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Friday December 27, 2019
ME Upper Body (disclaimer fantastic workout again!)
Incline Bench
*45 2x10
*95x5
*135x3
*175x1
195x1
205x3 (gigantic PR)
Backoff work
165 3x3
Wide Lat Pulldown
70x12
100x12
130x8
160x6
Close Hand Push-up
BW 2x20
Bent Over Rear Lateral
25’s x20,15,10
Arm Superset
Rope Pushdown 40x25,20
Rope Curl 40x25,20
Sunday December 29, 2019
ME Lower
20 inch Box Jumps BW 4x3
Beltless Stiff Leg Block Pull (mid shin)
*135x3
*225x1
*315x1
345x1 (add straps)
375x1
405x1 (never done 405 without a belt on any pulling variation so PR)
Backoff work
315 2x4
One Leg Leg Extension
30 3x8
Standing Calf Raise
140 3x8
Med Ball Ab Circuit (2 rounds w/ 20 lb med ball)
Crunch x10
Side Twist x10 (per side)
Stoked that I hit a Beltless 405 single on stiff leg block pulls. Can’t wait to see where I’ll be at with my actual competition deadlift w/ a belt when my quad is fully recovered.
Quad felt tight and a little weird post workout; likely from the leg extensions but it’s feeling better now after stretching. Adding box jumps for explosive work. May need to wait for those after I’m fully healed too though. I’ll ask the chiropractor tomorrow.
Tuesday December 31, 2019
RE Upper Body (amazing day again)
Bench Press
*45 3x10
*135x5
*185x3
*205x1
*225x1
225x10 (monstrous PR!!!)
Rest ~5 minutes
225x5 (left a rep or 2 in the tank on this second set)
Seated Cable Fly
50 3x10
Rope Skullcrusher
30x10
40x10
50x10
60x8
One Arm DB Row
75 3x8
Seated Face Pull
40 4x10
Preacher Curl
65x8,6
DB Zottman Curl
20’s 2x10
In just 2-3 weeks I’ve raised my reps with 225 on bench from 7 to 10. Everything is going great for my upper body and stiff leg work while my quad recovers. I got the okay to do box jumps and very light squats from my chiropractor. He dug into my hip above where the pain was though really deep and left a small bruise there so I’m going to warmup thoroughly tomorrow for lower body work.
Wednesday January 1, 2019
DE/RE Lower Body
Warmup:
3 minutes foam roll
Leg/Ab Rehab 2x10
One Leg Reverse Hyper 40 2x8
24” Box Jump BW 5x3
Beltless RDL
135x10
185x10
225x10
275x10 (probably some form of a PR)
Seated Leg Curl
70 3x10
Seated Calf Raise
90 2x12, 1x10
Side Bend
35 2x8
Saturday January 4, 2019
ME Upper Body (yet again another awesome session)
Incline Bench
*45 3x10
*135x3
*175x1
*195x1
210x1
220x1 (PR)
225x1 (massive PR)
Backoff work
185x6 (ties old 6RM PR)
Weighted Dip
BWx8
BW + 25 lbs x6
BW + 45 lbs x6 (probably a PR)
DB Rollback
30’s 3x7
Lat Pulldown
85x10
115x8
145x8
115x8
Seated Face Pull
50 2x8
40 2x10
Zottman Curl
25’s 2x8
Amazing incline bench progress over the last couple months. 225 has been a goal for a long time and considering I just hit 225x10 on flat bench earlier this week I am even happier. Time for a Deload for sure as today’s session was definitely very difficult and I’ve been lifting heavy on upper body with no Deload/taper for over a couple months now. I do think not squatting has allowed me to progress quicker on Bench this past month.
Sunday January 5, 2020
ME Lower Body (another big day)
3 minutes foam roll
Weighted 20” box jumps
BWx3
20 lbs 2x3
Semi Stiff Leg Deadlift
*135x3
*225x1
*315x1 (add belt)
*365x1
400x3 (PR!)
Hyperextension
BWx10
BW + 25 2x10
Split Squat
25’s 2x7
Walking Lunge
BWx10 (per leg)
Standing Freemotion Cable Crunch
50x10
70 2x8
Freemotion Calf Press
160x10
180 2x10
Awesome deadlifting tonight. We were right that bench and deadlift would progress at a faster rate since I can’t squat. Very happy with my progress as of late. Time for a Deload starting Tuesday.
