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9/30/18:
176.0 lbs.
Bench Press:
45 x 10
95 x 8
135 x 5
165 x 5
195 x 7, 7, 7, 7, 7
Front Squats: *slow negative*
135 x 8
180 x 8, 8, 8, 8, 8
Assisted Pullups:
6 assist x 10, 10, 10, 10, 10
Ab Wheel:
BW x 14, 14
Twisting Hanging Leg Raises:
BW x 11, 11
DB Hammer Curls: *simultaneous*
35s x 12, 12, 11.75
10/2/18:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
205 x 5, 5, 5, 5, 5, 5, 5
Deadlifts:
135 x 5
225 x 5
275 x 3
300 x 8, 8, 8, 8, 6
Cable Rows: *w/ lat pulldown bar*
120 x 10, 10, 10, 10, 11
Seated DB Lateral Raises:
25s x 10, 10, 10, 10, 10
Seated Leg Curls:
120 x 15, 15, 15, 15, 15.5
Not bad. I was doing these sets of deads with two minute rest periods. I was breathing so hard between sets.
10/4/18:
175.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
270 x 9, 9, 9, 9, 10
Bench Press:
135 x 5
155 x 5
175 x 10, 10, 10, 10, 11
Cable Curls:
100 x 13, 14, 14, 12, 12
Leg Press Calf Raises: *paused*
4 45s + 35/side x 11, 11, 11, 11, 11
Ab Wheel:
BW x 15, 15
Twisting Oblique Crunches:
100 x 12 + 2 in mid
100 x 12 + 3 in mid
Abductor Cable Kicks:
15 x 18, 18, 18
Damn glute is still causing issues. Never did I think that I would have a problem squatting after two months with this thing.
10/5/18:
176.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
325 x 5, 5, 5, 5, 5, 5, 5
Incline Barbell Presses:
95 x 8
120 x 12, 12, 12, 12, 10
Close, Neutral Grip Pulldowns:
130 x 14, 14, 14, 13, 13
Overhead Cable Triceps Extensions:
90 x 12, 12, 12, 12, 12
Cable Rear Delt Flies:
15 x 15, 15, 15, 15, 16
Really got after it in there today. Moved this session forward one day because I'm working a flu clinic pretty late on Tuesday.
10/7/18:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Front Squats: *slowed negative*
135 x 5
155 x 12, 12, 12, 12, 12
Assisted Pullups:
7 assist x 12, 12, 10
8 assist x 10, 10
10 assist x 12
Ab Wheel:
BW x 15, 15
Twisting Cable Crunches:
110 x 14 (+ 3 in mid)
130 x 11 (+2 in mid)
REALLY happy with this benching. All-time volume PR here. A part of me is sad that I will be moving some volume from my chest to my quads one my injury completely heals. And to think that I missed 225 at my meet at the tail end of 2016 when I was 12ish pounds lighter.
10/8/18:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
180 x 9, 9, 9, 9
Deadlifts:
135 x 5
225 x 5
275 x 3
320 x 6, 6, 6, 6, 6
Cable Rows: *w/ lat pulldown bar*
140 x 8, 8, 8, 8, 8
Seated DB Lateral Raises:
25s x 11, 10, 10, 10, 9.75
Seated Leg Curls:
120 x 16, 16, 15, 15, 16
Really good work here! Was a quickie. Went after my test, which resulted in me training much later in the day than normal. I liked the late afternoon feel for a change.
