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Thursday September 26, 2019
Back & Shoulders
Yates Row
*45x10
*95x6
*135x6
*165x6
*185x6
205x5
225x6 (massive PR)
Assisted Neutral Grip Pull-up
55 lbs assistance x10
40 lbs assistance x8
25 lbs assistance x6
85 lbs assistance x12 (burn!)
HS One Arm Low Row
*45x8
*70x8
100x8 (PR)
115x8 (massive PR)
Face Pull (from Cable Row)
45 3x12
Seated DB Shoulder Press
*40’s x8
50’s x8
60’s x8 (PR or tied old PR)
Side Raise
25’s x8
35’s x7 (huge PR)
20’s x12
Rear Delt Fly
100x15,12,10
Smith Shrug
135x10
185x15
185x12
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Saturday September 28, 2019
Chest & Arms
Flat Pause Bench
*45 2x5
*135x3
*185x1
*205x1
*225x1
245x1
265x1 (May have had some assistance from spotter; 10 lbs off old competition PR)
Backoff TnG Bench
225x6
Incline HS Press
*90x8
140x8
180x6
(This is a different HS Machine than I usually use, felt heavier)
Pec Deck Fly
110x8
90x8
Superset
Skullcrusher 40x12, 60x8, 80x7 (PR)
EZ Bar Curl 40x12, 60x8, 80x8
Superset
Rope Pushdown 4 plates x15, 5 plates x10
Machine Preacher Curl 40x15, 50x8
Superset
DB Reverse Wrist Curl 20’s 2x10
DB Wrist Curl 20’s 2x10
Standing Calf Raise
100x12
120x8
140x6
80x15
Definitely got overconfident as I had a fantastic night of sleep and felt energized. Also drank a bang energy with a large lunch. With that 265 for pause Bench is a little disappointing, but I’ve been training with high intensity sets to failure. I’m sure if I taper I could peak and hit something bigger. But this is just my ego getting in the way. 1RM strength isn’t the goal right now. Higher rep PRs are and I’ve been hitting them frequently on many movements. This will translate to increased strength on the big 3 whenever I decide to switch Focus back to them. Plus 225x6 Bench is close to my old PR of 7 reps so I’m happy about that.
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Sunday September 29, 2019
Legs
Donkey Calf Raise
80x12
100x10
120x10
140x8
(All PRs since this is the first time doing these first; and only third time doing them)
Seated Calf Raise
45x15
70x12
90x10
(Focused on slowing the reps down)
Stiff Leg Deadlifts (w/ 25’s)
*95x5
*145x5
*195x5
*245x5
295x5
350x5 (PR)
Seated Leg Curl
70x10
90x8
110x6 + 6 sec iso hole + 6 partials (PR)
Leg Extension
*90x10
*110x10
130x10
150x8
Dropset 170x8 + 90x12
(Focused on squeezing/holding at top of each rep)
Smith Front Squat (Deep ATG)
*135x6
185x6
205x5
Walking Lunges
BWx30 (15 per leg)
BWx20 (10 per leg)
Hard workout, finished at 1 hour on the dot on the final step of lunges. Top set of stiff legs was very difficult. Leg curls and extensions were beyond failure. Great PRs. Feeling a small taper coming in the next couple weeks. I think I’ll be able to keep my foot on the gas for a couple more cycles through this 3 day rotation.
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Monday September 30, 2019
Back & Shoulders
Machine T-Bar Row
*1 plate x8
*2 plates x8
2 plates + 25 x8
3 plates x8 PR
2 plates x12
Neutral Grip Pulldown
75x12
105x8
135x6
One Arm Cable Row
45 2x10
Straight Arm Cable Pulldown
40x8
30x12
Seated DB Shoulder Press
*35’s x8
*45’s x6
*55’s x4
65’s x6 PR
Seated Side Lateral
20’s x10
20’s x8
Bent Over Lateral
35’s 2x10
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Digging the volume. When you going to ramp things up again?
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[QUOTE=xRequiem;1588878261]Digging the volume. When you going to ramp things up again?[/QUOTE]
Thanks! I’m starting to feel a little worn down so I’m going to try to hit 2 more 3 day rotations between Wednesday and Tuesday next week; then take 3 days off and then start hitting 3-5’s the big lifts and their variants while still maintaining higher volume on accessories. Do that for 5-6 weeks and Deload again then ramp up to singles most likely. I finally got my diet together so we’ll see how I do with it.