I’m going to start some light squats mid week. Even when my quad is fully recovered I may stick to focusing on heavy deadlifts on the weekends for awhile as it’s always lagged. Getting as close to 500 as possible would be nice as my squat will come back very fast when I train it hard. My squat will still build from light work as well anyway.
Friday January 10, 2020
Upper Body Deload
Flat DB Bench
*35’s x12
*50’s x10
*65’s x8
*80’s x6
100’s x7 (failed on 8)
V-Bar Pushdown
50 3x10
Lat Pulldown
70 3x10
Horrible way to Deload to not workout which I haven’t since Sunday. Finishing up my Deload with low volume and 1 higher intensity set today then similar with lower body over the weekend before I increase volume again on Tuesday to resume normal training. My best with dumbbells before was 100’s for 8. Only missed it by 1 today so not too upset about it since I hadn’t lifted all week and since I haven’t gone heavy on dumbbell since my little bodybuilding block from September to November. Funny my best barbell Bench for reps though is now 225x10 versus dumbbells bending 100’s x8.
Sunday January 12, 2020
ME Lower (Deload)
Leg/Ab Rehab 3x10
Box Jump
~10-12 inches x3
~30-34 inches 3x1 (PR)
Reverse Hyper 50 4x10
DB Goblet Squat
50x10
65x8
80x8
95x8
Beltless Good Morning
*45x5
*135x5
185x5 (beltless PR)
Seated Calf Raise
90x12,10,8
Cable Crunch
60 2x8
The boxes today didn’t have measurements but seeing as though they came up to around my stomach I’m estimating the 2 boxes I put on top of one another to be between 30-34 inches. I’ll probably measure them next time with a tape measure lol. Good work with front loading most of my accessory work before the heavy lift of the day. Quad felt a little weird with goblet squats but no real pain which was good.
Tuesday January 14, 2020
Upper Body
Bench Press
*45 3x10
*135x5
*185x1
*205x1
*225x1
225x6
205x6
Pec Dec Fly
100x10,8,6
Rope Skullcrusher
32.5x10
42.5x10
52.5x8-10
Lat Pulldown
100x10,8,6
Face Pull
42.5 3x8
Hammer Curl
30’s 2x8
Saturday January 18, 2020
ME Lower Body
Foam Roll 3 minutes
Rack Pull (mid shin)
*135x5
*225x3
*315x2
365x1
405x1
440x1
465x0 (failed)
Backoff set
315x10
Box Jump
~18-20” x3
~28-30” 3x2 (PR)
Hip Thrust
135 2x6
KB Goblet Squat
35 2x6 (felt a little pain in my quad)
Cable Crunch
50x10
70x4
50x10 (machine felt way different on 2nd and 3rd set like it was breaking)
Glute Ham Raise (6th hole)
BW 3x8 (probably a total volume PR; these were easy but I’ve been so focused on posterior chain since the quad injury)
Seated Calf Raise
90 3x10
Sunday January 19, 2020
ME Upper Body
Wenning Warmups (potentiation circuit)
Lat Pulldown 60x15, 70x15
Rope Pushdown 30 2x15
High Face Pull 30 2x15
Close Grip Floor Press
*45 2x10
*135x5
185x5
205x5
220x5 (small PR)
Low Incline DB Bench
70’s x8,8,6
One Arm HS Row
53 3x10
Barbell Curl
60x10,8,8
Bike:
5 minutes (1.12 miles; 1 mile in 4:28)
Decent workout for doing Wenning warmups and close grip floor presses both for the first time in a very long time. Happy with the small floor press PR considering those factors. Always could Bench more than I could floor press. Very limited caffeine today too.
I've been impressed with your lifting as of late. Drafted a couple of replies at work but always forgot to send them.
How's the quad feeling now?
[QUOTE=xRequiem;1596198031]I've been impressed with your lifting as of late. Drafted a couple of replies at work but always forgot to send them.
How's the quad feeling now?[/QUOTE]
Thank you! My happiest lifts were the 225x10 Bench, 225 max incline and 400x3 semi stiff leg deadlift.
