-
I'm back squatting and benching and all of that starting on Saturday. It'll be 6x3+2x2 and onwards. I'm going to keep up glute and core work, and I've decided to swap out deadlifts entirely.
[size=3][b]01/21/15[/b][/size]
[b]Bulgarian Split Squat[/b]
- warm up
- 3 x 185 x 8
[b]Ab Wheel w/ 5-Count Pause[/b]
- 3 x Body Weight x 8
Super-set with:
[b]Hyperextensions[/b]
- Body Weight x 12 -- 30 count pause on the last rep
- 2 x 25 x 12 -- 30 count pause on the last rep
-
[size=3][b]01/24/15[/b][/size]
Worked up to an easy 445x3 on low bar but my back still hurt, had to stop.
Did a couple of bench singles at 315. Tried high bar squatting and block pulls to see how they treated my back (both better). Finished with 3x10 behind-the-neck pull ups.
I think I will do high bar/bench and FS/block pulls with some core work this week and give low bar another go after. If it's still a no-go, I'll sub high bar in for a while.
-
[size=3][b]01/25/15[/b][/size]
Did front squats and block pulls, ended with ab wheel.
-
OK, things have been a bit of a mess lately. Dropping the ego (and Hepburn, something I really wanted to see through). What I need right now is more adaptable programming.
Physio cleared me to do pain free squats, so I'm going to do is focus on front squats and high bar squats, with low bar and block pulls saved for better days. I also need room to shuffle the days around without killing my programming.
[size=3][b]01/28/15[/b] — Day 1[/size]
[b]Front Squat w/ 5-Count Pause[/b]
- warm up
- 325x3
- 345x3
- 345x3
- 355x3
INOL: 0.79
[b]Bench Press[/b]
- warm up
- 285x3
- 285x3
- 285x3
- 285x3
INOL: 0.60
[b]Dumbbell Row[/b]
- 3 x 110 x 8
[b]Bulgarian Split Squat[/b]
- 3 x 185 x 5
-
[size=3][b]01/29/15[/b] — Day 2[/size]
[b]High-Bar Back Squat w/ 5-Count Pause[/b]
- warm up
- 325x3
- 345x3
- 345x3
- 345x3
- 345x3
INOL: 0.95
[b]Bench Press w/ 3-Count Pause[/b]
- warm up
- 275x3
- 275x3
- 275x2
INOL: 0.40
[b]Mixed Grip Static Hold[/b]
- 495 -- 15 seconds
- 495 -- 14 seconds
- 495 -- 20 seconds
- 495 -- 20 seconds
Lot weaker here. My best hold is 495 for 40 seconds.
[b]Long-Lever Plank[/b]
- 2 x 55 -- 30 counts
[b]Side Plank[/b]
- 2 x 45 -- 30 counts
[b]Reverse Plank[/b]
- 2 x 100 -- 60 counts
-
I need to start limiting sets by form breakdown more.
[size=3][b]01/31/15[/b] — Day 3[/size]
[b]Front Squat w/ 5-Count Pause[/b]
- warm up
- 325x3
- 335x3
- 345x3
INOL: 0.52
[b]Bench Press[/b]
- warm up
- 285x3
- 290x2
- 290x2
- 290x2
INOL: 0.48
[b]Wide Grip BTN Pull Ups[/b]
- 3 x 10 x 8
[b]Low-Bar Back Squat From Pins w/ Monster-Mini Around Knees[/b]
- 3 x 135 x 5
- 225 x 3
-
[size=3][b]02/01/15[/b] — Day 4[/size]
[b]Low-Bar Back Squat w/ Monster-Mini Around Knees and 3-Count Pause[/b]
- 135 x 3
- 225 x 3
- 3 x 315 x 3
[b]Ab Wheel Rollouts[/b]
- 3 x Body Weight x 10
[b]Hyperextension Hold[/b]
- 3 x Body Weight -- 30 counts
[b]Low-Bar Back Squat w/ Monster-Mini Around Knees[/b]
- 135 x 3
- 225 x 3
- 315 x 3
- 135 x 5
-
Glute work has made my left hip flexor pretty tender. Did some extra dynamic stretching and band distraction before squatting, but I need to keep an eye on that.
