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Upper A1 July 24th 2019
[youtube]5JdONTPx9P0[/youtube]
Flat Bench 187.5, 192.5, 197.5, 200, and 202.5 for 5 reps. Adding 2.5lbs
Weighted Pullup +25, 27.5, 30, 32.5, and 35. Will add 2.5lbs
OHP: Ramped sets 122.5, 127.5, 132.5, 135 and 137.5 for 5 rep; will add 2.5lbs here now.
35lbs for 8, 6 on the left arm. LEft arm 2nd set was 5 reps, then cable curls with 60lb 'coz lol.
Face Pulls 3x12 w 60lbs on cable machine. Will add 2.5lbs and do 3x10 with 62.5lbs
07/26/2019 Lower A1
no vid
Back Squat, Ramped fahves. 280, 285, 290, 295, 300 x 3. Will need to repeat this.
Power Cleans 1x3 w 180 and 2x3 w 170lbs. Lifetime PR on power cleans, and I got it for a triple :)
Good Mornings 3x8 w 125lbs
Upper B July 27th 2019
[youtube]3pOiQ-32TQA[/youtube]
Incline Bench, sets of 5 reps: 185, 187.5, 190, 2 x 192.5 the very last rep was a grinder, so will repeat
Pendlay Rows 3x5 w 165
Unsupported Seated Presses 5x5 w 115/Hammer Curls 3x8 w 40lb DBs. Will repeat, the very last rep was slow. wWill repeat the 40lbs coz failed the last set
Face Pulls 3x10 w 62.5lbs
Good workout, had fun with seated presses today.
07/28/2019 Lower B
[youtube]wyRE8dciluA[/youtube]
Front Squat: Ramped Sets. 5 reps w 230, 235, 2 x 240 failed the 5th set. Felt my form breaking down so I jsut did a 2nd set with 240. The 245 I video taped last week was a max effort, so I'll try not to touch that weight again.
Power Cleans 1 x 3 w 162.5, then 2x3 w 155.
Dumbbell Swings 3x10 w 85lbs.
I'm glad I dropped the 5th set of front squats, if it allows me to work on my power clean and actually workout my posterior chain then it's worth the tradeoff. Additional training volume is only good if it allows you to add weight onto the bar.
Upper A2 July 29th 2019
[youtube]xTd0Gw2eHh0[/youtube]
Flat Bench 227.5 for 3, 200 for 6; Dammit, will do 230lb and drop to like 190 for the 8 rep set.
Hit 67.5+ on Weighted Pullup for 3, and 40+ for 7. Will try the 40lb+ again
OHP: 165lbs for 2 reps PR! 132.5 for 8. Will repeat the 165 but will add 2.5 and do 135lb for 8.
DB Strict Curls 45lbs for 3 reps, 47.5 for 2. 40 for 7 reps. Will try again with these weights
Face Pulls 3x11 w 62.5lbs
07/30/2019 Lower A1
[youtube]rMPnIClSSW8[/youtube]
Back Squat: 325lb for 3, then 285 for 8
Power Cleans 1x3 w 182.5 and 2x3 w 175lbs. Lifetime PR on power cleans, and I got it for a triple :)
Good Mornings 3x10 w 125lbs
Felt strong today. That 325 I could've defo got 1 or 2 more reps, but we're building strength, not testing it.
Upper A1 July 31th 2019
No vid :l
Flat Bench 192.5, 195, 197.5, 200, and 202.5 for 5 reps. I failed the 202.5 Not sure if I should deload to just 200, or do a 10-15% deload for the 5 rep sets.
Weighted Pullup 27.5, 30, 32.5, 35, and 37.5lbs+ for fahves. Adding 2.5lbs
OHP: Ramped sets 127.5, 130, 132.5, 135, and 137.5 for 5 rep; will add 2.5lbs
DB Strict Curls 3x8 w 37.5lbs DBs. Not sure about the progression scheme, should I do 3x8-10 and progress reps once a week and add 1.25lb each DB when I can do 3x10 with a given weight?
Face Pulls 3x12 w 62.5lbs on cable machine. Will do 65lb for 3x10
Failed the bench presses, but good workout overall.