10/9/18:
175.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
285 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 8, 8, 9
Cable Curls:
100 x 14, 14, 14, 14, 14
Leg Press Calf Raises: *paused at bottom*
4 45s + 35/side x 12, 12, 11, 11, 12
Ab Wheel:
BW x 16, 15
Twisting Cable Crunches:
130 x 12 (+4 in mid), 12 (+5 in mid)
Abductor Cable Kicks:
15 x 19, 19
17.5 x 13
10/12/18:
175.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
285 x 9, 9, 9, 9
Incline Bench Press:
95 x 8
135 x 10, 10, 10, 8
115 x 12
Close Neutral Grip Lat Pulldowns:
130 x 14, 14, 14, 14, 13
Overhead Triceps Extensions: *paused at bottom* *w/ v-bar*
90 x 13, 12, 12, 12, 12
Cable Rear Delt Flies:
15 x 16, 16, 16, 16, 18
Felt super fatigued today when starting up with deadlifts, but I got the programmed work done.
10/14/18:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 5, 5, 5, 5, 5, 5, 5
Front Squats:
135 x 8
175 x 10, 10, 10, 10, 10
Pullups:
BW x 8, 8, 8, 8, 8
Ab Wheel:
BW x 16, 16
Twisting Cable Crunches:
Full stack x 9 (+2 in mid), x 9 (+ 4 in mid)
DB Hammer Curls: *simultaneous curling*
35s x 12, 12, 11.5
Good. Went back to visit the family for the weekend and got this in at my hometown gym
10/15/18:
175.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 7, 7, 7, 7, 7
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
345 x 4, 4, 4, 4, 5
Cable Rows: *w/ lat pulldown attachment*
100 x 13, 13, 13, 13, 14
Seated DB Lateral Raises:
25s x 11, 11, 11, 10, 10
Seated Leg Curls:
130 x 14, 14, 13, 14, 16
Leg Press Calf Raises: *paused at bottom*
4 45s + 35/side x 12, 12, 12, 13, 15
Good session. "Heavy" deads are so much fun.
Staying on the grind man, hell yeah. I see a 275 bench in the near future!
[QUOTE=LoganBrown;1563806161]Staying on the grind man, hell yeah. I see a 275 bench in the near future![/QUOTE]
Sticking to my guns, bro. I sure hope you're right. I didn't think that would be a possibility for a long, long time a few years ago. And I see that you're doing the same, judging from the instagram posts i've been seeing!
10/18/18:
176.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
165 x 5
185 x 3
205 x 6, 6, 6, 6, 8
Supinating DB Curls: *simultaneous*
30s x 16, 14, 14, 13, 12
Ab Wheel:
BW x 17, 17
Twisting Cable Crunches:
130 x 14(+ 5 in mid), x 15(+5 in mid)
Cable Abductor Kicks:
17.5 x 14, 14, 14
Pause squats actually felt pretty good, although the tweak is still there.
10/20/18:
176.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
305 x 7, 7, 7, 7, 7
Incline Bench Press:
95 x 8
145 x 8, 8, 8, 8, 9
Close Neutral Grip Pulldowns:
130 x 14, 14, 14 12, 12
Cable Overhead Triceps Extensions: *w/ v-bar*
20 x 13, 14, 14, 12, 13
Cable Rear Delt Flies:
20 x 13, 14, 14, 12, 13
Definitely have never been this strong on incline presses.
10/21/18:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Front Squats:
135 x 8
190 x 8, 8, 8, 8, 8
Assisted Pullups: *dead-hang*
6 assist x 11, 10, 10, 10, 10
Ab Wheel:
BW x 18, 17
Twisting Cable Crunches:
140 x 11 (+2 in mid), 11 (+4 in mid)
DB Hammer Curls: *simultaneous*
40s x 7, 6
35s x 11.9
Really got after it today. Pleased
10/23/18:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
180 x 9, 9, 9, 9
Deadlifts:
135 x 5
225 x 5
275 x 3
300 x 8, 8, 8, 8, 8
Chest Supported T-Bar Rows:
2 45s x 9, 8
45 + 35 x 8
45 + 25 x 9
45 x 13.5
Seated DB Lateral Raises:
25s x 11, 11, 11, 10.9, 9.75
Seated Leg Curls:
130 x 15, 15, 15, 15, 15
Two minute rests here on the deadlift left me on the ground gasping for air after my final set. Absolutely killer. My normal cable row machine was broken so I had to opt for the T-bar rows.
