New Year....New Goals

**thebencher900lb** · 01-26-2014, 03:43 PM

vids??????

**semico23** · 01-27-2014, 02:33 PM

Originally Posted by thebencher900lb

vids??????

of?

**semico23** · 01-27-2014, 02:38 PM

Squat
135x3
185x3
225x2
245x1
275x1
290x6x6

Bench
45x12
95x12
135x6
155x6
185x1
200x6x6

Barbell Row
135x12
185x12
225x6
245x6 drop 135x20

DB Row
65x12
85x12
95x8
110x8
80x20

Lat Pulldown
200x8
230x6 drop 150x8

**semico23** · 01-28-2014, 08:01 AM

**semico23** · 01-28-2014, 09:11 PM

Squat
135x6
185x6
225x4
245x3
285x1
310x5x7

Bench
45x12
95x12
135x6
155x6
185x3
215x5x7

DB Press
90x6
70x12

BTNSP
105x8x3

**semico23** · 01-29-2014, 07:17 AM

**semico23** · 01-30-2014, 06:53 PM

Squat
135x5
185x5
225x2
255x1
275x1
295x1
315x1
335x4x8

Bench
95x8
135x6
155x4
185x1
205x1
230x4x8

DB Row
95x10
80x10x3

Lat Pulldown
150x15x3

Thoughts:Today was the first time I asked for a spotter on squats. set 7 was brutal but set 8 was a breeze. one last day of smolov jr. then I have a decision to make. either take 3 days off then test max's? or go right into a deload. Not sure what I will do yet but I am excited to change up my split and give my body more of a rest

**semico23** · 02-01-2014, 03:31 PM

Squat
135x2
185x2
225x2
275x1
315x1
335x1
355x3x10

Bench
95x12
135x6
155x2
185x1
225x1x2
240x3x10

I will be posting the videos of the last two days of lifts and a reaction video to how i liked the program and what I am doing going forward

**semico23** · 02-01-2014, 04:24 PM

**semico23** · 02-04-2014, 05:43 PM

Bench
135x3
155x2
185x1
225x1
255x1
275x1(fastest ever)
295x1(10poundPR)
315xFail(got it 5 inches off my chest then needed help. soon.....)
275x1(paused)(5pound PR)
280x1(paused)(10pound PR)

OHP
95x8
135x8
155x6(PR)
135x8

Lateral Raises
25x12x3

CGBP(wasnt going to do this but wanted to bench with my man @KoHuskie)
135x5
185x3
225x1
245x1
255x1
225x4
245x1(paused)
255x1(paused)
265x1(paused)(PR)
275x1(5pound PR)
225x3x4

Thoughts: 315 will be mine. soon...........everything felt awesome and I have no clue how I came back after everything and PR'd in my close grip bench. everything felt unreal. Havent had more than 240 in my hands for the last month because of smolov but unracking 295 and 315 was a breeze and didnt feel ridiculous. time to rest and grow

**KoHuskie** · 02-04-2014, 06:46 PM

PR's left and right. My presence alone elevates test levels to >9000.

Nice session brah.

**semico23** · 02-05-2014, 07:37 AM

**PaC-mAn8** · 02-05-2014, 01:30 PM

Mirin NIU rec.

notsrs

**semico23** · 02-06-2014, 04:50 PM

Still deloading......

Deadlift
135x3
185x2
225x2
275x1
315x1
365x1x2

Pause Deadlift(at the knee)
225x4x3

Speed Deadlift
225x4x5

Leg Curl
Abs

Still planning out my next training cycle. I will post an update once I figure it out

**semico23** · 02-10-2014, 10:13 PM

Bench
235x2
245x2
250x3x3
220x2x5(paused)

Incline DB
95x8
105x8
85x8

Incline Fly
45x12

BB row
155x12x4
Rear Delt
Bicep

**semico23** · 02-11-2014, 03:43 PM

Deadlift
135x3x3
185x2
225x2
245x2
275x2
315x2
335x2
355x2
375x1
395x1
315x5

SLDL
135x6
185x6
225x6
245x6x2

Hips Rehab Work has been kicking my ass but I am excited that I was able to squat 65pounds without pain. sounds pathetic but it is progress

**semico23** · 02-13-2014, 08:19 PM

OHP
45x8
65x8
95x5
135x1
155x1
175x1
155x3x2
135x5x5(paused)

Bench(no legs/no arch)
185x3(third paused)
205x3(third paused)
225x3(third paused)
235x3
205x6x3(sixth paused)
185x8

Single Arm DB Shoulder Press
65x8
75x6
60x8x3

Klokov High Pulls
95x10x4

Face Pulls
Shrugs
Abs

Thoughts:I would really like to get better at OHP. its a very primal movement in my opinion and honestly just looks cool. some day I will be able to OHP my bodyweight. I think the no legs/no arch benching has done alot for me in a sence that its just a 100% raw upperbody movement. It helps alot with recruiting muscle fibers in my chest. The single arm press has helped with my imbalances. My left shoulder is noticeably weaker than my right so I would like for it to catch up. progress in bunches but keeping my mind on the future

**semico23** · 02-14-2014, 05:30 PM

Deadlift
135x5
185x3
225x2
275x1
315x1
335x1
365x1
385x1
315x3(2inch deficit)
335x3(2inch deficit)
345x3(2inch deficit)
275x6(2inch deficit)
225x5x3(speed pulls)

Leg Press
1100x8 drop 810x12

Squat
45x3
95x3
135x2
155x1
185x1
225x1
245x1
270x1
225x3

Thoughts:Today was my first time getting back under a barbell with some kind of real weight on it. things felt decent. Im using a medium stance high bar squat to lessen the load on my hips and they felt pretty good till 270. confident that I am making significant progress in my recovery and will be back at it soon.