Quad is doing better but still feel something when I was doing goblet squats. Also feel it after the chiropractor digs into each week. But he just told me to start double leg squatting again this week (other than goblets). So I’ll use the belt Squat this weekend and then do some barbell squats tuesday this coming week.
Sleep has been horrible. Had some scares with my wife’s pregnancy and work has been hectic but trying to get back on track with sleep this weekend.
Friday January 24, 2020
ME Lower (this weekend came early since I’m off today and couldn’t lift during the week)
Foam Roll 3 minutes
Box Jumps
11.8” BWx3
23.6” BWx3
23.6” 30 lbs 2x3 (PR)
Belt Squat
135x8
185 2x8 (felt great; cut it here since it’s my first time in awhile)
Sumo Block Pull
*135x5
*225x3
*315x1
*365x1
405x5 (PR!)
GHR
7th hole BW 3x6
(PR; never went to the 7th hole before. A lot more elevated)
Side Bend
45 3x8
Hack Calf Raise
270 4x10 (PR)
Saturday January 25, 2020
ME Upper Body
Warmup Band Pullaparts 3x10
(I start every upper body workout off with band pullaparts except for last week when I did Wenning warmups which I’ll probably start listing; just never remembered to before)
Incline Bench
*45 3x10
*135x5
*170x1
200x1
200x3 (5 lbs off last months 3RM)
Backoff sets
170 2x3
Weighted Dips
BWx6
BW + 25lbs x6
BW + 50 lbs x6 (PR)
Fly Machine
70x10
85x8
One Arm DB Row
65x10
75 2x10
Neutral Lat Pulldown
70x10
100x8
85x8
Bent Over Lateral
20’s 3x10
Considering my horrendous sleep and missing mid week workouts for a couple weeks now I’m not too upset about only losing 5 lbs off my incline 3RM. Also happy with my dip strength; the dips were a lot more strict today and I got 5 more lbs for 6 reps than a few weeks ago.
Saturday February 1, 2020
ME Lower Body
Foam Roll 2-3 minutes
Box Jump
17.7” x3
23.6” x2
29.5” x1
35.4” x1 (boxes fell apart though so technically fail. Happy with the height I’ve added though)
Squat (first time back squatting since injury)
*45 2x5
*95x5
*135x3
*185x1
225 2x5 (felt great; cut it here as my right hamstring was cramping)
Sumo Block Pull
*135x5
*225x3
*315x1
365x1
405x1
430x0 (failed; sad lol. 405 was heavier than any rep of 405x5 last week but it didn’t feel so heavy that it would indicate i’d fail 430)
Seated Leg Curl
70 3x10
Leg Extension
90 2x10
Seated Calf Raise
115x12,10,10
Happy I could squat with no pain. Unfortunately sumo block pulls were bad today but I figured this would happen as I was getting 4-6 hrs of sleep every night this week other than the 10+ hours I got last night. I worked till I went to sleep multiple times this week and didn’t workout mid week all January. Hopefully I can consistently train during the week and get enough sleep again.
Sunday February 2, 2020
ME Upper Body
Band Pullaparts 6x10
Dead Bench (Pin Press off chest)
*45x10
*135x5
*185x1
205x1
225x1
245x1 (set PR)
Backoff sets
185 2x3
Weighted Dip
BWx8
BW+25 x8
BWx8
Seated Cable Fly
60x10,8 (PR on this machine)
Barbell Row
*45x10
*135x5
185x3 (demoralizing lol)
135x10
HS Underhand Lat Pulldown
90 2x10, 1x8
Dead benching is much harder than regular benching. No caffeine today since I had a bang after 1pm yesterday and I lifted before 11am today. Got around 6 hours of sleep but feeling decent. Hopefully I get better sleep this week.
Saturday February 8, 2020
ME Upper Body
Band Pullaparts 5-6x10
Pause Close Grip Bench
*45 2x10
*135x5
*185x3
*205x1
225x1
245x1
255x1 (probably a PR as I rarely hit 1RM close grips but could’ve done this for awhile now)
TnG Bench Press
225 2x5
Weighted Dip
BWx6
BW + 35 x7 (probably a PR)
Pec Dec Fly
115 2x8
100x8
Pull-up
BW 6x3 (60-75 sec rest between sets)
Seated Face Pull
40 2x12, 1x16
Straight Bar Pushdown
50x10
60x8
Incline Machine Curl
40x10
60x10
70x8
C2 Rower Machine
10 minutes - 1778 meters (1000 meters in 5:38)
Going to try to start doing some light aerobic work now but also need to be consistent with mid week workouts. January was terrible but I will be back on track.