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Wednesday October 2, 2019
Chest & Arms
Low Incline DB Bench
*40’s x10
*55’s x8
*70’s x6
85’s x9 (gigantic PR)
Free Motion Seated Cable Fly
40x12
50x10
60x8
(PRs for this devilish free motion machine)
Dips
BWx10,8,8 (haven’t done this many in a long time with dips placed 3rd in a workout)
DB Overhead Extension
*60x8
70x8
80x8 (PR or ties an old PR)
Long Rope Pushdown
5 plates x10
4 plates x10
3 plates x10
Barbell Curl
*40x5
*60x5
80x5
90x5
Machine Preacher Curl
50x10
60x10 (burn!)
Free Motion Cable Curl
40 2x8
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Friday October 4, 2019
Legs
Squat w/ wraps
*45x10
*135x8
*225x6
*275x3
*315x1
350x8 w/ wraps (PR)
Backoff set no wraps
225x15
Seated Leg Curl
90x8
115x8 (PR)
125x6 (PR; last rep kind of a partial)
Leg Extension
130 3x10
Donkey Calf Raise
100x15,12,10,8,8,8
Very hard but simple workout. Got a 3 hour nap from exhaustion yesterday but then only slept 5 hours last night. Got a couple grilled chicken egg white sandwiches from chick fil a and drank some caffeine; decided to lift early morning today and glad I did.
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Saturday October 5, 2019
Push Day
Flat DB Bench Press
*35’s x10
*50’s x8
*70’s x5
*85’s x3
100’s x7 (PR!!!)
Decline HS Bench Press
*1 plate x8
*1 plate + 25 x8
*2 plates x8
2 plates + 25 x8
3 plates x8 (PR; guessing 270-315 as Idk how much machine weighs)
HS Shoulder Press
1 plate x8
1 plate + 25 x6
One Arm Side Raise
20x10
25x8
Rear Delt Fly
100x12
115x10 (PR)
130x8 (PR)
Fat Bar Pushdown
5 plates x10
6 plates x10
7 plates x10
One Arm Reverse Pushdown
3 plates x12 (crazy pump)
2 plates x15 (nasty pump)
Got ahead of myself and switched the schedule to do all pushing today due to how good I felt from sleep and caffeine even though I haven’t ate much today as I focused on school work all morning and early afternoon. Glad I did as I’m ecstatic I pushed past my dumbbell Bench PR. With more food maybe I would’ve had another rep but I’ll take this! May stick with my old 3 day rotation for a little bit (Legs Push Pull in any order) to prevent overlap between upper body muscles as I could tell my shoulders were getting worn out from pressing every other day or so.
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Sunday October 6, 2019
Pull Day
Deadlift
*135 2x3
*225x1
*315x1
345x1
385x3
Yates Row
135x6
185x6
235x5 (Cheated)
Nautilus Lat Pulldown
*90x10
*140x8
190 2x8
One Arm Cybex Row
*70x10
95x10
120x10
Seated DB Shrug
40’s x15,12,10
Freemotion Cable Curl
40x15,10
Mainly deadlifted since I didn’t do stiff legs on Friday as squats were hard. I typically deadlift with legs and the past month it’s been all stiff leg: Being that this was late night with no caffeine and I haven’t pulled from the floor in awhile I’m happy.
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Wednesday October 9, 2019
Leg Day
Front Squat
*45 2x5
*135x5
185x5
210x5
235x5 (PR)
Narrow Leg Press w/ 3-4 sec negatives
*1 plate x10
*2 plates x10
3 plates x10
3 plates + 15 x8 (PR for this machine at 24/7 fitness)
Leg Extension
100x12
130x10
160x10 (PR)
190x8 (big PR)
Lying Leg Curl
40x20
50x15
65x10
80x8
Standing Calf Raise
135x15
155x12
175x8
195x8
Calf Press
Rest Pause set (225x13+10+8 w/ 20 sec rest periods)
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Thursday October 10, 2019
Horrendous Push day
Seated DB Shoulder Press
*30’s x10
*40’s x8
*50’s x5
65’s x3
70’s x1 (barely got it for 1; old PR was 3-4)
Incline BB Bench
*45x8
135 2x8
Incline DB Fly
25’s 2x10
One Arm Overhead Extension
25 2x8
Arsenal Side Raise
50 2x10
Worst workout in months; but I was in the ER for my wife last night and had 4 hours of sleep then a long day of work. Time for a Deload anyway. Have strung together rep PRs every workout for 5+ weeks.
