-
More rehab, more benching. Bench is doing extremely well. Took my 3-count pause from 320 to 335. My next goal is to touch-and-go 355.
[size=3][b]07/07/14 — Workout #1[/b][/size]
[color=blue]Squat & Deficit-SLDL Rehab:
- 3 x 275 x 20 & 3 x 275 x 6[/color]
Torture. Think I need to start dropping the reps, I'm seeing stars and getting muscle spasms mid-set.
No more straps for the pulls by the way.
[size=3][b]07/08/14 — Workout #1[/b][/size]
[color=blue]Squat & Deficit-SLDL Rehab:
- 3 x 295 x 18 & 3 x 295 x 6[/color]
THE STRUGGLE IS REAL.
[size=3][b]07/08/14 — Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 305 x 1 @ 8 [4]
- [b][color=green]315 x 2[/color][/b] @ 9 [3]
Probably going to max 3-count pause this Thursday. Starting w/ 325 and going wherever from there. I don't really care too much.
[b]Strict Curls[/b]
- 45 x 8
- 65 x 8
- 85 x 8
- 95 x 7
- 95 x 5
- 85 x 8
I'm more of a cheat curler, but that probably wouldn't be kind on my back. I liked it though, might keep doing them strict for a while.
[size=3][b]07/09/14 — Workout #1[/b][/size]
[color=blue]Squat and SLDL Rehab:
- 3 x 315 x 16 & 4 x 135 x 20[/color]
Ditched the regular deficit-SLDL work because I strained a lat or something in my back (wouldn't be able to keep the bar close without aggravating it). Really light work was OK though. I just wanted to feel the stretch in my lower back.
Did some face pulls (5x15) suppersetted with hanging leg raises (5x8) as well. Grippers in the evening too.
[size=3][b]07/10/14 — Workout #1[/b][/size]
[color=blue]Squat & SLDL Rehab:
- 3 x 335 x 14 & 5 x 155 x 20[/color]
Surprisingly tough. Not 100% confident about 355x12 tomorrow but I'll try my best. At worst, I think, it'll be close.
[size=3][b]07/10/14 — Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 305 x 1 @ 8 [3]
- 325 x 1 @ 9 [3]
- [b][color=green]335 x 1[/color][/b] @ 10 [3]
Aw yea! Really happy about that. I should be able to TNG 345-355, especially after another couple weeks of training.
[b]Pull Ups[/b]
- 3 x Body Weight x 12
[size=3][b]07/11/14 — Workout #1[/b][/size]
[color=blue]Squat & SLDL Rehab:
- 3 x 355 x 12 & 3 x 175 x 20[/color]
Made it. Cool. I'm squatting pretty heavy (~66% of my belted max) without any bad injury-style pain, which is a good sign, but I STILL don't have all my ROM back so I'm not out of the woods yet.
Tomorrow is supposed to be 375x10, but I might have to move it to Sunday for lack of time.
[size=3][b]07/12/14 — Workout #1[/b][/size]
I got home late. Only time for one session. I did the bench so I'd have time off before benching again on Monday.
[size=3][b]07/12/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1
- 2 x 300 x 3
[b]Incline Bench[/b]
- 2 x 240 x 3
And some face pulls (5x15) suppersetted with hanging leg raises (5x8).
[size=3][b]07/13/14 — Workout #1[/b][/size]
[color=blue]Squat & SLDL Rehab:
- 3 x 375 x 10 & 3 x 195 x 20[/color]
Still no pain during the sets, but I'm still missing ROM. Going to keep increasing the weight slowly while avoiding pain.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
Upcoming: I'm hoping to ramp up to some serious squatting again this training block. I've been beltless for the rehab and I'll probably stay beltless until I'm sure I'm recovered. For bench, I'm going to start working on 355x1 via a double progression. Deadlifts/FS/HBBS on hold for injury for now.
-
More rehab, more benching. Started working in light sumo DLs.
