J stas strong to powerful - Bench, Clean, Squat

[apujols24]

That chest took a beating man

This tempo **** is pretty tough man.. Highly suggest you give it a shot

[apujols24]

Thursday

Fuarrrrk finally making progress.. And my back was at about 90 percent today!! Can definitely feel my leg strength coming back.. Need to work on upper back and fore arm flexibility. Towards my last rep on fronts the bar started slipping.

5 mins of jogging and 5 cycles of HIIT to warm up

Front Squats - (50X1)
65 x 8 x 2
95 x 5
115 x 4
135 x 3
150 x 1
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

BB Lunges - from clean - (30X1)
45 x 8
65 x 8
95 x 6
115 x 8
115 x 6
115 x 6
125 x 5

Goodmornings
65 x 8
75 x 5
65 x 8 x 2

Back squats 135 100 reps, 24:17

Deadhang Pullups
BW x 3 - 8 sets - 10 second negatives

[Teenwolf2]

Nice fronts, I think I'm too bad at lifting weights normally to start getting tricky with tempos lol

[apujols24]

Nice fronts, I think I'm too bad at lifting weights normally to start getting tricky with tempos lol

Lol yeah right dude don't say that.. It's worth giving a shot. All of my numbers are waaaaaaaay down, and I'm hoping the tempos get me back to normal. It's easier to keep your form strict and your muscles feel it much more. I mean just a few months ago I was at 315 bench and back squat, 375 x 5 DL, 175 press, 265 front squat. No one feels worse then me right now, but I promise ya I'm gonna get back to those lifts and beyond them. Just need to take care of my back

[apujols24]

Saturday

Was busy as fuark today so I didn't get to the gym until around 9 PM. I was the only single person there.. Lol.

Bench Press (120 sec rest)
45 x 10 x 2
95 x 8 x 2
135 x 6
165 x 5
185 x 4
205 x 3
225 x 3
240 x 3
180 x 9 --- failed 10th, 6th and 9th rep were 10 sec negatives

Deadhang Pullups (30X1)(120 sec rest)
BW x 5
+15 x 5
+25 x 5
+35 x 3
+40 x 3
+45 x 3

Alternating DB Incline Press (20x2) (60 sec rest)
40's x 10
45's x 8
55's x 6
65's x 4
75's x 2

DB Rows (20X1) (60 sec rest)
40's x 10
45's x 8
55's x 6
65's x 4
80's x 2

Racks Rows - 100 reps in 17:25 - each time I broke I performed a 45 sec plank and 15 fast push ups.

fuark those alternating DB press were killers

[apujols24]

Saturday - 60%

Warm up on treadmill and rotator cuff work with the band's to begin

Bench
45 x 15
95 x 10
95 x 10
115 x 10
150 x 10 x 3


Back Squat
65 x 10
95 x 10
135 x 6
155 x 10 x 3

Rows
55 x 10
75 x 10
95 x 10 x 3

Planks - 60 seconds - 3 sets

[apujols24]

Sunday

Did muscle clean and press today.. sheet those were harder than expected. Very similiar to a normal clean and press, except no leg drive on the clean.. all upper body.

Chin ups - Deadhang - chest to bar
BW x 8 x 4

Muscle Clean and Press
35 x 12
55 x 10
75 x 8
95 x 8
85 x 8
85 x 9

RDL's
20's x 10
30's x 10 x 3

Some abs and rotator cuff work with bands to finish

[apujols24]

Tuesday

Full body stretching

15 minutes on treadmill at 7.5 mph

90 second plank - 3 sets

20 hanging leg raises - 3 sets

20 reps on ab coaster - 2 sets

10 ab rollout - 3 sets

10 reps of rotator cuff work with bands - 8 sets

[apujols24]

Tuesday

Pull ups
BW x 8 x 3

Chin Ups
BW x 6 x 3

DB Rows
30's x 8
40's x 8
55's x 8 x 3

Incline DB Press
40's x 8
50's x 8
65's x 8 x 3

Rotator cuff work, curls and cardio to finish

[apujols24]

On Sunday I ran on the treadmill for 30 minutes. Around 3 miles total.