[size=3][b]02/04/15[/b] — Day 1[/size]
[b]Front Squat w/ 3-Count Pause[/b]
- warm up
- 325x3
- 345x3
- 365x3
- 370x2
INOL: 0.88
[b]Bench Press[/b]
- warm up
- 285x3
- 290x3
- 290x2
- 290x2
INOL: 0.53
[b]Dumbbell Row[/b]
- 3 x 110 x 8
Ditched the straps for the rows.
-
[size=3][b]02/05/15[/b] — Day 2[/size]
Going to try loading low-bar a bit today. Still taking it easy for now.
[b]Low-Bar Back Squat w/ Monster-Mini Around Knees and 3-Count Pause[/b]
- warm up
- 315 x 3
- 365 x 3
- 405 x 3
- 425 x 3
- 435 x 3
INOL: 0.50
Glute attachment is kind of tender. Hip flexor was better today.
[b]Spoto Press[/b]
- warm up
- 275 x 3
- 275 x 3
- 275 x 3
- 275 x 3
- 275 x 3
INOL: 0.80
[b]Mixed Grip Static Hold[/b]
- 495 -- 19 seconds
- 495 -- 17 seconds
Bit too tired to maintain the lockout position.
[b]Dead Hangs[/b]
- 3 x Body Weight -- 30 counts
[b]Plank Complex[/b] (left side -> normal -> right side -> normal)
- 3 x Body Weight -- 20 counts
-
[size=3][b]02/07/15[/b] — Day 3[/size]
[b]Front Squat w/ 3-Count Pause[/b]
- warm up
- 315 x 1
- 355 x 1
- 385 x 1
- 405 x 1
INOL: 0.73
[b]Bench Press[/b]
- warm up
- 275 x 5
- 275 x 5
- 275 x 2
- 275 x 4
INOL: 0.71
[b]Wide Grip BTN Pull Ups[/b]
- 3 x 10 x 10
[size=3][b]02/08/15[/b] — Day 4[/size]
Taking it easy today, just grip and core. I need to recover a bit.
[b]Grippers[/b]
- #2 -- 5 counts
- #2.5 x 0
- 2 x #2 -- 5 counts
- #2 x 1
- #2 x 0
- 3 x #1.5 x 5
[b]Kneeling Ab Wheel Rollouts[/b]
- 3 x Body Weight x 8
[b]Hyperextensions[/b]
- 3 x Body Weight -- 10 counts x 5
[b]One Handed Dead Hangs[/b]
- Body Weight -- 10 seconds
- Body Weight -- 12 seconds
- Body Weight -- 15 seconds
Not much time today, and coming in with low sleep. Just getting the work in and clocking out.
[size=3][b]02/11/15[/b] — Day 1[/size]
[b]Front Squat w/ 3-Count Pause[/b]
- warm up
- 325 x 3
- 325 x 3
- 325 x 3
INOL: 0.45
[b]Bench Press[/b]
- warm up
- 285 x 3
- 285 x 3
- 290 x 3
INOL: 0.46
[b]Dumbbell Row[/b]
- 3 x 110 x 8
Volume you say?
[size=3][b]02/12/15[/b] — Day 2[/size]
[b]Low-Bar Back Squat w/ Monster-Mini Around Knees and 3-Count Pause[/b]
- warm up
- 405 x 3
- 425 x 3
- 445 x 3
- 405 x 3
- 405 x 3
INOL: 0.81
[b]Bench Press[/b]
- warm up
- 285 x 3
- 290 x 3
- 295 x 3
- 300 x 2
- 300 x 2 -- I keep cramping/losing position
- 300 x 3 -- There we go
- 285 x 3
- 285 x 3
INOL: 1.24
[b]One Handed Dead Hangs[/b]
- 3 x Body Weight -- 20 seconds
[b]Standing Ab Wheel Isometric w/ Bands (1 monster mini, 1 mini)[/b]
- 3 x Body Weight -- 5 counts
Doing full roll outs is really fun, even if I'm cheating them.
