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2/25/19:
178.0 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
Good Mornings: *low-bar*
95 x 8
135 x 10, 10, 10, 8, 8
Chest Supported T-Bar Rows:
2 45s x 7, 7, 7, 7, 7
Seated DB Lateral Raises:
20s x 14, 14, 14, 14, 13.5
Seated Leg Curls:
14, 14, 14, 14, 15
Pain-free. Hoping that I can keep that up on good mornings because I'm really liking how they are feeling.
You and your glute and me and my ham. A couple of broken brothers.
Good to see that bodyweight up and I think I liked your 260 bench vid on IG, good stuff man.
[QUOTE=JerG;1574651841]You and your glute and me and my ham. A couple of broken brothers.
Good to see that bodyweight up and I think I liked your 260 bench vid on IG, good stuff man.[/QUOTE]
It's just how it seems to go. You can train as smart as you're able, but you're still bound to tweak something at some point if you keep on pushing the envelope. Injuries often stop people dead in their tracks so I'm just happy that we can still train hard.
Feels great to actually be making progress somewhere. And my bench is no longer embarrassing, haha. Now on to the ever-elusive 275.
2/27/19:
176.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 3
225 x 5
215 x 7, 6
Incline Supinating DB Curls:
25s x 12, 12, 11, 11, 11
DB Overhead Triceps Extensions:
45 x 16, 16, 16, 16, 15
Leg Press Calf Raises: *paused at bottom*
4 45s/side x 15, 14, 11, 12, 14
Decline DB Situps:
30 x 11, 11
Twisting Cable Crunches:
160 x 12, 11(+3 in middle)
Really happy with the high bar box squats here. I feel that I have some strength gains to show on the squat when I can finally return to my regular low bar variation. About to be at my hometown gym until the end of March. My month-long rotation has me moving home tomorrow.
2/28/19:
176.2 lbs.
Good Mornings: *low bar*
45 x 10
95 x 6
150 x 7, 7, 7, 7, 7, 7
Incline Bench Press:
95 x 8
120 x 12, 12, 12, 12, 13
Wide Neutral Grip Pulldowns:
130 x 17
150 x 12, 12, 12, 12
Abductor Machine:
180 x 13, 13, 13
Face Pulls:
70 x 13
80 x 10, 10, 10, 9.8
Not bad. First sesh at the hometown gym for the month. Hamstrings were still more beat up than they had been in years due to the last good morning session so I was a bit apprehensive going in today, but I still feel I did well.
[QUOTE=TGreggors;1574517591]2/25/19:
178.0 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
Good Mornings: *low-bar*
95 x 8
135 x 10, 10, 10, 8, 8
Chest Supported T-Bar Rows:
2 45s x 7, 7, 7, 7, 7
Seated DB Lateral Raises:
20s x 14, 14, 14, 14, 13.5
Seated Leg Curls:
14, 14, 14, 14, 15
Pain-free. Hoping that I can keep that up on good mornings because I'm really liking how they are feeling.[/QUOTE]
Just realized I didn't log my session from 2/23/19.
2/23/19:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 9, 9, 9, 9
HS Machine Squats:
100 x 8
140 x 13, 13, 13, 13, 13, 13, 14
Pullups: *dead-hang*
BW x 9, 8, 8, 8, 7.9
Decline DB Situps:
30 x 10, 10
Twisting Cable Crunches:
160 x 11, 10(+5 in middle)
DB Hammer Curls: *simultaneous*
35s x 10, 10, 9.75
3/3/19:
176.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 5, 5, 5, 5, 5
HS Front Squats: *slowed eccentric and pause at bottom*
45/side x 8
3 45s/side x 10, 10, 7
2 45s + 25/side x 10, 8
2 45s/side x 10, 9
Pullups: *dead-hang at bottom*
BW x 9, 9, 9, 8, 7
DB Hammer Curls: *simultaneous*
35s x 10, 10, 10.5
Decline DB Situps:
30 x 12, 11
Twisting Roman Chair Leg Raises:
BW x 9 (+1.5 in middle), 8 (+1.5 in middle)
Solid work. Was eager to get back into the gym today.
