quests for 3 plate bench and beyond

[hongover666]

thursday 27 august 2015
cycle 8: week 7 day 4

Squats:
45x10/135x6/225x4/275x3/315x2
355x1
370x1
385x1
395x1
Back off: 355x3/355x3/355x3/355x2/345x3/34x3/345x3
Stretch: 225x5/135x8/45x10

Sunk a fairly smooth 395 today... pretty sure i hit depth but i dont trust my spotters and i didnt get a video. i'll get a video next time and check it. although this might be my last heavy squat until september 7th. may have strained my glute today cuz i felt a slight twinge on the 395 and i ****ed up the last rep on the 4th set of triples because of it... i'll get it checked out at the student health center tomorrow if it gets worse... still pretty happy about sinking 395 today though. on to 405 after deload. started feeling like **** after squats so i cut it off. may cut off tomorrow's workout entirely just to rest cns? 0/1 day until deload week.

[hongover666]

monday 31 august 2015
cycle 8: week 8 day 1

Leg Extension:
100x20
100x20
100x20
100x20

Leg Curl:
70x20
70x20
70x20
70x20

Flat Barbell Bench Press:
160x5
160x5
160x5

Incline Dumbbell Press:
130x20
130x20
130x20
130x20

Superset:
Upright Row; Skullcrusher
70x16; 50x20
70x16; 50x20
70x16; 50x20
70x16; 50x20

Tricep Pulldown w. Rope:
42.5x20
42.5x20
37.5x20
37.5x20

Superset:
Side Raise; Front Raise; Rear Raise
40x20; 40x20; 40x20
30x20; 30x20; 30x20
20x20; 20x20; 20x20

a lot of sloppy work today... need to pick lighter weights and focus more on form because i'm a powerlifter not a bodybuilder... still no squats because of my glute so i just did leg extensions and leg curls to keep my legs in shape... will figure out the rest of the week tonight... probably just gonna do a bunch of bodyweight squats to stretch it out... idk wat to do welp

[hongover666]

tuesday 1 september 2015
cycle 8: week 8 day 2

Bent Over Barbell Row:
135x20
135x20
135x20
135x20

Narrow Overhand Grip Pulldown
87.5x20
87.5x20
87.5x20
87.5x20

Medium Neutral Grip Pulldown:
87.5x20
87.5x20
87.5x20
87.5x20

Medium Neutral Grip Seated Row:
67.5x20
67.5x20
67.5x20
67.5x20

Wide Overhand Grip Seated Row:
65x20
65x20
65x20
65x20

Straight Arm Pulldown:
32.5x20
32.5x20
32.5x20
32.5x20

Cable Pull Aparts:
15x20
15x20
15x20
15x20

still no squats so just hit back really hard... trying to stretch out the glute... just squatting a few light sets with the bar/bodyweight...

[hongover666]

wednesday 2 september 2015
cycle 8: week 8 day 3

Flat Barbell Bench Press:
150x8
150x8
150x8

Incline Dumbbell Press:
130x20
130x20
130x20
130x20

Side Raises:
45x20
45x20
45x20
45x20

Decline Skullcrusher:
50x20
50x20
50x20
50x20

Tricep Dips:
BWx20
BWx20
BWx20
BWx20

Overhead Cable Extension:
37.5x20
37.5x20
37.5x20
37.5x16

Cable Ab Crunch:
47.5x20
47.5x20
47.5x20
47.5x20

need to find a dip belt somewhere... squats feeling slightly better but i dont really wanna put weight on it. may take rest of this week off on squats... did abs for the first time in forever lol...

[hongover666]

thursday 3 september 2015
cycle 8: week 8 day 4

Bent Over Barbell Row:
135x20
135x20
135x20
135x20

Wide Overhand Grip Pulldown:
95x20
95x20
95x20
95x20

Medium Neutral Grip Pulldown:
92.5x20
92.5x20
92.5x20
92.5x20

Narrow Neutral Grip Pulldown:
87.5x20
87.5x20
87.5x20
87.5x20

Medium Neutral Grip Seated Row:
67.5x20
67.5x20
67.5x20
67.5x20

Straight Arm Pulldown:
32.5x20
32.5x20
32.5x20
32.5x20

Barbell Shrugs:
225x20
225x20
225x20
225x20

Bicep Curls:
70x10
60x10
50x10
40x10

basically the same as tuesday. just getting in some back work... did some light squats as usual... trying to get back in the game.

[hongover666]

friday 4 september 2015
cycle 8: week 8 day 5

Flat Barbell Bench Press:
135x10
135x10
135x10

Overhead Dumbbell Press:
100x20
100x20
100x20
100x20

Superset:
Decline Skullcrusher; Side Raise:
50x20; 40x20
50x20; 40x20
50x20; 40x20
50x20; 40x20
50x20; 40x20
50x20; 40x20
50x20; 40x20
50x20; 40x20

Tricep Pulldown w. Rope:
37.5x20
37.5x20
37.5x20
37.5x20
37.5x20
37.5x20
37.5x20
37.5x20

lol basically just tried to hit triceps a bunch... welp still cant squat... tried some 135 reps but it was pretty bad...

