Wide stance low bar back squats w/belt
45x5
135x5
225x3
275x2
Added belt
315x2
355x1 - lot better than last week
365x1 - 10lb more than last week and this one was quicker, depth may have been a bit questionable
325x3
315x4
295x5
Seated calf raises
90x15
135x15x3
Seated ab nautilus machine
200x20
Bench press
194x4
224x8
194x10
Endurance was weak
Trap bar DLs
185x5
275x5
335x1
Added belt
385x1
405x1 - wasn't heavy but grip was only good for 1
315x10 - grip only got me to 10 but it wasn't heavy
Power cleans
135x5
175x3
205x1
225x miss x2 - pretty disappointing, not even close
205x1
195x2
185x3
Shoulders felt like chit, not gonna exceed 4 pressing workouts in a week (bench and overhead exercises combined). Did 6 different pressing exercises this week and it was too much. I'm thinking 2 bench/2 pressing will be best...close grips/paused bench and push-press/power clean and press.
Front squats
45x5
135x3
185x3
205x3
225x1
205x3
Leg press
360x15
Pull ups - slow and strict
BWx8x3
Rotator cuff rotations
5x10x2 each arm
Incline rear delt flys
20sx10x3
Glad squats are at least feeling decent compared to the pressing. It will take some time though on my new plan to figure out what frequency is best for everything.
Weighed 195.4 so I'm around a lb heavier than the last few weeks
Front squats (no belt)
45x5
135x3
185x3
225x2
260x1 - 5lb improvement from last week. Tough rep, worried I was gonna lose it on the way up.
230x1
225x2
215x2
205x3
Had to piss the whole time on these which sucked.
Close grip bench press (pointer on smooth)
45x12
95x8
135x5
185x4
225x2
265x2, 1
245x4
225x8
Low bar wide stance back squats w/belt
45x5
135x5
225x5
275x4
Added belt
325x1 - felt heavier than i would have liked
345x1 - better
370x1 - 5lb improvement from last week, not certain on depth but it didn't feel too bad
335x3
315x3
295x3, 4
Seated calf raises
115x20
140x15x4, 20
Clean and press
134x4
174x3
184x2
199x1
184x2
164x4
144x5
Close grip bench press
44x8x2
94x8
134x5
184x5 - started feeling quite dizzy/tired after this set it was really weird. Was sweating pretty bad too.
224x3
274x1x3 sets - not bad
264x2
244x4
224x9
Not strong but an improvement from last week.
Ab wheel
2 sets of 16
Push-downs
2 sets of 25
Chin-ups
BWx8
BW+45x10
BW+90x2 - last 1 was tough to lockout
BW+45x5
BW+35x6
Front squats (no belt)
45x5
135x3
185x5
225x2
245x1x3 sets
225x2
205x4x2
Seated calf raises
90x25
135x15x6
Clean and press
134x4
184x2
204x1 - insane how it was stuck right at my forehead for what seemed like forever but I was able to lock it out, improving upon last week. Shoulders felt trashed today though. Doubt I would have hit it if it had been a lb heavier.
184x3
164x3
Rotator cuff external rotations
10sx10x3
Incline rear delt flys
20sx10, 12, 10
Dips
BWx20
Cycled for 6 mins
Walked/jogged for 9 mins
Started taking beta alanine for a preworkout last week and the past couple workouts I've gotten really hungry and tired early into my lifting...really strange.
5/3 - sat - squat/push/pull day 17
Low bar wide stance back squats w/belt
45x5x2
135x3
225x3
275x1
Added belt
325x1
365x1
375x1 - 5lb improvement from last wk's
335x3
325x3
315x4
295x6 - light
Took 3 days off from squatting and I actually felt worse. Left upper hip and shoulders felt beat up. Missed one of my squat days this week and it seemed to show. Funny how when I squat more often my legs feel fresher. Going to get back on track this coming week.
Seated calf raises
90x20
135x15x4, 20
Leg press
360x15x2
270x22
Wide grip pull ups
BWx12, 11, 10, 8
Bench press
45x8
95x5
135x5
185x2
235x2
275x2 - 10lb drop from last week. Strong 3/4ths the way up but lockout is pathetic
265x2 - same deal as the set before
245x3
Flat bench db press
80sx8
100sx8
Slacked off on the pressing today
Push-ups
BWx30
Seated overhead one-armed db triceps extensions
40x8x2
35x10
Straight bar curls
115x9
105x10
Hammer machine preacher curls big drop set
95x5
85x4
75x5
65x5
55x8
45x11
Front squats (no belt)
45x8
135x4
195x3
225x5 - PR I'm pretty sure since it was beltless
225x3x2
205x6
These were feeling strong today.
Push-press
45x8
115x3
155x4
195x1
225x1 - not too bad
215x1 - fast
205x3
195x4
185x6
Medium grip pull ups
BWx10x3
Db power shrugs
100sx30
Standing lateral raises
45sx11
35sx12, 15
Cycled for 6 mins
Walked/jogged for 9 mins
Drank a lot yesterday/last night and was very hungover this morning so I was surprised with how well my workout went. Even though my bench is chitty my OHPs are getting stronger which I will take since they are more badass anyways.
Front squats (no belt)
45x5
135x3
185x3
225x2
245x1, 2 - 1 rep improvement from last week on my 2nd set...likely a PR
225x3 - 3rd rep was scary, form kind of let out on the way down because my calf seemed to tweak a bit and I had some major forward lean on the way up.
