Truebmxer01 BLSS Log

[Truebmxer01]

4/10/14

Squats
Warmup:
5 minutes on the stationary bike
foam rolled and stretched
bar 1x12
95lb 1x10
95lb 1x8
135lb 1x4
155lb 1x3
160lb 1x2
Working set: 165lb 3x5 (really just focused on form and keeping my back upright)

OHP
Warmup:
45 1x10
45 1x8
65 1x5
85lb 1x3
95lb 1x2
Working set: 105 3x5

Deadlifts:
Had several 1-2 rep warmups
Working set: 255 1x5 (perfect form no back rounding)

Today I really just focused on my form and im working on breaking all of my bad habits.. it was a good day overall.. hopefully Saturday will be even better.

[Truebmxer01]

4/12/14
Squat: 175 3x5 (solid form)
Bench: 165 3x5(barely got the last 2 reps on the 3rd set)
Cable rows: 165 3x5
Dumbbell chest press: 1x10 45lb 1x4 65lb 1x3 70lb 1x2 75lb
Chin ups: Bodyweight 10,7,5,5,3

Really good workout, hope I keep this progress up!

[Truebmxer01]

4/14/14
Bench
Warmup:
95 1x12
95 1x10
115 1x6
155 1x3
160 1x1
Working set: 170 1x4, 1x3, 1x3 (couldn't get five reps gonna have to repeat this weight next session)

Squat
Warmup:
5 minute on stationary bike
45 1x12
95 1x10
135 1x6
155 1x3
175 1x1
Working set: 180 3x5 (nice and easy set with good form)

Cable Rows: 165 3x5

Weighted chin ups (only with a 10lb dumbbell) 5, 4, 4, 3, 2

Cable Tricep Pushdowns: 95lb 3x5

It was a pretty good workout hopefully the next session will be better and ill progress on bench.

[AlacrityH]

One thing that strikes me about your bench is your warm up. It's all over the place and tbh a waste of energy. A solid warmup is crucial for maximum energy output on a set. I'd recommend something like

95x8
115x5
135x3
155x1
170x5x3

But I admit everyone has a warmup that benefits them the most. Good luck on your next bench session.

[Truebmxer01]

One thing that strikes me about your bench is your warm up. It's all over the place and tbh a waste of energy. A solid warmup is crucial for maximum energy output on a set. I'd recommend something like

95x8
115x5
135x3
155x1
170x5x3

But I admit everyone has a warmup that benefits them the most. Good luck on your next bench session.

Ill try this out for the next warmup and see how it goes! someone suggest me to do a warmup like this
50% 1x12 2minute rest
50% 1x12 2 minute rest
67% 1x6 3 minute rest
87% 1x3 2 minute rest
93% 1x1 3 minute rest
Its worked fairly well for me.. but ill give your suggestion a shot! and thanks!

[AlacrityH]

Ill try this out for the next warmup and see how it goes! someone suggest me to do a warmup like this
50% 1x12 2minute rest
50% 1x12 2 minute rest
67% 1x6 3 minute rest
87% 1x3 2 minute rest
93% 1x1 3 minute rest
Its worked fairly well for me.. but ill give your suggestion a shot! and thanks!

That's retarded. You should be using percentages, yes. But it should be even intervals and nowhere near your 1RM. I simply used numbers for simplicities sake.

45%x5
55%x5
65%x3
75%x3
Work sets (typically 85%x5x3)

The fact that you're even nearing100% for warmups is absurd. You can get away with it for squat and deadlifts as your legs can handle more, but 93% is the same as a heavy single, not a warmup. If you max out every session, especially on bench, expect progression issues lmao. Your CNS will be gone.

[IDonutBeeleaf]

Ill try this out for the next warmup and see how it goes! someone suggest me to do a warmup like this
50% 1x12 2minute rest
50% 1x12 2 minute rest
67% 1x6 3 minute rest
87% 1x3 2 minute rest
93% 1x1 3 minute rest
Its worked fairly well for me.. but ill give your suggestion a shot! and thanks!

unless that's percentages of your working weight and not your 1RM, listen to ^

[Truebmxer01]

That's retarded. You should be using percentages, yes. But it should be even intervals and nowhere near your 1RM. I simply used numbers for simplicities sake.