I learned a bit more about herniated disc rehab and I think it's going pretty well. I'm not [i]too[/i] far from my good ol' healthy self. Hopefully just need to stay patient a couple weeks longer.
Highlights are benching 295x5 and beltless squatting 415x6 and 425x5 without pain.
[size=3][b]07/14/14 — Workout #1[/b][/size]
[color=blue]Squat & SLDL Rehab:
- 3 x 395 x 8 & 3 x 215 x 20[/color]
Getting very tough! This is good beltless squatting for me, injured or not.
[size=3][b]07/14/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1
- 285 x 5 @ 10 [2]
- 310 x 2 @ 9 [2]
Shoulders not feeling great today, cutting the volume sets.
[b]Chin Ups[/b]
- 3 x Body Weight x 12
And some face pulls (3x15).
[size=3][b]07/16/14 — Workout #1[/b][/size]
Based on some reading, I've added side-planks to my rehab (during my stretching in the evening, not listed), and I'm going to try landmines as well.
[color=blue]Squat & Sumo Deadlift Rehab:
- 2 x 415 x 6 & 225 x 12, 235 x 12, 245 x 12[/color]
Squats sucked today, I think the side planks yesterday messed with my stability. I can always tell when my core is fatigued because unracking feels way harder than it should. Anyway, I called it after two sets, I was collapsing more than I felt was safe. I'll try same weight/reps next time and go for three sets. Will probably need a bit of time off to stay safe.
Slowly phasing in sumo deadlifting as I recover. They feel a bit more uncomfortable than squatting so I'm starting light.
[color=blue]Landmines:
- 25 x 8
- 50 x 8
- 2 x 60 x 8[/color]
[size=3][b]07/16/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1
- [color=green][b]290 x 5[/b][/color] @ 10 [2]
- 310 x 2 @ 10
Don't seem to have energy for volume sets anymore, maybe because the squats are getting heavier. I'll try again on Friday. If it doesn't go well, I'll probably reset volume sets down to 285ish and work back up.
[size=3][b]07/19/14 — Workout #1[/b][/size]
No squats for a bit. Back feels like **** lately. It could be: "the introduction of dynamic rotation [which] may result in increased [...] symptoms," which would require careful pacing anyway. Or maybe I ****ed up. I don't really know, except I'm cooling it for a little bit. Hoping to continue squatting on Monday.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1
- 2 x 305 x 3
[b]Incline Bench[/b]
- 2 x 250 x 3
[color=blue]Landmines:
- 3 x 60 x 8[/color]
Super-set with:
[b]Ab Wheel Rollouts[/b]
- 3 x (From Knees) + 25 x 5
[size=3][b]07/21/14 — Workout #1[/b][/size]
[color=blue]Squat & Sumo Deadlift Rehab:
- 2 x 415 x 6 & 255 x 12, 265 x 12, 275 x 20[/color]
Don't seem to be able to comfortably hit three sets on squats. Means I need to adjust the reps down (-10lbs for all planned sets or something) to continue. Will probably try 3x425x5 on Wednesday.
Sumo is feeling MUCH better, which is a great sign.
I'm also thinking that I've got enough ROM back to try light ATG high bar squats. Will give it a go tomorrow to test the waters. I've got something around 255x10 planned to see how it feels. Want to keep the volume high and the weight low.
[color=blue]Landmines:
- 3 x 60 x 8[/color]
[size=3][b]07/21/14 — Workout #2[/b][/size]
Decided to reset the volume work for bench.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1
- [color=green][b]295 x 5[/b][/color] @ 10 [2] -- [i]Lost my balance for a bit there.[/i]
- 285 x 3 @ 8
- 285 x 3 @ 8
- 285 x 3 @ 8
- 285 x 3 @ 9
- 285 x 3 @ 9
[b]Chin Ups[/b]
- 3 x 80 x 3
[size=3][b]07/22/14 — Workout #1[/b][/size]
[color=blue][b]High-bar Squat[/b]
- 45 x 10
- 135 x 10
- 225 x 10
- 245 x 10
- 265 x 10[/color]
Felt OK. No pain. Will slowly increase the weight over time.