205x4
Clean and press
95x3
135x3
165x2
195x2 - struggled on the 2nd but not like I did last week when I did 204x1
185x3
165x5
145x5
Seated rear delt raises
35sx15x2
Reverse incline rear delt flys
20sx10x2
Standing alternating db curls
55sx8
50sx9
45sx10
5/10 - sat - squat/push/pull day 21
Wide stance low bar back squats w/belt
45x5
135x3
225x4
275x2
Added belt
325x1
365x1 - not too heavy on my back
380x1 - 5lb improvement from last week
345x2
325x4
315x4
295x5
May do 365 for a few rep sets next week to change it up, we will see.
Front squats (no belt)
45x5
135x3
205x2
245x1 - heavy
250x1
245x2 - middle back tightened up...knew I should have put more effort into warming up today
Front squats (no belt)
45x5
135x5
185x4
225x4
205x6
Medium grip pull up
BWx8x3, 11
Bench press
45x8
95x5
135x5
205x3
245x1
275x1 - heavy
285x1 - also heavy, hitting the rack on the way up didn't help either...
245x3 - paused
225x4 - paused
Back from being off sick today so energy wasn't quite there
Close stance high bar back squats (no belt)
45x5
135x5
225x4
275x3
295x3
315x1
340x1 - lockout was a grinder and staggered a bit walking it back in but it was a 5lb PR - lucky I didn't hurt myself though...I prob won't be going this heavy again until my form is feeling perfect, will prob focus on 315 for reps for awhile
315x1
275x3
245x4
Bench press - high rep
45x8
95x5
135x4
185x3
225x10 - left a couple in the tank...form felt unstable today
185x12 - same with this set
Seated calf raises
90x20
135x15x4, 20
Wide grip pull ups
BWx10x2, 12
Standing behind the neck press
44x8
94x5
114x5
134x8
Standing lateral raises
40sx12
35sx16
30sx17
Push-downs
26, 30
5/28 -wed - back/biceps/abs
Weighed 190
Deadlifts (no belt)
45x5
135x5
225x3
275x3 - lower back tightened up a bit on this one
Switched to over/under grip
315x5x2
Been awhile so I really tried to focus on form and keep em light
Low bar back squats w/belt
45x5
135x5
225x3
275x3
Added belt
315x5x2
275x6
Was doing these at 4am which always makes them tougher and gets me breathing heavier than usual
Seated calf raises
95x20
140x15x4, 20
Bench press
45x20
95x10
135x8
195x3
245x3x3 - pathetically weak...was planning on hitting 275 for reps this morning but not after the way this felt
Leg press
315x12x4
405x11
Incline bench press
134x5
164x10, 11
Push-downs
20, 24
Seated rear delt raises
35sx16x2
Dips
BWx20
Push-ups w/feet up
23
Rear delt flys on incline bench
20sx14
Sat - 5/31 - back/biceps
Weighed 188.6 - wtf!...biceps were looking cut up tho. Really gotta make an effort to eat more...I've been slacking off big time.
Bent over rows
44x8
134x8
184x8
204x8
224x7
204x9
184x12
Wide grip pull-downs
150x8
180x8x2
Chest supported t-bar rows
90x10x2, 20
Concentration curls
40x10
45x6 or 8 can't remember
40x8 drop set to 35x5
35x8
Alternating db curls on incline bench
30sx8 or 10
35sx8x2
6/1 - sun - legs/chest/shoulders/triceps/abs
Front squats (no belt)
45x5
135x5
185x6
205x5
225x3 - not bad, would say I had at least 2-3 more in me but held off because I plan hitting legs with more volume tomorrow
195x8 - easy
Pleasantly surprised with these today considering why weigh has been down a good bit.
Standing strict overhead press
45x8
95x5
145x5
165x3
185x2 - if I can get this up to a solid 5 at the weight I'm at now ill be happier. 2 right now is pathetic.
135x10
Bench press
45x10
95x8
135x8
185x8
225x8 - ouchhhh, weakest bench has felt in yrs
205x6
Front squats (no belt)
45x5
135x5
185x3
205x2
235x1 - easy
Nothing crazy on these, just wanted to get some blood flow to the legs
Clean and press
95x3
135x3
175x1
195x1 - had to use leg drive which was disappointing
185x1 - better rep but also required leg drive
150x4 - kept these strict but they felt heavier than they should have
These were heavy...even the 135. Yesterday's seated db presses prob didn't help
Seated ab machine
200x20
Ab wheel
2 sets of 16
Chin ups
BWx10
BW+45x8
BWx12
Seated cable rows w/straight bar handle
150x8
170x9
190x8
Seated hammer chest press - not sure why I did this
90x10
180x10, 12
Barbell power shrugs
225x20
315x12
225x20
Standing hammer curls
50sx12
60sx8
55sx11
Cycled for 6 mins
Walked/jogged for 9 mins
Workout went better than i expected going into it.
Weighed 191ish...was in the car driving all day so this was a later workout around 6:30 pm
Front squats (no belt)
45x5
135x6
185x5, 6
205x4
225x3 - last rep was a little nasty
205x3
Standing military press
45x5
95x5
115x3
135x5
165x3
185x1
195x miss at midpoint...did 195x4 push press to make up for it a bit
155x8 - last rep was a grinder
135x10
Hanging leg raises
2 sets of 15
Tues - 6/10 - chest/triceps
Bench press
45x8
95x8
135x5
185x3
245x1
285x1 - struggled at lockout bad...decent off the chest
225x3 - paused
Bookmarks