on Monday, bench accessory and pull ups on Wednesday and a squat accessory plus abs on Friday.
Crunch:
3 x 50
laid down to rest my back and stayed there.
Deadlift:
255 x 3
315 x 3
360 x 3
410 x 1
460 x 1
515 x 1
515 x 1
515 x 1
515 x 1
Going to call my back 85-90% normal. Still a little stiffness, a bit of discomfort at lockout.
Bench Press:
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
The normal wide, medium, narrow grip combination.
Squat:
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
Started feeling a little pinching during setup on the last half of these, I think I felt it first on the walkout of set 4 then could feel it when getting the bar set on the rest of the sets.
Stiff-Legged Deadlift:
225 x 10
255 x 10
255 x 10
From a 3" deficit, standing on a 100lbs plate. Decided to switch up my accessory work, will do a DL accessory movement and abs on Monday, bench accessory and pull ups on Wednesday and a squat accessory plus abs on Friday.
Crunch:
3 x 50
laid down to rest my back and stayed there.
Testing out the back
Decided to test out my back so I could decide what next week will look like. I was afraid I'd still have too much pain to squat relatively heavy and that I'd be doing high rep low weight work for at least a few weeks.
Good news! No pain even at 365 so the compression isn't enough or the swelling has gone down enough that I'll be able to get back to normal. Time to plan out the next cycle.
Today's squat work
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
Good news! No pain even at 365 so the compression isn't enough or the swelling has gone down enough that I'll be able to get back to normal. Time to plan out the next cycle.
Today's squat work
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
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