10/25/18:
175.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
155 x 5
180 x 10, 10, 10, 10, 10
Supinating DB Curls: *simultaneous*
30s x 14, 14, 14, 14, 15
Leg Press Calf Raises: *paused at bottom*
5 45s/side x 10, 10, 11, 11, 11
Decline Situps: *w/ medicine ball on forehead*
20 x 11, 13
Abductor Cable Kicks:
17.5 x 15, 15, 14
Twisting Cable Crunches:
140 x 12, (+3 in mid), 13(+4 in mid)
Good.
10/26/18:
175.8 lbs.
Deadlifts:
135 x 5
225 x 5
245 x 8, 8, 8, 8
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12, 12
Close, Neutral Grip Pulldowns:
130 x 14, 14, 14, 14, 13
Overhead Triceps Extensions: *w/ v-bar*
90 x 13, 13, 12, 13, 12
Cable Rear Delt Flies:
20 x 14, 14, 14, 13, 14
Did this session a day early so that I can take care of studying tomorrow. First of the deload.
10/28/18:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
260 x 0
250 x 0
230 x 3, 3
Front Squats:
135 x 8
155 x 12, 12, 12, 12, 12
Pullups: *dead-hang*
BW x 8, 8, 8, 7.75, 6.75
Decline Situps: *w/ medicine ball*
20 x 13, 11
DB Hammer Curls: *simultaneous curling*
35s x 12, 12, 12
Twisting Cable Crunches:
140 x 13 (+4 in mid), 12 (+3 in mid)
Frustrating stuff on the bench. Got the 260 about half way up. I just can't lock it out.
10/30/18:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8
Deadlifts:
135 x 5
225 x 5
275 x 3
320 x 6, 6, 6, 6, 6
Cable Rows: *w/ lat pulldown bar*
140 x 8, 8, 8, 8, 8
DB Lateral Raises:
25s x 11, 11, 11, 11, 10.5
Seated Leg Curls:
130 x 15, 15, 15, 15, 16
Leg Press Calf Raises: *w/ pause at bottom*
5 45s/side x 11, 11, 11, 11, 11
11/1/18:
176.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
230 x 8, 8, 8, 8
Bench Press:
135 x 5
165 x 5
195 x 8, 8, 8, 8, 8
Supinating DB Curls: *simultaneous*
30s x 15, 15, 15, 15, 15
Decline DB Situps: *medicine ball on forehead*
20 x 13, 12
Abductor Cable Kicks:
17.5 x 15, 15, 15
Twisting Cable Crunches:
140 x 14 (+ 3 in mid)
140 x 13 (+4 in mid)
Last session of the deload is done. Making a single change this upcoming block. Taking two sets off my bench on the final training day of the week(the current box squat session) and putting two onto front squats. I'd like to give my quads a bit more work and would like to see if my bench can continue its upward trajectory with two fewer sets per week.
11/2/18:
176.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
350 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Incline Bench Press:
95 x 8
135 x 10, 10, 10, 10, 11
Close, Neutral Grip Pulldowns:
130 x 14, 14, 14, 14, 14
Overhead Triceps Extensions: *w/ v-bar*
90 x 13, 13, 13, 12, 13
Cable Rear Delt Flies:
20 x 14, 14, 14, 14, 13.9
11/4/18:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 7, 7, 7, 7, 7
Front Squats:
135 x 8
155 x 5
175 x 10, 10, 10, 10, 10, 10, 10
Assisted Pullups:
8 assist x 12, 12, 10
10 assist x 11
12 assist x 12
Decline DB Situps: *w/ medicine ball*
20 x 13, 13
DB Hammer Curls: *simultaneous*
35s x 12, 12, 12
Twisting Cable Crunches:
140 x 14, 14 (+3 in mid)
Now that was a lot of front squats.
