BruceDelaney's Workout Journal

[brucedelaney]

12/9/2015 - Day 3

SQUAT

Warm-ups
5x45#
5x45#
5x65#

Work sets
5x85#
5x95#
5x110#
5x110#

OVERHEAD PRESS

Warm-ups
5x45#
5x45#

Work Sets
5x50#
5x60#
5x70#
5x80#


DEADLIFT

5x100#
5x125#
5x145#
5x165#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x60#
12x60#
12x60#

Lat Pulldowns
12x60#
12x60#
11x60#

NOTES: Everything felt solid tonight, really feeling the weighted crunches, feeling the lat pulldowns, couldn't get full ROM on the last rep, will do 60# again next week.

[brucedelaney]

12/11/2015 - Day 5

SQUAT

Warm-ups
5x45#
5x45#
5x65#

Work Sets
5x85#
5x95#
5x110#
5x125#
3x140#
8x110#

BENCH PRESS

Warm-Ups
5x45#
5x45#

Work Sets
5x60#
5x70#
5x80#
5x90#
3x105#
8x80#

PENDLAY ROWS

Work Sets
5x65#
5x70#
5x80#
5x90#
3x105#
8x80#

ACCESSORY LIFTS (Super Set)

Tricep Pressdowns
12x50#
12x50#
12x50#

Incline Dumbbell Curls
12x20#'s
3x20#'s

EZ Bar Curls
12x35#
12x35#


Notes: Felt good, not so sure I'm doing my incline dumbbell curls properly, will watch some vids to see what's what and get it straight.. may have to lower the weight on get form fixed. All main lifts felt great.

[MooseTequila]

In... if for no other reason we share the same first name... and I am jelly of your home gym!

[brucedelaney]

In... if for no other reason we share the same first name... and I am jelly of your home gym!

Great name, and thank you for the support... As for the home gym it's taken several years to put together and is still a work in progress. There is only a few things left to go at this point though. At some point I should really look into adding a few more pounds of plates and I would like to keep adding dumbbells and perhaps a preacher curl bench at some point.

[brucedelaney]

12/14/2015 - Day 1

SQUAT

Warm-ups
5x45#
5x45#
5x65#

Work Sets
5x85#
5x100#
5x115#
5x130#
5x140#


BENCH PRESS

Warm-Ups
5x45#
5x45#

Work Sets
5x65#
5x75#
5x85#
5x95#
5x105#


PENDLAY ROWS

Work Sets
5x65#
5x75#
5x85#
5x95#
5x105#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x65#
12x65#
12x65#

Weighted Hypers
12x12.5#
12x12.5#
12x12.5#

Notes: Feeling good, definitely reaching full depth on squats, even pausing at the bottom on my ramp up sets. Really feeling the accessory work as well.

[brucedelaney]

12/16/2015 - Day 3

SQUAT

Warm-ups
5x45#
5x45#
5x65#

Work sets
5x85#
5x100#
5x115#
5x115#

OVERHEAD PRESS

Warm-ups
5x45#
5x45#

Work Sets
5x55#
5x65#
5x75#
5x85#


DEADLIFT

5x105#
5x135#
5x155#
5x175#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x65#
12x65#
12x65#

Lat Pulldowns
12x60#
12x60#
12x60#

NOTES: Everything feels great, enjoying paused squats on the Day 3 - 4x5 Workouts, OHP is starting to feel heavy, dead lifts are still feeling good, not causing any major stress on my back. Will be upping the weight on Crunches and Pulldowns next week.

[brucedelaney]

Sunday 12/20/2015 - Day 1

SQUAT

Warm-ups
5x45#
5x45#
5x65#

Work Sets
5x90#
5x105#
5x120#
5x135#
5x145#


BENCH PRESS

Warm-Ups
5x45#
5x45#

Work Sets
5x70#
5x80#
5x90#
5x100#
5x110#


PENDLAY ROWS

Work Sets
5x70#
5x80#
5x90#
5x100#
5x110#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x70#
12x70#
12x70#

Weighted Hypers
12x15#
12x15#
12x15#

Notes: Didn't do my final workout last week due to scheduling issues, went ahead and upped all of my weights anyway as if I had completed the final workout. Was able to do all of my lifts as the plan called for. Weighted crunches and hypers are are really kicking my butt.

