Nice work. Why not go for the little jump to 390 first on back squats when you go for a PR?
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Nice work. Why not go for the little jump to 390 first on back squats when you go for a PR?
[QUOTE=JerG;1547621281]Nice work. Why not go for the little jump to 390 first on back squats when you go for a PR?[/QUOTE]
Thank ya much, good sir. I very well may. I've been burned many times before for being too eager. I guess I'm just really anticipating finally reaching the 405. It'll likely be a game time decision. Either 390 or 395 on the bar, though. It's so hard to settle for five pounds
3/28/18:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
170 x 9, 9, 9, 9
Romanian Deadlifts:
135 x 8
185 x 5
205 x 12, 12, 12, 12, 10
Chest Supported Rows:
135 x 10, 10, 10, 10, 9.8
Seated DB Lateral Raises:
17.5s x 17, 17, 17, 17, 17
Seated Leg Curls:
120 x 15, 15, 14, 14, 14
Good work in there today. My bench is feeling so strong here lately. I can't wait to test it. As an aside, I got a new scale yesterday, and it weighs just about two pounds heavier on average!!!! I thought that was pretty startling. So my body weights will pretty much be exclusively logged using this scale now. Kinda bummed because it makes me weaker pound for pound, lol, but also kind of a pro in that this means that I may have been >155 pounds on stage since the other one was the one I was using during my prep two years ago. Anyways, not really a big deal, but just something to note.
Very interesting split. Gotta have the Hammys!
[QUOTE=FlightDistance;1547687771]Very interesting split. Gotta have the Hammys![/QUOTE]
Full body has been the way to go for me for the past two years. Definitely different from how a lot of people train. I got the critique of having small hammies two years ago when I was shredded down. Never again!
3/30/18
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
155 x 5
170 x 11, 11, 10, 9, 8
EZ Bar Curls:
70 x 13, 13, 13, 11, 11
Roman Chair Hanging Leg Raises:
BW x 15, 14.5
Twisting Hanging Leg Raises:
BW x 11, 8
Abductor Machine:
220 x 16, 14, 10.9
Standing Calf Raises: *pause at bottom*
165 x 13, 11, 11, 12, 12
Visiting home for the weekend for Easter so I lifted at my hometown gym. Good work here. Back into the deload/max out week, starting tomorrow. Deloading on bench tomorrow and then maxing out the rest of the week. Should be fun.
3/31/18:
Bench Press:
45 x 10
95 x 5
135 x 5
145 x 8, 8, 8, 8
Hack Squats:
2 45s/side x 8
4 45/side x 8, 8, 8, 8, 6
Chinups: *dead-hang*
BW x 10, 10, 9, 9, 8
Cable Overhead Triceps Extensions: *w/ rope*
80 x 11, 11, 11, 10, 10
DB Rear Delt Flies:
20s x 18, 18, 18, 18, 17.5
4/2/18
175.4 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
345 x 1
385 x 1
425 x 0
405 x 1
385 x 3
Incline DB Presses:
45s x 8
60s x 11, 11, 11, 11, 12
Assisted Pullups:
33 x 10, 10, 10, 10, 10
DB Hammer Curls: *simultaneous*
25s x 19, 19, 19
Machine Crunches:
120 x 19, 17
Twisting Hanging Leg Raises:
BW x 11, 11
A bit annoyed with the deadlifts. I think I'm going to be a little bit more reserved in my attempts on the bench and the squat later in the week, after all. Probably going to initially go for 235 on the bench and 390 on the squat. I'm tired of missing lifts.
4/4/18:
175.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
215 x 1
235 x 1
245 x 1
250 x 1?
225 x 3
Romanian Deadlifts:
135 x 8
185 x 5
220 x 10, 10, 10, 10, 10
Chest Supported Rows:
155 x 9, 9, 9, 9, 9
Seated DB Lateral Raises:
17.5s x 18, 18, 18, 18, 16.8
Seated Leg Curls:
120 x 15, 15, 15, 15, 14
Good session. I was VERY happy with my strength on the bench. Was shocked at how easily 235 flew up. Nailed 245 and then went to 250, where I did pause during the top half of the press, but as I was powering through (seriously, I saw the bar rising for me to finish the press), some dude ran over and grabbed it. Sucks. I just yelled "****" at the top of my lungs, and everyone looked at me. I normally don't lose my cool like that at all, and I know the guy had only good intentions, but man, that was really not ideal for me. I have no problems doing the roll of shame. So I do think I have 250 in me, for sure.
4/6/18:
176.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
350 x 1
390 x 0, 0
365 x 0
345 x 2
325 x 3
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 9, 7, 6
EZ Bar Curls:
70 x 13, 13, 13, 13, 13
Machine Calf Raises:
160 x 16, 16, 14, 12, 13
Machine Crunches:
120 x 19, 15
Abductor Machine:
170 x 17, 17
130 x 15 (tried leaning forward instead of laying back. Felt a better glute activation here)
Today wasn't my day in there. The weights felt heavy as I was warming up, and 350 was not nearly as fast as I anticipated. Still went up to 390, but to no avail. Not sure what was going on. Was able to recover and put some good work in, but I was feeling some serious fatigue today for whatever reason.