11/6/18:
175.0 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:
135 x 5
225 x 5
275 x 3
315 x 2
355 x 4, 4, 4, 4, 4
Cable Rows: *w/ lat pulldown bar*
120 x 12, 12, 11
100 x 12, 11
Seated Leg Curls:
140 x 11, 11, 11, 11, 11
DB Lateral Raises:
25s x 11, 11, 11, 11, 11
The weights were feeling heavy when I was warming up on deadlifts, but I still was able to hit the numbers that I was shooting for.
11/8/18:
174.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
250 x 5
270 x 9, 9, 9, 11
Bench Press:
135 x 5
165 x 5
185 x 3
215 x 6, 6, 6
Supinating DB Curls: *simultaneous*
30s x 15, 15, 15, 15, 16
Leg Press Calf Raises: *paused at bottom*
5 45s/side x 12, 12, 11, 11, 12
Decline DB Situps: *w/ medicine ball*
20 x 13, 14
Twisting Cable Crunches:
140 x 15, 14(+3 in mid)
Abductor Cable Kicks:
17.5 x 16, 16, 15
Fewer sets on the bench = higher intensities. Happy with the bench numbers. Wrists have been bothering me while doing my box squats.
11/9/18:
175.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
330 x 5, 5, 5, 5, 5, 5, 5
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8
145 x 8
Close, Neutral Grip Pulldowns:
130 x 14, 14, 14, 14, 14
Overhead Triceps Extensions: *w/ v-bar*
90 x 13, 13, 13, 13, 13
Cable Rear Delt Flies:
20 x 14, 14, 14, 14, 13.9
11/11/18:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 5
180 x 9, 9, 9, 9
Front Squats: *slow negatives*
135 x 8
155 x 5
190 x 8, 8, 8, 8, 7
175 x 8
Assisted Pullups:
6 assist x 11, 11, 10, 9
7 assist x 9
Decline DB Situps:
20 x 14, 14
DB Hammer Curls: *simultaneous*
35s x 13, 12, 11.75
Good work. Started feeling glute pain in the same spot as always now so I had to take the squats with a low negative. Condensing my training this week because I'm heading to Memphis on Thursday.
11/10/18:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Deadlifts:
135 x 5
225 x 5
275 x 3
305 x 8, 8, 8, 7
295 x 7
Cable Rows: *w/ lat pulldown attachment*
120 x 11, 11, 11, 11, 11
Seated DB Lateral Raises:
25s x 11, 11, 12, 11, 10.5
Seated Leg Curls:
140 x 12, 11, 11, 11, 11
The 5x8 on the deadlift with two minute rests will never stop being hard.
*correction: last session was on 11/12.
11/14/18:
176.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
290 x 9, 7, 7, 7, 7
Bench Press:
135 x 5
165 x 5
185 x 3
205 x 8, 8, 8
Supinating DB Curls: *simultaneously*
30s x 16, 16, 15, 15, 15
Leg Press Calf Raises: *pause at bottom*
5 45s/side x 12, 12, 12, 11, 12
Decline Medicine Ball Situps:
20 x 15, 14
Twisting Cable Crunches:
140 x 15, 16 (+2 in mid)
Cable Abductor Kicks:
17.5 x 16, 16, 16
Good work. I used a higher bar placement tonight for my box squats, and the pain in my wrists was finally relieved.
11/18/18
Deadlifts:
135 x 5
225 x 5
275 x 3
290 x 9, 9, 9, 9
Incline Bench Press:
95 x 8
125 x 12, 12, 12
120 x 10
110 x 12
Close, Neutral Grip Pulldowns:
130 x 15, 14, 14, 14, 14
Overhead Cable Triceps Extensions: *w/ v-bar*
90 x 14, 13, 13, 13, 13
Cable Rear Delt Flies:
20 x 15, 15, 15, 14.5, 13.9
Not bad, all things considered. I hate cutting down on sleep, but I've had to sacrifice some rest this week which may be negatively impacting things.