Tuesday

Not a bad session at all today. Squat form looked perfect.. heels on ground, torso up etc. Barely any back pain.. a tiny bit at the end. Plus.. I'd say 90 percent of my squats hit full ROM.

Back Squat
65 x 12 ahhhh
95 x 8
135 x 6 x 2
155 x 8 x 3

RDL
20's x 10 x 2
30's x 10 x 2

Kept loosing my fukin balance

Pull ups - 5 x 5 - 5 second negatives

5 cycles of HIIT then I was shot. This shows me I gotta get back on the cardio grind!


60 minutes and out. Lots of **** to do today

[Teenwolf2]

Dude what's up with your back?

[apujols24]

Will get to ya in a lil bit bro ^^^

Friday

90 sec or less rest time today

Bench
95 x 10
95 x 8
135 x 8
160 x 8
185 x 8
185 x 6
165 x 6 - 5 sec negatives

DB Rows
20 x 10
30 x 8
40 x 8
60 x 8 x 3

Rack pulls - bw x 15 - 3 sets
Dips - bw x 15 3 sets

Gassed from work coming in. Lookin forward to tomorrow's workout

[Teenwolf2]

Bench is strong considering long negatives.

[apujols24]

^^ bro.. I'm almost positive that my back pain is due to a tightness in my hip area. I've been training how long and made the mistake of lacking to stretch my hips, glutes and Hammies strictly. I've been stretching every day and doing piriformis release and I've noticed that the pain is slowly moving up weight. Obviously workin and school full time hasn't helped my numbers either. Now I know what it feels like to be you and be exhausTed all the time haha.

Tuesday

Had to lift at my house today so everything was pretty limited, so in that case I made sure every rep was strict as fuk

DB curls
15's x 12 x 2
20's x 10 x 2
25's x 10
30's x 8 x 2
35's x 6 x 2

hammer DB curls
20's x 15 x 3

seated DB curls
20's x 8 x 3

Skullcrushers
60 x 12 x 4

Close grip triangle push ups - 4 sets of 15 reps

Some planks and rotator cuff work to finish

[apujols24]

Sunday

20 minutes on the elliptical to warm up plus about an hour of stretching and foam rolling

Back Squats
65 x 10 x 2
95 x 10
135 x 8
155 x 5 x 2
175 x 10

Press - Starting from clean
55 x 12 x 2
85 x 8
95 x 8
105 x 10
85 x 10

Cleans
85 x 5 - Dropping to ground each rep
85 x 5 x 2 - From hip
95 x 5 - From hip
105 x 5 x 2 - From hip

Dead hang Pull ups
Bw x 7
Bw x 7
Bw x 9

Ab rollouts - 3 sets of 10

[apujols24]

Tuesday


Bench Press
95 x 10
95 x 10
135 x 8
135 x 8
155 x 8
155 x 8
175 x 10

Incline Bench
95 x 10
135 x 10
155 x 10
155 x 10

Dips
Bw x 10
+25 x 10
+25 x 10
+25 x 10
+25 x 10
+25 x 10




Thursday

First time deadlifting in a loooong time, was curious to see how my lower back would feel. All in all there was barely any pain, but of course the weight was light as fuk. Sets of 10 all around for a few more weeks... Lots of time spent today on fixing up my deadlifting form. Trying to avoid any back pain and prevent any future back pain.

Deadlifts
45 x 15
95 x 10
95 x 10
95 x 10
95 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Chest on bench BB rows - Pause at top - Slight incline for full ROM
75 x 10
75 x 10
95 x 10
95 x 10
115 x 10
115 x 10

Pull ups - Dead hang & pretty strict - 3 minute rest (went to failure on each set)
BW x 14
BW x 8
BW x 8

[apujols24]

Friday

Quick workout at the house today. 30-40 minutes

DB Curls
10 x 15
15 x 12
20 x 10 x 2
30 x 8 x 2
35 x 8 x 2

DB Hammer Curls
25 x 10 x 5

Seated incline DB Curls
20 x 10 x 2
30 x 5 x 2
30 x 4 - failure

[apujols24]

Saturday

3 miles to start.... just a biiiiiit of an over kill. Bw is dancing around 163

Back Squats
65 x 10 x 2
95 x 8 x 2
135 x 6
160 x 5
180 x 10

Press - from clean
55 x 15
75 x 10
85 x 8
95 x 5 x 2
110 x 10


Tuesday

About 75 minutes total today. Curls were supersetted with presses and abs were supersetted with dips.

