-
[color=purple][b][size=+3]Friday, September 23, 2011[/size][/b][/color]
[color=blue][b][size=+2]Back:[/size][/b][/color]
[color=red][u][b]Deadlifts:[/b][/u][/color]
465x3
465x2
465x1
I've been stuck on this weight for a while now. I only have two days rest between legs and back so I think I might do fewer sets on leg day. Probably 3 sets on lunges and SLDL's instead of 4.
[color=red][u][b]Barbell Shrugs:[/b][/u][/color](Behind The Back)
330 for 4x15
[color=red][u][b]BB Rows:[/b][/u][/color]
200x5
200x5
205x5
205x5
[color=red][u][b]T-Bar Rows:[/b][/u][/color]
135x20
160x15
165x12
I finally found a good corner in the gym so I might switch back to BB T-Bar Rows.
[color=red][u][b]Chin-Ups:[/b][/u][/color]
BW+15lbs. x 6
BW+17.5lbs. x 5
BW+20lbs. x 5
BW+25lbs. x 5
[color=red][u][b]Lat Pulldowns:[/b][/u][/color](V-Grip)
137.5kg for 3x12
Abs.
-
There are plenty of things to do for DL if you are at a plateau.
First off. Where is your sticking point? Off the floor or at lockout?
Of floor do deficit deads.
At lockout try rack pulls, or do DL w/ Chains/bands. Build that back up more too.
OR. You can look into a PLing routine like some sort of peaking cycle.
Good work btw. DL weight is pretty good.
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[QUOTE=dopamine72;755582293]There are plenty of things to do for DL if you are at a plateau.
First off. Where is your sticking point? Off the floor or at lockout?
Of floor do deficit deads.
At lockout try rack pulls, or do DL w/ Chains/bands. Build that back up more too.
OR. You can look into a PLing routine like some sort of peaking cycle.
Good work btw. DL weight is pretty good.[/QUOTE]
Yeah I think I'm gonna start doing deficits. I've been doing rack pulls. On rack pulls I'm up to 525 for 3x3 and 405x10. But also I'm going to school in West Virginia and theres a rediculous amount of hills and alot of walking to get around that I'm not used to. I think its kind of been affecting me. Usually after leg day I'm sore the daay after if at all and then it gets better each day or by the 2nd day the soreness is completely gone, but since I'm walking so mch I've noticed after leg day and the following days the soreness usually gets worsse each day and I think my legs havnt been completely recovered and ready to go when it comes time to DL and I usually swithc off every week between rackpulls and dl's but ive rackpulled for the past 3 weeks cause my legs were just too sore to dl. and I only have two days between squats and deads. So I think I'm gonna do fewer sets for legs like I said above. How much of a deficit would you suggest?
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[QUOTE=MG5;755941083]Yeah I think I'm gonna start doing deficits. I've been doing rack pulls. On rack pulls I'm up to 525 for 3x3 and 405x10. But also I'm going to school in West Virginia and theres a rediculous amount of hills and alot of walking to get around that I'm not used to. I think its kind of been affecting me. Usually after leg day I'm sore the daay after if at all and then it gets better each day or by the 2nd day the soreness is completely gone, but since I'm walking so mch I've noticed after leg day and the following days the soreness usually gets worsse each day and I think my legs havnt been completely recovered and ready to go when it comes time to DL and I usually swithc off every week between rackpulls and dl's but ive rackpulled for the past 3 weeks cause my legs were just too sore to dl. and I only have two days between squats and deads. So I think I'm gonna do fewer sets for legs like I said above. How much of a deficit would you suggest?[/QUOTE]
Sounds like a bitch with all the extra walking. Lowering volume might be good for sure.
No more than a 4" deficit. That's the sweet spot imo, try 4".
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[color=purple][b][size=+3]Monday, September 26th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Shoulders/Biceps:[/size][/b][/color]
[color=red][u][b]DB Shoulder Press:[/b][/u][/color]
50x15
55x15
60x8
[color=red][u][b]Arnold Press:[/b][/u][/color]
45x9
After my first set of arnold press the fire alarm went off so they had to evacuate the rec center. it sucked. we had to wait like 30 minutes and i lost my pump. db shoulder press was feeling great too.
