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Tuesday June 25, 2019
DE Upper Body
DE Bench w/ double red minis
*45 2x3
105 12x3 (4 close, 5 norm, 3 wide - miscounted) finished 10:15
OHP
*45x6
*70x3
*95x1
110x6
85 2x6
Incline DB Rollback
25’s x12,10,8
Assisted Chin-up
40 lbs assisted 3x8
Superset
Side Raise 20’s x15,10
Face Pull 55 x20,15
(These 2 supersets were brutal)
Barbell Curl
*45x6
*65x3
85x5 (weak due to back and Delt work)
65x8
45x15
Thursday June 27, 2019
DE Lower Body
DE Squat
*45x5
*135x1
*225x1
275 3x3 (w/ belt)
225 3x3 (no belt)
Good Morning
45x8
95x8
135x8
155x6 (PR and hamstrings killed)
One Legged Leg Press
225 3x6
Seated Calf Raise
110 5x10 (30 seconds rest)
Smith Row
135 3x10
Hammer Strength Shrug
225 2x10
Saturday June 29, 2019
ME Upper Body
Pause CGBP w/ double red minis
*45x15 (no bands)
*45x5 (begin sets w/ bands)
*95x3
*135x3
175x3
190x2 (PR)
135 3x5
Incline DB Press
*55’s x6
*70’s x4
80’s x6 (PR? Maybe a rep shy)
Freemotion Cable Fly
60x10,8
Rope Pushdown
4 plates x20,10 (45 sec rest)
Assisted Pull-up
34 lbs assist 3x6, 1x8 (getting there)
Superset
Hammer Curl 35’s 3x8
Side Raise 20’s 3x10 (burned!)
Great workout. Bench is coming back. Next week I’m going to hit flat dumbbells as my main movement for a slight Deload by stepping away from heavy barbell work but still push for a rep max. My old best was 100’s x6.
Sunday June 30, 2019
ME Lower Body
SS Yoke Bar Squat
*70 2x3
*120x3
*160x3
210x3
250x3
275x3
300x3
320x3 (PR!)
275x5 (PR)
275x6 (PR)
Rack Pull (Pin 1 below knee)
*135x6
*225x5
*275x4
*315x3
365x6 (PR? Rarely do rack pulls but hams are still destroyed from good mornings on Thursday)
DB Bulgarian Split Squat
30’s 2x8
Chest Supported Row (free weight)
*45x10
95x10
135 2x8
Standing Calf Raise
90 6x10
Last time I was hitting around 300 for 3 and 340x2 on a regular safety bar squat I was hitting 415x3 in wraps and 365x4 no wraps on a straight bar. Progress has been great!
Looking good man. Do you lift at an actual powerlifting gym?
I might add GM into my routine. Seeing you sore for days reminded me of the soreness they cause.
Thanks man. I do not, however it’s very powerlifter friendly. All the equipment you need to run any program you want (specialty bars, GHR, belt Squat machine, tons of benches including competition benches, and deadlift platforms).
Yeah good mornings have always killed me. RDLs are a close second in terms of hamstring destruction lol.
Wednesday July 3, 2019
DE Upper Body
DE Bench Press
*45 w/ double red minis 3x3
115 w/ double red minis 9x3 (3 close, 3 normal, 3 wide)
Time - 7 minutes, 10 seconds
OHP
*45x5
*70x3
*95x1
115x6 (PR for strict standing OHP)
95 2x6
Incline DB Rollbacks
30’s 2x8, 2x6 (PR)
Assisted Chin-up
20 lbs assistance 2x8, 2x6
Delt Circuit:
Rear Delt Fly 85 2x10
Side Raise 20’s 2x12
Machine Preacher Curl
65 4x8, 1x12
Bench is moving fast, regaining strength in triceps and Delts (took a lot longer than my legs and back). Pull-ups and chin-ups are with 40-50 lbs less assistance than 2 months ago. Soon will be back to strict Bodyweight sets of 10 heavier than ever. I could do 10 strict around 190 (I’m now 200ish); At 180 I could do 18 and at 170 I could do 22. Long term if I could recomp in the 190’s and hit 18-22 strict Bodyweight pull-ups that would be great.