Bench Press
45 x 15
95 x 10 x 2
135 x 8 x 2
160 x 6
180 x 10

Barbell Curls - slow negatives
45 x 10 x 3
55 x 10 x 3

Pull ups
Bw x 5 x 3
+25 x 5 x 4

Dips
Bw x 12
+25 x 10
+45 x 10 x 4

Ab Coaster - pause at top
Bw x 15 x 3
+10 x 15 x 3

Lots of stretching and foam rolling.. school tomorrow. Will hit squats/deads on Thursday.

[apujols24]

Thursday

Back Squats
65 x 10
65 x 10
95 x 8 x 2
135 x 6 x 2
160 x 5 x 2
185 x 10

Cleans - resetting from ground
55 x 10
85 x 5 x 3
95 x 5 x 3

Pull ups - 5 second negatives
BW x 5 x 5
+15 x 5 x 4



Friday

HSPU
BW x 10 x 2
Bw x 8,7,6 --- hands brought in a few inches. Failure

Ab Rollouts
Bw x 10 x 4

Push ups
Bw x 40 x 2

Few other core exercises including L sit ups and a few 90 second sets of planks

[apujols24]

Sunday

Bit of a hung over workout today...

Press - starting from clean
Bar x 15 - 3 sets
55 x 10 x 2
75 x 8
95 x 8
105 x 5
115 x 10
95 x 6 x 2 - 4 second negatives, 1 sec pause at top
85 x 11 - failure

Pull ups
Bw x 13

Chin ups
Bw x 6 x 4

[apujols24]

Tuesday

Cardio and 3 sets of 12 on T bar rows to warm up

Deadlifts - Basically PAIN FREE
95 x 10
95 x 8
135 x 8
135 x 8
165 x 6
165 x 5
195 x 10

Bench Press
45 x 12
95 x 10
95 x 8
135 x 8
135 x 8
165 x 5
165 x 5
190 x 10

Dips
Bw x 12
+25 x 10
+45 x 8
+45 x 8
+55 x 8
+70 x 12

Planks - FULL CONTRACTION
Bw - 15 secs - 3 sets - 2 minute rest

[apujols24]

Wednesday

Hang Cleans
Bar x 12
Bar x 12
Bar x 12
65 x 8
65 x 8
95 x 5
105 x 5
115 x 5
115 x 5
115 x 5
115 x 5
105 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Pull ups
Bw x 8
Bw x 8
Bw x 8
Bw x 8 --- Failure

[apujols24]

Friday

Back Squats
65 x 10 x 3
95 x 8 x 2
135 x 8
165 x 5 x 3
190 x 10

RGBP + Barbell Curls
95 x 10 x 2 + 45 x 10 x 2
115 x 10 x 4 + 65 x 10 x 4


30 minutes of cardio

Sunday

Press - Starting from clean[/b]
Bar x 15
55 x 10
55 x 8
75 x 6
90 x 6
105 x 6
120 x 9 --- fuuuk just missed the 10th

Bench Press
45 x 15
95 x 10
95 x 8
135 x 8
165 x 6
180 x 6
195 x 10

Pull ups
Bw x 6 x 2
+25 x 6 x 5

Really focused on keeping my body tight today and getting full ROM on everything.