45%x5
55%x5
65%x3
75%x3
Work sets (typically 85%x5x3)

The fact that you're even nearing100% for warmups is absurd. You can get away with it for squat and deadlifts as your legs can handle more, but 93% is the same as a heavy single, not a warmup. If you max out every session, especially on bench, expect progression issues lmao. Your CNS will be gone.

I was referring to percentages of my working set

[AlacrityH]

I was referring to percentages of my working set

Ah sorry for misunderstanding then. Good luck on the bench doe.

[Truebmxer01]

4/15/14
OHP
Warmup:
45lb 1x12
45lb 1x10
95lb 1x3
Working set: 115 3x5

Front Squats
Warmup:
45lb 1x12 (paused reps)
85lb 1x3
Working set: 95lb 3x5 first time doing front squats(I used to not be able to do them due to a shoulder injury).. I like them

Deadlifts
Warmups:
145lb 1x5
185lb 1x5
225lb 1x3
245lb 1x1
Workingset: 260lb 1x5 (all reps were beltless and with good form)

Overall it was a good workout and hopefully my workout on Thursday will be even better..

[Truebmxer01]

4/17/14
Bench
170 3x5 (failed on 4th rep of the 1st set yet again)

Squat
185 3x5 (got the 1st set but failed on the 2nd and third)

At this point I decided to call it a day.. I hadn't gotten much sleep the day before and im pretty sick today.. hopefully ill feel better tomorrow and will be able to push through my workout...

[Truebmxer01]

4/18/14
Deadlift
Warmup:
135lb 1x5
185lb 1x5
225lb 1x5
245 1x2
Working Set : 275lb 1x5

Squats
Warmup :
45lb 1x12
45lb 1x10
95lb 1x8
135lb 1x6
155lb 1x2
170 1x1
Working Set : 185lb 1x5 (new rep PR)

OHP
Warmup:
45lb 1x12
45lb 1x8
85lb 1x4
95lb 1x2
Working Set: 115 3x5 (form wasnt too great but I pushed through it)

Accessory Work :

Dumbbell Shoulder press: 55lb 2x5

Dumbbell Front Raises: 25lb 2x5

Dumbbell Side Raises: 25lb 2x5

Overall it was a great workout and set quite a few PRs.. Hopefully tomorrow will be just as good. 8 weeks out from my 2nd meet!

[Truebmxer01]

4/19/14
Bench
Warmup:
45lb 1x12
85lb 1x10
115 1x4
155 1x2
Workingset: 170 3x5 (failed final rep on final set.. I got it on Monday)

Front Squat
Warmup:
45lb 1x10
55lb 1x6
95lb 1x2
Working set: 125lb 3x5

Dumbbell Press 55lb 1x5 60lb 1x5 70lb 1x2

Weighted bar dips 25lb 3x4 (full range of motion)

Tricep Pushdowns 2x5 with 100lbs

overall it was a pretty good workout

[Truebmxer01]

4/21/14

Bench
Warmup:
85lb 1x12
85lb 1x10
115 1x6
135 1x3
160 1x1
Workingset: 170 3x5 (finally got all sets and all reps !! (easily)

Squats:
Warmup:
45lb 1x12
95lb 1x10
135lb 1x8
155 1x4
175 1x1
WorkingSet: 190 3x5 (felt really light got all reps of all sets)

Barbell Rows
Warmup:
95lb 1x8
135lb 1x4
185lb 1x1
Workingset: 190 3x5

Everything felt really easy today and I hit 2 new PRs.. Very excited cant wait for my meet in 7 weeks..

[Truebmxer01]

4/21/14
Bench: 170lb 3x5 (finally got this weight for all 5 reps for all 3 sets!!)

Squat: 190lbs for 3x5 (good depth felt really light)

Deadlift: 290lbs for 1x5 (failed on the fifth rep couldn't lock it out)

[Truebmxer01]

4/22/14
Front Squats: 140lbs for 3x5 with full depth (really felt it in my abs)

OHP: 120 for 3x5 (failed on the 3rd rep for the 2nd set)

Barbell Rows: 155lbs for 3x5 (went down in weight to work on form and really focus on getting a full ROM)

[Truebmxer01]

4/23/14 (off day)

4/24/14
Bench: 175lbs for 3x5 (could only get 3 reps on the first set)

Squat: 195lbs for 3x5 (good depth felt really good)

Cleans: did cleans for the first time.. just did a few reps at 135lbs to learn the form..

