OHP: 155x5, x5, x3, x3, x3
Dips: BWx10, 10, 10, 10, 7
Supersetted with Pullups: 50 across like 8 sets
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OHP: 155x5, x5, x3, x3, x3
Dips: BWx10, 10, 10, 10, 7
Supersetted with Pullups: 50 across like 8 sets
Did something called the Tillman workout. It's supposed to be 7 rounds of 315DLx7, sprint across width of football field and back twice, and 15 pullups. I subbed 315 trap bar dead, length of a basketball court and back twice and 15 pullups.
Took me 44 mins.
Bench: 175x3, 200x3, 225x7 (****ty)
Rest pause (about 30 secs or 15 deep breaths b/t sets)
Bench: 175x10, x6, x4
Barbell skullcrushers: Barx12, x12, 7
Pullups: 13, 3, 4
Trap Bar: 315x3, 365x5 (paused, not touch & go)
Power cleans: 155x2, 165x2, 175x2, 185x1, 195x1, 205x1, badly missed 220
1-arm snatch: 65x3, 70x3, 75x3, 80x2
Yesterday:
OHP: 135x3, 135x3, 145x8
Rest Pause:
OHP: 115x8, 5, 3
Rows: 105x20 each arm, RP about 7, maybe 5
Tricep Extension: 70x10, RP two more sets
Chinups: 10, RP two more sets
Been sick (again!) and busy. Haven't done anything of consequence @ the gym since the 27th it looks like.
Today:
OHP: 120x5, 135x3, 150x6
30 sec Rest Pause:
OHP: 115x8, 4, 3
DB Rows: 15 each arm,5, 5
Pullups: 10, 2, 2
Overhead Tricep Extensions: 70x8, x4, x4
Back squatted for the first time in AGES. Can't really hit parallel, but don't think I'm too far off. Stayed really light.
135x5, 145x5, 155x5, 165x5, 175x5, 185x5.
Goal is to get to at least 315 by the end of the summer. Should be doable.
Bench--170x5, 195x5, 215x8
135x8-10x5
Pullups--50 (max 10 in one set)
Squats: 135x5, 155x5, 175x5, 195x5 (this last set was actually hard. SOOO pathetic)
Lunges: 135x5x3
OHP: 135x5, 145x5, 155x5
30 pullups (10 max)
So weak right now.
High box squats: 225x5, 235x5, 245x5, 255x5, 265x5, 275x5, 285x2
Trap Bar: 315x5 touch & go
Hang cleans: 165x2, 175x2, 185x2
Bench: 225x5
Bench: 225x7, 225x3x4
Back squats: 185x3, 205x5, 205x3
Hang Cleans: 155x3, 175x2, 185x2, 195x1
Trap Bar Deads: 275x5, 325x8 (belt)
Power cleans: 165x2, 175x2, 185x2
First decent lifting day in a looong time.
OHP: 135x5, 145x5, 155x5, 160x5
DB Rows: 110x15, x10, x10, x10
Dips: 20, 15, 10, 10
Curls w/35s
Press is strong.
DB rows are incredibly strong.
Bench: 220x6 (boo)
Squat: 135x5, 155x5, 175x5
Pullups: 10, 5, 5, 5, 5
OHP: 135x5, 145x5, 155x5, 165x2
Rows: 115x10x3
TBDL: 275x5 (t&g), 315x5 (t&g), 335x8 (no belt, barefoot, pause after each rep)
Power cleans: 155x2, 165x2, 175x2, 185x2, 195x1, missed 2nd rep at 195
Squats: 135x5, 155x5, 175x5, 205x5, 225x4 (so pathetic)
Bench: 135x10, 155x10, 175x10, 195x10, 225x6
SLDL: 135x10, 185x10x2
Light calf raises 3x20, Light leg curls 3x20, 20 hyperextensions
Bench: 135x10, 155x10, 175x10, 225x6
Trap Bar: 225x2, 275x2, 315x2, 340x2, 370x2
OHP: 95x10, 105x10, 115x10, 145x5
Pullups: BW+10x30 reps across a bunch of sets (10 reps was best set)
Tricep pushdowns 3x10
DB Curls: 35x10x3
nice!
Bench: 135x10, 155x10, 185x10, 225x7
Squats: 135x5, 155x4, 185x3, 205x2, 225x1, 235x5 (with like 10 secs b/t the last 2 or 3 reps), 185x5, 185x5
SLDL: 135x10, 185x10, 215x10
Leg Curls 3x10
Calf Raises 3x20
Bench: 135x10, 160x10, 190x10, 225x7
OHP: 95x10, 115x10, 135x7
Tricep Extension
TBDL: 225x2, 275x2
Got kicked out of the gym for using polyeurethane weights on the platform. Guy said I had to use bumper plates. I pointed out that you can't even fit 315 on the bar with bumper plates. He said he didn't care, that was the rule. I didn't put my weights back, threw my towel down & stormed out. ****ing hate that gym SO much.
Finished yesterday's workout from when I was kicked out of my other gym.
TBDL: 225x2, 275x2, 335x5, 335x5
Pullups: BW+12.5 30 reps (10 in first set, mostly 5s thereafter)
Curls: 40sx10, 20 additional reps across several sets
Tri Extensions: 55x10x3
Squat: 170x5, 195x5, 215x5
Bench: 155x5, 185x5, 200x10
Pullups: BW+15x10, x5, x5, x3, x4, x3
Tricep pushdowns: 110x15, x15, x10
OHP: 100x5, 120x5, 135x9, 120x5, 100x8
TBDL: 240d5, 275x5, 315x10
50 pullups across like 10 sets
Some other lat work b/t sets
Friday mornings workout:
Squats: 175x3, 200x3, 225x6, 200x3, 175x7
Bench: 165x3, 195x3, 215x9, 195x3, 170x9
DB Rows: 105x3x10
OHP: 110x3, 125x3, 140x10, 125x3, 110x10
Pullups: BW+20x10, then 40 additional reps in sets of 3 & 4
Tricep Extensions: 65x7x3
Curls w/40s
Squats-190x5, 215x5, 240x5
Bench-175x5, 200x5, 225x7
DB rows-110x10x3
OHP: 115x5, 135x3, 145x10, 135x3, 115x10
TBDL: 275x5, 315x3, 345x10
Tri Ext: 55x10x3
Pullups: BWx10, 6, 6, 6, 6, 6, 6
Decided to go back to 5/3/1 Full Body, as this log is originally named for. Training maxes for this cycle will be squat 260 (probably close to my true max), TBDL 375, Bench 245 & OHP 160.
Squat: 170x5, 195x5, 220x9 (lots of breaths b/t reps 5-9
DB Bench: 70x3x10
Pullups: 10, 7, 5, 4, 4