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1/5/19:
171.0 lbs. (old scale)
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
HS Front Squats: *SLOW eccentric*
45/side x 8
2 45s/side + 25 x 13, 13, 11, 11, 9
2 45s/side x 12, 11
Decline DB Situps:
25 x 13, 13
DB Hammer Curls: *simultaneous*
30s x 15, 15, 16
Twisting Leg Raises:
BW x 8/side, 7/side (+4 in mid)
Last session at my hometown gym for awhile. BW is all over the place after the vacation. Getting back on my normal scale tomorrow. Two more deload sessions left.
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1/7/19:
175.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
Deadlifts: *slow negatives*
135 x 5
225 x 5
275 x 3
315 x 8, 8, 8, 4.5...?
275 x 7.9
Low Cable Rows:
90 x 13, 13, 13, 13, 13
Seated DB Lateral Raises: *arms perpendicular*
20s x 13, 13, 12, 12, 9.8
Lying Leg Curls:
80 x 13, 13, 13, 12, 12
First session in a tiny gym by my apartment. I signed up for a month, but I don't know if I'll stay after that. Got it out of convenience, but it is entirely too crowded in the afternoon for my liking. They didn't even have a way for me to trap-bar deadlift, so I had to cautiously use the straight bar. I went a bit too hard on the assistance work for a deload.
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1/9/19:
176.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
235 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
210 x 8, 7
200 x 9
Incline Supinating DB Curls:
25s x 9.25, 9, 9, 9, 8
DB Overhead Extensions:
55 x 8, 8
Cable Overhead Triceps Extensions: *w/ v-bar*
42.5 x 10, 11, 11
Hanging Leg Raises:
BW x 10, 10
Machine Calf Raises: *paused at bottom*
360 x 12, 12, 12, 12, 11
Twisting Decline DB Situps:
25 x 8/side(+1 in mid), 7/side (+3 in mid)
Cancelled my gym membership at this tiny gym to go back to my old one that I used last semester. After two sessions LOL. It was too crowded and small to withstand.
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1/11/19:
175.8 lbs.
Deadlifts: *slowed negative*
135 x 5
225 x 5
275 x 3
315 x 2
355 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8, 8
Close, Neutral Grip Pulldowns:
130 x 15, 15, 15, 14, 13
High Cable Rear Delt Flies:
20 x 15, 14
15 x 13, 11.9, 10
Cable Abductor Kicks:
17.5 x 17, 17, 17
Solid work! I think I've found my gym for the foreseeable future (the same one I used last semester). Time to try to hop aboard the progress train.
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1/13/19:
174.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 7, 7, 7, 7, 7
HS Machine Front Squats: *slowed negatives*
105 x 8
160 x 11, 10, 10, 10, 10, 10, 10
Assisted Pullups: *dead-hang*
10 assist. x 12, 12, 12, 11
11 assist. x 11
Decline DB Situps: *DB on forehead*
25 x 13, 13
DB Hammer Curls: *simultaneous*
30s x 16, 16, 14.9
Twisting Cable Crunches:
150 x 10, 10 (+3 in middle)
Good work. Especially on bench. First time doing this particular machine for front squats, and I did like it. No glute pain today!
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1/14/19:
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
210 x 5, 5, 5, 5, 5, 5, 5
Deadlifts: *w/ slowed eccentric*
135 x 5
225 x 5
275 x 3
295 x 10, 8
275 x 7
255 x 9
245 x 10
Chest Supported T-Bar Rows:
45 x 8
2 45s x 7, 6, 6, 6, 6
Seated DB Lateral Raises: *arms perpendicular*
20s x 13, 13, 13, 13, 12.5
Seated Leg Curls:
140 x 14, 13, 13, 12.9, 12.5
Solid effort. Trying some slower negatives on the deadlift to make them more sustainable. Had to leave my ego at the door. I'm ready to quit jumping around on exercises so much and to get some progressive overload rolling. Hopefully I will now that I'm getting settled in here at this gym.
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Do you have any competition plans coming up?
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[QUOTE=JerG;1571255071]Do you have any competition plans coming up?[/QUOTE]
Nope. None at all right now. The glute injury has stopped me from training on the powerlifts in a powerlifting-specific manner. Just building muscle and enjoying training for its own sake right now. I do want to do another meet, but I'm not willing to exacerbate my glute to prepare for it. Maybe when I get fully recovered. As for bodybuilding, it will be a long, long time before I compete again. I'm enjoying life too much right now to even think about a prep.