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Saturday October 12, 2019
Pull Day
Sumo Deadlift
*135x3
*225x2
*275x2
*315x2
*355x2
395x4 (monstrous all time 4 rep PR)
Deficit Stiff Leg Deadlift
225 2x8
Machine T-Bar Row
2 plates 2x8
2 plates + 25 2x6
HS Front Pulldown
1 plate per side x8
2 plates per side x5
1 plate per side x10
Machine Pullover
90 2x8 (torture)
HS Shrug
225 2x12
Excellent workout; had 8.5 hours of sleep, a small breakfast and a lot of caffeine. Recipe for a great early to mid morning workout. My last 4RM on Sumo DL was 365. All I’ve hit from September through last week was stiff legs on leg days. I hit conventional DL last sunday. First time doing sumo in a couple months and I come away with this; stiff legs surely have helped.
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Sunday October 13, 2019
Arm Day (yes Arms)
Warmup - Walk 10 minutes (46 cals and .46 miles)
Barbell Curl
*45x6
65x6
80x4
95x6 (either tied an old PR or close to it)
75x6
Incline DB Curl
20’s x12,10,8 (gosh these burned)
Machine Preacher Curl
49 (machine weighs 4 lbs) x10
Rest Pause set 49x10+4+2
DB Rollback
15’s x10
29’s x10
30’s x8 (massive Pump)
HS Dip
*94x10
114x10
144x8
144x10 (turned around to face the other way per what the machine says and pushed closer to fail)
Long Rope Pushdown
4 plates x12,10
Rest Pause set 4 plates x8+4+2
Superset
Wrist Curl 45 2x10
Reverse Wrist Curl 45 2x10
Loved this workout. Decided to throw an Arm day in after the last 3 day L/P/P rotation as I plan to do legs tomorrow but my back is very sore from yesterday. Next week I’m at another conference so that’ll act as a much needed Deload as I’ve been training hard for what will be 7 weeks.
Deciding whether I’ll stick to a 3 or 4 day rotation like this done 5-6x a week or if I’ll do something standard (standard for me includes keeping deadlifts with lower body work). I have a couple weeks to think about it. I do want to continue getting leaner. I’ve been focusing on eating better, getting good quality sets in and hitting lots of rep PRs over the past several weeks. I just want to make sure I recover properly. If I keep deadlifts on their own day as part of a 3 day rotation done 5-6x a week or 4 day rotation done 6x a week I’ll need to cycle intensities a lot better (I could do heavy/pump rotations or even heavy/rep/speed).
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Monday October 14, 2019
Leg Day
Standing Calf Raise
*50x10
70x8
90x8 (3 sec hold at top, 3 sec negative, 3 sec hold at bottom)
60x8 (3 sec hold at top, 3 sec negative, 3 sec hold at bottom)
[This calf Raise machine is the heaviest of any other; 90 here feels like 200 in other ones]
Seated Calf Raise
70x15,12,10
Seated Leg Curl
*50x12
70x10
90 2x8
80x8
Leg Extension
*90x12
*130x10
170x10 (PR)
190x12 (PR)
Feet Forward Smith Squat (ATG)
*135x10
225 2x8
Walking Lunge
BWx30,20
Leg Raise
BW 4x10
Unbelievable quad pump today. Lower back was still sore from deadlifts 2 days ago so stuck to machine work (which I’ve been doing every other leg workout anyways). Next Pull day I won’t deadlift in a couple days as I plan to squat and deadlift heavy on my next leg day before I go away to a conference and Deload.
