On the road to 1300+ in April. Time to get some work done!

[nekkidbear]

Yo! I won't say a bunch of bull**** for my first post. I have a meet in April. I'm training for it. Running Texas Method with some modifications. Hoping to total 1300 or more at my next meet. Totaled 1260 at my last meet and left a lot on the platform. Time to stop messing around. Here we go!

[nekkidbear]

Squat
355x5x5

Bench
255x5x5

Deadlift
405x5

Some single leg work.

First training sesh in the books! Everything went pretty well. Squats were super easy after the first set. Deadlifts sucked wieners though. Grip was stupid, I hate the bars at my gym.

[nekkidbear]

Tbar Rows w/pause
45x10
55x10
65x10
65x10
65x8 dropset 55x5 45x5

Pulldowns
6plates x 20
6plates x 15
7plates x 10
7plates x 10

Single Arm Cable Rows
70x15
90x3x12

RKC Plank
3x4 contractions

Reverse Crunch
4x10

Kneeling Anti Rotation Hold
Blue Band x 45 seconds x 4 sets

EZ Bar Curls
30-80 x10 reps

14 mins on stairmaster at level 5

Solid workout today. Worked out with my buddy Ben. Good fun, core felt better than back work. Cardio is starting to get a tad easier.

[nekkidbear]

Front Squats
115x5
165x3
222x2
280x1
225x3x5

Military Press
140x3x5

Split Squats
BWx4x10

Side Laterals
10x3x20

34mins of walking on the treadmill watching The Office

Solid workout. Front squats made my knee hurt. Quite a bit.

[anthonylair]

In!

[nekkidbear]

Chyea! Thanks bud!

[dtaps24]

In. Good to see you're still at it.

[nekkidbear]

In. Good to see you're still at it.

Yessir. About a year and a half back in. How's things going for you?

[nekkidbear]

Back Squat
45x2x5
155x5
235x3
315x2
365x1
395x5

Bench Press
45x2x5
150x5
215x3
275x2
305x1

Sumo Deadlift (1:15 rest period)
315x5x3

Bosu Ball Pushup
4x10

Great workout! Abs are sore? Legs are tired and pecs and serratus are shot. I'm ready to hit some PR's on this program.

[nekkidbear]

BackSquat
135x5
215x3
285x2
360x5x5

Overhead Press
45x2x5
95x5
115x3
140x5x5

Deadlift
135x2x5
225x3
345x2
410x5 No belt

B Split Squat (holding weight like goblet squat)
BWx10
15x10
40x2x10

Deadlifts made my knee hurt.

[dtaps24]

Yessir. About a year and a half back in. How's things going for you?

No complaints, starting to feel relatively healthy and life is life but for the most part it's good. Keep doing work.

[nekkidbear]

Good to hear and that's the plan. I have some numbers I gotta hit.

[nekkidbear]

Squat
45x2x5
135x5
155x5
175x4
225x2
285x2x5

Bench Press w/ pause
45x2x5
135x5
175x3
230x3x5

Goodmornings with front of foot raised
115x5x10

Assisted Pistol Squat
4x10

Bosu Ball Pushups
3x10

Things felt good today! Easy workout. Been doing hip stability stuff and balancing drills and I think it's making a difference.

[nekkidbear]

Squat
45x2x5
160x5
240x3
320x2
365x1
400x5

Overhead Press
45x2x5
95x5
115x3
140x2
170x1
135x10

Sumo Deadlifts
325x5x3

Nordic Hamstring Curl
10
8
6
6

Great session today!

[nekkidbear]

Squats
365x5x5

Bench Press
260x3x5

Deadlift
415x5

Back Extension with glute focus
BWx10
15x3x10


Bench press sucks wieners. Wish it would go up as easily as my squat and deads do. Granted deadlifting sucks too. It's not fun to train on this program because I'm shot by the time I get to it.