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1/16/19:
175.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
250 x 5
270 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
220 x 6, 6, 7
Incline Supinating DB Curls:
25s x 9, 9, 9, 9, 9
Overhead DB Triceps Extensions:
55 x 9
45 x 15, 15, 14, 14
Leg Press Calf Raises: *slowed eccentric*
5 45s/side x 12 (form was less than ideal)
4 45s/side x 13, 13, 13, 13
Decline DB Situps:
25 x 14, 14
Twisting Cable Crunches:
150 x 11, 11(+5 in middle)
Good work! Especially on the bench. I'm getting so much stronger there. Hoping that I can make it through my 10x3 session in a few weeks on the box squats so that I can increase the load next cycle.
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1/17/19:
176.6 lbs.
Deadlifts: *slowed eccentric*
135 x 5
225 x 5
275 x 3
315 x 2
335 x 5, 5, 5, 5, 5, 5, 4
Incline Bench Press:
95 x 8
120 x 12, 12, 12, 10
100 x 12
Close, Neutral Grip Pulldowns:
130 x 15, 15, 12, 12, 12
Cable Rear Delt Flies:
15 x 13, 13, 13, 12, 13
Abductor Cable Kicks:
17.5 x 17, 17, 17
Once again, I am taking the eccentrics slowly to take it easy on the glute, hopefully. Moved up my session a day because I will be traveling tomorrow for a funeral. Oddly enough, the LEFT hip was feeling kinda tight post-session tonight.
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1/20/19:
177.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 9, 9, 9, 9
HS Machine Squats: *slow negatives w/ pause*
45/side x 8
2 45s + 25/side x 13, 13, 11, 12, 12, 12, 11
Pullups: *dead-hang*
BW x 9, 9, 8, 7, 6.9
DB Hammer Curls: *simultaneous*
30s x 16, 16, 15
Decline DB Situps:
25 x 14, 13
Twisting Roman Chair Leg Raises:
BW x 9/side, 8/side (+2.5 in middle)
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1/21/19:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Deadlifts: *SLOWED eccentric*
135 x 5
225 x 5
275 x 3
295 x 8, 8, 7
275 x 9, 7
Chest Supported T-Bar Rows:
45 + 25 x 9, 9, 8, 8, 8
Seated DB Lateral Raises: *arms perpendicular*
20s x 13, 13, 13, 13, 13.75
Seated Leg Curls:
140 x 14, 13, 13, 12.9, 13.75
Crushed it in there. Happy with my mental fortitude toward the end when I was feeling so depleted.
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1/23/19:
176.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
290 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 5
200 x 10, 10, 9
Incline Supinating DB Curls:
25s x 10, 10, 10, 10, 9.75
Overhead DB Triceps Extensions:
45 x 15, 14, 15, 15, 15
Leg Press Calf Raises: *slowed eccentric. Paused at bottom*
4 45s/side x 14, 14, 14, 14, 15
Decline DB Situps:
25 x 15, 15
Twisting Cable Crunches:
150 x 13, 12 (+6 in middle)
Not bad. I am so ready to progress on my squats again. I miss regular back squats so much. I may test the waters with them again if I don't irritate my glute. I still have dreams of hitting 405.
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1/24/19:
176.2 lbs.
Deadlifts: *slowed eccentric*
135 x 5
225 x 5
275 x 3
290 x 9, 9, 9, 9
Incline Bench Press:
95 x 8
135 x 11, 11, 10, 9, 8
Close, Neutral Grip Pulldowns:
130 x 15, 15, 13, 12, 12
Facepulls: *w/ rope*
60 x 13.5, 13, 13, 13, 14.25
Abductor Cable Kicks:
17.5 x 18, 18, 17
Last training session of the week is finished. I'm trying condensing my training into the A/B/off/C/D/off/off sort of format for now. Of note, I'm now trying facepulls instead of rear delt flies
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1/27/19:
174.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
210 x 5, 5, 5, 5, 5, 5, 5
HS Machine Front Squats: *slowed negatives*
100 x 8
180 x 8, 8, 8, 8, 8, 8, 8
Assisted Pullups:
7 assist x 10, 10, 10, 10, 10
Decline DB Situps:
25 x 16, 15
DB Hammer Curls: *simultaneous*
30s x 16, 16, 15.8
Twisting Cable Crunches:
150 x 13, 13 (+5 in mid)
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1/28/19:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 7, 7, 7, 7, 7
Deadlifts: *slowed eccentric*
135 x 5
225 x 5
275 x 3
310 x 6, 6, 6
315 x 6, 6
Chest Supported T-Bar Rows:
45 x 11, 11, 11, 11, 11
Leg Press Calf Raises: *slowed eccentric and pause at bottom*
4 45s/side x 15, 15, 14, 12, 12
DB Lateral Raises: *arms perpendicular*
20s x 14, 14, 14, 13, 13
Seated Leg Curls:
140 x 14, 14, 14, 14, 13.3
Good.