45x12
45x8
[color=red][u][b]DB Front Raises superset w/ DB Lateral Raises:[/b][/u][/color]
3x10-15
And for some reason I forgot to do BB rear delt raises. all good though theyve been feeling a bit achey lately so maybe it was good to not work them today and jsut give em a little break.
[color=red][u][b]DB Curls:[/b][/u][/color]
35's for 3x8-12
[color=red][u][b]Incline Hammer Curls:[/b][/u][/color]
30's for 3x6
[color=red][u][b]Cable Curls:[/b][/u][/color]
3x8-15
Good workout even though I had to stop for about 30 minutes half way through
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[color=purple][b][size=+3]Tuesday, September 27th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Legs:[/size][/b][/color]
[color=red][u][b]Squats:[/b][/u][/color]
360x3
360x3
360x3
360x2 (Failed on attempt for 3rd rep)
360x1
Next week I'm going to start doing Anderson Squats and in two weeks, if I don't deload that week, I'll start deadlift deficits. Hopefullly doing these will really bump up my squats and deadlift.
[color=red][u][b]DB Lunges:[/b][/u][/color]
55x16
55x12
55x10
[color=red][u][b]Stiff Legged Deadlifts:[/b][/u][/color]
285x8
290x6
290x6
[color=red][u][b]Calf Raises:[/b][/u][/color]
580 for 5x20
Abs.
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[color=purple][b][size=+3]Thursday, September 29th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Chest/Triceps:[/size][/b][/color]
[color=red][u][b]Incline BB Bench:[/b][/u][/color]
150x12 <--- I meant to do 160 for 10. I just counted up the weight wrong. I was wondering why it felt so light.
165x10
175x7
[color=red][u][b]Flat DB Bench:[/b][/u][/color]
These are weak now since I stuck with BB for about a year straight. Glad I'm switching it up now.
85x8
85x7
85x5
[color=red][u][b]Decline BB Bench:[/b][/u][/color]
185 for 3x8
[color=red][u][b]Flat DB Flyes:[/b][/u][/color]
45x12
50x10
55x7-8
[color=red][u][b]Decline Skullcrushers:[/b][/u][/color]
37.5lbs. on each side of EZ Bar x 12
37.5lbs. on each side of EZ Bar x 6-8
37.5lbs. on each side of EZ Bar x 4
[color=red][u][b]Overhead DB Extensions:[/b][/u][/color]
65x12
70x6-8
75x6-8
[color=red][u][b]Tricep Pushdowns:[/b][/u][/color](Rope)
37.5x8-10 plus about 5-7 partials till complete failure (1 Set)
Some pics taken about 15 minutes ago
[IMG]http://i52.tinypic.com/28c0ok9.jpg[/IMG]
[IMG]http://i56.tinypic.com/2u9laa1.jpg[/IMG]
[IMG]http://i53.tinypic.com/15mjw93.jpg[/IMG]
[IMG]http://i51.tinypic.com/jtaru9.jpg[/IMG]
[IMG]http://i54.tinypic.com/10cnonl.jpg[/IMG]
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[color=purple][b][size=+3]Friday, September 30th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Back:[/size][/b][/color]
I realized the other day that ever since Ive started deadlifting I havnt had a single workout where I did not do rackpulls or deadlifts. So today I decided to give my back and legs a little break and just not do rackpulls or deads and just do a bunch of rows, pullups, and pulldowns, and I loved it. I think from now on every so often just through in a day where I don't do either one.