[brucedelaney]

12/22/2015 - Day 3

SQUAT

Warm-ups
5x45#
5x45#
5x65#

Work sets
5x90#
5x105#
5x120#
5x120#

OVERHEAD PRESS

Warm-ups
5x45#
5x45#

Work Sets
5x60#
5x70#
5x80#
5x90#


DEADLIFT

5x120#
5x140#
5x165#
5x185#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x70#
12x70#
10x70#

Lat Pulldowns
12x65#
12x65#
6x65#

NOTES: Main lifts are feeling solid... Press is getting heavy, may have to lower the week to week increment to 2.5LBS really soon. Accessories kicked my butt today, partially due to added weight and I'm sure partially due to increased weight on the main lifts... all good if you ask me!

[MooseTequila]

Consistency... I have learned that is key, way to bring it!

[brucedelaney]

Consistency... I have learned that is key, way to bring it!

Thanks brother...

[brucedelaney]

[QUOTE=brucedelaney;1409477953]12/11/2015 - Day 5

SQUAT

Warm-ups
5x45#
5x45#
5x65#

Work Sets
5x90#
5x100#
5x120#
5x135#
3x150#
8x120#

BENCH PRESS

Warm-Ups
5x45#
5x45#

Work Sets
5x70#
5x80#
5x90#
5x100#
3x115#
8x90#

PENDLAY ROWS

Work Sets
5x75#
5x80#
5x90#
5x1000#
3x115#
8x95#

ACCESSORY LIFTS (Super Set)

Tricep Pressdowns
12x55#
12x55#
12x55#

Incline Dumbbell Curls
12x17.5#'s
8x17.5#'s

EZ Bar Curls
12x40#
12x40#


Notes: Just because it's a holiday doesn't mean it's a day. off... Merry Christmas Eveyonre!

[brucedelaney]

Monday 12/28/2015 - Day 1

SQUAT

Warm-ups
5x45#
5x45#
5x65#

Work Sets
5x90#
5x105#
5x120#
5x135#
5x150#


BENCH PRESS

Warm-Ups
5x45#
5x45#

Work Sets
5x70#
5x85#
5x95#
5x105#
5x115#


PENDLAY ROWS

Work Sets
5x75#
5x85#
5x95#
5x105#
5x115#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x70#
12x70#
12x70#

Weighted Hypers
12x17.5#
12x17.5#
12x17.5#

Notes: Main lifts feeling good.. Weighted Crunches and Hypers are really challenging...

[brucedelaney]

12/30/2015 - Day 3

SQUAT

Warm-ups
5x45#
5x45#
5x70#

Work sets
5x90#
5x105#
5x120#
5x120#

OVERHEAD PRESS

Warm-ups
5x45#
5x45#

Work Sets
5x60#
5x75#
5x85#
5x95#


DEADLIFT

5x135#
5x150#
5x175#
5x195#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x70#
12x70#
11x70#

Lat Pulldowns
12x65#
12x65#
12x65#

NOTES: Main lifts are feeling solid... Press is getting really heavy now... thinking next week will need to be only 2.5 LB more or it might just be time to invest in some micro plates, Still couldn't complete the last set of crunches, did manage to complete the pull downs.

[brucedelaney]

1/1/2016 - Day 5

SQUAT

Warm-ups
5x45#
5x45#
5x70#

Work Sets
5x95#
5x105#
5x120#
5x135#
3x155#
8x135#

BENCH PRESS

Warm-Ups
5x45#
5x45#

Work Sets
5x70#
5x85#
5x95#
5x105#
3x130#
8x95#

PENDLAY ROWS

Work Sets
5x75#
5x85#
5x95#
5x105#
3x120#
8x95#

ACCESSORY LIFTS (Super Set)

Tricep Pressdowns
6x60#
7x60#
9x60#

Incline Dumbbell Curls
12x17.5#'s
8x17.5#'s

EZ Bar Curls
12x45#
7x45#


Notes: First workout of the year on the first day of the year! Felt good...