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Tuesday October 15, 2019
Chest & Shoulders Day
Incline HS Press
*1 plate per side x8
*1 plate + 25 per side x8
2 plates per side x8
2 plates + 15 per side x8 (PR)
Flat DB Bench
*60’s x10
75’s 2x8, 1x9
Seated Cable Fly
50 2x10
40x10
(These fried my pecs; loved it)
Side Raise (very strict)
15’s x10
20’s x8
25’s 2x8
Incline Rear Laterals
35’s 2x12, 1x8 (PR; used John meadows method on these going not so strict)
Plate Front Raise (Overhead)
25x12
35x8
(Paul Carter was right, these fry your traps)
FreeMotion Rotary Calf Raise
90x25,15,10 (first time doing these)
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Friday October 18, 2019
Leg Day
Squat
*45x10
*135x5
*225x3
*275x1
*315x1
365x1
385x1
405x1 (tied old non wrapped PR again)
Sumo Deadliff
*135x3
*225x1
*315x1
365x1
405x1
Leg Extension
130 3x8
Seated Leg Curl
90 2x8
Final heavy leg workout before a complete Deload for my conference trip. Felt like testing some heavy singles. At first I wasn’t very happy with how these felt but then I realized I’ve trained to failure on many things for 7 weeks; so these singles are good for being worn down. Tempted to put together a powerlifting cycle for the big 3 and their variants with bodybuilding accessory work while I continue to cut some more weight. Would love 455/290/455 w/ wraps for a 1200 total. But I’m also tempted to continue running with another bodybuilding style block as I need to continue cutting.
Leaning towards the latter. I’m down to 198 from 205 and that’s with not tracking macros that greatly. Would love to be 180 but through tracking macros properly. Just don’t want to lose strength so I’ll need to be smart.
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Saturday October 19, 2019
Chest/Back Day
Pause Bench Press
*45 2x5
*135x3
*185x1
*210x1
235x1
255x1 (crisp)
265x1
275x0 (Fail)
Incline Bench Press
*45x5
*135x2
160x1
185x1
205x1
Pec Dec Fly
*70x8
100x8
115x8
130x8 (PR w/ slow negatives)
Pull-up
BWx8
BWx4
Chest Sup T-Bar Row
*1 plate x8
*1 plate + 25 x8
*2 plates x6
2 plates + 25 x6
3 plates x6 (PR)
Machine Pullover
80x8
80x6
Standing Calf Press
180 3x10, 3x8
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Not too shabby.
What conference are you going to?
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[QUOTE=xRequiem;1590043151]Not too shabby.
What conference are you going to?[/QUOTE]
Thanks; going to Splunk in Vegas. Should be fun, first time going to this one too.
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Saturday October 26, 2019
Lower Body
Squat (no belt and in chucks)
*45x5
*135x5
*185x5
*225x5
*275x5
315x7 (Beltless PR; beat by 1 rep from last cycle)
Stiff Leg Deadlift (no belt)
*135x6
185x6
225x6
Sumo Leg Press
450 + machine 2x8
Seated Calf Raise
90 4x10
Donkey Calf Raise
80 2x12
Spread Eagle Sit-up
BW 2x8
Good first workout back; especially cuz I’m so thrown off from the time zone difference. Slept from 3am to 12pm off and on but felt like garbage when I got up.
As for squats my best with 315 was 12 with a belt last winter. I’m up to 7 now without a belt and just hit 10 with a belt prior to the Deload. Making progress.
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How was the conference? We just implemented Splunk(previous sysadmin stood it up days before I started) and currently have a vendor mange it for use. Ultimately the goal is for us to take it over in house. Who knows, maybe I'll see you in Vegas next year?
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[QUOTE=xRequiem;1590496391]How was the conference? We just implemented Splunk(previous sysadmin stood it up days before I started) and currently have a vendor mange it for use. Ultimately the goal is for us to take it over in house. Who knows, maybe I'll see you in Vegas next year?[/QUOTE]
The conference was great. I thought Cisco live was managed better but Cisco’s been in the game much longer. Good goal for you guys; probably cheaper that way. Yeah it’s always possible you see me next year. Would be cool.
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Sunday October 27, 2019
Upper Body (Chest/Back/Tris)
TnG Bench Press
*45x10
*135x5
*185x3
*205x1
225x6
185x6
Incline DB Bench
60’s 2x8
Cable Crossover (Low to High)
40 2x10
Standing French Press
*40x10
50x10
60x8
70x8
Pull-up
BWx5 (pronated)
BWx3 (underhand)
MAG Lat Pulldown
8 plates 2x10
Machine Meadow Row
45 + machine 2x8
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Saturday November 2, 2019
ME Lower
SS Yoke Bar Squat
*70 2x5
*160x5
210x5
230x5 (add belt)
250x5
275x5 (hard as crap to breathe for some reason; 1 rep shy of tying PR)
DE Deadlift
*135 w/ monster minis x1 (conventional)
235 w/ monster minis 5x1 (conventional)
235 w/ monster minis 5x1 (sumo)
Belt Squat (Narrow Stance)
*135x8
225 2x8
Seated Leg Curl
*50x10
80 2x8
Standing Calf Press
180 2x10, 2x8, 1x6
Spread Eagle Sit-up BWx8
Leg Raise BW 2x10
I could barely breathe on the heavier sets of SS Yoke Squats. Never felt that before but it made squatting really hard today. Also wearing chucks for squats because I need new laces for my Olympic shoes.