[b]Hyperextension Hold[/b]
- 2 x 25 -- 30 seconds
- 1 x 25 -- 45 seconds
-
[size=3][b]02/14/15[/b] — Day 3[/size]
[b]Front Squat w/ 3-Count Pause[/b]
- warm up
- 325 x 3
- 325 x 3
- 325 x 3
INOL: 0.45
[b]Bench Press w/ Feet Up[/b]
- warm up
- 225 x 3
- 245 x 3
- 265 x 3
- 275 x 3
- 275 x 3
- 280 x 1
- 280 x 3
- 285 x 2
I had a hunch that my bench wasn't stable enough and this variation just about confirmed it. When I'm really careful, the set is easy, but I struggled on a lot of these sets just because I was sloppy.
Going to continue using feet up until I'm a bit more consistent.
[b]Wide Grip BTN Pull Ups[/b]
- 3 x 10 x 10
-
[size=3][b]02/15/15[/b] — Day 4[/size]
[b]Low-Bar Back Squat w/ Monster-Mini Around Knees and 3-Count Pause[/b]
- warm up
- 405 x 3
- 405 x 3
- 405 x 5
INOL: 0.52
[b]Sumo Deadlift off of 3" Blocks[/b]
- warm up
- 495 x 1
- 535 x 1
- 565 x 8
[b]One Handed Dead Hangs[/b]
- 3 x Body Weight -- 25 seconds
[b]Standing Ab Wheel Rollouts w/ Bands (1 monster mini, 1 mini)[/b]
- 3 x Body Weight x 5
[b]Hyperextension Hold[/b]
- 3 x 25 -- 60 seconds
[size=3][b]02/18/15[/b] — Day 1[/size]
[b]Front Squat w/ 3-Count Pause[/b]
- warm up
- 325 x 3
- 335 x 3
- 345 x 3
INOL: 0.52
[b]Bench Press w/ Feet Up[/b]
- warm up
- 275 x 3
- 280 x 3
- 285 x 3
I'd like to hit 300x3 on these.
[b]Dumbbell Row[/b]
- 3 x 110 x 8
[size=3][b]02/19/15[/b] — Day 2[/size]
Started low bar squats but my hips weren't having it, too much pain in the hole. I think I need to take a light week after this.
[b]Board Press (1 Board)[/b]
- warm up
- 285 x 2
- 305 x 2
- 315 x 2
- 325 x 2
- 335 x 1
-
[size=3][b]02/21/15[/b] — Day 3&4[/size]
Catching up for last day, then taking a light week.
[b]Low-Bar Back Squat w/ 3-Count Pause[/b]
- warm up
- 405 x 3
- 425 x 3
- 445 x 3
- 455 x 3
INOL: 0.78
[size=3][b]02/24/15[/b] — Deload[/size]
[b]Bulgarian Split Squat[/b]
- 3 x 185 x 8
[b]Banded Hip Abduction[/b]
- 3 x 12
[b]Standing Ab Wheel Rollouts w/ Bands (1 monster mini, 1 mini)[/b]
- 3 x Body Weight x 6
[b]Hyperextensions[/b]
- 3 x 35 x 20
Also did grippers. #2.5 close and some holds with #2.
-
[size=3][b]02/26/15[/b] — Deload[/size]
[b]Low-Bar Squat[/b]
- warm up
- 405 x 3
- 3 x 405 x 1
[b]Strict Curls[/b]
- 3 x 85 x 5
And some push ups.
-
[size=3][b]03/02/15[/b] — Week 1 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 2
[b]Bench Press w/ Feet Up[/b]
- warm up
- 275 x 3
- 285 x 2
- 285 x 3
[b]Beltless Conventional Deadlift w/o touching the ground and 5-Count Pause[/b]
- 155 x 5
- 245 x 5
- 3 x 315 x 5
-
[size=3][b]03/04/15[/b] — Week 1 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 3
[b]Board Press (1 Board)[/b]
- warm up
- 275 x 3
- 295 x 3
- 315 x 2
- 315 x 1
[b]Hyperextensions[/b]
- 3 x Body Weight x 30
-
[size=3][b]03/06/15[/b] — Week 1 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 2
[b]Bench Press w/ Feet Up[/b]
- warm up
- 280 x 3
- 285 x 3
- 290 x 2
[b]Wide Grip BTN Pull Ups[/b]
- 3 x 15 x 8
-
[size=3][b]03/09/15[/b] — Week 2 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 4
[b]Incline Bench[/b]
- warm up
- 225 x 5
- 225 x 2
- 225 x 3
My incline needs work.