[boathead]

madcow seems to be working well for you. nice progress. if madcow will let anyone down, it is with overhead pressing. and maybe it is not madcow, but rather the nature of the beast that is OHP. very difficult to make progress on it sometimes without resorting to injury-inducing form.

just some food for thought....i've often kept all of madcow's template in place except for OHP. on that, imo, it is sometimes ok to lower the weight and get a few extra reps in. or keep the weight moving up and lower the reps. if any exercise might need tweaking from the 5x5 programming, OHP might be the one.

anyway, good progress!

[brucedelaney]

madcow seems to be working well for you. nice progress. if madcow will let anyone down, it is with overhead pressing. and maybe it is not madcow, but rather the nature of the beast that is OHP. very difficult to make progress on it sometimes without resorting to injury-inducing form.

just some food for thought....i've often kept all of madcow's template in place except for OHP. on that, imo, it is sometimes ok to lower the weight and get a few extra reps in. or keep the weight moving up and lower the reps. if any exercise might need tweaking from the 5x5 programming, OHP might be the one.

anyway, good progress!

Bear in mind that I'm recovering from an injury so I'm technically still working towards my maxes... while the lifts are challenging, they're not really pushing me close to form breakdown or exhaustion either. In the past my 5RM's were Squat 240#, Bench 165#, OHP 115#, Row 155#, Deadlift #285... nothing exciting but much still a bit a ways from where I was lifting in the past.

I also actually have 1.25#'s and I'm looking into getting fractional plates as well for my OHP... adding 1/2 Pound a week is certainly acceptable to me once I have to. If i have to change my OHP programming to Wendler 5-3-1 to make progress I'll do that as well.

[brucedelaney]

Monday 1/4/2016 - Day 1

SQUAT

Warm-ups
5x45#
5x45#
5x70#

Work Sets
5x95#
5x110#
5x125#
5x140#
5x155#


BENCH PRESS

Warm-Ups
5x45#
5x45#

Work Sets
5x75#
5x85#
5x100#
5x110#
5x120#


PENDLAY ROWS

Work Sets
5x75#
5x85#
5x100#
5x110#
5x120#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x70#
12x70#
12x70#

Weighted Hypers
12x20#
12x20#
9x20#

Notes: Still feeling pretty good, accessory lifts and core work is definitely challenging...

[brucedelaney]

Wednesday - 1/7/2016 - Day 3




SQUAT

Warm-ups
5x45#
5x45#
5x70#

Work sets
5x95#
5x110#
5x125#
5x125#

OVERHEAD PRESS

Warm-ups
5x45#
5x45#

Work Sets
5x65#
5x75#
5x90#
5x100#


DEADLIFT

5x135#
5x155#
5x180#
5x205#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x70#
12x70#
12x70#

Lat Pulldowns
12x70#
12x70#
12x70#

NOTES: Main lifts are still feeling great! Excited to have a Deadlift over 200# without any issues! OHP is feeling very heavy... I have a set of fractional plates en route to my house, I'm not sure what the increment is going to be from this point on but I'm seriously considering making it 1 or 1.25 Pounds going forward.

[brucedelaney]

1/8/2016 - Day 5

SQUAT

Warm-ups
5x45#
5x45#
5x70#

Work Sets
5x95#
5x110#
5x125#
5x140#
3x160#
8x135#

BENCH PRESS

Warm-Ups
5x45#
5x45#

Work Sets
5x75#
5x85#
5x100#
5x110#
3x125#
8x100#

PENDLAY ROWS

Work Sets
5x75#
5x85#
5x100#
5x110#
3x125#
8x100#

ACCESSORY LIFTS (Super Set)

Tricep Pressdowns
12x60#
12x60#
12x60#

Incline Dumbbell Curls
12x17.5#'s
7x17.5#'s

EZ Bar Curls
12x45#
7x45#


Notes: Everything was smooth... nothing of note to discuss in the notes today...