[color=red][u][b]BB Rows:[/b][/u][/color]
185x10
190x8
195x8
[color=red][u][b]BB Shrugs:[/b][/u][/color](Behind The Back)
335x15[color=green][b]<---NEW PR[/B][/COLOR]
340x12
345x10
[color=red][u][b]T-Bar Rows:[/b][/u][/color]
Finally found a really good corner to put the BB in so now I'm doing it BB instead of that dumb machine
215x12
220x10
222.5x8
This is without the weight of the bar. From now on I'll be adding up the weight without the weight from the bar
[color=red][u][b]V-Handle Pull-Ups:[/b][/u][/color]
BWx15
BWx10 plus about 5-6 partials till complete failure
BWx6-8 plus about 5-6 partials till complete failure
When I say till complete failure I mean till I literally can not even pull myself up even an inch.
[color=red][u][b]Lat Pulldowns:[/b][/u][/color]
137.5 kg x 12,10,8
[color=red][u][b]Cable Rows:[/b][/u][/color]
Don't know the weight so I'll just post the number that was on the stack. I'm gonna email the company and ask them about the weight. Or if anyone else that could tell me thatd be nice too.
11 setting x 15
13 setting x 10
15 setting x 8
Abs.
Awesome workout. Pump was rediculous in the traps, middle of my back and lats were feelin huge. I think I'm going to go back to taking a preworkout almost everyday I lift.
-
Nice job bro, those BB rows must be strict and you must be near 90 degrees bent. I bet you can use a lot more weight given your other lifts.
I don't count the weight of the bar on T-Bar rows. I just count the plates lol. Most I've done was 6 plates for 12 I think. Don't really do them that much.
-
Alright ill probably stop counting the bar then. And yeah I'm basically 90 degrees bent when I do rows. I feel it alot more in my back than if im like at a 45 degree angle. I might be wrong but it seems like the range of motion is greater when youre 90 degrees.
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[QUOTE=MG5;759267633]Alright ill probably stop counting the bar then. And yeah I'm basically 90 degrees bent when I do rows. I feel it alot more in my back than if im like at a 45 degree angle. I might be wrong but it seems like the range of motion is greater when youre 90 degrees.[/QUOTE]
Do what feels best for you.
For some reason I like to stay @ about 45 degrees and use a bit of leg drive, but still keep it somewhat strict. I use straps too because I get better MMC this way. I'm able to use 275 for reps fairly strict. I also do cheat rows like babyslayer does and they work for me also. I can do 365 for reps on cheat rows, but it looks a little dumb. Still makes my back big and strong. Oh and I use a wide grip, pinkies on rings.
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Yeah I use a closer grip and I try not to cheat too much. Towards the end of my set ill cheat a bit. I like to try to stay as close to 90 degrees as I can. I use to do kind of like you do and stay aroudn 45 degrees but I feel it alot more in my back when I'm more bent. I guess its all just personal preference and what ever works for you.
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[color=purple][b][size=+3]Monday, October 3rd, 2011[/size][/b][/color]
[color=blue][b][Size=+2]Shoulders/Biceps:[/size][/b][/color]
[color=red][u][b]DB Shoulder Press:[/b][/u][/color]
55x15
60x10-12 <--Not an all time PR, but I couldn't get this late in the summer and a few weeks ago. I'm finally getting my strength back after this cut.
65x8 <--Not an all time PR, but I couldn't get this late in the summer and a few weeks ago. I'm finally getting my strength back after this cut.
[color=red][u][b]Arnold Press:[/b][/u][/color]
45x10 <---Last week only got 9 on my first set
45x8
45x8
[color=red][u][b]Front DB Raises Superset w/ Lateral DB Raises:[/b][/u][/color]
20's for 3x8-12
[color=red][u][b]BB Rear Delt Raises:[/b][/u][/color]
135 for 3x10
[color=red][u][b]DB Curls:[/b][/u][/color]
40's x 10
40's x 8
40's x 6
[color=red][u][b]Hammer Curls:[/b][/u][/color]
40's x 12
40's x 8-10
40's x 6-8
[color=red][u][b]Cable Curls:[/b][/u][/color]
20x10
30x10
30x10
Real happy with this workout. Shoulders got very weak on my cut this summer but strength on DB press is almost back to where it originally was. Not to sure about military press though.