08/01/2019 Lower A1
[youtube]gX0W0rdsBTk[/youtube]
Back Squat, Ramped fahves. 280, 285, 290, 295, 300 x 5. Adding 5lbs :)
Power Cleans 1x3 w 185 and 2x3 w 175lbs. Lifetime PR on power cleans, and I got it for a triple :)
Good Mornings 3x8 w 130lbs
Upper B August 2nd 2019
Incline Bench 3x6 w 185. I failed the last rep of the last set. Still, I'm pretty sure this is some sort of volume PR. I've done a 5x5 with this weight when I incline benched 3x a week, but I know the standard's different when you only do it 1x a week. First time I've lifted 185 for 6 reps on this exercise.
Pendlay Rows 3x5 w 165, will add 2.5lbs
Unsupported Seated Presses 5x5 w 117.5/Hammer Curls 3x8 w 40lb DBs. Slow grindy reps and the 40lb curls actually went quite well. Will add a rep on the hammer curls.
Face Pulls 3x10 w 65lbs
I'm pretty sure I didn't plateau, but I seem to have trouble with increasing my bench presses. Everything else is improving at a predictable rate though... should I deload my bench presses? I don't have the equipment to do weighted dips as a chest exercise, and my sternum hurts whenever I dip with 30 or more pounds anyhow.
Instead of me trying to perfectly chronicle the missing workouts, I'll just type in the last few that I remember.
[youtube]tvwLkpL2ix0[/youtube]
August 5th
[youtube]9ukLA0fDWTE[/youtube]
Bench 215 for 3, 190 for 7
Weighted Pullup, +55lbs for 3, 35+ for 8
OHP 155 for 3, 135 for 6...
DB Strict Curl 46.25lb for 3, 37.5lb for 8
No face pulls, was lazy today.
August 7th
Squat 330 for 2, and couldn't do anything more. Not sure if it was fatigue from the construction work I was doing for the past three days or if that's a true 2RM. I find out next time I do my intensity leg day.
Good morning 2x10, tired af today and was super slow reps :l
August 8
Bench 175, 177.5, 180, 182.5, and 185 for 5
Weighted Pullup +25lbs, 27.5, 30, and 2x32.5lbs for 5
OHP 115-125 in the same fashion
DB strict curl. 2x8 with 37.5lbs. The third set was only 6 reps.
No face pulls again, was lazy.
August 9th
Squats: 255, 260, 265, 270, and 275 for 5
Power Cleans, 1x3 w 165, 2x3 w 157.5
Everything felt super friggin slow and heavy today.
August 10th
Incline Bench. 157.5, 160, 162.5, 165, and 167.5 for 5
Pendlay Row 3x5 w 167.5lbs
Seated Unsupported OHP 5x5 w 105lbs, paired with 3x9 DB Hammer Curls w 40lbs pair
Facepulls: 3x11 w 65lbs.
Overall am snailing through the reps and sets but it's nice to not feel like I'm dying every set I do for once. I'll maintain the gradual weekly weight increases anyhow, 'coz I understand that it's all part of the process to have to deload from time-to-time. Lol, started a new construction job not having done true manual labor in over three years and am shocked that I can't maintain the same training loads ? I lift 6 days a week, I should be deloading if I'm gonna be so stubborn as to lift that often! Alas, I enjoy the feeling of the lifting more than anything and am still stronger than 85% of everyone in the world and everyone in my workplace if that's something I'm worried about. Only have the whole rest of my life to get stronger and set PRs.
Aug 17
Squat, 3x5 w 265, 270, and 275
Bench 3x5 w 175-177.5, and 180
Weighted pullup 3x5 w 25,27.5,30
Good morning 3x10 w 115
Ohp 3x5 115,117.5, and 120
DB Strict Curls 1x9 w 35
Aug 19
Front Squat 3x5 w 225,230,235
Incline Bench 3x5 w 157.5,160,162.5
Pendlay Row 3x5 w 170
Db Swing 3x12 w 80lbs
Seated Ohp 3x5 w 115
DB hammer curls 3x10 w 40
Face Pulls 3x10 w 67.5lbs on cable machine
Aug 21
Squat, 3 w 315, 8 w 280. The struggle was real with the 8, so will repeat that.