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1/30/19:
175.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
330 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
185 x 3
210 x 8, 8, 8
Incline Supinating DB Curls:
25s x 10, 10, 10, 10, 10
DB Overhead Triceps Extensions:
45 x 15, 15, 15, 15, 15
Decline DB Situps:
25 x 16, 16
Twisting Cable Crunches:
150 x 14, 13(+5 in middle)
AWESOME session. Killed it on everything today, and I had PRs on both the box squats and the bench. Finally got the 10x3 with 330. Days like today make me remember why I love lifting so much.
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1/31/19:
175.6 lbs.
Deadlifts: *slowed eccentric*
135 x 5
225 x 5
275 x 3
315 x 7, 7, 7
305 x 6
285 x 8
Incline Bench Press:
95 x 8
155 x 8, 8, 8
150 x 7
140 x 8
Close, Neutral Grip Pulldowns:
150 x 15, 15, 13, 13, 12
Face Pulls:
60 x 14, 14, 14, 14, 15
Abductor Cable Kicks:
17.5 x 18, 18, 17.5
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2/3/19:
174.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
HS Machine Front Squats: *slowed eccentric and pause at bottom*
100 x 8
140 x 13, 13, 14, 13, 13, 13, 12
Pullups: *dead-hang*
BW x 8, 8, 9, 8, 7
Decline DB Situps:
25 x 17, 16
DB Hammer Curls: *simultaneous curling*
30s x 16, 16, 16
Twisting Cable Crunches:
150 x 14, 14 (+2 in middle)
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2/4/19:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 9, 9, 9, 9
Deadlifts: *slowed eccentric*
135 x 5
225 x 5
250 x 3
275 x 10, 10, 8
255 x 10
245 x 10
Chest Supported T-Bar Rows:
45 + 25 x 9, 9, 9, 9, 8
Seated DB Lateral Raises: *arms perpendicular*
20s x 14, 14, 14, 13.5, 12
Seated Leg Curls:
140 x 14, 14, 14, 14, 14
High rep deads with slowed eccentric: hard on a man's ego
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2/6/19:
175.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
185 x 3
225 x 6, 6, 6
Incline Supinating DB Curls:
25s x 11, 11, 11, 11, 10
DB Overhead Triceps Extensions:
45 x 16, 16, 15, 15, 15
Had to switch gyms at this point. I was kicked out of the gym due to the floor being flooded from all of the crazy storms that we've been having today. There was water EVERYWHERE. Went to the apartment gym back home to finish up.
Machine Leg Press Calf Raises: *slow eccentric and pause*
190 x 13, 12, 12, 12, 12
Ab Wheel:
BW x 12, 13
Twisting Hanging Leg Raises:
BW x 9 (+2 in middle), 8(+1.75 in middle)
225x3x6. Heck yeah.
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2/7/19
176.4 lbs.
Deadlifts: *slow eccentric*
135 x 5
225 x 5
250 x 8, 8, 8, 8
Incline Bench Press:
95 x 8
120 x 12, 12, 12, 11
100 x 12
Close, Neutral Grip Pulldowns:
130 x 15, 15, 13, 13, 12
Facepulls: *w/ slowed eccentric*
60 x 14, 14, 14, 15, 15
Abductor Cable Kicks:
17.5 x 18, 18, 18
Deload week starts here.
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*Correction: last session was on February 8th and not the 7th.
2/10/19:
176.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
260 x 1
240 x 2
240 x 1
HS Machine Front Squats: *slow negatives and pause*
100 x 8
160 x 11, 10, 10, 10, 10, 10, 10
Assisted Pullups: *dead-hang*
10 assist x 12, 12, 12, 11
11 assist x 11
Decline DB Situps:
25 x 17, 17
Twisting Cable Crunches:
150 x 14, 14 (+2 in middle)
DB Hammer Curls: *simultaneous*
30s x 16, 16, 17
New bench press max! Thrilled with this.