[b]Beltless Floating Conventional Deadlift w/ 5-Count Pause[/b]
- 2 x 325 x 5
-
[size=3][b]03/11/15[/b] — Week 2 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 2
[b]Board Press (1 Board)[/b]
- warm up
- 275 x 2
- 295 x 2
- 315 x 2
-
[size=3][b]03/13/15[/b] — Week 2 RSR[/size]
God save me today.
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 5
[b]Bench Press w/ Feet Up[/b]
- warm up
- 280 x 3
- 285 x 3
- 290 x 2
[b]Wide Grip BTN Pull Ups[/b]
- 3 x Body Weight x 8
[b]Standing Ab Wheel w/ Bands (1 monster mini, 1 mini)[/b]
- 3 x Body Weight x 5
-
I've decided to work on incline more since it's disproportionately weak. I'm shifting from incline/board/feet-up on M/W/F to incline/feet-up/incline, I'm a bit too fatigued to make the board work that useful anyway.
[size=3][b]03/16/15[/b] — Week 3 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 2
[b]Incline Bench[/b]
- warm up
- 225 x 3
- 225 x 5
- 225 x 5
-
[size=3][b]03/18/15[/b] — Week 3 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 6
Did grippers in the evening.
[size=3][b]03/20/15[/b] — Week 3 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 2
[b]Incline Bench[/b]
- warm up
- 2 x 225 x 5
- 225 x 4
[b]Wide Grip BTN Pull Ups[/b]
- 3 x 15 x 8
[b]Standing Ab Wheel w/ Bands (1 monster mini, 1 mini)[/b]
- 3 x Body Weight x 7
[size=3][b]03/23/15[/b] — Week 4 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 5 x 450 x 5
[b]Incline Bench[/b]
- warm up
- 3 x 225 x 5
[b]One Handed Dead Hangs[/b]
- Body Weight -- 16 seconds
- Body Weight -- 17 seconds
- Body weight -- 20 seconds
[size=3][b]03/25/15[/b] — Week 4 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 2
These went really well today. Only two minutes rest between sets and I was just knocking them out.
-
[size=3][b]03/27/15[/b] — Week 4 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 455 x 1
- 4 x 475 x 4
[b]Bench Press w/ Feet Up[/b]
- warm up
- 280 x 3
- 285 x 3
- 290 x 2
[size=3][b]03/30/15[/b] — Week 5 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 2
[b]Incline Bench[/b]
- warm up
- 230 x 3
- 230 x 5
- 230 x 4
Grippers in the evening.
-
[size=3][b]04/01/15[/b] — Week 5 RSR[/size]
Back was acting up, so I did light deficit SLDLs, banded hip abduction, and ab wheel rollouts instead.
[size=3][b]04/03/15[/b] — Week 5 RSR[/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 375 x 2
- 405 x 2
- 455 x 1
- 485 x 1
- 505 x 3
Also did grip work, hip external rotation, planks, and some push ups, mostly to appease my back. Cutting the program off now.