**semico23** · 02-16-2014, 10:02 PM

Squat
45x5
95x5
135x3
155x3
185x2
225x1
245x1
165x5x5

DB Row
110x8x3

Lat Pulldown
Cable Row

Thoughts:Slowly growing confidence.....a storm is coming.

**semico23** · 02-17-2014, 02:53 PM

Bench
45x8
95x8
135x6
155x6
185x3
225x1
245x2
275x2(pr)
225x3(paused)
225x6(paused)(pr)
225x3(paused)

Incline DB press
110x6

Single Arm Incline DB press
75x6
85x6
90x8

**semico23** · 02-20-2014, 02:26 PM

DB Shoulder Press
80x6
50x12x3

Incline Bench
205x3x2
185x5x3

Behind the Neck Press
95x8
105x8
115x6

Face Pulls
Snatch Grip High Pulls
Shrugs

Thoughts:Hurt my back somehow warming up for deadlifts on tuesday. honestly have no clue what happened but I am at a point in my lifting career where I find myself reevaluating everything. Probably taking the next 5 weeks off from compound lower body movements and hoping for the best. I have been doing cardio 4 times a week and am down from 223 to 210. time to get healthy and save myself for the long journey ahead. I will be back.

**semico23** · 02-21-2014, 03:07 PM

Leg Press
360x20x3
450x20
540x15

Leg Curl
100x12x5

Leg Extension
100x20x5

Hyper Extension
BWx50
45x25
90x20
135x15

**hammer92** · 02-25-2014, 09:10 PM

Keep it up mate!

Mirin' your persistence

**semico23** · 02-28-2014, 08:30 PM

Hello all! I know I haven't posted in a week, but do not fear I have been lifting. I left my computer charger at home so I haven't been able to get on. so here are a highlight of this weeks workouts

Monday
Squat: 175x3
Bench: 235x3
No leg Drive No Arch Bench: 225x3
Clean and Jerk: 135x1x3 155x1x3

Tuesday
Squat: 295x1(belt)
Clean And Jerk: 185

Wednesday
Off

Thursday
Squat:225x3x2 245x1x3 255x1x3
5 second Pause Front Squat: 225x1
OHP:175x2 155x5
Incline Bench:225x5
DB Shoulder Press: 90x5
DB Incline Bench: 105x6

Friday
Squat:315x1
Pause Front Squat:235x1
Rack Power Clean:205

Thoughts: I have been feeling better every day. Trying to squat as often as possible to get blood into the area so it doesn't tighten up. I completely changed my squat mechanics to ease the load on my recent injuries. I now am a high bar narrow stance squatter going as deep as possible. I am still adjusting but it is feeling comfortable. I may take the weekend off or get a light back workout in. Back to daily updates again

**semico23** · 03-01-2014, 01:47 PM

I only had 35 minutes to workout today because my parents came into town so I had a tough decision to make. I probably should do back.....but I said yolo and squatted for my 5th time in 6 days. Didn't do too many warmups or mobility work because of time restraints but things went well

Squat
135x3x3
155x3
185x3
225x1
245x1
255x1
275x1
225x3

5 Second Pause Front Squats
135x3x2
155x3
185x3(PR)
205x3(PR)

**semico23** · 03-03-2014, 09:55 PM

Squat
135x5
155x3
185x3
225x1
245x1
275x1
325x1(post injury PR.....10 away from all time high bar PR)

5 second Pause Front Sqauts
135x3
185x2
225x1
245x1(PR)
255x1(PR)

Front Squat
275x1
295x1(ties PR)

Pause Bench
135x5
155x5
185x3
205x2
225x3
235x3
245x1
255x1
185x6x2

OHP
115x8x4

Thoughts: My front squats have never been stronger. I feel confident every time I unrack that it will be a make. 325 on back squats was a grind, but my belt comes in tomorrow so that will be a joke very soon. My bench felt off, so I think I will up the frequency to maintain a groove. Feeling better every day

**semico23** · 03-04-2014, 06:33 AM

**semico23** · 03-04-2014, 06:12 PM

Front Squat
135x3(paused)
185x3(paused)
225x1(paused
135x3
185x3
225x2
185x3

Rack pull
365x3
405x5
455x3

Push Jerk
135x3
155x3
185
195
205
135x5x3

Close Grip Bench
225x2
235x2
245x2
225x5

GHR
BWx12x4

**semico23** · 03-06-2014, 05:18 PM

Bench(all paused till 275)
135x5
155x5
185x2
225x2
245x1
275x2(ties PR)
225x10(PR)
185x3x2(paused)
185x5x3(wide grip)

Single Arm DB Shoulder Press
70x6

Barbell Row
185x10x3

Lat Pulldown
150x12x3

Close Grip Bench
155x10x3

Dip
BWx15x3(PR)

Light Arm/Ab work

Thoughts: I felt very strong today. I used a different bench today that was lower to the ground than my liking so I used little leg drive in my 275x2 so I am very excited to progress forward.

**semico23** · 03-07-2014, 01:42 PM

Back Squat
275x1

Front squat
225x1

Leg press
810x10 drop 540x12 drop 360x20

Rack deadlift
405x5
455x5
500x5
545x3
405x10x3

Thread: New Year....New Goals

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