Thursday July 4, 2019
DE Lower Body
DE Squat
*45 w/ monster minis 2x3
*135 w/ monster minis x3
185 w/ monster minis 8x3
Good Morning
*45x6
*95x6
*135x6
170x8 (huge PR!)
Leg Press
*225x10
405x10
585x10 w/ wraps (PR; just wanted to go heavy on this today, hit 6 reps without wraps awhile back)
Seated Leg Curl
70 2x12, 2x10
Standing Calf Press
210 2x12, 2x10, 2x8 (30 sec rest and PR)
Cable Row
8 plates x15,12,10
Great workout. First time using bands for squats and honestly it feels great. Will allow me to get more volume in without beating myself up. Good mornings are flying. Started with 120x7 awhile back and now up to 170x8 and my form is a lot better/more strict.
Saturday July 6, 2019
ME Upper Body Deload
Flat DB Bench
*35’s x12
*60’s x6
*80’s x3
*90’s x2
100’s x5 + 1 assisted (right wrist gave out on rep 5 but completed rep 5 with left side then had assistance on 6th rep)
Neutral Incline DB Press
50’s 2x10
Pull-up
BWx5
Cracked my head wide open changing pins on lat Pulldown; caused new huge and heavy Pulldown Bar with many grips to crash down on my head. I was bleeding everywhere but didn’t hurt. Blood stopped quick but version got blurry. I’m fine now just taking it easy.
Monday July 8, 2019
ME Lower Body
(makeup from yesterday as I was recovering from cracking my head open Saturday)
Front Squat
*45 2x5
*95x5
*135x3
165x3
195x3
225x5 (huge PR; I suck at front squats)
Good Morning
*45x5
*95x5
135x5
160x5
185x5 (PR!)
DB Split Squat
35’s 2x10 (burned)
Standing Calf Raise
175 3x10
One Arm HS Row
*25x10
*45x10
70x10
Machine Crunch
65 3x10
Wednesday July 10, 2019
Upper Body Deload
Wide Grip Bench w/ slight pause
*45x10
*95x10
*135x10
185x10
Machine Shoulder Press
50 2x10
Assisted Pull-up
85 lbs assistance 2x10
Face Pull
40 3x10
Rope Pushdown
30 2x15
Machine Preacher Curl
40 2x15
Friday July 12, 2019
ME Lower Body (early)
Pause Squat
*45x5
*135x3
*185x2
*225x2
*275x2
315x2
350x3 (huge PR)
Deficit Deadlift
*135x3
*225x1
*315x1
355x1
385x1 (small PR; previously had done 370x3 before surgery I think but on a day I didn’t squat prior)
Superset
Walking Lunge BW 2x10 per leg
Side Bend 35 2x10 per side
Seated Leg Curl
70 3x10 (45 sec rest)
Standing Calf Raise
70 3x15 (45-60 sec rest; burned!)
Did my ME Lower workout early as Sunday I’m out of town; but will likely do some easy work like Bodyweight squats before I leave. Earlier this week my front squat and good morning ME workout was more likes heavy volume work as they were sets of 5 but not necessarily @10 AMRAPs. I had 8 hours of sleep. Only ate a protein bar and had coffee but I was good to go.
I basically deloaded Volume this week while pushing intensity. Starting tomorrow with my ME Upper workout I’ll start increasing volume again.
Saturday July 13, 2019
ME Upper Body
Incline Bench Press
*45x10
*95x5
*135x3
*165x3
200 2x2 PR
180x5 PR
Flat DB Bench (sorta Neutral Grip)
*60’s x10
85’s 2x8 (Volume PR w/ DB’s)
Flat DB Skullcrusher
35’s x5 (Triceps were fried from DB Bench)
25’s 2x8
Assisted Pull-up
22 lbs assistance 3x6
Cable Row (Neutral Wide Grip)
10 plates 2x10
Rope Curl
6 plates 3x10 (45 sec rest)
Sunday July 14, 2019
Extra workout (first time in awhile)
Belt Squat (Narrow w/ 4-5 sec negatives)
135x10
185 2x10 (60-90 sec rest)
Seated Leg Curl
60 3x10 (4-5 sec negatives; 45-60 sec rest)
Seated Calf Raise
70 3x10 (4-5 sec negatives; 30-45 sec rest)
Side Raise 20’s 2x12
Face Pull 3 plates 2x20
Smith Shrug 135 3x15
(All Delt/trap work 30-45 sec rest with 1 sec holds/squeezes)
Total workout time right under 30 minutes. Great extra work. Would love to get more sessions in for lats/upper back but it’s been difficult with my work and school schedule so I get a majority of it in spread throughout the main 4 lifting sessions.