Bench 3 w 217.5, 8 w 185. Same deal as the squats
Weighted pullup 3 w +40lbs, 8 w 25lbs
Ohp 3 w 150, 8 w 115
DB Strict Curls 3 w 47.5 and 3 w 42.5lb
Good morning 3x8 w 120
Face Pulls 3 x 10 w 60
I gotta remember now as an intermediate lifter and as someone who's cutting, that I can't be too fixated on adding pounds onto the bar every week :l Great session tho
Aug 26
Front Squat 3x5 w 227.5,232.5,237.5
Incline Bench 3x5 w 165,167.5170
Pendlay Row 3x5 w 172.5
Db Swing 3x12 w 80lbs
Seated Ohp 3x5 w 107.5
DB hammer curls 3x10 w 40
Face Pulls 3x10 w 67.5lbs on cable machine
Aug 29 (vid soon to come)
Squat, 3 w 330 PR!, 4 x 285. Neglected that 280 last week was a struggle. Will have to repeat
Bench 3 w 220, 8 w 185.
Weighted pullup 3 w +50bs, 6 w 35lbs will need to do 27.5/30 x 8 next time
Ohp 3 w 145 8 w 117 5
DB Strict Curls 3 w 47.5 and 3 w 42.5lb
Good morning 3x8 w 125
Face Pulls 3 x 10 w 62.5
Felt great, so I did a PR attempt on squats.
Sept 1 (vid soon to come)
AMRAP BW Pullups x 14
Paused Back Sqauts 2x4 w 285
Incline Bench I got 225 for 1.
[QUOTE=SpeculatorSam;1586868071]Aug 29 (vid soon to come)
Squat, 3 w 330 PR!, 4 x 285. Neglected that 280 last week was a struggle. Will have to repeat
Bench 3 w 220, 8 w 185.
Weighted pullup 3 w +50bs, 6 w 35lbs will need to do 27.5/30 x 8 next time
Ohp 3 w 145 8 w 117 5
DB Strict Curls 3 w 47.5 and 3 w 42.5lb
Good morning 3x8 w 125
Face Pulls 3 x 10 w 62.5
Felt great, so I did a PR attempt on squats.[/QUOTE]
[youtube]EyjkBaN-4ys[/youtube][youtube]tSplWnvmILQ[/youtube]
Sept 5 (vid soon to come)
Squat, 3 w 335 PR!, 8 x 275.
Bench 2.5 w 222.5, 7 w 187.5; need to repeat
Weighted pullup 3 w +52.5bs, 7 w 37.5lbs
Ohp 3 w 147.5 8 w 120
DB Strict Curls 3 w 47.5 and 4 w 37.5lb Might just do a single set or like a top triple then a drop triple
Good morning 3x10 w 125
Face Pulls 3 x 11 w 62.5
Really happy with today's numbers.
Sept 7
Squat, 3x5 w 280, 285, and 290
Bench 3x5 w 185, 187.5, and 192.5
Weighted pullup 3x5 w 27.5, 30, 32.5
Good morning 3x8 w 130
Ohp 3x5 120 122.5, and 127.5
DB Strict Curls 2x9 w 35
Face Pulls 2x12 w 62.5
[youtube]wwAT_oo6SZk[/youtube]
I've kept with a full body 2-3x a week thing, I just got too busy with work to keep typing every other day. I'll try to keep this up to date.
[youtube]1MxLqFfcS8Y[/youtube][youtube]ErlFAmiey5w[/youtube]
Sorry for not posting here. I'll try to do that again. Btw the low reps on OHP is coz 3x5 ramping sets ala Madcow 5x5 stopped working.
Squat 3x5 300-310 last rep was geindy
Larseb Bench 185-190 3x5 This felt easy
Good morning 3x8 w 170 booty blaster 500
Chinup 3x5 45-50 conservative but I'm getting back from weighted pullups so this is fine.
Ohp 3x2 w 155 went fine.
Sorry for not posting here. I'll try to do that again. Btw the low reps on OHP is coz 3x5 ramping sets ala Madcow 5x5 stopped working. I've been cutting for five days; i got 22% body fat and I'm not allowing that.
Squat 3x5 300-310 last rep was geindy
Larseb Bench 185-190 3x5 This felt easy
Good morning 3x8 w 170 booty blaster 500
Chinup 3x5 45-50 conservative but I'm getting back from weighted pullups so this is fine.
Ohp 3x2 w 155 went fine.
Paused Back Squat 3x5 w 255-265; Probably gonna switch to a different squat routine soon.