4/25/14

Front Squat: 145lbs for 3x5 (very hard, barely got all the reps and sets in)

OHP: 120lbs for 3x5 (got the the fourth rep on the 2nd set)

Barbell Rows: 160lbs for 3x5

[AlacrityH]

Great job on the front squats brah. Love em.

[Truebmxer01]

4/26/14
Bench: went for 175lbs for 3x5.. I had to have a random person at the gym spot me because my training partner is injured.. he overspotted me and now I don't know how many reps I actually got in.. So ill have to go for it again next week.
Also hit a few paused reps after

Squats: Was feeling really sore so I just decided to do some heavy pause reps

[Truebmxer01]

5/28/14
wow I have been seriously slacking on here... well time to start up again!!

So today was a really good day, first day back with my back finally feeling fully healed up, went in for some heavy sumo deadlifts..

Sumo Deads: 135 2x5, 225 1x2, 315 1x1, 335 1x1 (not too hard, grip strength problems after lockout)
Deficit Deadlifts: 135 1x5, 225 2x3
Rack Pulls: 225 1x5, 315 2x3
Shrugs: 4 plates for 2x3

overall it was a great day! ive got about 9 weeks before my next meet. Got a lot to do!!

[Truebmxer01]

5/29/14

It was a pretty good day today.. squats could definitely be lower, I need to work on my hip mobility more..

Bench:
45lb 2x10
135lb 1x10
205 1x2
205 1x1

paused reps:
195lb 1x1
200lb 1x1
205 1x1 (failed)

Squats:
45lb 2x10
135lb 1x5
230 3x3

[Truebmxer01]

6/21/14 Wow I have been seriously slacking at posting on here... im gonna try to start posting daily again.

I hit heavy deadlifts today..

Deadlift: top set was 335 for 1x2

Barbell Rows: 135 2x5 185 3x5

Straight arm pull downs: 85 pounds for 3x8

Pull downs: 150 for 3x8

Dumbbell Curls: 40s for 3x7

Glute ham raises

Overall it was a good workout.. hopefully Monday ill have another good workout'

6 weeks out from my next meet

[Truebmxer01]

6/24/14
Squat: 225 1x5, 230 1x3, 235 2x2, 240, 245, 250
Leg Press: 4 plates for 3x5
Leg Extensions: 190 3x8
Leg Curls: 180 2x7
Glute Ham: 140 3x8
Front Squats: 135 1x5
Weight today: 196

Smolov Jr Bench press

Bench press:
45lb 1x12
45lb 1x12
170lb 7x5

Face Pulls:
50lb 1x10
70lb 2x8
70lb 1x10

overall it was a good day.. im gonna foam roll and ice today so hopefully I wont be too sore for tomorrow.

[Truebmxer01]

6/26/14 Deadlifts:
2x5 @135
1x5 @185
1x5 @225
1x3 @275
1x3 @315
2x5 @235

[Truebmxer01]

6/27/14 Smolov JR day 3
Bench:
1x12 @45lb
1x10 @45lb
1x5 @135lb
8x4 @180

Facepulls:
1x12 @30
1x12 @85
3x8 @ 100
1x15@ 60

[Truebmxer01]

Smolov jr bench day 4:

Bench:
2x10 @45lb
1x5 @135lb
10x3 @190lb

Felt really good today.. excited for next week.

[Truebmxer01]

6/30
Smolov jr bench week 2 day 1

bench:
2x12 @45lb
1x5 @135lb
6x6@170lb

Facepulls:
2x12 @35lb
1x10 @50lb
3x8 @110lb

[Truebmxer01]

7/1/14

Deadlifts:
2x5 @135lb
1x3 @185lb
1x1 @225lb
1x1 @275lb
1x1 @315lb
1x1 @355lb (new PR)

[cowboyhaze]

wow man great work


mirin hard at strength gains

[Truebmxer01]

wow man great work


mirin hard at strength gains

Thanks man I appreciate it!