Sunday February 9, 2020
ME Lower
Pause Box Jumps
~24 inches 5x3
Squat (no belt)
*45 2x5
*135x5
185x5
225x5
250x5
Semi Stiff Leg Deadlift (w/ calibrated plates)
*155x3
*265x2
330x1
375x1
Sumo RDL
265 2x6
Leg Extension
90 3x10
Donkey Calf Raise
120 3x12
Side Bend
35 2x8 (per side)
Bike 15 minutes
(3.26 miles and 91 calories)
Bad workout but glad squatting felt good again.
Saturday February 15, 2020
ME Upper Body
Band Pullaparts (49 reps)
Bench Press
*45 2x10
*135x5
*185x3
225x1 (pause)
250x1 (pause)
260x2 (TnG PR)
Backoff sets
225 2x2 (TnG)
OHP (from hang clean start)
*45x5
95x5
115x5
Dips
BWx10,8
Pull-ups
BW 6x3 (mix of pronated and underhand)
Seated Face Pull
60 5x8
Been capable of 260x2 many times in the past probably during peaking phases and when I’ve been on a roll but this is the first time actually doing it and I haven’t hit a mid week workout in over a month so I’m happy. With consistency mid week I’d surely hit bigger numbers though.
Sunday February 16, 2020
ME Lower Body
Box Squat (no belt)
*45 3x3
*135x3
*185x3
225x3
250x3
275x3
Sumo Rack Pull
*135x6
*225x6
*315x3
*365x1
405x4
Backoff sets
315x12 (PR)
315x15 (Big PR)
Split Squat
BWx10
BW + chains 2x10
Standing Band Crunch
Grey band 3x10
Played around with box height. Below parallel hurt my quad but stacking boxes made height too high. Used a low box with a bumper plate for my last couple sets. Also, sumo rack pulls went well. I was gassed after 315x15 for the rest of the workout. Spotted my buddy squatting 640 in wraps today after all my work was done. Just going for a walk later this evening.
Monday February 17, 2020
HIIT Cardio
5 minute warmup walk
Sprints - 15 sec on, 45 sec walk x6
5 minute cool down walk
(15 minutes of work total)
Tuesday February 18, 2020
Chest & Arms
(6am workout - took Pre-Kaged preworkout prior; first time ever using pre-workout)
Band Pullaparts (30-40 reps)
Incline Bench
*45x10
*135x6
160x6
185x3 (sucks but first early workout; hopefully I get used to it. This was more like max effort work even though it’s 20 lbs off my 3RM from December but that was off a lot of sleep on vacation)
Backoff Set
160x6
HS Iso Flat Bench
108x8
158x8
188x8
Plate Loaded Incline Fly Machine
50x6
30x6
20x6
(This machine was the hardest fly I’ve ever attempted; probably has a high starting weight that’s not listed)
Incline Skullcrusher
60x10,8,8
Rope Pushdown
30x12,8,8
Chin-up
BW 3x5
Barbell Curl
50x10
60 2x8
One Arm Machine Curl
20x12
30x6 + 2 forced reps
Wednesday February 19, 2020
DE Lower
20 inch Box Jump
BWx3
20 lbs 2x3
Squat w/ chains (1 link per side)
45x3
145x3
195 6x3
Conventional DL w/ chains (1 link per side)
135x1
235 6x1
RDL
235x16 (nice burn)
Sumo Leg Press
405x15,12,10
Seated Calf Raise
140 3x10
Saturday February 22, 2020
ME Upper (Push Focus)
Band Pullaparts (30-40)
Pause Bench
*45x10
*135x5
*185x3
225x1
250x1
270x1 (butt came off bench so really no-go)
Backoff sets
225 2x3
Seated Cable Fly
60x10
70x8 (PR on this variation)
HS Shoulder Press
90x8
140 2x6
Side Raise
20’s 2x12
Seated Face Pull
20x15,12,10
Rope Pushdown
40 3x20 (middle pulley)
Bad workout; been trying to lift by 6am mid week but only getting 4-6 hours of sleep during the week still. Got 9+ hours last night into this morning And took preworkout (pre-kaged) but 1 good night will never cancel out 5 bad nights.