Next week though will have my normal Sunday ME Lower Body day; I moved that to this past Friday since today I’m limited on time but I still got in the gym whereas I thought I would only do Bodyweight work today originally.
Tuesday July 16, 2019
DE Upper Body
DE Bench Press w/ double monster minis
*45 3x3 (Close, normal, wide)
95 9x3 (3x Close, 3x normal, 3x wide)
7 min 37 sec
OHP
*45x5
*75x3
*105x1
120x5 (PR)
Straight Bar Pushdown
40x10
50x10
Dropset 60x8, 40x8, 20x16
Assisted Hammer Grip Chin-up
25 lbs assistance 2x8 (90 sec rest)
Superset (60 sec rest)
Side Raise 20’s x15,12,10
Face Pull 50x15,12,10
Machine Preacher Curl
40x25,15,12,10 (30-60 sec rest)
Thursday July 18, 2019
DE Lower Body
DE Squat w/ Light Bands
*45x3
*135x3
185 8x3 (8 minutes 24 seconds)
Good Morning
*45x6
*95x6
135x6
165x6
200x6 PR
Wide Belt Squat
135x10
225 2x8
Standing Calf Raise
90 5x10 (30-60 sec rest)
Cable Row w/ MAG Grip
12 plates 3x8 (45-60 sec rest)
HS Shrug
225 3x15 (45-60 sec rest)
Saturday July 20, 2019
ME Upper Body
Pause Bench Press
*45x12,6
*135x3
*185x1
*210x1
*235x1
250x2 (felt great)
225 3x2, 1x5 (awesome sets)
Incline DB Press
*55’s x6
70’s x6 (very low RPE, felt like a warmup set but after 2 AMRAPs on the main lift I cut it here)
Cable Fly
40x10
50 2x10 (45 sec rest; burn)
Standing French Press
50x15
60x12,10
40x20
Lat Pulldown
8 plates x10
10 plates 2x8
8 plates x10
Face Pull
6 plates 4x10
Seated DB Curl
25’s x10,7
20’s x8
Machine Side Raise
*30x10
40x10
50x10
Great workout. Will be ready to test a 1RM in another 6 weeks with a goal of tying or breaking my old 275 PR. Also 45-60 sec rest periods for all accessories, feel my conditioning is coming up as I’ve been doing that most workouts now.
Sunday July 21, 2019
ME Lower Body
Squat
*45 2x5
*135x3
*225x1
*275x1
*315x1
*365x1 w/ wraps
405x1 w/ wraps
425x1 w/ wraps (easily had a triple here; best single of the day)
445x1 (Big 10 lb PR!)
Deadlift
*135x3
*225x1
*315x1
365x1
405x1 (fried from squats)
Leg Extension 130 4x8
Hypers BWx10, 25x10, EZ Bar 50 2x10
Seated Calf Raise 130 1x12, 3x10, 2x8
HS Shrug 225 6x10
Awesome workout; couldn’t be happier. When I’m ready to test the actual squat and deadlift I’m going to start doing it on separate days whether it’s the same week or the next Sunday I’ll pull. This is different than a meet day. Meet days you have long hours between squat and deadlift. In a workout I had maybe 20+ minutes between max attempts of each. I know I can hit a bigger deadlift; whenever I don’t wear wraps I can deadlift more after squatting since I hadn’t overloaded.