[size=3][b]04/04/15[/b][/size]
[b]Hyperextensions[/b]
- 5 x Body Weight x 20
[b]Stir The Pot[/b]
- 5 x Body Weight x 5
[size=3][b]04/05/15[/b][/size]
[b]Reverse-Hyperextensions[/b]
- 5 x Body Weight x 20
[size=3][b]04/06/15[/b][/size]
[b]Cat-Camel[/b]
- 1 x 10
[b]McGill Curl-up[/b]
- 3 x 8 counts
[b]Cat-Camel[/b]
- 1 x 10
[b]Reverse-Hyperextensions[/b]
- 5 x Body Weight x 20
[size=3][b]04/07/15[/b][/size]
[b]Cat-Camel[/b]
- 1 x 10
[b]McGill Curl-up[/b]
- 3 x 10 counts
[b]Cat-Camel[/b]
- 1 x 10
[b]Reverse-Hyperextensions[/b]
- 5 x Body Weight x 20
Later:
[b]Bulgarian Split Squat[/b]
- warm up
- 3 x 195 x 5
[b]Floor Press[/b]
- warm up
- 275 x 5
- 285 x 5
- 295 x 5
[b]Block Pull[/b]
- warm up
- 425 x 1
- 515 x 1 + 15 count hold
- 535 x 1 + 10 count hold
- 560 x 1 + 15 count hold
-
[size=3][b]04/08/15[/b][/size]
[b]Cat-Camel[/b]
- 1 x 10
[b]McGill Curl-up[/b]
- 3 x 10 counts
[b]Reverse-Hyperextensions[/b]
- 5 x Body Weight x 20
-
[size=3][b]04/09/15[/b][/size]
[b]Cat-Camel[/b]
- 1 x 10
[b]McGill Curl-up[/b]
- 3 x 10 counts
[b]Bird Dog[/b]
- 3 x 16 counts
[b]Side Plank[/b]
- 3 x 8 counts
[b]Reverse-Hyperextensions[/b]
- 5 x Body Weight x 20
[b]Cat-Camel[/b]
- 1 x 10
Later:
[b]Banded Hip External Rotation[/b]
- 3 x Monster-Mini x 12
[b]Close-grip Bench[/b]
- warm up
- 275 x 3
- 265 x 5
- 255 x 6
[b]Weighted Hangs[/b]
- warm up
- 3 x 180 -- 15 counts
-
[size=3][b]04/10/15[/b][/size]
[b]Cat-Camel[/b]
- 1 x 10
[b]Bird Dog[/b]
- 3 x 16 counts
[b]McGill Curl-up[/b]
- 3 x 8 counts
[b]Side Plank[/b]
- 3 x 8 counts
[b]Reverse-Hyperextension Hold[/b]
- 10 x Body Weight -- 10 counts
[b]Cat-Camel[/b]
- 1 x 10
-
Few things going on:
- Swamped with finals
- Back is STILL bothering me, and keeping me from training as effectively as I can
So, I'm not going to start the program I wrote up until after finals. I'm planning to start it Apr 27th. To address both points above, I'm [b]cutting out low bar squats and all pulls[/b] at least until I start the next program (maybe even then). I'll do some single leg/GHR/hypers and bench (lower arch variations) in the meantime to keep up strength and hopefully help rehab.
I'm also hoping to autoregulate by form better. There's a pretty decent margin between what I can accomplish with strict form and with some breakdown that I should work on closing to improve safety. This will be a challenge for me.
[size=3][b]04/12/15[/b][/size]
[b]Cat-Camel[/b]
- 1 x 10
[b]Bird Dog[/b]
- 3 x 16 counts
[b]McGill Curl-up[/b]
- 3 x 8 counts
[b]Side Plank[/b]
- 3 x 8 counts
[b]Reverse-Hyperextension Hold[/b]
- 10 x Body Weight -- 10 counts
[b]Hip Airplanes[/b]
- 3 x Body Weight x 5
[b]Cat-Camel[/b]
- 1 x 10
-
[size=3][b]04/13/15[/b][/size]
[b]Cat-Camel[/b]
- 1 x 10
[b]Bird Dog[/b]
- 3 x 16 counts
[b]McGill Curl-up[/b]
- 3 x 8 counts
[b]Side Plank[/b]
- 3 x 8 counts
[b]Reverse-Hyperextension Hold[/b]
- 10 x Body Weight -- 10 counts
[b]Hip Airplanes[/b]
- 3 x Body Weight x 5
[b]Cat-Camel[/b]
- 1 x 10
-
[size=3][b]04/15/15[/b][/size]
[b]Cat-Camel[/b]
- 1 x 10
[b]Bird Dog[/b]
- 3 x 16 counts
[b]McGill Curl-up[/b]
- 3 x 8 counts
[b]Side Plank[/b]
- 3 x 10 counts
[b]Reverse-Hyperextension Hold[/b]
- 10 x Body Weight -- 10 counts
[b]Hip Airplanes[/b]
- 3 x Body Weight x 5
[b]Cat-Camel[/b]
- 1 x 10
Later:
[b]Bulgarian Split Squat[/b]
- 3 x 185 x 8
[b]Incline Bench Press[/b]
- warm up
- 230 x 3
- 230 x 3
- 230 x 4
I improved my incline technique today. I wasn't flaring enough until the last set. Felt much better in the hole that way.