Anyway not going to get too upset at this. Will Deload next week by hitting some dumbbell presses instead but keep RPE moderately high. Reassessing, will likely up the volume again soon after a deload as that helped last time. Also I’ve finally been on a good diet for a week lol. Tracking my macros; currently between 2400-2500 calories with 230g+ protein. Losing weight will also impact strength levels so focusing on a bodybuilding style block trying to hit rep PRs might be a good idea for now. Again will evaluate over the next 2 weeks
Sunday February 23, 2020
ME Lower
Squat (no belt)
*45 2x5
*135x3
*185x2
225x2
250x2
275x2
300x2
326x2
Sumo Deadlift
*135x1
225x1
315x1
365x1
385x0 (Geez)
Conventional Deadlift
315x8
Narrow Leg Press (Rogue)
315x10
405x8
Nautilus Lying Leg Curl
25x12,10
Donkey Calf Raise
140x15,12,10 (30 sec rest)
Standing Free Motion Cable Crunch
70 3x8 (best Ab movement on this machine)
Tuesday February 25, 2020
Pull Day (Back/Biceps)
Barbell Row
*45 2x10
*95x8
135x6
160x6
185x7
Backoff set
135x10
Assisted Pull-up
55 lbs assistance 3x8
Cable Row
90 2x10
Straight Arm Pulldown
30 2x12
Alternating DB Curl
20’s x10
30’s 2x10
Machine Preacher Curl
50 3x10
Reverse Cable Wrist Curl
40 2x20
Terrible; at the beginning of my last bodybuilding block I could do 185x8 on rows. I got up to 225x6 but that best was more upright. Either way time for some work.
Saturday March 7, 2020
Push Day (Chest Focus w/ some lats and Bis at the end)
Pause Bench
*45x30 (changed grips every 10 reps)
*135x5
*185x1
185 3x6
Low Incline DB Bench
*40’s 8
55’s 2x8
Pec Dec Fly
70 2x10
Dips
BWx8,6
DB Rollback
20’s 2x10
Side Raise
20’s 3x8
Incline Rear Lateral
20’s 2x12
20’s 2x10
MAG Lat Pulldown
60x10
70x10
85x8
100x6
Machine Incline Curl
50 2x8
Thought I had another kidney stone a week and a half ago. Ended up being a muscle strain the day after my last pull workout. I was in excruciating pain. Finally better. Strength is way down now since I haven’t lifted since then.
Looking at some hybrid powerlifting/bodybuilding style training again for the time being. Will either do a rotating PPL, PHAT, or a bro-ish type split but still hit each bodypart more than once a week. Either way I will start each workout heavy and go into lighter compound movements. I may throw in some pre-exhaust at times.
Sunday March 8, 2020
Lower Body Intensity
Squat (no belt)
*45 2x5
*135x3
*185x1
*225x1
*275x1
306x1
326x1
346x2 (probably close to tying a Beltless PR. Best Beltless single I’ve done is 375 I believe)
Conventional Deadlift (no belt)
*135x3
*225x1
315x1
347x1
370x1
Belt Squat (3 sec negatives)
185 3x10
Seated Leg Curl (1 sec squeeze)
90 2x10
Donkey Calf Raise
120x12,10,10,8
Cable Crunch
70x10,8
Bodyweight Row (TRX)
BW 2x8
Tuesday March 10, 2020
Pull Day
Chin-up
*40 lbs assistance x5
*25 lbs assistance x4
*10 lbs assistance x3
*BWx2
Add weight
BW + 10 lbs x1
BW + 25 lbs x2
Backoff set
BWx6
One Arm DB Row
50x10
60x10
70x10
Machine Pullover
70x10
90x8
Barbell Shrug w/ 3 sec squeeze
135 2x12 (actually brutal)
EZ Bar Curl
40x15
50x12
60x10
One Arm Preacher Hammer Curl
20 2x8 (brutal on the forearms and bis)