[size=3][b]07/23/14 — Workout #1[/b][/size]
I've got a bit of a cold. Still going to see how my workout feels.
[color=blue]Squat & Sumo Deadlift Rehab:
- 1 x 425 x 5, 2 x 315 x 5 & 275 x 10, 285 x 10, 295 x 20[/color]
No energy for multiple sets. Still wanted to get some more squatting in so I dropped the weight for the last two sets. Will probably work on 3x425x4 next time instead.
[color=blue]Landmines:
- 60 x 8
- 2 x 65 x 8[/color]
[color=blue]Hanging Leg Raises:
- 3 x Body Weight x 5[/color]
[size=3][b]07/23/14 — Workout #2[/b][/size]
No volume sets for bench today, I'm exhausted.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 300 x 4 @ 9 [2]
[color=blue]Snatch-grip Overhead Lockout
- 95 -- 30 count
- 105 - 30 count
- 115 - 30 count
[/color]
Super-setted the above with face pulls.
[size=3][b]07/24/14 — Workout #1[/b][/size]
Adding front squats back as well. I want to get back to using all of my regular movements while avoiding pain.
[color=blue][b]Front Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 5
- 245 x 5
- 265 x 5
[/color]
Not sure if I like how front squats felt. I think I will have to stay away a while longer, unfortunately.
Cut Friday b/c very nauseous all day.
[size=3][b]07/26/14 — Workout #1[/b][/size]
Still under the weather but I want to try hitting my bench sets (and maybe a bit of rehab) since there's a weekly progression that I don't want to mess up.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1
- 305 x 1
- 2 x 315 x 2
Even with a cold this was pretty easy!
[b]Incline Bench[/b]
- 2 x 260 x 2
[color=blue]Landmines:
- 3 x 65 x 8[/color]
Super-set with:
[b]Ab Wheel Rollouts[/b]
- 3 x (From Knees) + 25 x 8
[color=blue]Snatch-grip Overhead Lockout
- 105 -- 30 count
- 115 -- 30 count
- 125 -- 30 count
[/color]
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
More rehab, more benching. Highlights of this update are everything except bench going to ****. I'm not squatting or deadlifting at all anymore until I'm recovered. (There were some bench rep PRs though: 300x5, 325x2, 350x1.)
[size=3][b]07/28/14 — Workout #1[/b][/size]
[color=blue]Squat & Sumo Deadlift Rehab:
- 3 x 425 x 4 & 295 x 10[/color]
Didn't feel stable. Belted up for the last two squat sets. No belt for deadlifts. Stopped early because bad feels.
Today was frustrating and destructive.
[color=blue]Snatch-grip Overhead Lockout
- 115 -- 30 count
- 125 -- 30 count
- 135 -- 30 count[/color]
Cut out a few exercises because I started to feel nauseated and more frustrated/discouraged.
Cut Tuesday and some other stuff. I don't think I'm going to really squat anymore until I'm in much better shape. I need to take a hint. RIP.
I'm down but I'm not out (hopefully).
[size=3][b]07/30/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 7 [4]
- 300 x 5 @ 10 [3] -- [i]Kinda messy, going to try it again.[/i]
- 290 x 3 @ 9
- 290 x 3 @ 9
- 290 x 3 @ 9
- 290 x 3 @ 9
- 290 x 3 @ 10
[color=blue]Landmines:
- 3 x 65 x 8[/color]
[color=blue]Snatch-grip Overhead Lockout
- 125 -- 30 count
- 135 -- 30 count
- 145 -- 30 count[/color]
[color=blue]Hanging Leg Raises:
- 3 x Body Weight x 8[/color]
And some face pulls and hypers.