4/7/18
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 7, 7, 7, 7, 7
Machine Leg Press:
275 x 8
405 x 6, 6, 6
390 x 6, 6
Chinups: (deadhang)
BW + 12 x 9, 9, 9, 8, 7.9
Overhead Cable Triceps Extensions: (w/ rope)
47.5 x 10, 10, 9, 8, 8
DB Rear Delt Flies:
20s x 18, 18, 18, 18, 17.5
Not bad at all. Good work today.
4/9/18:
174.0 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 DB Presses:
45s x 8
75s x 8, 8, 8, 8, 7
Assisted Chinups:
26.5 x 9, 9, 9, 9, 9
Machine Crunches:
120 x 19, 18
Twisting Hanging Leg Raises:
BW x 12, 12
Simultaneous DB Hammer Curls:
25s x 19, 20, 19
Good
4/11/18:
174.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 5, 5, 5, 5, 5, 5, 5
Romanian Deadlifts:
135 x 8
185 x 5
215 x 5
240 x 8, 8, 8, 8, 8
Chest-Supported Rows:
125 x 13, 13, 12, 12, 11.8
Seated Lateral Raises:
17.5s x 18, 18, 18, 18, 16.9
Seated Leg Curls:
120 x 15, 15, 15, 15, 15
Excellent. Felt really strong today.
4/13/18:
175.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
280 x 9, 9, 9, 8
Bench Press:
135 x 5
165 x 5
185 x 3
200 x 7, 7, 7, 6, 6
EZ Bar Curls:
70 x 14, 14, 14, 13, 13
Machine Calf Raises:
160 x 16, 15, 13, 13, 13
Twisting Leg Raises:
BW x 12, 12
Abductor Machine: *leading forward*
130 x 14, 15, 14.8
Machine Crunches:
120 x 14, 14
A bit frustrated on the squat, here. Going to have to reduce the estimated one rep max if I miss this again on the next cycle. Good effort here, though. Bench slowly moving upwards. Hard to balance attention for both lifts.
4/14/18:
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
170 x 9, 9, 9, 9
Machine Leg Press:
275 x 8
365 x 10, 10, 10, 10, 10
Weighted Chinups: *dead-hang*
BW + 25 x 7, 7, 7, 6, 6
Overhead Cable Triceps Extensions: *w/ rope*
47.5 x 10, 10, 10, 9, 8
DB Rear Delt Flies:
20s x 18, 18, 18, 18, 17.8
4/16/18:
176.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
335 x 5, 5, 5, 5, 5, 5, 5
Incline DB Presses:
45s x 8
55s x 13, 13, 12, 12, 11
Assisted Pullups:
46 x 12, 12, 12, 12, 11
DB Hammer Curls: *simultaneous*
25s x 20, 17, 15
Machine Crunches:
120 x 20, 19
Twisting Hanging Leg Raises:
BW x 12, 11
Good work here, especially on the deads. I think my assistance work suffered a bit just because I was so wrecked after the deads
4/18/18:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
210 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
BB Romanian Deadlifts:
135 x 8
185 x 5
205 x 12, 12, 12, 12, 11
Chest-Supported Rows:
140 x 10, 10, 10, 10, 9.8
Seated DB Lateral Raises:
17.5s x 18, 18, 18, 18, 17
Seated Leg Curls:
120 x 16, 16, 16, 15, 14.9
Progress on most lifts here.
4/20/18:
175.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
155 x 3
170 x 11, 11, 11, 11, 10
EZ Bar Curls:
70 x 14, 14, 14, 14, 14
Abductor Machine: *leaning forward*
130 x 15, 15, 15
Machine Crunches:
170 x 11
150 x 11
Machine Calf Raises:
130 x 17
150 x 15, 15, 14, 13
Twisting Hanging Leg Raises:
BW x 13, 12
Good. Was in an unfamiliar gym. My normal facility was closed for cleaning, so I had to go down the road to a different YMCA. So nice having a membership to these gyms. I have access to any in middle TN, and there are so many around Nashville. So convenient
4/21/18:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 5, 5, 5, 5, 5, 5, 5
Machine Leg Press:
275 x 8
385 x 8, 8, 8, 8, 8
Chinups: *dead-hang*
BW x 10, 10, 10, 8, 8
Cable Triceps Overhead Extensions:
47.5 x 10, 10, 10, 10, 8.2
DB Rear Delt Flies:
20s x 19, 19, 18, 18, 17.8
4/23/18:
175.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
290 x 9, 9, 9, 9
Pullups: *dead-hang*
BW x 8, 8, 8, 7, 7
Incline DB Presses:
45s x 8
60s x 12, 12, 12, 10, 10
Machine Crunches:
120 x 20, 19
Twisting Hanging Leg Raises:
BW x 13, 11
Simultaneous DB Hammer Curls:
25s x 20, 20, 20
Not bad. Had to do regular pullups because the supported pullup machine was broken.