3/4/19:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 7, 7, 7, 7, 7
Good Mornings: *low-bar*
45 x 8
95 x 8
145 x 8, 8, 8, 7
135 x 9
HS Low Rows:
2 45s/side x 8
45 + 25/side x 12, 12, 10.75, 10.75
DB Lateral Raises:
20s x 14, 14, 14, 14, 14
Lying Leg Curls:
80 x 15, 14, 14, 14, 13
Machine Calf Raises:
165 x 11, 11, 11, 11, 11
3/6/19:
176.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 3
335 x 3, 3, 2
325 x 3, 3, 3, 3, 3, 3
315 x 4
Bench Press:
135 x 5
185 x 3
200 x 10, 10, 10
Incline Supinating DB Curls:
25s x 12, 12, 12, 12, 13
Overhead DB Triceps Extensions:
45 x 16, 16, 16, 16, 16
Decline DB Situps:
30 x 12, 12
Twisting Roman Chair Leg Raises:
BW x 9(+1.5 in mid), 9(+2.5 in mid)
Weights felt crazy heavy on the box squats here. The metal plates in my hometown gym that I use for squatting are allegedly heavier than those that I use normally, so I don't plan on resetting my squats this cycle.
3/7/19:
177.2 lbs.
Good Mornings: *low-bar*
45 x 10
95 x 8
150 x 7, 8, 8, 8, 7, 7
Incline Bench Press:
95 x 8
135 x 10, 10, 10, 11, 12
Wide, Neutral Grip Pulldowns:
150 x 13, 13, 13, 13, 13
Face Pulls:
80 x 10, 10, 10, 10, 11
Abductor Machine:
180 x 14, 13, 13
Good work here. Ready for a day or two of rest.
3/10/19:
176.4 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 Front Squats: *slowed negative and pause at bottom*
45/side x 8
3 45s/side x 8, 8, 8, 8, 8, 8, 7
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
Decline DB Situps:
30 x 13, 12
DB Hammer Curls: *simultaneous*
35s x 10, 10, 10.9
Roman Chair Twisting Leg Raises:
BW x 10, 9 (+1.5 in middle)
Good effort.
3/11/19:
175.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 9, 9, 9, 9
Good Mornings: *low-bar*
45 x 10
95 x 5
135 x 5
165 x 6, 6, 6, 6, 5
HS Low Rows:
2 45s/side x 6
45 + 35/side x 8, 8, 8, 8
Seated DB Lateral Raises: *arms perpendicular*
20s x 15, 15, 14, 14, 14
Lying Leg Curls:
80 x 15, 15, 14, 14, 14
3/13/19:
175.0 lbs.
Box Squats: *high-bar*
45 x 10
135 x 5
225 x 5
275 x 3
315 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
185 x 3
210 x 8, 7
200 x 8
Incline Supinating DB Curls:
25s x 13, 13, 13, 13, 12
DB Overhead Triceps Extensions:
50 x 12
45 x 16, 16, 16, 16
Decline DB Situps:
30 x 13, 13
Machine Calf Raises: *pause at bottom*
165 x 12, 12, 12, 11, 11
Twisting Roman Chair Leg Raises: *left side first*
BW x 10, 10 (+0.5 in mid)
3/14/19:
175.0 lbs.