[size=3][b]08/01/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- [color=green][b]300 x 5[/b][/color] @ 10 [3] -- [i]Nailed it this time! Clean and uncontentious.[/i]
- 295 x 3 @ 9
- 295 x 3 @ 9
- 295 x 3 @ 10
[b]Pull Ups[/b]
- 3 x Body Weight x 12
[color=blue]Landmines:
- 3 x 70 x 8[/color]
[color=blue]Snatch-grip Overhead Lockout
- 130 -- 30 count
- 140 -- 30 count
- 150 -- 30 count[/color]
[color=blue]Hanging Leg Raises:
- 3 x Body Weight x 8[/color]
And some hypers (3x10x30).
[size=3][b]08/02/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1
- 305 x 1
- 2 x 325 x 2
Misgrooved first set, barely made it. Second set was actually pretty reasonable.
[b]Incline Bench[/b]
- 2 x 270 x 2
Both sets were tough. Very last rep was one of those ones where you get stuck hard and get out by locking one arm out first.
[size=3][b]08/04/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 7 [2]
- [color=green][b]305 x 4[/b][/color] @ 10 [2]
[b]Chin Ups[/b]
- 2 x 80 x 4
- 80 x 3
[color=blue]Landmines:
- 3 x 70 x 8[/color]
[color=blue]Snatch-grip Overhead Lockout
- 130 -- 30 count
- 140 -- 30 count
- 150 -- 30 count[/color]
[b]Ab Wheel Rollouts[/b]
- 3 x 25 x 10
[size=3][b]08/08/14 — Workout #1[/b][/size]
Will need my form to be on point to actually make this, will do my best.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 7 [3]
- 315 x 1 @ 8 [3]
- 335 x 1 @ 9 [2] -- [i]Worryingly sloppy. Need to calm it down.[/i]
- [color=green][b]350 x 1[/b][/color] @ 9 [3]
Cool stuff. Not being able to squat or deadlift is working wonders for my bench lol.
[b]Pull Ups[/b]
- Body Weight x 12
- 2 x Body Weight x 15
Super-set with:
[color=blue]Landmines:
- 3 x 70 x 8[/color]
[color=blue]Snatch-grip Overhead Lockout
- 130 -- 30 count
- 140 -- 30 count
- 150 -- 30 count[/color]
Super-set with:
[color=blue]Hanging Leg Raises:
- 3 x Body Weight x 8[/color]
And some hypers (3x20x30).
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
Next week I'll probably screw around with 3-count pause bench. Still no squatting or deadlifting (back is getting better extremely slowly). After that, I'm going on vacation for a week. I'm hoping I'll be able to squat when I'm back, but I know better than to seriously count on it :(.
-
This week was kind of a write off. Bench peaked but I had a week to kill before vacation. Still injured. Did some press volume stuff I wouldn't normally do.
[size=3][b]08/11/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 205 x 3
- 205 x 20 -- [i]Tough![/i]
Tried some pistols (40x3) and suitcase deadlifts (3x135x5) but they sucked.
Did some long-lever planks, side planks, sumo deadlifts, and suitcase deadlifts on Tuesday. All pretty light.
[size=3][b]08/15/14 — Workout #1[/b][/size]
[b]Incline Bench[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 240 x 5
- 240 x 5
- 240 x 4
[b]Pull Ups[/b]
- Body Weight x 15
- Body Weight x 14
- Body Weight x 15
Super-set with:
[b]Long-Lever Planks[/b]
- 55 -- 20 count
- 55 -- 20 count
- 55 -- 20 count
Super-set with:
[b]Suitcase Deadlift Lockout[/b]
- 135 -- 10 count
- 185 -- 5 count
- 185 -- 5 count
- 185 -- 15 count (added straps)
- 185 -- 20 count
- 185 -- 20 count
- 185 -- 20 count
Should've used straps sooner for the suitcase deadlifts. Anyway, also did some hyper volume (3x20x30).
Going on vacation for about a week now. I'll keep up with all the rehab I can do without equipment. I'm hoping to start squatting at least some light sets when I'm back.