4/24/18:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 7, 7, 7, 7, 7
Barbell Romanian Deadlifts:
135 x 8
185 x 5
205 x 5
225 x 10, 10, 10, 10, 10
Low Cable Rows:
150 x 10
165 x 8, 8, 8
150 x 9
Lying Leg Curls:
147.5 x 9
140 x 10, 10, 9, 8
Machine Calf Raises: *paused*
150 x 15, 15, 15, 15, 16
DB Seated Lateral Raises:
20s x 16, 14, 14, 13, 12
Effort was really high. Lots of volume
4/26/18:
174.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 3, 3, 3, 3, 3, 3, 2
325 x 4
330 x 3, 3
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 8, 8, 8
EZ Bar Curls:
70 x 15, 15, 14, 14, 14
Machine Crunches:
140 x 11, 11
Abductor Machine: *leaning forward*
130 x 17, 17, 17
Twisting Hanging Leg Raises:
BW x 13, 13
Not at all liking what has been going on with my squat lately. I hit this last month. Not sure what's up here, whether it's the programming, sleep, stress or what. Going to give it another month or so before I really start considering making some program changes.
4/28/18:
174.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
210 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Leg Press: *Narrow stance*
3 45s/side x 8
5 45s/side x 11, 12, 11, 12, 11
Weighted Chinups:
BW + 12 x 9, 9, 9, 9, 7.9
Cable Overhead Extensions: *w/ rope*
47.5 x 10, 10, 10, 8, 8
DB Rear Delt Flies:
20s x 19, 19, 19, 19, 18
Really good session today. Changed to a plate loaded leg press on this day. Opting for a more narrow leg positioning in hopes of some greater quad stimulation. Doing a lot more hamstring work as of late so I want to make sure that the leg pressing that I am doing provides maximal stimulation.
4/30/18:
175.4 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 7, 7, 7, 7, 7
Incline DB Presses:
45s x 8
75s x 8, 8, 8, 7
65s x 9
Assisted Pullups:
33 x 11, 10, 10, 10, 10
Machine Crunches:
140 x 12, 12
DB Hammer Curls:
25s x 21, 21, 20
Twisting Hanging Leg Raises:
BW x 13, 11
5/2/18:
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
170 x 9, 9, 9, 9
Romanian Deadlifts:
135 x 8
185 x 5
215 x 5
245 x 8, 8, 8, 8, 7
Chest-Supported Rows:
125 x 13, 13, 13, 13, 13
Seated DB Lateral Raises:
20s x 14, 15, 14, 14, 14
Seated Leg Curls:
130 x 15, 13, 13, 13, 12.8
Really brought the intensity today.
5/4/18:
175.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5, 5, 5, 5, 4
Bench Press:
135 x 5
160 x 5
185 x 3
205 x 6, 6, 6, 6, 6
EZ Bar Curls:
70 x 15, 15, 15, 14, 14
Machine Calf Raises: *pause at bottom*
160 x 16, 16, 14, 15, 15
Abductor Machine: *leaning forward*
130 x 17, 16, 15.5
Seated Machine Crunches:
140 x 15, 11
Twisting Hanging Leg Raises:
BW x 14, 12
This was frustrating. My squat is definitely suffering from the lack of frequency while my bench continues to flourish. I'm going to start thinking about interventions to potentially make here to at least keep the lift on maintenance while bringing my chest/bench up. It sucks how you have to really allocate your resources wisely; you can't focus on everything at once without sacrificing something else in the process. I feel if I really wanted to focus on the big three all at the same time, I would be sacrificing a good chunk of bodybuilding work.
5/5/18:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
145 x 8, 8, 8, 8
Leg Press: *Narrow stance*
3 45s/side x 8
5 45s + 35/side x 8, 8, 9, 8, 8
Chinups: *dead-hang*
BW + 25 x 7, 7, 7, 7, 7
Overhead Cable Triceps Extensions: *w/ rope*
47.5 x 10, 10, 10, 9, 9
DB Rear Delt Flies:
20s x 20, 20, 20, 19, 18
Nice and quick deload session to start off my deload week. I have been thinking, and I do believe that I may be able to benefit just from switching the days around on which I do my leg pressing. I may have a positive response from just spreading out my squats/leg pressing from one another. My final exam is tomorrow so I'll have some free time this week to sit down with my excel document and move some things around.
Non-lifting related: I get to start my summer rotation next week! Will be working in a mental institute for a few weeks. Should be super insightful.
5/7/18:
175.8 lbs.
Deadlifts:
135 x 5
225 x 5
250 x 8, 8, 8, 8
Incline DB Presses:
45s x 8
55s x 13, 13, 13, 13, 13
Assisted Pullups:
46 x 13, 13, 13, 12, 12
Machine Crunches:
140 x 12, 13
Twisting Hanging Leg Raises:
BW x 14, 12
Simultaneous DB Hammer Curls:
25s x 21, 21, 21
Good work. The deload week continues for the main lifts.
How much schooling do you have left?
[QUOTE=JerG;1551051091]How much schooling do you have left?[/QUOTE]
One semester of formal classes. and then I go on rotations. Which pretty much just means a year and a half of free labor after the fall semester.
In short, I'll be a pharmacist in just shy of two years. Seems like it has taken an eternity