Hello everyone. A quick update, I ended up not being able to compete in the meet on 4/16 due to injuring my lower back 9 days prior to the meet. It was kind of a fluke injury. After competing my deadlift workout, worked up to 655 X 1 and then 3 singles with 585, I decided to tighten my Inzer lever belt a notch because it was feeling pretty loose. So I did that and then tried to pull 455 and as soon as I pulled the weight off the ground I strained something in my lower back pretty badly. Basically my belt was TOO TIGHT and caused me to strain something. I woke up the next day and could barely walk. I worked on my back all weekend and it was getting better surprisingly quickly, but I decided it would be best not to risk it and not do the meet. So now 3 weeks later my back feels good and I am resuming my normal training.
And with that said LEGGO!
Monday 5/2/16
Bench Press
225 X 6
245 X 6
265 X 6
285 X 6
265 X 6
245 X 6
225 X 6
Seated Military Press with Football Bar (Parallel Handles)
3 X 8
Dips
3 X 8
Lat-Pulldown
3 X 8-12
Bent Over Row
3 X 8-12
Barbell Curl
3 X 8-12
Macros:
Protein = 225g
Carbs = 300g
Fat = 100g
I will post more detail on everything this week, I wanted to get this journal up and rolling!
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05-02-2016, 03:07 PM #1
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
Derek Charlebois' 2016 Training Journal- PR-BREAKER!
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05-02-2016, 05:03 PM #2
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05-04-2016, 01:35 PM #3
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
5/3/16
Squats
315 X 5
345 X 5
365 X 5
385 X 5
405 X 5
Given that it has only been a few weeks since I strained my lower back, I did not think I was going to go this heavy today! I was thinking MAYBE 365 X 5 at most. I am very happy that my back is healing so quickly; I had ZERO pain today. I decided not to do any back-off/volume sets today and ended squats at 405. Normally I would work up to a max weight for a specified rep and then decrease the weight and perform more sets to get in more volume.
DB Goblet Squat
3 X 12
Single Leg Leg Press
3 X 12
Glute-Ham Raise
3 X 12
GHR Sit-Up
3 X 12
I am very pleased with how squats went today and am feeling very positive that my strength will be climbing again!
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05-05-2016, 08:54 AM #4
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05-06-2016, 06:06 PM #5
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05-06-2016, 06:10 PM #6
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
5-5-16
Standing Military Press
145 X 5, 5, 5
Standing overhead pressing strength is way down as I haven't done this movement in a while.
Lat-Pulldown (Wide Grip Parallel Handles)
3 X 12
Close Grip Bench Press
225 X 5, 5, 5
Left shoulder was feeling a little achy so kept it on the lighter side here. The third set felt better than the first two (was rolling my shoulder with a lacrosse ball between sets).
T-Bar Row
3 X 8
Flat DB Press
3 X 12
Alternating DB Curl
3 X 12
I took a video of the DB Curls because I was feeling the pump: https://www.instagram.com/p/BFCCwnsI...erekcharlebois
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05-06-2016, 06:15 PM #7
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
5/6/16
Deadlift (Hook Grip)
505 for 5 singles
This was my third workout using the hook grip. Its not too bad... just feels like my thumb is going to get ripped off LOL. I will say that using the double overhand grip feels way better overall so I plan on sticking with the hook grip (so long as my thumbs hold up). I think moving forward I will do a few sets using the hook grip and then use my versa straps, once my thumbs have had enough, to get more volume in.
Stiff Leg Deadlift
5 X 8
Reverse Hyper-Extension
3 X 12
Lying Leg Curl
3 X 12
Shrugs
3 X 12
No back pain this week, which is priority #1. I will continue doing the big 3 only once a week for the next couple of weeks and then I will resume my normal style of training. Things are looking good!
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05-09-2016, 04:07 PM #8
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
5/9/26
Bench Press
235 X 5
255 X 5
275 X 5
295 X 5
275 X 5
Last week I hit 285 X 6 so this week's goal was 295 X 5 and I was able to hit that with probably another rep or two in the tank. My left pec/delt has been a little tight lately so I didn't try to push it past 295 today.
Football Bar Seated Military Press
3 X 6
Dips
3 X 8-12
Lat-Pulldown
3 X 8-12
Bent Over Row
3 X 8
Barbell Curl
3 X 8-12
As you can see I am training 4X a week and following an upper/lower split. Each workout has a strength focus exercise (Bench, Deadlift, Standing Military Press, Squats) and then additional higher rep assistance/hypertrophy work added in.
I snapped a post-workout swolfie when I got home from the gym to show my current back condition at around 205-207 lbs (was 205 a couple weeks ago but I have been eating too much LOL)
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05-11-2016, 08:23 AM #9
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
5/10/16
Squats
365 X 5
385 X 5
405 X 5
425 X 3
My goal today was actually 415 X 4, but things were feeling good so I called a little audible and went up to 425 for a triple. One thing I did, which I haven't done in a long time, is used the "Hip Circle" during my warm-up sets.
You can see a video my warm-up here: https://www.instagram.com/p/BFPBSS9o...erekcharlebois
Hack Squat
3 X 8-12
Leg Extensions
3 X 8-12
Glute-Ham Raise
3 X 12
GHR Sit-Up
3 X 12
Pretty straight forward workout. 1 "strength" movement and 2 "hypertrophy" movements for the quads followed by some core/lower back work. No lower back issues. Everything is progressing well!
Post-workout quad pump!
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05-20-2016, 03:19 PM #10
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
5/12/16
Standing Military Press
145 X 6, 6, 6
Lat-Pulldown
3 X 8-12
DB Shoulder Press
3 X 8-12
T-Bar Row
3 X 8-12
Alternating DB Curl
3 X 8-12
Tricep Pressdown
3 X 8-12
5/13/16
Deadlift
Worked up to a single with 605.
Video of 585 here: https://www.instagram.com/p/BFW8cxSo...erekcharlebois
Stiff Leg Deadlift
3 X 8-12
Reverse Hyper-Extension
3 X 12
Lying Leg Curl
3 X 8-12
I will post up this week's training shortly. I wanted to get caught up with the previous week, which I had forgotten to post.
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05-23-2016, 05:35 PM #11
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05-24-2016, 10:23 AM #12
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06-21-2016, 07:47 AM #13
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