-
I'm back from vacation. Probably a lot weaker, and I've cycled off of creatine.
My back is still recovering very slowly. Not going to follow a strict program just yet. Basically planning on rotating through ramping sets of 5x5 with FS, BS, and sumo DL, choosing weight based on pain.
Aside from that, some pull ups/chest supported rows type stuff 2x/week, and some kind of benching 3-4x/week. Will skip days based on pain/recovery, otherwise 6 days/week.
[size=3][b]08/25/14 — Workout #1[/b][/size]
[b]Front Squat to Box [at parallel][/b]
- 2 x 45 x 8
- 135 x 5
- 225 x 5
- 245 x 5
- 265 x 5
- 285 x 5
I got a whole lot weaker. No harm though.
[b]Suitcase Deadlift Lockout[/b]
- 45 -- 20 count
- 3 x 135 -- 20 count
[b]Ab Wheel Rollouts[/b]
- Body Weight x 8
- 3 x 25 x 10
[size=3][b]08/26/14 — Workout #1[/b][/size]
[b]Low-bar Back Squat to Box [at parallel][/b]
- 45 x 8
- 135 x 5
[color=dimgrey][added belt][/color]
- 225 x 5
- 275 x 5
- 315 x 5
- 335 x 5
- 355 x 5
Not especially difficult but I'm playing it safe. I'm not in a position to push myself with lower body exercises.
[b]Landmines[/b]
- 3 x 50 x 8
[b]Hanging Leg Raises[/b]
- 3 x Body Weight x 8
[size=3][b]08/26/14 — Workout #2[/b][/size]
Sheiko CMS Prep (1) for bench T/Th/Sat.
[b]Bench Press[/b]
- warm up
- 175 x 5
- 210 x 4
- 2 x 245 x 3
- 6 x 280 x 3
-
[size=3][b]08/27/14 — Workout #1[/b][/size]
[b]Sumo Deadlift[/b]
- 45 x 8
- 155 x 5
- 245 x 5
[color=dimgrey][added belt][/color]
- 315 x 5
- 355 x 5
- 405 x 5
Felt good and easy, but I'm nervous to increase the weight too quickly with deadlifts. I'm going to cap the top set about 1.15x higher than the preceding low-bar work.
[b]Side Plank[/b]
- Body Weight -- 20 seconds
- 25 -- 20 seconds
- 2 x 35 -- 20 seconds
[b]One-leg Plank[/b]
- 4 x 55 -- 20 seconds
[size=3][b]08/28/14 — Workout #1[/b][/size]
[b]Front Squat to Box [at parallel][/b]
- 2 x 45 x 5
- 135 x 5
- 235 x 5
- 255 x 5
- 275 x 5
- 295 x 3 -- [i]Bit too sloppy to continue.[/i]
Still playing it much safer than I usually would.
[b]Bench Press[/b]
- warm up
- 175 x 6
- 210 x 5
- 2 x 245 x 4
- 2 x 265 x 3
- 2 x 280 x 2
- 2 x 265 x 3
- 245 x 4
- 230 x 6
- 210 x 8
- 175 x 9
This was a lot harder than I thought it would be. I started pretty sore and it was only downhill from there.
[b]Suitcase Deadlift Lockout[/b]
- 45 -- 20 count
- 3 x 145 -- 20 count
[b]Ab Wheel Rollouts[/b]
- Body Weight x 8
- 3 x 25 x 10
Did some face pulls too.
-
Going to stop updating like an ******* with week or two blocks.