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[color=purple][b][size=+3]Tuesday, October 4th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Legs:[/size][/b][/color]
[color=red][u][b]Anderson Squats:[/b][/u][/color]
225x5
275x3
295x2
305x1
315x1
First time doing these so I was just messing around with the weight trying to find a good weight that I could start out with for 5x3.
And these are a lot harder than I expected. My max squat is somewhere around 425ish and I could only get 315x1 on these.
[color=red][u][b]Squats:[/b][/u][/color]
315 for 2x5
[color=red][u][b]DB Lunges:[/b][/u][/color]
60x15 (15 reps each leg, 30 total lunges)
60x10 (10 reps each leg, 20 total lunges)
60x8 (8 reps each leg, 16 total lunges)
[color=red][u][b]Stiff Legged Deadlifts:[/b][/u][/color]
290x8
290x8
290x6
[color=red][u][b]Calf Raises:[/b][/u][/color]
585x20
585x15
585x15
585x12
585x8-10
Abs.
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[color=purple][b][size=+3]Thursday, October 6th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Chest/Triceps:[/size][/b][/color]
[color=red][u][b]Incline BB Bench:[/b][/u][/color]
170x10
175x8
180x6
[color=red][u][b]Flat DB Bench:[/b][/u][/color]
85x10
85x9-10
85x8-9
[color=red][u][b]Decline BB Bench:[/b][/u][/color]
195x8
195x6-7
195x6-7
[color=red][u][b]Flat DB Flyes:[/b][/u][/color]
50x12
55x10
60x8
[color=red][u][b]Decline Skullcrushers:[/b][/u][/color]
37.5lbs. on each side of EZ Bar x 9
35lbs. on each side of EZ Bar x 7-8
35lbs. on each side of EZ Bar x 6-7
[color=red][u][b]Overhead DB Extensions:[/b][/u][/color]
70x12
75x10-12
80x7-8
[color=red][u][b]Tricep Pushdowns:[/b][/u][/color](Rope)
50x12 plus about 6-7 partials till complete failure. (1 set)
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[color=purple][b][size=+3]Friday, October 7th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Back:[/size][/b][/color]
[color=red][u][b]Deadlift Deficits:[/b][/u][/color]
About a 4 inch deficit.
405 for 3x5.
Weird how just a small deficit can make your legs work a lot more.
[color=red][u][b]BB Shrugs:[/b][/u][/color] (Behind The Back)
340x15
345x12-15
350x12-15
[color=red][u][b]BB Rows:[/b][/u][/color]
195x10
200x8-10
205x8
[color=red][u][b]T-Bar Rows:[/b][/u][/color]
I went apeshiit on these today. Don't what happened but something just kicked in and easily beat last weeks lift.
220x12
225x12
230x12
Still not strong but big improvement from last week. (Weight of bar not included from now on)
[color=red][u][b]V-Handle Pull-Ups:[/b][/u][/color]
BW x 10
BW x 8 plus a few partials till complete failure
BW x 7-8 plus a few partials till complete failure
[color=red][u][b]Lat Pulldowns:[/b][/u][/color]
150x12
162.5x8
162.5x8
Abs
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[color=purple][b][size=+3]Monday, October 10th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Shoulders/Biceps:[/size][/b][/color]
[color=red][u][b]DB Shoulder Press:[/b][/u][/color]
60x15<--Might be a PR for current BW (185)
65x11<--This also might be a PR for my BW right now.
70x4
Don't understand how I can get 65's for 11 and then 70's for only 4. I did mean to only do 3x10,8,6 but 60's and 65's were lighter than I thought so I pushed out a few more reps. Maybe if I just stuck with 60x10 and 65x8 I would have been able to get 70x6.