Good Mornings: *low-bar*
45 x 10
95 x 8
150 x 8, 8, 8, 7, 7, 7
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8, 8
Wide, Neutral Grip Pulldowns:
150 x 13, 13, 13, 13, 13
Face Pulls:
80 x 11, 11, 11, 11, 11
Abductor Machine:
180 x 14, 14, 13
3/16/19:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
HS Front Squats: *slow eccentric and pause at bottom*
45/side x 8
2 45s + 25/side x 12, 12, 12, 12, 12, 12, 11
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
Decline DB Situps:
30 x 13, 14
Twisting Roman Chair Leg Raises:
BW x 11, 10 (+1.5)
DB Hammer Curls: *simultaneously*
35s x 10, 10, 11
Deload
3/18/19:
174.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
Good Mornings: *low-bar*
95 x 8
135 x 10, 10, 10, 9, 9
HS Low Rows:
45 + 15/side x 12, 12, 12, 12, 12
DB Lateral Raises: *arms perpendicular*
20s x 16, 16, 15, 14, 14
Lying Leg Curls:
80 x 15, 15, 14, 14, 13
New block starting up Thursday. I think I'm about to be adding a bit more work in this next cycle. Two more sets of curls, triceps pushdowns and leg press will be added to each week starting then. I hope I can handle the amount of work I'll be doing.
3/20/19:
175.4 lbs.
Box Squats:
45 x 10
135 x 5
185 x 3
225 x 5
235 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
220 x 6, 5
210 x 7
Incline DB Curls:
25s x 13, 13, 13, 13, 12
Overhead Cable Triceps Extensions:
80 x 10, 10, 10, 9, 9
Standing Calf Raises: *pause at bottom*
165 x 12, 12, 12
150 x 13, 13
Decline DB Situps:
30 x 14, 14
Twisting Roman Chair Leg Raises:
BW x 11, 11(+1.5 in mid)
3/21/19:
178.2 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 8, 8, 8, 8, 7, 7
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12, 12
Wide Neutral Grip Pulldowns:
150 x 13, 13, 13, 13, 14
Leg Press: *Quad Dominant*
3 45s/side x 17
3 45s + 15/side x 15
Face Pulls:
80 x 12, 12, 12, 12, 12
Abductor Machine:
180 x 14, 14, 14
The two sets of leg press are new here. I feel like not deadlifting has saved me from a lot of fatigue. Trying to use this time to really focus on hypertrophy.
3/23/19:
178.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7, 7, 7, 7, 7
HS Machine Front Squats: *slow eccentric and pause at bottom*
45/side x 8
2 45s + 35/side x 10, 10, 10, 10, 10, 10, 10
Pullups: *dead-hang*
BW x 9, 9, 9, 8, 8
DB Hammer Curls: *simultaneously*
35s x 10, 10, 10, 11, 10.5
Decline DB Situps:
30 x 15, 14
Roman Chair Twisting Leg Raises:
BW x 11, 11 (+1 in mid)
3/26/19:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 5, 5, 5, 5, 5
Low Bar Good Mornings:
95 x 8
145 x 8, 8, 8, 8, 8
HS Low Rows:
45 + 25/side x 12, 12, 11, 10, 10
DB Lateral Raises: *arms perpendicular*
20s x 16, 15, 15, 15, 15
Lying Leg Curls:
80 x 15, 15, 15, 14, 13.9
Triceps Pushdowns: *w/ rope*
90 x 12, 13
3/27/19:
177.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
250 x 3
275 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
200 x 10, 10, 8
Incline DB Curls: *supinating*
25s x 13, 13, 13, 13, 12
Overhead Cable Triceps Extensions:
80 x 10, 10, 10, 10, 9
Standing Calf Raises: *pause at bottom*
150 x 15, 14, 14, 13, 13
Decline DB Situps:
30 x 15, 16
Roman Chair Twisting Leg Raises:
BW x 12, 11
3/29/19:
179.0 lbs.
Low Bar Good Mornings:
95 x 8
150 x 8, 8, 8, 8, 8, 8
Incline Bench Press:
95 x 8
140 x 10, 10, 10, 10, 10
Wide Neutral Grip Pulldowns:
150 x 14, 14, 14, 13, 13
Leg Press: *Quad Dominant*
3 45s + 15/side x 16, 16
Face Pulls:
80 x 13, 12, 13, 13, 14
Abductor Machine:
180 x 15, 14, 14
3/30/19:
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
HS Front Squats: *slow eccentric and pause at bottom*
45/side x 8
3 45s/side x 8, 8, 8, 8, 8, 8, 8
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
Decline DB Situps:
30 x 16, 16
DB Hammer Curls: *simultaneous*
35s x 10, 10, 10, 11, 11.75
Twisting Roman Chair Leg Raises:
BW x 12, 12
Last session at home. Back to Nashville.