[size=3][b]08/30/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- warm up
- 175 x 5
- 210 x 4
- 2 x 245 x 3
- 5 x 280 x 3
[b]Low-bar Back Squat to Box [at parallel][/b]
- 45 x 5
- 135 x 5
[color=dimgrey][added belt][/color]
- 225 x 5
- 325 x 5
- 345 x 5
- 365 x 5
[size=3][b]08/30/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- warm up
- 195 x 5
- 230 x 4
- 5 x 265 x 3
[b]Landmines[/b]
- 3 x 60 x 8
SS w/
[b]Pull Ups[/b]
- Body Weight x 15
- 2 x Body Weight x 12
-
[size=3][b]09/02/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- warm up
- 175 x 5
- 210 x 4
- 2 x 245 x 3
- 3 x 280 x 3
Had to stop a bit early due to shoulder pain. I will drop the weight on the working sets a bit (10-15lbs) until I adjust to the volume, especially since I'm starting lectures this week (sleep will suffer).
[b]Front Squat to Box [at parallel][/b]
- 45 x 5
- 135 x 5
- 235 x 5
- 255 x 5
- 275 x 5
- 295 x 5
[b]Dumbbell Row[/b]
- 50 x 12
- 3 x 100 x 8
-
I have way less time than I thought with studying and lectures, so I'm shortening my workouts for the next four months (RIP 2-a-days). My back rehab is going pretty well too, so I feel OK starting a proper program.
To that end, I'm taking the rest of this week off (thurs/fri) and starting up my take on the Hepburn A progression this Saturday. No overhead pressing, yes front squatting, which leads me to something like:
A: LBBS, bench, back
B: FS, deadlift, rehab
ABxABxx
-
[size=3][b]09/06/14[/b][/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 385: 2,2,2,2,2,2,2,2
[b]Bench Press[/b]
- warm up
- 275: 2,2,2,2,2,2,2,2
[b]Dumbbell Row[/b]
- 3 x 100 x 10
-
[size=3][b]09/07/14[/b][/size]
[b]Front Squat[/b]
- warm up
- 285: 2,2,2,2,2,2,2,2
[b]Deadlift[/b]
- warm up
- 455: 2,2,2,2,2,2,2,2
And side planks with rotation (3x5x8).
-
Going to skip 1x3 and go straight to 2x3 because I prefer 4 week cycles to 4.5.
[size=3][b]09/09/14[/b][/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 385: 3,3,2,2,2,2,2,2
[b]Bench Press[/b]
- warm up
- 275: 3,3,2,2,2,2,2,2
[b]Pull Ups[/b]
- Body Weight x 15
- Body Weight x 14
- Body Weight x 7
-
[size=3][b]09/10/14[/b][/size]
[b]Front Squat[/b]
- warm up
- 285: 3,3,2,2,2,2,2,2
[b]Deadlift[/b]
- warm up
- 455: 3,3,2,2,2,2,2,2
-
[size=3][b]09/13/14[/b][/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 385: 3,3,3,2,2,2,2,2
[b]Bench Press[/b]
- warm up
- 275: 3,3,3,2,2,2,2,2
[b]Dumbbell Row[/b]
- 3 x 110 x 10
-
[size=3][b]09/14/14[/b][/size]
Shortened rests to 60-90s.
[b]Front Squat[/b]
- warm up
- 285: 3,3,3,2,2,2,2,2
[b]Deadlift[/b]
- warm up
- 455: 3,3,3,2,2,2,2,2
And side planks with rotation (3x10x8).
-
[size=3][b]09/16/14[/b][/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 385: 3,3,3,3,2,2,2,2
[b]Bench Press[/b]
- warm up
- 275: 3,3,3,3,2,2,2,2
[b]Pull Ups[/b]
- Body Weight x 15
- Body Weight x 15
- Body Weight x 12
-
[size=3][b]09/17/14[/b][/size]
[b]Front Squat[/b]
- warm up
- 285: 3,3,3,3,2,2,2,2
[b]Deadlift[/b]
- warm up
- 455: 3,3,3,3,2,2,2,2
-
Love the lack of tricep kickbacks in your routine.