[nekkidbear]

Military Press
45x2x5
75x5
95x3
115x2
140x3x5

Squats
45x2x5
115x5
170x3
230x2
290x2x5

Back Extension w/ glute focus
BWx10
20x3x10

Tabata using kettlebell swing (30lb kb)

Not bad just squats felt like poop. Going to keep volume weight the same for a few weeks and see how I feel. Program is all bout that intensity day anyways.

[nekkidbear]

Squats
45x2x5
135x5
225x3
275x2
315x1
365x3x5

Bench Press
45x2x5
135x5
175x3
225x2
260x2x5
250x2x5

Rack Pull w/snatch grip
135x5
225x8
245x8
265x2x8
Holy chit

Single Leg BW Squats off bench (working on hip and knee stability to keep ma knees happy)
4x8


Dead bug variation thing
4x10

Decent training sesh. Assistance went better than main lifts. Not happy about that but it will get better.

[nekkidbear]

Squats
45x2x5
135x5
185x3
225x2
265x2x5

Military Press
45x2x5
95x5
115x3
145x3x5

Sumo Deadlift
135x10
225x4x10

Random Ab Work

Great session today. Better hit some PR's!

[nekkidbear]

Squats
45x2x5
135x5
225x3
275x2
315x1
365x1
405x3

Bench w/Pause
45x10
135x5
185x3
225x2
270x3

Deadlifts
135x5
225x5
315x3
365x12x1 30-45 sec rest periods

Bulgarian Split Squats
BWx2x20
40x20
60x15
60x2x10 on left leg only (weak side)

Weighted Plank
25lbs x1min
45lbs x45sec
70lbs x45sec

Assisted Leg Raises (abs)
5
3
3

Horrible workout. Time for a deload.

[nekkidbear]

Back Squats
45x5
135x5
225x3x5

Snatch Grip Deadlifts
135x8
225x4x8

Bulgarian Split Squats
BWx10
60x2x10
75x2x10 One extra set on left leg

Back Squats
145x3x10

Tons of hanging leg raise stuff with bent knee (I'm super week at it, core strength is still ****e)

Workout Rating
8/10

Reflection
Didn't wear my knee sleeves so my knee is a tad sore but split squats felt great and the second round of back squats did as well. Need to remember to grip the floor with my feet. Can't really see it too well but my arches were collapsing. Just fixing that and all of the sudden my glutes and quads were firing harder than ever even with 145 lbs on the bar. GRIP THE FLOOR. Deloads are good.

[nekkidbear]

Backsquat
45x2x5
135x5
225x5
275x2
345x5x5

Bench Press
245x2x5
235x2x5
240x4

Snatch Grip RDL
135x5
225x5
265x3x5

Bulgarian Split Squat
75x4x10 on left leg
75x2x10 on right leg

Knee Lifts
4x as many as I could

Workout Rating
8/10

Reflection
Squats went great! Knee felt pretty darn good and didn't really start hurting until split squats. Right hip was sore though from Valentine's day stuff... yeah. Glad to be back at it though! Bench sucks wieners as always.

[nekkidbear]

Front Squat
95x5
135x5
185x3
225x5
205x5

Pause Front Squat
155x2x10 sec pause
175x1x20 sec pause

Weighted Plank
110x2x30 sec
100x40 sec

Great short workout! Now to recover til Friday! Hopefully put up some decent weight! Front squats felt great! Changed my foot position and I'm able to stay pretty upright and not get bent over too hard. Knees felt fine too!

[nekkidbear]

Back Squat
45x2x5
135x5
225x5
275x3
315x1
365x1
410x4 BOOYA

Bench Press w/ pause
45x10
135x5
185x3
225x2
245x1
275x2 and a half

Deadlift
135x2x5
225x5
315x2
405x1
435x3 easy

Exercise complex
Started at 12 reps on everything and worked down to one rep, minimal rest in between exercises and supersets.
Goblet Squat w/30lb KB
Pushup
KB Swing
Crunch Holding KB


Would have been a perfect 10 if bench went as well as squats and deads went. De-load was a success for lower body, maybe needed to take it a bit more easy on my upper body last week. Knee didn't hurt at all during squats or deads. That 410 is only 5 lbs less than what I hit for my best triple 3 weeks out from my last meet. I win.