4/1/19:
174.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
230 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Low Bar Good Mornings:
95 x 8
135 x 5
165 x 6, 6, 6, 6, 6
Chest Supported T-Bar Rows: *slow eccentric*
45 + 35 x 8, 8, 8, 8, 8
Triceps Pushdowns: *w/ rope*
70 x 14, 15
Seated Leg Curls:
140 x 15, 15, 14, 14, 13
Seated DB Lateral Raises: *arms perpendicular*
20s x 16, 16, 15, 14.75, 14
Almost lost it on that last set of bench. PR.
4/3/19:
175.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 3
210 x 7
205 x 7, 7
Incline DB Curls: *supinating*
25s x 13, 13, 13, 13, 13
Overhead Cable Triceps Extensions:
70 x 11, 11, 11, 11, 11
Decline DB Situps:
30 x 16
Hanging Leg Raises:
BW x 14.5
Twisting Cable Crunches:
160 x 12, 12(+3 in mid)
Leg Press Calf Raises: *pause at bottom*
4 45s/side x 15, 14, 14, 13, 14
Not sure what was up with my bench today. Maybe I was fatigued from the huge PR on Monday.
Thinking about my squat performance. If I don't manage to hit my reps on the prescribed 10x3 w/ 335 on the high bar box squats next week, I may try to implement regular squats once again. I'm craving that 405. The glute hasn't been bothering me lately so I think I may be good to give my low bar squats a try once more.
4/5/19:
176.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 9, 9, 9, 9, 9, 8
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 9, 8
Close, Neutral Grip Pulldowns:
130 x 15, 15, 14, 13, 13
Quad Dominant Leg Press:
210 x 19
250 x 12
Face Pulls:
70 x 12, 12, 12, 12, 14
Abductor Cable Kicks:
20 x 12, 12, 11
4/6/19:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 5, 5, 5, 4
205 x 6
Machine Front Squats:
100 x 8
180 x 9, 9, 9, 9, 9, 9, 9
Assisted Pullups:
10 assist x 12, 12, 12, 12, 12
Hanging Leg Raises:
BW x 15, 14
Twisting Cable Crunches:
160 x 13, 12 (+1 in middle)
DB Hammer Curls: *simultaneous*
35s x 11, 11, 11, 11, 10.25
Not sure what happened on my bench here. First time failing the program since I began running this current progression scheme in November 2017. A bit frustrating.
4/8/19:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7, 7, 7, 7, 7
Low Bar Good Mornings:
95 x 8
135 x 10, 10, 10, 10, 10
Chest Supported T-Bar Rows:
2 45s + 10 x 6, 6, 6, 6, 6
Triceps Pushdowns: *w/ rope*
70 x 15, 16
Seated Lateral Raises: *arms perpendicular*
20s x 16, 16, 16, 15, 13.5
Seated Leg Curls:
140 x 15, 15, 15, 15, 14
Got after it. Hamstrings have been feeling so tender lately.
4/10/19:
175.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
335 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
185 x 3
225 x 3
215 x 6, 6
Incline Supinating DB Curls:
25s x 14, 14, 14, 13, 13
Cable Overhead Triceps Extensions:
70 x 12, 12, 12, 12, 12
Leg Press Calf Raises: *paused at bottom*
4 45s/side x 15, 14, 14, 14, 14
Hanging Leg Raises:
BW x 15, 15
Twisting Cable Crunches:
160 x 13, 13
THRILLED about the box squats. And I even tried out some regular squats while warming up and I could actually do them pain free. May make the change back in not too terribly long. Pissed about my bench, though. Idk what's up. Maybe this volume increase was just enough to overreach me. Hard to tell.