-
Haha, thanks, can't resist keeping it simple as long as it works
[size=3][b]09/20/14[/b][/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 385: 3,3,3,3,3,2,2,2
[b]Bench Press[/b]
- warm up
- 275: 3,3,3,3,3,2,2,2
[b]Dumbbell Row[/b]
- 3 x 110 x 10
-
[size=3][b]09/21/14[/b][/size]
[b]Front Squat[/b]
- warm up
- 285: 3,3,3,3,3,2,2,2
[b]Deadlift[/b]
- warm up
- 455: 3,3,3,3,3,2,2,2
And side planks with rotation (3x10x8).
-
Had a bunch of group work/studying to do this past week, so I had to push everything back one week.
I'll have to do this at least twice more this term, I bet. It's alright, forced deload. Probably safer for my back too.
[size=3][b]09/30/14[/b][/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 385: 3,3,3,3,3,3,2,2 -- all 8 sets paused
[b]Bench Press[/b]
- warm up
- 275: 3,3,3,3,3,3,2,2
[b]Pull Ups[/b]
- 3 x Body Weight x 15
-
[size=3][b]10/01/14[/b][/size]
[b]Front Squat[/b]
- warm up
- 285: 3,3,3,3,3,3,2,2 -- all 8 sets paused
[b]Deadlift[/b]
- warm up
- 455: 3,3,3,3,3,3,2,2
-
[size=3][b]10/04/14[/b][/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 385: 3,3,3,3,3,3,3,2 -- all 8 sets paused
[b]Bench Press[/b]
- warm up
- 275: 3,3,3,3,3,3,3,2
Had to sneak up the rest lengths (60s->90s) for bench. Exhaustion from squat was spilling over a bit.
[b]Dumbbell Row[/b]
- 3 x 110 x 10
-
[size=3][b]10/05/14[/b][/size]
[b]Front Squat[/b]
- warm up
- 285: 3,3,3,3,3,3,3,2 -- all 8 sets paused
[b]Deadlift[/b]
- warm up
- 455: 3,1
Deadlift wasn't happening today. I was so tired and nauseated going in, I ended up blacking out between reps. Not sure if I will stagger my sessions going forward or continue on normally or what. Will feel it out later I guess. Not a good day.
-
[size=3][b]10/07/14[/b][/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 385: 3,3,3,3,3,3,3,3 -- no sets paused today
[b]Bench Press[/b]
- warm up
- 275: 3,3,3,3,3,3,3,3
-
Got stuck on assignment, pushed back a day.
[size=3][b]10/09/14[/b][/size]
[b]Front Squat[/b]
- warm up
- 285: 3,3,3,3,3,3,3,3 -- no sets paused today
Going to try continuing on normally with deadlift.
[b]Deadlift[/b]
- warm up
- 455: 3,3,3,3,3,3,3,3
-
[size=3][b]10/11/14[/b][/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 405: 2,2,2,2,2,2,2,2 -- all 8 sets paused
[b]Bench Press[/b]
- warm up
- 280: 2,2,2,2,2,2,2,2
[b]Dumbbell Row[/b]
- 3 x 120 x 8
-
[size=3][b]10/12/14[/b][/size]
[b]Front Squat[/b]
- warm up
- 305: 2,2,2,2,2,2,2,2 -- all 8 sets paused
[b]Deadlift[/b]
- warm up
- 475: 2,2,2,2,2,2,2,2
-
[size=3][b]10/15/14[/b][/size]
[b]Low-Bar Back Squat[/b]
- warm up
- 405: 3,3,2,2,2,2,2,2 -- all 8 sets paused
[b]Bench Press[/b]
- warm up
- 280: 3,3,2,2,2,2,2,2
[b]Pull Ups[/b]
- Body Weight x 15
- Body Weight x 13
- Body Weight x 10
-
[size=3][b]10/16/14[/b][/size]
[b]Front Squat[/b]
- warm up
- 305: 3,3,2,2,2,2,2,2 -- all 8 sets paused
[b]Deadlift[/b]
- warm up
- 475: 3,3,2,2,2,2,2,2
Going to have to take a week off now for my midterms. Even if it weren't for the studying, I won't be home enough to do my workouts.