Been on a mini vacation just in ocean city. Hit some upper body Bodyweight circuits on Wednesday and lower body on Thursday. Going to try to hit the gym tomorrow for a Deload type max effort workout (likely some heavy dumbbells pyramiding from 12 reps to 5-6 reps for a top set.
Saturday July 27, 2019
ME Bench (Push Day)
Flat DB Bench
*50’s x10
*65’s x6
*80’s x3
100’s x0 (horrible dumbbells with different bell parts, couldn’t set them on my lap; took 90 seconds to setup by then I was fatigued)
80’s x8
Incline HS Press
*98x8
148x8
188x8
Cable Crossover
30x10
50x8
40x8
Machine Dip (Triceps)
*94x10
144x10,8
Reverse Grip Pushdown 40x15,12,10
Machine Side Lateral 40 3x12
Rear Delt Fly 70 3x12
Barbell Curl 45x6, 65x6, 85x6
Rope Curl 50x10, 35x10
Bad start to my workout but made up with good sets on accessories. I’m in ocean city still and to be honest I hate being around 200 lbs. I get tired easily walking a lot of miles unlike before. I also measured my waist at 42 around the belly the other day. I’d like to finally get leaner/healthier so I’m going to start tracking macros again. Start with approximately 70g fat, 235g carbs, and 235g protein for right over 2500 calories. If I drop too much too fast I’ll up my carbs. Really going to also try hitting a separate upper back/biceps focused workout after my lighter bench and squat days mid week so I’d at least be hitting the gym 5x a week. If I can get a second upper pull focused workout to make it 6x a week I will but if not then I can still hit extra back/biceps work on my main lift days.
If I could maintain around a 405 squat and pull along with a mid 200’s bench while getting to around 180 I’d be happy. Those would just be minimal strength losses and I could regain the loss in strength if there is any once I’m done cutting. I will say last time at 180 I could crank out 18 strict Bodyweight pull-ups. I wasn’t very lean but I felt a lot healthier.
Sunday July 28, 2019
ME Lower
Sumo Deadlift
*135x3
*225x2
*275x2
315x2
345x2
380x3 (PR)
Seated Leg Curl
90x12,10,8 (possibly PR)
Belt Squat
135x10
185x10
225x10
250x10
275x8
(Volume PR on belt squats)
Standing Calf Raise
140x12,10,10,8
100x10,8,8
Assisted Pull-ups
16 lbs assistance 2x6
High to Low Cable Row
80 2x10
My lower back and hips were sore going into this likely from all the walking I did. Glad to hit a PR on sumo pulls again. My biceps are fried from yesterday’s push session in which I did biceps at the end so my pull-ups really sucked but glad I’m close to not using assistance again.
Tuesday July 30, 2019
DE Upper Body
DE Bench Press w/ double minis
*45 3x5 (Close/Comp/Wide no rest)
135 5x5 (2 close, 2 comp, 1 wide)
Time - 5:46
OHP
*45x5
*75x3
*105x1
125x4 (PR for strict standing)
95 2x5
Flat Neutral DB Bench
55’s x21,15
Rope Pushdown
30x15,8
Lat Pulldown
105 2x10, 1x8
Face Pull
30x25,18
Machine Preacher Curl
50x15,10,8
Thursday August 1, 2019
Lower Body
Front Squat
*45x5
*95x4
*135x3
*185x2
225x1
250x1
275x1 (big PR while exhausted)
Good Morning
*45x5
135x5
160x5
185x5
210x7 (big PR)
Narrow Leg Press
315 x10,8,6 (4-5 sec negatives)
Calf Press
315x15,12,10,8 (30 sec rest)
One Arm HS Row
45x15,12,10,8 (30 sec rest)
Decided to forgo DE work today as I’m exhausted and couldn’t handle too much squat volume so decided to pick a light Variant for additional ME work. 275 I believe is a 10 lb PR; my front squat has always been very weak by % of my back squat.