[b]Sternum Pull Up[/b]
- Body Weight x 10
- Body Weight x 9
- Body Weight x 7
-
[size=3][b]04/17/15[/b][/size]
[b]Floor Press[/b]
- warm up
- 280 x 5
- 290 x 5
- 300 x 4
[b]Stir-the-Pot[/b]
- Body Weight x 5
- Body Weight x 6
- Body Weight x 8
[b]Weighted Hangs[/b]
- 2 x 180 -- 15 counts
- 180 -- 20 counts
[size=3][b]04/18/15[/b][/size]
[b]Cat-Camel[/b]
- 1 x 10
[b]Bird Dog[/b]
- 3 x 16 counts
[b]McGill Curl-up[/b]
- 3 x 10 counts
[b]Side Plank[/b]
- 3 x 12 counts
[b]Hip Airplanes[/b]
- 3 x Body Weight x 5
[b]Reverse-Hyperextension Hold[/b]
- 3 x Body Weight -- 60 seconds
[b]Cat-Camel[/b]
- 1 x 10
-
[size=3][b]04/19/15[/b][/size]
[b]Bulgarian Split Squat[/b]
- warm up
- 3 x 190 x 8
[b]Incline Bench[/b]
- warm up
- 3 x 230 x 5
[b]Wide Grip BTN Pull Ups[/b]
- 15 x 10
- 15 x 8
- 15 x 8
Made my pull ups stricter by focusing on keeping a neutral back.
-
Done finals.
[size=3][b]04/25/15[/b][/size]
[b]Bulgarian Split Squat[/b]
- 3 x 195 x 8
[b]Floor Press[/b]
- warm up
- 280 x 5
- 290 x 5
- 300 x 3
[b]Stir-the-Pot[/b]
- 3 x Body Weight x 12
-
[size=3][b]04/28/15[/b][/size]
[b]High Bar Squat (Beltless)[/b]
- warm up
- 275 x 6
- 295 x 6
- 305 x 6 @ 8
- 295 x 6
- 295 x 6
- 295 x 6
[b]Bench Press[/b]
- warm up
- 235 x 6
- 245 x 6
- 260 x 6 @ 8
- 250 x 6
- 250 x 6
[b]Dumbbell Row[/b]
- 3 x 110 x 8
-
[size=3][b]04/30/15[/b][/size]
[b]Front Squat[/b]
- warm up
- 275 x 6
- 295 x 6
- 315 x 6 @ 8
- 305 x 5
[b]Bench Press[/b]
- warm up
- 245 x 6
- 255 x 6
- 265 x 6 @ 8
- 255 x 6
[b]SLDL (Beltless)[/b]
- 3 x 315 x 5
[b]Stir the Pot[/b]
- 3 x Body Weight x 10
-
[size=3][b]05/02/15[/b][/size]
[b]High Bar Squat (Beltless)[/b]
- warm up
- 275 x 6
- 295 x 6
- 315 x 6
- 325 x 6 @ 8
- 325 x 6 -- [i]Forgot to drop the weight.[/i]
- 315 x 6
[b]Bench Press[/b]
- warm up
- 250 x 6
- 260 x 6 @ 8
- 250 x 5
[b]Wide Grip BTN Pull Ups[/b]
- 3 x 15 x 8
-
[size=3][b]05/03/15[/b][/size]
[b]Front Squat[/b]
- warm up
- 275 x 6
- 295 x 6
- 315 x 6 @ 9
[b]Close-Grip Bench[/b]
- 3 x 225 x 8
[b]Sumo Deadlift[/b]
- warm up
- 405 x 1
- 445 x 1
- 485 x 8
Quad fatigue didn't help me any.