[brucedelaney]

Sunday 1/10/2016 - Day 1

SQUAT

Warm-ups
5x45#
5x45#
5x75#

Work Sets
5x100#
5x115#
5x130#
5x145#
5x160#


BENCH PRESS

Warm-Ups
5x45#
5x45#

Work Sets
5x75#
5x90#
5x100#
5x115#
5x125#


PENDLAY ROWS

Work Sets
5x75#
5x95#
5x100#
5x115#
5x125#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x70#
12x70#
12x70#

Weighted Hypers
12x20#
12x20#
12x20#

Notes: Completed the workout, definitely felt like I worked out.. all the lifts are now challenging. This makes me happy!

[brucedelaney]

Tuesday - 1/12/2016 - Day 3


SQUAT

Warm-ups
5x45#
5x45#
5x75#

Work sets
5x100#
5x115#
5x130#
5x130#

OVERHEAD PRESS

Warm-ups
5x45#
5x45#

Work Sets
5x65#
5x80#
5x90#
5x101#


DEADLIFT

5x135#
5x165#
5x190#
5x215#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x70#
12x70#
12x70#

Lat Pulldowns
12x70#
12x70#
12x70#

NOTES: Well, surprised myself... I spent most of yesterday and today worried I might not be able to do this session this evening due to some pretty bad soreness in my back in the region of my previous injury. At about 1:30PM today, I realized that I hadn't even tried taking some ibuprofen to reduce the inflammation. Took 1000mg of Ibuprofen and low and behold by the time I got home I wasn't feeling no pain but it had certainly reduced to point where I felt comfortable to press on. All lifts felt solid, and I enjoyed the workout. One last note, I have switched over to 1# increments on the OHP, I'll see how long I can maintain that before dropping to 1/2# increments.

[mirroroferised]

Looking good in here Bruce. In for some Starr training How long were you out with your back injury? And do you use 1 lb plates for the small increments? I've never seen them before.

[brucedelaney]

Looking good in here Bruce. In for some Starr training How long were you out with your back injury? And do you use 1 lb plates for the small increments? I've never seen them before.

Thanks Mirroroferised, I have full set of fractional plates pictured here. I also have a pair of 1.25# Ivanko plates.

From left to right 1/4#'s, 1/2#'s, 3/4#'s and 1# Plates... tonight I used the pair of 1/2# Plates to add the 1 pound.

[mirroroferised]

That's a great idea. I'll be looking into some of them.

[brucedelaney]

That's a great idea. I'll be looking into some of them.

Got that set from Amazon, just look up fractional plates there are a few different options...

[brucedelaney]

Thursday - 1/15/2016 - Day 5

SQUAT

Warm-ups
5x45#
5x45#
5x75#

Work Sets
5x100#
5x115#
5x130#
5x145#
3x165#
8x135#

BENCH PRESS

Warm-Ups
5x45#
5x45#

Work Sets
5x75#
5x90#
5x100#
5x115#
3x150#
8x100#

PENDLAY ROWS

Work Sets
5x75#
5x90#
5x100#
5x115#
3x130#
8x100#

ACCESSORY LIFTS (Super Set)

Tricep Pressdowns
12x60#
12x60#
15x60# (AMRAP)

Incline Dumbbell Curls
12x17.5#'s
8x17.5#'s

EZ Bar Curls
12x45#
8x45#


Notes: jEnjoyed my workout, went for AMRAP on the last set of press downs, screamed out an extra rep on dumbbell curls and EZ Curls as well.

[brucedelaney]

Sunday 1/17/2016 - Day 1

SQUAT

Warm-ups
5x45#
5x45#
5x75#

Work Sets
5x100#
5x120#
5x135#
5x150#
5x165#


BENCH PRESS

Warm-Ups
5x45#
5x45#

Work Sets
5x80#
5x95#
5x105#
5x120#
5x130#


PENDLAY ROWS

Work Sets
5x80#
5x95#
5x105#
5x120#
5x130#

ACCESSORY LIFTS (Super Set)

Weighted Crunches
12x70#
12x70#
12x70#

Weighted Hypers
7x20#
12x20#
12x20#

Notes: Completed the workout, no real complaints here... The number are right for the hypers, I got a bad cramp in my leg during the first set. Almost ended the workout there but walked it off and got back and finished it up.