2016 Journal

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Bench
225x5(4)

Closegrip
225x4(3)

Seated Row
6 or 7x10 done in between bench sets

JM Press ss Concentration Curls
135x15/25x10 per arm(3)

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Front Squat
185x3(5)

Deads
335x5 regular then sumo
365x3

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Pause Bench
warm ups and supersetted chest pulls with straight arm pulldowns for 4 sets
225x5(4)
255x2(2)

TnG Bench
220x8 with last rep or two paused

Lat Pulldowns
5 sets of 10 or 12 on 4 different machines

Pushdowns
100 reps

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Squats
285x5(3)
235x8(2)

Deads
315x3
365x2

Also worked out this morning because I was up and stuff, just did machine rows and calves and some cable curls. I hate volume squatting but I feel like it helps my form a lot. My deadlift form still sucks even though I am really trying to wedge and hinge it's not even close.

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Friday

Bench
225x6(4) last set on video

Closegrip
225x5(4)

JM Press
135x15(3), 155x15



Saturday

Front Squats
185x3(5)

Deads
365x3(3)
415, didn't like that it felt kinda heavy so I went full potate
465x2



Sunday

Did some DB CSR, facepulls straight arm pulldowns, biceps, calves, 45 degree hypers, and cardio

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Pause Bench
245x4(3)
275x2

Need to do a lot of work on my form, felt like it was improving on the 3rd set and 275 but still a long way to go. In 3-4 months there needs to be an extra plate on each side.

TnG Bench Feet up
225x8(3)

Upper Back this was kind've alternated throughout the benching
Chest pulls- 4x10
Rotary Pulldown- 3x12
Free Motion Row- 2x12

Pushdowns
10x10

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Squats
295x3(3) last set on film
325x2
245x8(2)

I ran out of time and my sciatica was flaring up so I didn't do light deads. I may do some back today and cardio because I'm a fatass and I'm out of town this weekend so I'll try to get both workouts in but one may be more realistic

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Deads
275x3(3)

45 degree hypers
5x10

Free Motion Rows
3x10-15

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Saturday- Week 3 Day 3

Pause Bench
225x6(5)

Closegrip feet up
225x5(4)

JM Presses
135, 185, 185x10, 135x15

CSR
4 sets of 10

Sunday- W3D4

Front Squats
185x3(5)

Deads
135, 225, 315, 405, 500



GHR
BWx5,5,8

Tuesday- W4D1

Pause Bench
135, 185(4)x5

Pulldowns
5x10

Facepull ss Straight Arm Pulldowns
3x10/10

Rope Pushdowns
60,70x20
80,90x15
100x12, 110x10, 120x8

Rope Curls
60, 70, 80x10

Deloading this week. 500 was slower than I'd like but it's something to build on and I think there's more there especially if I get the bar in my palm instead of my fingers.

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Deload continued on Wednesday

Squats
135, 185, 225x5

45 degree hypers
5x10

Calves
4x10? Don't know, don't care, doesn't matter

Boring Ass Deload and I hate it which probably means it's smart.

[hamzatm]

In on this, looks like quite a fun log! How's the shoulder? Your low bar arm position looks a bit harsh on jacked up shoulders, you may want to play with that if it's still giving you issues.

Deloads are painful it's true, but I love the hunger for the weights once you're done.

Deloading this week. 500 was slower than I'd like but it's something to build on and I think there's more there especially if I get the bar in my palm instead of my fingers.

Interesting, I was under the impression it was advantageous to start with the bar in your fingers since that's where it'll end up with heavy ass weights anyway. Starting in your palm, it'll slide to the fingers but just take a bunch of calluses with it. Then there's the microscopic extra inch of ROM you get with the bar in the palm. What's your view?

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Friday

Closegrip
135x5(2), 185x5(2)

Hammer Low Row
4x10

Feet Up Spoto Closegrip
135, 185, 225x10, too heavy on last set

Face Pulls and Cable Curls
some

Saturday

Front Squats
45, 95, 135, 185, belt 225x3, went too heavy but had to go play golf so I just upped the intensity and cut the volume. Whatever it won't kill me and the top set was easy enough

In on this, looks like quite a fun log! How's the shoulder? Your low bar arm position looks a bit harsh on jacked up shoulders, you may want to play with that if it's still giving you issues.

Deloads are painful it's true, but I love the hunger for the weights once you're done.



Interesting, I was under the impression it was advantageous to start with the bar in your fingers since that's where it'll end up with heavy ass weights anyway. Starting in your palm, it'll slide to the fingers but just take a bunch of calluses with it. Then there's the microscopic extra inch of ROM you get with the bar in the palm. What's your view?

Thanks for checking in. I can't really get the bar into any position that could really be called "low bar" without pain and the bar being totally uneven but that position seems alright. I may try it a bit higher if it starts bothering me. On the deads I don't need it totally in my palms but if you look at the 500 my left/over hand actually opened up and it's sitting on the ends of my fingers. I don't think I can hold high 5s/low 6s there and since that's the goal I need to fix it.

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Pause Bench
265, 285x3, moved alright
255x6(2)

Feet up closegrip
235x5,7, forgot to do a set

Pushdowns
100 reps

Lat Pulldowns
5x10

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Squats
275x6, 315x4, 355x4, 275x3,6(p)

Leg Press
4x10 very light

Overdid it on the squats but I felt decent and was mad at my fatness plus I worked in with a couple guys and it was on the bar. Still think I had a couple reps left in the tank so I'm not too mad about it.