Larseb Bench 3x5 175-180
DB Swings 3x13 w 95; I've maxed out my dumbbell. Gonna have to invest in some equipment to keep makong progress.
BW Pullups 9 9 13.5
Seated Ohp 3x8 w 107.5; felt easy.
Squat 3x2 w 325; I need speed and power, so switching to doubles now.
Larsen Bench 3 w 220 8 w 195 repeat the 8set failed the last rep
Good morning 5 w 205 2x5 w 195 went fine
Chinup 3 w 82.5lbs 8 w 47.5
Ohp 3x1 w 162.5lbs
Lol, cutting means all weighted calisthenics go up automatically :P Am happy that I'm cutting and still making strength gains all arcoss the board.
Video Soon. To come
Pin Squat 290lbs for 1 use 80-85% of that for your 3x3
Larseb Bench 187.5-192.5 3x5
Good morning 3x8 w 175 but do 165 coz form breakdown
Chinup 3x5 47.5-52.5
Ohp 3x2 w 157.5
3 rounds
Strict Curls w 35lb dbs x 8
Overhead DB Tricep Extent. 32.5lb dbs x 6
Rear Fly 32.5lb dbs x 8
[QUOTE=SpeculatorSam;1593853591]Video Soon. To come
Pin Squat 290lbs for 1 use 80-85% of that for your 3x3
Larseb Bench 187.5-192.5 3x5
Good morning 3x8 w 175 but do 165 coz form breakdown
Chinup 3x5 47.5-52.5
Ohp 3x2 w 157.5
3 rounds
Strict Curls w 35lb dbs x 8
Overhead DB Tricep Extent. 32.5lb dbs x 6
Rear Fly 32.5lb dbs x 8[/QUOTE]
[youtube]st8KDhAVShI[/youtube]
Back Squat 3x8 w 265
Larseb Bench 3x5 182.5
DB Swings 3x14 w 95
BW Pullups 9 9 13.75
35 3x10 Hammer Curl repeat coz you aint got this weight yet
Seated Ohp 3x8 w 107.5 repeat coz quality of reps sucked
Upright Row: 3x10 w 67lbs add a rep
27.5lb. 3x6 DB Skull crushers add a rep
Squat 3x2 w 330
Larsen Bench 3 w 222.5 8 w 195; Time to see where your standard bench is at now :) You've built a fine base on this exercise
Good morning 5 w 195 2x5 w 185
Chinup 3 w 85lbs try again 8 w 50
Ohp 3x1 w 165lbs
Strict Curl 107 x 1
EZ Bar; Overhead Tricep Extenstions 3x6 and Upright Row: 3x10 w 69.5lbs
Pin Squat 3x3 w 247.5
Standard Bench 190-195 3x5 Had to fight the temptation to "just max out bro". Saving that for my intesity workout.
Good morning 3x8 w 165
Chinup 3x5 50-55
Ohp 3x2 w 160 failed the second set. It's time to switch to higher reps, like 8s and 10s and 12s. I'm not making progress on my OHP, so something has to change.
Strict Curl Rest Pause 10 reps w 79.5lbs
DB Preacher Curls 32.5lbs for 5 repz
32.5lb x 6 DB Skull crusher
72lb upright rows. Repeating coz I was rest pausing 3x10.
Not happy thay my OHP stalled. I'll find a new 1RM next week and I'm gonna up the volume on that. Hopefully that with the upright rows and the tricep work should getting my OHP strength up some more. Happy that I'm stronger overall, not happy that strength progression seems to be slowing and I floundered my accesories today so I need more focus there.
Back Squat 3x8 w 265
Bench 3x5 180-185
DB Swings 3x15 w 95
Weighted Chins 95% of A; 40-45lbs
35 3x10 Hammer Curl add 2.5lb; I repeated coz the quality of reps sucked last week
Seated Ohp 3x8 w 107.5 repeating this weight. The quality of reps improved, but not enough to add tension just yet
Upright Row: 3x10 72lbs add 2.5lbs and do 3x8 w 74.5
67lb Overhead Tricep Extensions 3x7 repeat, failed the very last reo.
It's a nice feeling to fail on smaller exercises. It means I'm definitely trying hard enough those. I was super happy that I measured my waistline and discovered that I lost a half inch off my waist.