-
[size=3][b]05/05/15[/b][/size]
Hips a bit tender today.
[b]High Bar Squat (Beltless)[/b]
- warm up
- 280 x 6
- 290 x 6
- 300 x 6
- 310 x 6
- 320 x 6
- 330 x 10 @ 9 -- [i]Got tired of increasing the weight.[/i]
- 330 x 6
Weird session today. The 280-300 sets were much more difficult than the 310-330 ones.
[b]Bench Press[/b]
- warm up
- 245 x 6
- 265 x 6
- 275 x 6 @ 9
- 260 x 6
- 260 x 6
[b]Dumbbell Row[/b]
- 110 x 8
- 2 x 120 x 8
-
[size=3][b]05/07/15[/b][/size]
[b]Front Squat[/b]
- warm up
- 275 x 6
- 295 x 6
- 320 x 6 @ 9
I lost my grip and tweaked my wrist a bit, so no back off sets. Should be fine to bench with wraps.
[b]Bench Press[/b]
- warm up
- 255 x 6
- 270 x 6
- 280 x 6 @ 9
- 265 x 6
- 265 x 6
[b]SLDL from Blocks (Beltless)[/b]
- warm up
- 315 x 5
- 365 x 5
- 405 x 3
- 365 x 5
- 365 x 5
- 365 x 5
I'm trying to emphasize effective hip extension while minimizing low back strain, so I'm all over the place for now.
In the end, 5x5 with 365 seems like a good point to stick around. Now I want to make sure I can do it without any compensations.
[b]Stir the Pot[/b]
- 3 x Body Weight x 10
Did some banded hip abduction as well.
-
[size=3][b]05/09/15[/b][/size]
[b]High Bar Squat (Beltless)[/b]
- warm up
- 295 x 6
- 315 x 6
- 325 x 6 @ 9
- 310 x 6
[b]Bench Press[/b]
- warm up
- 255 x 6
- 265 x 6
- 275 x 6 @ 9
- 260 x 6
- 260 x 6
[b]Wide Grip BTN Pull Ups[/b]
- 3 x 15 x 8
-
[size=3][b]05/10/15[/b][/size]
[b]Front Squat[/b]
- warm up
- 275 x 6
- 295 x 6
- 315 x 6 @ 9
[b]Close-Grip Bench[/b]
- warm up
- 2 x 230 x 8
- 230 x 10
[b]SLDL from Blocks (Beltless)[/b]
- warm up
- 315 x 5
- 325 x 5
- 335 x 5
[b]Strict Curls[/b]
- 85 x 8
- 2 x 85 x 6
-
[size=3][b]05/12/15[/b][/size]
[b]High Bar Squat (Beltless)[/b]
- warm up
- 305 x 5
- 320 x 5
- 335 x 5
- 345 x 5 @ 9
[b]Bench Press[/b]
- warm up
- 265 x 5
- 280 x 5
- 290 x 3 @ 9 -- [i]Big misgroove after unracking, I should've reset.[/i]
[b]Dumbbell Row[/b]
- 3 x 120 x 8
And some banded hip abduction.
-
[size=3][b]05/14/15[/b][/size]
[b]Front Squat[/b]
- warm up
- 285 x 5
- 305 X 5
- 325 x 5
- 335 x 5 @ 9
[b]Bench Press[/b]
- warm up
- 265 x 5
- 275 x 5
- 285 x 5 @ 9
[b]SLDL from Blocks (Beltless)[/b]
- warm up
- 340 x 5
- 350 x 5
- 360 x 8
[b]Stir the Pot[/b]
- 3 x Body Weight x 10
-
[size=3][b]05/16/15[/b][/size]
I think the volume is starting to catch up with me. Feeling awful this week. Next three weeks will be even harder.