Saturday August 3, 2019
ME Upper Body
Pause Close Grip Bench w/ double minis
*45 2x5 no bands
*45x3 (start sets w/ bands)
*95x3
*135x3
165x3
195 2x2 PR
Close Grip Bench Press
135x31 (Tied an old PR from back when I could hit 275 paused)
Cable Crossover
50 2x10, 1x8 PR
Assisted Neutral Pull-up
28 lbs assistance 2x8
58 lbs assistance 2x8
Standing Machine Side Lateral
50 3x10
Face Pull
3 plates 3x30 (to counter all the pressing I’ve been doing; my pulling volume has been less recently)
Seated DB Curl
20’s 3x12
Sunday August 4, 2019
ME Lower Body
SS Yoke Bar Squat
*70 2x4
*160x2
*210x2
*250x2
300x1
320x1
340x2 (PR)
250 3x5
Hyper Extension
BWx10
35 2x10
Unilateral Leg Press
*45x10
*90x10
90x10 (deeper)
135 2x10
Unilateral Leg Curl
40 2x10
30x10
Seated Calf Raise
90x25
105x20
115x15
125x12
Triple dropset 135x10, 90x10, 45x10
Machine T-Bar Row
45x10
90x8
115 2x6
(Only counted plate weight)
Good and bad workout. SS Yoke squats felt sluggish. My 320 single was more difficult than any rep of 320x3 last time I touched this bar but then I zoned in on 340 and hit a double for a PR. I hit 340x2 on the regular safety squat bar before but this was the first time on the Yoke bar. My hips were already sore from walking so much the past couple days. Also my squat volume has been down for a couple weeks between being on mini vacation and focusing on Accessory work for volume this past week; so I’ll be looking to re-up my volume.
Digging all the volume. How soon before you ramp up for some heavy singles?
[QUOTE=xRequiem;1585402531]Digging all the volume. How soon before you ramp up for some heavy singles?[/QUOTE]
Thanks! I just hit a 445 squat w/ wraps going on 3 weeks ago so it’ll be a couple cycles before I ramp up on that again; however for pause Bench and even conventional deadlift I’m thinking within the next 3 I’ll ramp up intensity for a max single. I’d like to hit 275+ and 435+ respectively again on those lifts to finally be tied or break my old PRs. Already broke my Squat PR twice as well as sumo deadlift which was nice.
Tuesday August 6, 2019
DE Upper Body
OHP
*45 2x5
*70x3
*100x1
115x1
130x3 (PR)
105 3x3
DE Bench Press
45 w/ double minis x4
95 w/ double minis x4
145 w/ double minis 6x4 (2 close, 2 normal, 2 wide)
Incline DB Bench
45’s x20,15
Rope Pushdown
20x25,15,10 (this Pushdown Machine feels a lot heavier at the 24/7 gym I train at sometimes)
Lat Pulldown
105x15,10
75 2x10
Side Raise
25’s 2x10
20’s x10
Rear Delt Fly
85 3x10
Barbell Curl
45x10
55x10 (wrist hurt so cut curls here)
Wednesday August 7, 2019
DE Lower Body
DE Squat
*45x10
*135x5
*185x1
225 8x3 (1 min rest between sets)
225x12 (2 min rest after 8x3)
Leg Extension 100x15,12,10
GHR 6th hole up BW 3x6
Seated Leg Curl 70 2x12
Standing Calf Raise
135x15
155x12
175x10
195x8
215x6
Machine Crunch 80 3x10
Got lightheaded during this workout; I’m so tired. Need to get 8 hours of sleep tonight.
Thursday August 8, 2019
Upper Back/Biceps Accessory Day
Barbell Row
*45x10
*95x8
*135x5
*155x5
*175x5
185x8 (massive PR; haven’t hit barbell Rows in awhile... need to strengthen them and this is a good start)
135x10
Assisted Chin-up
70 lbs assistance 2x10 (3-4 sec negatives)
Cable Row 90 3x10
Face Pull 20 2x20
DB Shrug 75’s 4x10
Barbell Curl
*45x8
65x8
85x6
Rope Curl
40x16,15,14
Great accessory workout; hope to hit these more often. Wore straps for barbell rows, shrugs, and barbell curls since my left wrist has still had small issues since my 100 lb DB bench attempt with crappy dumbbells in an ocean city gym. Felt good for the most part except for the barbell curls.