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Friday

Pause Bench
235x6, 245x6, 225x8(2)

Long Pause Bench
225x4,6

JM Press
135x12(3)

Hammer Strength Rows
I think like 4-5 sets of 10 done throughout the benching

Sunday

Deficit Deads
335x3, 365x2, 405x2, 455x2

45 degree hypers
5x10

DB CSR
75sx10(3)

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Pause Bench
295x2, looked decent
315x2, looked like crap, should have stayed at 295, really need to get stronger
265x5(2)

Closegrip
245x5,5,6

Lat Pulldowns
5 sets of 10-12

Pushdowns
100 reps over 6 sets

Reverse Grip Cable Curls
3x10

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Squats
275x4(2), 315x3(2), 345x2(2), felt heavy and gassed on the last set but I think my form and depth was better this week probably because I was less of an idiot and used the prescribed weights







Ran out of time so yesterday I did


Facepull ss Straight Arm Pulldowns
3x10/10

Rotary Calves
4x10

Hammer Low Row Machine
3x10

Seated Calves
3x10

Spider Curls
3x10

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Saturday

Pause Bench
245x5(2)
225x8(2), feet up
225x6(2), feet up 3-5 count pauses

JM Press
135x15, 165x12, 185x12

Cardio
2 miles on elliptical

Sunday

Deads
405, 435, 455x3, skipped my down set of 365x5 because my hands were a little tored up and also I don't like lifting weights

RDLs
185x6(3)

DB CSR
90sx6,6,8

Leg Press
230x10(3)

45 degree hypers
6-7x10 done throughout

Facepull ss Straight Arm Pulldown ss Standing crunch
40, 50, 60x10/10/10

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Pause Bench
315x2
295x3 feet up after this set
265x5(2)

Closegrip feet still up
245x5,5,8

Pulldowns
5x10-12

Pushdowns
100 reps finished with a 50 rep drop set

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Squats
365x2
345x3, was supposed to do 315x5(2) but my back felt off and weird and that's too close to hurt for me so I switched to fronts

Front Squats
135, 185, 235x3, 235 is a PR which is a good thing because it was ugly

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Saturday- W7D3

Pause Bench
245x6(2), feet up, 225x5,8,8, long pause 225x6(2)

Triceps think I jumped around 3 exercises because I was short on time
3x15

Sunday

Deads
Up to 495x2, have video but work blocked me from youtube and I don't really go on my computer at home, first rep kinda sucked but the second one was good and I coulda done a 3rd most likely. I'd like to pull 550 in the next couple months and then hopefully back up to 600s by the end of the year.

RDLs
225x5,5,8

45 degree hypers
like 50

I'm deloading this week and don't feel like typing all yesterday but I did 225x5(6) 3 regular and 3 closegrip and then a decent amount of back and pushdowns and some curls.

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Squats
45, 135, 225, belt, 275x5

Front Squats
135, 185(3)x3

45 degree hypers
3x10

My shoulders really hurt on this day maybe because I trained bis directly the day before or maybe because I didn't take my Alleve or warm up. This took 30 mins.

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So I got a staph infection probably Thursday that they started treating on Saturday (because I'm stupid and don't like going to the doctor) with the sole goal being "to keep you out of the hospital if we can," so I didn't workout for awhile. Went back in yesterday.

Pause Bench
275, 315, 335 which moved pretty good and I probably could've gone to 345-50 but I didn't want to risk a miss or even a grinder

Closegrip Pause Bench feet up
275x3(3)

Pushdowns
100 reps.

Didn't do upper back because I thought I might pull today but I slept like crap and got into work later than I wanted to so I'm probably not gymming today. I'll try to post the video from my phone on the 335.

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This was on Friday, planned to do a squat and dead workout Sunday but had an allergic reaction to the antibiotics for the staph infection and thought it might be something real bad so I went to the ER instead

Pause Bench
315x3x3

Spoto Bench
250x3x3

JM Press
135x15(2)
185x12

Some upper back stuff. This has been a rough stretch. Trying to get back at it this week.

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Pause Bench
315x3(2) moved terribadly, think the sicknesses finally caught up to me
Feet up
275x4(2) again too tough
275x3(3) closegrip wasn't in real danger of missing but not exactly a smokeshow

Lat Pulldowns
3x10-12

Rope pushdowns
100 rapes

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Squats
warm up
350x2(2), paused the last rep of second set, weight felt light but form felt weird, looked okay I guess

Front Squats
225, 245x3 245x3 is a PR, hit the side bar at the bottom on both 3rd reps.

45 degree hypers
3x10

Will post videos from my phone or home computer if/when I feel like it.

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Saturday

Pause Bench
325x2,3,2; didn't try 3rd on first set, ground out 3 with a spotter on second, missed 3rd on 3 when I get fatigued I start losing the bar path back toward rack and gonna also stop doing my back downs and assistance work with feet up as I need practice with leg drive

Spoto
250x3(3)

JM Press hoping this helps fix my bar path
135, 185, 205x12

Sunday

Deads
455, 475x2, easy enough other than feeling like I was going to puke

Seated Rows
3x10

Free Motion Rows
3x10

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Pause Bench
315, 335, 345 miss, 345, first 345 I paused for too long due to someone walking past the camera and then lost it backwards on the right side, second 345 was clean but too slow at lockout and again my right arm lagged, gonna need to get more stronger and not let it get backwards on the right where my shoulder is a bitch
315x3 again struggled to lock last rep

Closegrip
295x2x2

Lat Pulldowns
3x10

Rope Pushdown ss Rope Curl
3x10/10

Testing next week