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2/11/19:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
Deadlifts: *slowed eccentrics*
135 x 5
225 x 5
275 x 3
295 x 8, 8, 7
275 x 9, 7
Chest Supported T-Bar Rows:
2 45s x 7, 6, 6, 6, 6
Seated DB Lateral Raises: *arms perpendicular*
20s x 14, 14, 14, 14, 12.75
Seated Leg Curls:
140 x 14, 14, 14, 14, 14.5
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2/13/19:
176.2 lbs.
Box Squats:
45 x 10
135 x 5
185 x 5
225 x 5
235 x 8, 8, 8, 8
Bench Press:
135 x 5
165 x 5
185 x 3
200 x 10, 10, 9
Incline Supinating DB Curls:
25s x 11, 11, 11, 11, 10.5
Overhead DB Triceps Extensions:
45 x 16, 16, 16, 15, 15
Leg Press Calf Raises: *slowed eccentric and pause at bottom*
4 45s/side x 14, 14, 13, 14, 14
Decline DB Situps:
25 x 17, 17
Twisting Cable Crunches:
150 x 15
160 x 9 (+3 in mid)
Last session of the deload. Back to the real grind starting tomorrow with deadlifts.
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2/14/19:
175.4 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
355 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Incline Bench Press:
95 x 8
135 x 10, 10, 10, 10, 10
Close, Neutral Grip Pulldowns:
130 x 14, 14, 14, 14, 13
Face Pulls:
70 x 11, 11, 11, 11, 10.25
Abductor Cable Kicks:
20 x 12, 12, 10
So I took my first five sets on the deadlift with controlled negatives, and then I did the next five in powerlifting fashion, really because I didn't think I could keep up my performance with the slowed negatives but also because I wanted to test the waters with my glute. Unfortunately, I started feeling pain yet again. This has been lingering since July. So half a year now. I think I may have to start looking into seeing a specialist here soon. Not looking forward to seeing the bill on this. Finances are getting rather tight.
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2/17/19:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 7, 7, 7, 7, 7
HS Machine Front Squats: *slowed eccentric and pause at bottom*
100 x 8
180 x 8, 8, 8, 8, 8, 9, 8
Assisted Pullups: *dead-hang*
7 assist x 10, 10, 10, 10, 10
Decline DB Situps:
30 x 9, 9
DB Hammer Curls: *simultaneous*
35s x 10, 9.75, 9.75
Twisting Cable Crunches:
160 x 10, 9(+3.25)
Tired from traveling to stay with friends/from staying out late last night, but I got the work done.
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2/18/19:
174.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 5, 5, 5, 5, 5
Deadlifts: *slowed eccentric*
135 x 5
225 x 5
275 x 3
315 x 6, 6, 6, 6, 4
Chest Supported T-Bar Rows:
45 + 10 x 10, 10, 10, 10, 9
Seated DB Lateral Raises: *arms perpendicular*
20s x 14, 14, 14, 13.75, 10.25
Seated Leg Curls:
140 x 14, 14, 14, 14, 14.75
Hard work here. REALLY slowed down the negatives on the deads to not hurt the glute. I'm strongly considering completely substituting good mornings for the deadlift in the near future if it agrees with my injury.
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2/20/19:
174.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
250 x 5
275 x 9, 9, 9, 9
Bench Press:
135 x 5
165 x 5
185 x 3
210 x 8, 8, 7
Incline Supinating DB Curls:
25s x 11, 11, 11, 11, 12
DB Overhead Triceps Extensions:
45 x 16, 16, 16, 15, 15
Leg Press Calf Raises: *paused at bottom and slowed eccentric*
4 45s/side x 14, 14, 14, 14, 14
Decline DB Situps:
30 x 10, 9
Twisting Cable Crunches:
160 x 10, 10 (+4 in middle)
Not happy with the bench here. Tomorrow may be the first day of doing good mornings instead of deadlifts for the first time. I haven't replaced deads completely in my program in the past six and a half years of lifting, at least. This will be an interesting change, and I hope the movement agrees with my glute.
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2/21/19:
175.6 lbs.
High-Bar Good Mornings:
45 x 10
95 x 5
115 x 8, 8, 8, 8, 8, 7, 7
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8, 9
Close, Neutral Grip Pulldowns:
130 x 14, 14, 14, 14, 14
Face Pulls: *slowed eccentric*
70 x 11, 11, 11, 11, 12
Abductor Cable Kicks:
20 x 12, 12, 11
First day trying out GMs instead of deads. I see some promise here. I think I'm going to try the low bar variation next due to some feedback on the form that I received. This session was humbling. The weight wasn't much, but I still pushed as hard as I could. Worth mentioning: I came down with a cold yesterday. Really congested and I have a sore throat, but it's not too bad.