[nekkidbear]

Back Squat
135x5
225x3
315x1
350x5x5

Bench Press (paused)
45x10
135x5
185x3
230x5x5

Snatch Grip Deads
135x5
225x5
275x3x5

Bulgarian Split Squats
80x3x8 Left Leg
80x2x8 Right Leg

Incline Bench
135x2x10
135x14


Another very solid session! No knee pain today. Not at all! Between the tens unit and the icing I have been doing and I think getting the leg stronger in general... it's finally healing. Need my right hip to start feeling better now too. If that ends up feeling better than I think my squat will go up even quicker!

[nekkidbear]

Band Pull Apart Complex
10 Overhand
10 Underhand
10 Y Movement on each arm
3 rounds

Pulldowns
15x6pl
10x8pl
10x9pl
10x10pl
3x3x3 x 13 pl (rest pause sets, 10 sec rests between)

T-Bar Row Rest Pause (5 sec between reps)
10x90 3 sets

Single Arm Rows
4plx15
4plx10
4plx10

Cable Curls
6plx14
6plx2x10
8plx5

Single Arm Machine curls
15x4x10
Few extra sets on the left arm

Weighted Planks
125lbs x30 sec
135lbs x2x30 sec

16 mins on stairs

[nekkidbear]

Front Squat
95x4
135x3
225x3x5

Military Press
45x10
95x5
115x2
135x3x5

Pullaparts
5x10

[nekkidbear]

Back Squat
135x5
225x5
315x2
365x1
420x4 Shwing!

Bench Press Paused
135x5
185x3
225x2
245x1
275x2x2

Deadlifts
135x2x5
225x3
315x1
405x1
455x3

Side Plank Lift things
2x10 on right
3x10 on left

Bulgarian Split Squats
BWx20
15x20
20x20
30x15

14min on stairmaster

Bench sucks but squats and deadlifts are awesome! Starting to move some weight in deads again, post squatting too so that is a plus! That 420 was another awesome PR! I think I could have handled 5 if I wanted but still have to keep decent form. Could feel the knees starting to buckle in a tad on rep 4.

[nekkidbear]

Back Squat
135x5
225x5
315x1
350x5x5

Bench Press
135x5
185x3
235x5x5

Snatch Grip Deadlifts
135x5
225x5
285x3x5

DB Bench
40x15
60x3x13

[nekkidbear]

Front Squat
135x5
185x3
225x3x5

Military Press
45x10
95x5
115x3
150x3x5
95x15 30 sec rest 95x10 same then 95x6

Back Extension w/banded resistance
4x10

Stairmaster for 15 min

Front squats felt foreign at first. Last set, stopped looking in the damn mirror ahead of me and it caused me not to overextend my neck, which loosened up my posterior chain a tad which allowed my front squats to be more upright and deep. Nice pauses too. Military press was awesome. Weights felt great, shoulders didn't feel limited in any way if that makes sense. Did some upward rotation work yesterday and I think it carried over. Great sesh!

[nekkidbear]

Squats
135x5
225x3
315x2
365x1
405x1
440x0 FML

Bench Press
135x2x5
185x3
225x2
245x1
265x1
275x2
230x8

Deadlifts
135x2x5
225x5
315x2
405x1
495x2 Most I have pulled in 6 months.

Hack Squats
Sledx10
90x20
140x3x10
Knee made loud pop at end of last set and now my knee is achy. Da fuk.


**** sesh except for deadlifts. Curious as to how my knee is going to feel tomorrow. May drown myself in ibuprofen.