[b]High Bar Squat (Beltless)[/b]
- warm up
- 295 x 5
- 315 x 5
- 335 x 5
- 345 x 5 @ 9
[b]Bench Press[/b]
- warm up
- 265 x 5
- 275 x 5
- 290 x 4 @ 9
[b]Wide Grip BTN Pull Ups[/b]
- 3 x 20 x 10
[size=3][b]05/17/15[/b][/size]
[b]Front Squat[/b]
- warm up
- 285 x 5
- 305 x 5
- 325 x 5 @ 9
[b]Close-Grip Bench[/b]
- 2 x 235 x 8
- 235 x 10
[b]SLDL from Blocks (Beltless)[/b]
- warm up
- 345 x 5
- 355 x 5
- 365 x 5
[b]Bulgarian Split Squat[/b]
- 3 x 175 x 8
-
[size=3][b]05/19/15[/b][/size]
[b]High Bar Squat (Beltless)[/b]
- warm up
- 295 x 5
- 315 x 5
- 335 x 5
- 350 x 5 @ 9
- 335 x 5
- 335 x 5
[b]Bench Press[/b]
- warm up
- 265 x 5
- 275 x 5
- 285 x 5 @ 9
- 270 x 5
- 270 x 5
[b]Dumbbell Row[/b]
- 3 x 120 x 8
-
[size=3][b]05/21/15[/b][/size]
Low motivation to work out and bad mood, means fatigue is starting to get pretty high.
[b]Front Squat[/b]
- warm up
- 285 x 5
- 305 x 5
- 325 x 5 @ 10
- 310 x 5
[b]Bench Press[/b]
- warm up
- 265 x 5
- 275 x 5
- 290 x 4 @ 9
I definitely have five in me, it's really frustrating that I'm not hitting it.
-
[size=3][b]05/24/15[/b][/size]
Had to push workouts back a day.
Still feeling completely worn out.
[b]High Bar Squat (Beltless)[/b]
- warm up
- 295 x 5
- 315 x 5
- 325 x 5 @ 9
- 310 x 5
- 310 x 5
- 310 x 5
[b]Bench Press[/b]
- warm up
- 265 x 5
- 275 x 5
- 290 x 3 @ 8 -- [i]Misgroove, want to try again.[/i]
- 290 x 5 @ 9
[b]Chin Ups[/b]
- 3 x 95 x 3
[size=3][b]05/25/15[/b][/size]
[b]Front Squat[/b]
- warm up
- 285 x 5
- 310 x 5
- 330 x 5
- 345 x 5 @ 10
[b]Deadlift w/ Two 5-Count Pauses[/b]
- warm up
- 405 x 1
- 435 x 1
- 465 x 1
- 500 x 1
[b]Bulgarian Split Squat[/b]
- 3 x 175 x 8
-
[size=3][b]05/27/15[/b][/size]
[b]High Bar Squat (Beltless)[/b]
- warm up
- 315 x 4
- 325 x 4
- 335 x 4
- 345 x 4
- 355 x 4 @ 9
- 335 x 4
- 335 x 4
- 355 x 4
[b]Bench Press[/b]
- warm up
- 275 x 4
- 290 x 4
- 300 x 4 @ 9
- 285 x 4
- 285 x 4
[b]Dumbbell Row[/b]
- 3 x 120 x 8
-
I just realized that all the dumbbell rows that I've labelled as 120lbs have been 140lbs.
[size=3][b]05/29/15[/b][/size]
[b]Front Squat[/b]
- warm up
- 295 x 4
- 315 x 4
- 335 x 4 @ 9
[b]Bench Press[/b]
- warm up
- 275 x 4
- 290 x 4
- 300 x 3 @ 9
[b]Side Bends[/b]
- 3 x 145 x 5
And some hypers.
-
[size=3][b]05/31/15[/b][/size]
[b]High Bar Squat (Beltless)[/b]
- warm up
- 315 x 4
- 325 x 4
- 335 x 4 @ 10
Not getting many volume sets in with my squats lately, I'm totally beat up. Strength is way down too.
[b]Bench Press[/b]
- warm up
- 275 x 4
- 285 x 4
- 295 x 4 @ 9
- 280 x 4
Also did more hypers.