[apujols24]

Tuesday

Back Squat
65 x 10 x 3
95 x 8
135 x 8
165 x 5
185 x 5
200 x 10

Deadlifts
95 x 10 x 2
135 x 10
165 x 8
195 x 8
215 x 10

Pull ups + dips
Bw x 6 + bw x 15 - 6 sets



Thursday

Bench Press
45 x 15
95 x 10 x 2
135 x 8
165 x 6
185 x 5
195 x 5
200 x 10

CGBP
135 x 8 - 3 sec pause on chest
135 x 7 x 4 - 3 sec pause on chest

Pull ups
Bw x 10
Bw x 10
Bw x 9
Bw x 8

Friday - 30 minutes of cardio

[apujols24]

Tuesday


Back Squats - 30X0
65 x 10 x 2
95 x 8 x 2
135 x 8
155 x 6
175 x 10
175 x 10 - normal

Press - from clean - 30X0
55 x 10 x 2
75 x 10
85 x 10
100 x 10
100 x 10 - normal

BB Lunges
65 x 10
75 x 10
85 x 10
95 x 10 - felt pain in left quad/band so I stopped

Pullups
Bw x 8 x 3 - 20 sec rest between sets

15 minutes on the elliptical, about 1 hour 20 minutes total.

[apujols24]

Wednesday - 30 minutes of various core exercises.

Thursday - Worked up to 170 x 10, 30X0 tempo bench press. Also did a bunch of tempo dips as well. Damn these were tough

Friday

Felt awesome finally getting some strict clean and front squat work in today.. Lifts weren't terrible for how long its been.

Cleans + Front Squats
55 x 10
55 x 10
75 x 3
75 x 3
75 x 3
85 x 3
85 x 3
85 x 3
95 x 3
95 x 3
95 x 3
100 x 3
100 x 3
105 x 3
105 x 3
110 x 3
115 x 3
120 x 3
125 x 3
130 x 3
130 x 3
130 x 3

After 115 I noticed my speed under the bar was getting slower, this could be because i was starting to get fatigued. No back pain at all which is a big plus.. Just going to keep easing into things. 169 BW

Id say around 90% of my reps I reset from the ground, and a few reps I just cleaned straight from the hip/knee area. But they all went into front squats. Noticed my knees are a tad bit to wide when i jump into the front squat position, also need to make sure I sit back more. Need to regain the flexibility in my forearms/wrists/upper back.

[apujols24]

xSaturday

First time pulling over 225 in atleast 6 months today. Was a little bit nervous but at the same time I know I need to get back to where I was last year (385 x 5). Focused on speed, and good form today.. Everything was going well until my last set where I felt a sharp pain in my longer back... again. I took a video and I think this may because I've been jerking the bar as soon as I'm pulling it off the ground. I also think this may be the SAME reason that my lower back got fuked in the first place about a year ago. Traps and quads were still feeling it from all of the cleans on Friday.

Deadlifts
95 x 8
95 x 8
135 x 5
135 x 5
135 x 5
165 x 2
185 x 2
205 x 2
225 x 2
235 x 2
245 x 2
255 x 2
265 x 2

Sunday

Took the day off because of my back, not as bad as yesterday but still feel pain and stiffness. Did lots of stretching and foam rolling today. Also spent about 20 minutes on the rowing machine and 15 minutes on the bike.

[apujols24]

Tuesday


Back Squats - 30X0
65 x 10
65 x 10
95 x 8
95 x 8
135 x 8
165 x 6
185 x 5
205 x 8

Pull ups
Bw x 8
+25 x 5
+35 x 5
+35 x 5
+35 x 5


Thursday

Bench Press - 30X0
45 x 12
95 x 10
95 x 8
135 x 8
135 x 8
165 x 6
185 x 5
195 x 8

Dips - STRICT 3011 AMRAP
Bw x 10
+25 x 8
Bw x 13

Close Grip Bench Press - Controlled, no set tempo
45 x 10
95 x 10
115 x 10
135 x 10
150 x 10

[apujols24]

Sunday

Press - from clean - 30X0 Tempo
35 x 12
55 x 10
75 x 8
85 x 8
95 x 8
105 x 6
110 x 8
100 x 9

Rollouts
Bw x 10 x 4

5 miles ran in 30:21

[dopamine72]

Tight hips and glutes can def cause back pain. Hows it doing now?

Try the couch stretch and pigeon pose. Hold for two mins at least