[color=red][u][b]Behind The Neck Press:[/b][/u][/color](Smith Machine)
45lb. plate + 5lb. plate on each side x 12,10,8,6
[color=red][u][b]Front DB Raises:[/b][/u][/color]
25's x 15
30's x 12
35's x 10
[color=red][u][b]Cable Lateral Raises:[/b][/u][/color]
3x12-15
[color=red][u][b]Rear Delt Flyes:[/b][/u][/color]
15's for 3x12-15
[color=red][u][b]BB Bicep Curls:[/b][/u][/color]
75x10
80x10
85x10
90x10
90x10
[color=red][u][b]Hammer Curls:[/b][/u][/color]
35's x 12
40's x 12
45's x 8-10
50's x 6
Did something to my left shoulder and I feel a bit of pain when I raise it. Gonna really try to make it heal as fast as I can, massage it, ice it. Elevate it when I sleep. Gonna finish up the rest of this week and maybe go a bit lighter on chest day and next I'm going to deload. Great workout though.
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[color=purple][b][size=+3]Tuesday, October 11th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Legs:[/size][/b][/color]
[color=red][u][b]Anderson Squats:[/b][/u][/color]
245x3
250x3
255x3
260x3
265x3
Then I thought I'd just rep 315x3 for the hell of it.
[color=red][u][b]Leg Press:[/b][/u][/color]
390x20
395x15
400x12-15
405x10-12
[color=red][u][b]Calf Raises:[/b][/u][/color]
595x20
595x15-20
595x12-15
595x12
[color=red][u][b]Leg Curls:[/b][/u][/color]
4x20,15,12,10
[color=red][u][b]Leg Extensions:[/b][/u][/color]
4x20,15,12,12
Abs
-
Good liftin man
Hope shoulder heals up. Make sure you go light with the behind the neck stuff
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[QUOTE=pkahnman;764776583]Good liftin man
Hope shoulder heals up. Make sure you go light with the behind the neck stuff[/QUOTE]
Shoulder actually is completely healed up. Pretty weird. I woke up and there was no pain at all anywhere, can move it it any direction and feel nothing so thats real good. And it wasn't because the behind the neck stuff. I noticed it after my very first set of DB shoulder press but I decided to finish my workout anyways. Still deloading next week anyways. Its about that time.
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[color=purple][b][size=+3]Thursday, October 13th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Chest/Triceps:[/size][/b][/color]
[color=red][u][b]Flat BB Bench:[/b][/u][/color]
255x1
260x1
265x1
270x1
275x1
[color=red][u][b]Incline DB Bench:[/b][/u][/color]
95x4
95x2
90x5
65xx12
70x10
[color=red][u][b]Decline BB Bench:[/b][/u][/color]
185x12
190x10
195x8
[color=red][u][b]Close Grip Bench:[/b][/u][/color](Smith Machine)
45lb. plate + 25lb. plate per side x 12
45lb. plate + 25lb. plate + 5lb. plate per side x 10
45lb. plate + 25lb. plate + 5 and 2.5 x 8
[color=red][u][b]Decline Skullcrushers:[/b][/u][/color]
25 lbs. per side (EZ Bar) x 12,10,8
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[QUOTE=MG5;764918453]Shoulder actually is completely healed up. Pretty weird. I woke up and there was no pain at all anywhere, can move it it any direction and feel nothing so thats real good. And it wasn't because the behind the neck stuff. I noticed it after my very first set of DB shoulder press but I decided to finish my workout anyways. Still deloading next week anyways. Its about that time.[/QUOTE]Good news
-
^ ^ ^
Yeah, Im really glad im deloading next week though. My elbows were killin me today. On bench and all tricep exercises they were just so achey and sore. I'm not even sure if I should bother going to the gym next week to deload, maybe just not go at all. Might need to get some joint support too.
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[color=purple][b][size=+3]Friday, October 14th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Back:[/size][/b][/color]
[color=red][u][b]Rackpulls:[/b][/u][/color]
535 for 3x3[color=green][b]<--NEW PR[/B][/COLOR]
[color=red][u][b]DB Rows:[/b][/u][/color]
105x12
110x12
120x12[color=green][b]<--NEW PR (I think?)[/B][/COLOR]
[color=red][u][b]Cable Rows:[/b][/u][/color]
162.5x15
175x15
187.5x10-12
[color=red][u][b]Weighted Pull-Ups:[/b][/u][/color]
BW+25lbs. x 8
BW+25lbs. x 6
BW+25lbs. x 5-6
Still suck at these so bad.