[hongover666]

7 september 2015
cycle 9: week 1 day 1

Squats:
light squats, glute still cant push weight

Flat Barbell Bench Press:
45x10/135x8/185x6/225x4
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
135x20/45x20

Overhead Dumbbell Press:
160x5
160x5
160x5
160x5
160x5

Superset:
CGBP; Dec Skullcrush; Side Raise
65x10/65x10/45x20
65x8/65x10/45x20
65x6/65x10/45x20
65x4/65x10/45x20
65x2/65x10/45x20
65x0/65x10/45x20

VBar:
42.5x20
42.5x20
42.5x20
42.5x20
42.5x20
drop: 37.5x20/32.5x20/27.5x20/22.5x20/37.5x20

Leg Ext:
135x10
135x10
135x10
135x10

Leg Curl:
95x10
95x10
95x10
95x10

bench felt solid. some sets were a bit off but i made some adjustments to the setup and it was fine. the benches are pretty ****ing annoying here... welp squats still not back... tried 135 for a few doing some leg curls and extensions but it cant exactly substitute for squats... gonna finally do something sane and stop squatting for the rest of the week...

[hongover666]

8 september 2015
cycle 9: week 1 day 2

Bent Over Barbell Row:
185x10
185x10
185x10
185x10
185x10
185x10

T-Bar Row:
125x10
125x10
125x10
125x10
135x10
135x15

Wide Overhand Grip Pulldown:
130x10
130x10
130x10
130x10
115x10
115x10

Wide Overhand Grip Seated Row:
95x10
95x10
95x10
95x10
95x10
95x10

Medium Underhand Grip Pulldown:
100x10
100x10
115x8
115x8
115x8
115x8
115x8

Straight Arm Pulldown:
30x20
30x20
30x20
30x20
30x20
30x20

Shrugs
225x10
225x10
225x10
225x10
225x10
225x10

pretty solid back workout... hit mid back then outer and lower lats... grip kept giving out on underhand pulldowns and shrugs... should probably get squat back into the routine soon so i dont kill myself doing excessive amounts of back work to fill up time... so i guess the fact that my glute died on the second to last day before deload says something about this type of training... time to listen to my body and stop doing the bulgarian method. planning on switching back to a linear progression for squat to go along with my bench just to see what comes out of it... so for the next 2-3 weeks or so i'll be working my squat back up to healthy levels again i.e. 355x3 or 365x3 then i'll take the deload week on the 4th week and go from there. but in the meantime bench will just be on a linear progression. perhaps i'll find something else for bench... these may be temporary however because i'm considering joining the school powerlifting team and they'll probably have prescribed workouts for us... however they compete equipped which is one thing drawing me away from joining. will go to tryouts and team meetings and make a decision soon.

[hongover666]

wednesday 9 september 2015
cycle 9: week 0 day 3

Flat Barbell Bench Press:
45x10/135x8/185x6/225x4
250x3
250x3
250x2
225x4
225x4
225x3
225x3
205x4
205x4
205x4

Flat Dumbbell Bench Press:
140x10
140x10
140x10
140x10
140x8
140x7

Superset:
Close Grip Bench Press; Side Raise:
115x10; 55x20
115x10; 55x20
115x10; 55x20
115x10; 55x18
115x9; 55x17

workout just kinda fell apart as it went on... pecs are pretty shot... need to rethink this routine because benching heavy triples 3 times a week probably isnt the best idea. gonna go home tonight and take some time rethink my training and put together something good... got a ton of homework to do first ****

[hongover666]

friday 11 september 2015
cycle 9: week 0 day 4

Bent Over Barbell Row:
185x10
185x10
185x10
185x10
185x10
185x10

T-Bar Row:
150x10
150x10
150x10
150x10
150x10
150x10

Narrow Underhand Grip Pulldown:
130x10
130x10
130x10
130x10
115x10
115x10

Straight Arm Pulldown:
37.5x20
37.5x20
37.5x20
37.5x20
37.5x20
37.5x20

Machine Shrugs:
275x20
275x20
275x20
275x20
275x20
275x20

same old stuff. still feeling some soreness in my glute so i guess ill just keep waiting... prepared a new program and all im waiting for now is for my squats to recover... dunno how much strength i'll have lost so numbers are still a bit arbitrary but i'll figure it out i suppose... went to powerlifting tryouts yesterday and benched more than half of the people squatted gg.

[hongover666]

saturday 12 september 2015
cycle 9: week 0 day 5

Flat Barbell Bench Press:
45x10/135x8/185x6/225x4
255x1
265x1
270x1
225x5
225x5
225x5

Incline Dumbbell Press:
200x5
200x5
200x5
200x5
200x6

Arnold Press:
90x10
90x10
90x10
90x10
90x10
90x10

Superset:
Close Grip Press; Front Raise
125x10; 55x10
135x10; 55x10
145x9; 60x10
145x8; 60x10
145x7; 60x10
dropset: 125x10/75x10/25x10

Tricep Pulldown w. Rope:
37.5x20
37.5x20
37.5x20
37.5x20
37.5x20
dropset: 27.5x20/225x20/17.5x20/12.5x20

still trying to work out my new bench setup. moved my hands in a bit so i could tuck my elbows more easily and i'm now setting up flat footed because our school competes in usapl which requires heels down... impressed with my incline dumbbells... guess this week will kind of count as week 0 of cycle 9... starting the bench program with a 1rm of 270 next week...

[hongover666]

went to my first powerlifting practice, worked things out with the officers in terms of raw vs equipped and collegiate vs non collegiate. essentially at the moment my goals are to break the USAPL raw teen 2 74kg squat bench and total american records, so they're letting me compete raw and non-collegiate for the first year in order to accomplish this. may also compete in collegiate nationals to try to qualify for ipf sub-junior worlds but thats probably not the priority. therefore i'll be training under the guidance of some of the officers from now on. for now i'll just be training upper body until my glute heals, and then i'll start off with a week or so of lighter squats before moving into a modified sheiko program. anyways new thread at http://forum.bodybuilding.com/showth...hp?t=168969853