I have a meet I’m looking at in 25 weeks on April 18. It would be a little over 5-6 weeks before my wife is due though. I may sign up for it when it opens in January and if there’s any signs my wife could pop early I’ll just not go.
That being said I’m running a Conjugate style split right now. Starting with heavy squats and light pulls on Saturday while doing light squats with heavy pulls on Tuesday. If I feel the need to shift heavy pulls to the same day as heavy squats due to crappy sleep mid week I will, but I enjoy pulling heavy separate from heavy squats. If needed, it can be as simple as hitting a stiff leg one Saturday for reps after squats, moving light pulls to Tuesday with light squats then hitting a max effort deadlift the following Saturday after squats.
Light work on the big 3 can include speed and rep work on different variations.
The plan is to continue conjugate training for the next 12-16 weeks, see where I’m at and assess whether I will continue conjugate training or run a 8-12 week linear peak into the meet. Would love to crack 1200 at 198.
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Sunday November 3, 2019
ME Upper
Close Grip Bench w/ double red minis
*45 2x5
*95x5
*115x5
135x5
155x5
165x5
175x5 (tied old PR)
Incline DB Press
65’s 3x8
Football Bar Skullcrusher
45x10
65x10
65x8
45x10
Pull-up
BW 4x4
One Arm T-Bar Row
25 + Bar x10
50 + Bar 2x8
Barbell Curl
65 3x8
Seated Face Pull
40 3x10
Great workout. Body was off balanced on top set of the main movement today but I still tied my old PR.
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Tuesday November 5, 2019
DE Lower
DE Squat (no belt)
45 + light bands 2x3
135 + light bands x3
185 + light bands 10x3
(15:51 total time including warmups)
Deficit Deadlift (off 45 lb bumper plate)
*135x5
*225x5
275x5
295x5
GHR
6th hole BW 2x6
Superset
Leg Extension 130 2x15
Seated Leg Curl 70 2x15
Seated Calf Raise
90x20,15,10
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Thursday November 7, 2019
DE Upper
DE Bench Press
45 + double red minis x3 (Close grip)
95 + double red minis x3 (comp grip)
115 + double red minis 9x3
(3 sets close grip, 3 sets comp grip, 3 sets wide grip, under 10 minutes for work sets)
Superset
DB Shoulder Press 25’s x10, 50’s x10, 40’s x10
Lat Pulldown 75x10, 105x10, 90x10
Superset
Push-up BW 2x15
Cable Row 120 2x15
Superset
DB OH Extension 50x15,12
Seated DB Curl 20’s x15,12
Superset
Side Raise 20’s 2x10
Face Pull 40 2x10
Rope Upright Row 50 2x10
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Saturday November 9, 2019
ME Lower Body
Low Box Squats w/ light bands
*55 + light bands x5
*145 + light bands x5
*195 + light bands x5
235 + light bands x5
255 + light bands x5
275 + light bands x5
295 + light bands x5
Stiff Leg Deadlifts
*135x6
185x6
235x6
285x6
Hypers
BW 2x10
Walking Lunge
BW 2x10 per leg
Seated Calf Raise
50x27,17,13,10,10
Side Bend
25 2x10
The light bands were single knotted around a 150 lb dumbbell today. It did not provide nearly as much tension as doing it around a thick rack base at the other Gold’s I go to. With that said I didn’t do enough to try to get more tension out of the bands today; but I’m more focused on using them for speed work anyway. I only will cycle bands in for heavy work once very 4-5 weeks on each lift. Still a great workout.
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Sunday November 10, 2019
ME Upper (Push focused)
Incline Bench
*45 2x5
*95x5
*135x5
155x5
170x5
185x5 (PR)
Flat DB Bench
60’s x8
75’s 2x8
Incline DB Fly
30’s x8-10
35’s x8 (probably ties a PR; hardly do this fly variant)
Rope Skullcrusher
30x15
40x12
50x8
Arsenal Strength Side Raise
50x10
60x10 (PR)
40x10
Rear Delt Fly
70x15,12,10
Sauna 10 minutes