[color=red][u][b]DB Shrugs:[/b][/u][/color]
120's for 3x15 (Held it for a bit at the top of each rep)
[color=red][u][b]Lat Pulldowns:[/b][/u][/color](Underhand)
150x15
162.5x12-15
175x8
Abs.
I'm not going to log anything again until I go back to lifting again on the 24th. I'm deloading next week so its not even worth logging anything since I'm just going real light.
-
Wow, im doing back today too, and i got a deload next week too, what a coincidence lol
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[color=purple][b][size=+3]Monday, October 24th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Shoulders/Biceps:[/size][/b][/color]
[color=red][u][b]BB Military Press:[/b][/u][/color]
140x11
145x7
150x5
155x3
These continue to suck but my db shoulder press is going up. I just dont give a sh*t anymore about bb military press.
[color=red][u][b]Behind The Neck Press:[/b][/u][/color]
45lb. plate + 7.5lbs on each side x 11,8,6,6
[color=red][u][b]DB Lateral Raises:[/b][/u][/color]
25's x 15,12,10,8
[color=red][u][b]BB Rear Delt Raises:[/b][/u][/color]
135x12
140x10
145x8
[color=red][u][b]BB Bicep Curls:[/b][/u][/color]
105x12
110x7-8
110x5
[color=red][u][b]Hammer Curls:[/b][/u][/color]
45's x 12,10,8
[color=red][u][b]Preacher Curls:[/b][/u][/color]
27.5 lbs. on each side of EZ bar x 8
27.5 lbs. on each side of EZ Bar x 5
25lbs. on each side of EZ Bar x 5-6
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[color=purple][b][size=+3]Tuesday, October 25th, 2011[/size][/b][/color]
[color=blue][b][size=+2]Legs:[/size][/b][/color]
[color=red][u][b]Anderson Squats:[/b][/u][/color]
250x3
260x3
265x3
270x3
275x3
[color=red][u][b]Leg Press:[/b][/u][/color]
410x15
415x12
420x10
425x8
[color=red][u][b]Leg Extensions:[/b][/u][/color]
100kg x 15
112.5kg x 15
125kg x 12
[color=red][u][b]Leg Curls:[/b][/u][/color]
75kg x 20
87.5kg x 15
100kg x 12
[color=red][u][b]Calf Raises:[/b][/u][/color]
600x20
600x12-15
600x12
Abs.
-
Aware me on anderson squats.
Also, why no love for strict press? Its the king of upper body movements imo. Would be sad if you stopped doing it.
Good work brah.
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[QUOTE=dopamine72;771683973]Aware me on anderson squats.
Also, why no love for strict press? Its the king of upper body movements imo. Would be sad if you stopped doing it.
Good work brah.[/QUOTE]
I'm still going to do them, but I'm just going to stop getting pissed and surprised if I move pussy weight. I'm just not gonna care at all about how much weight I'm doing. All my lifts are going up besides military press. And anderson squats are squats starting at the bottom portion of the squat. So I set the safety bars at a certain height, get under the bar, and push the weight up. Its to help getting out of the hole.
Heres a vid. I start a little lower than this guy does.
[youtube]FV3Og-f800w[/youtube]
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Will have to try those Anderson squats fo sho after this Russian program I'm doing. Are they tougher than normal back squats?
Also, try 6x3 for strict overhead press (6 sets of 3) then add in higher reps at the end, like 3x10 or something. Do it 2x a week and start lighter and try and add weight every other time on the heavy triples. Boring, but it works for me. Mainly doing that and then heavy singles got mine to 215. SOHP needs high volume/frequency/intensity imo.
You can even do it 3x a week I bet. But probably lower the volume a bit.
