2018 Time to Get Serious

[adale]

Been training on and off with different program since around February. Finally settled on a program that I'll follow for the next 12 weeks minimum.
Stats: 5'10 170lbs
Current maxes Bench 185x3, High bar Squat 205x5 (though I did hit 255x1 doing low bar), DL 315 conventional.

Day 1
Squat 2x5, 1x8+ (if I hit 8 reps increase by 5lbs)
Bench 2x5, 1x8+
Pull ups 5x5 (once I hit 8 on the last set, add 10lbs to belt)
Dips 2x10, 1x12+ (increase by 5lbs)
DB Curls 2x10, 1x12+ (if I hit 12 reps increase by smallest weight possible)

Day 2
Deadlift 2x5, 1x8+
OHP 5x5
Barbell Curl 5x5
Close grip bench press 5x5

Day 3
Squat 5x2, Do several progressively heavier warmup sets of 2 reps until you reach the absolute maximum weight you can handle for 2 all-out reps.
Bench 5x2, same as above
Hammer Curls 5x2, same as above
Incline DB Press 2x5, 1x8+
Stiff-legged Deadlift 5 x 5.

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Today workout

Squat
Set 1: 175 lb × 5
Set 2: 175 lb × 5
Set 3: 175 lb × 5

Notes: Felt really heavy Idk why, lets see if I can hit an easy 8 reps next week.

Bench Press
Set 1: 140 lb × 5
Set 2: 140 lb × 5
Set 3: 140 lb × 6
Set 4: 140 lb × 2

Notes: Focus on rowing the weight to the body and bar path, push up and back to shoulders.

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 4 reps

Notes: Body weight 170lbs, think pull with the elbows.

Tricep Dip
Set 1: 10 reps
Set 2: 6 reps
Set 3: 4 reps

Notes: Body weight 170lbs

Bicep Curl (Dumbbell)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 12
Notes: Ready for 25lbs.

Got a crazy pump from doing pull ups and dips today. Bicep curls were basically an arm finisher.

[adale]

7.28.18

Deadlift
Set 1: 245 lb × 5
Set 2: 245 lb × 5
Set 3: 245 lb × 6

Military Press
Set 1: 75 lb × 5
Set 2: 75 lb × 5
Set 3: 75 lb × 5
Set 4: 75 lb × 5
Set 5: 75 lb × 5

Close Grip Bench
Set 1: 95 lb × 5
Set 2: 95 lb × 5
Set 3: 95 lb × 5
Set 4: 95 lb × 5
Set 5: 95 lb × 5

Didn't record bicep curls, because I was trying different bicep exercises. Started with barbell curl with the standard barbell, but that felt a little weird. Then tried the cable machine with a short straight bar attachment, but went all the way up to 90lbs and felt like I was lifting a 5lb dumbbell. Followed by an EZ bar that you can add weight to. That wasn't bad but I heard the slight angle the bar has you in reduces beak bicep contraction. Gym didn't have any short straight bars that you could add weight to. Guess I'll be sticking to the standard barbell.

[adale]

8.7.2018

Squat
Set 1: 175 lb × 5
Set 2: 175 lb × 5
Set 3: 175 lb × 8

Bench Press
Set 1: 140 lb × 5
Set 2: 140 lb × 5
Set 3: 140 lb × 7

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Tricep Dip
Set 1: 10 reps
Set 2: 6 reps
Set 3: 4 reps

Bicep Curl (Dumbbell)
Set 1: 25 lb × 10
Set 2: 25 lb × 10
Set 3: 25 lb × 7

[adale]

8.11.18

Squat
Set 1: 145 lb × 2
Set 2: 155 lb × 2
Set 3: 165 lb × 2
Set 4: 175 lb × 2
Set 5: 185 lb × 2
Set 6: 205 lb × 2
Set 7: 225 lb × 3 High bar PR

Bench Press
Set 1: 135 lb × 3
Set 2: 155 lb × 1
Set 3: 185 lb × 1
Set 4: 205 lb × 1 PR

Incline DB Press
Set 1: 32.5 lb × 5
Set 2: 32.5 lb × 5
Set 3: 32.5 lb × 5
Set 4: 32.5 lb × 5 (light work after heavy bench)

Hammer Curl
Set 1: 32.5 lb × 2
Set 2: 35 lb × 2
Set 3: 40 lb × 2
Set 4: 45 lb × 2
Set 5: 47.5 lb × 2 (this my absolute max)

Romanian Deadlift
Set 1: 115 lb × 5
Set 2: 115 lb × 5
Set 3: 115 lb × 5
Set 4: 115 lb × 5
Set 5: 115 lb × 5

Came back from a week vacation and gained 5lbs, sitting at 175lbs.

[adale]

Switched things up and decided to go back to the program I've been running consistently more or less for the past few months. Which is Greg Nuckol's 3x Bench and Squat, 1x Deadlift beginner program. I originally did the DL 2x/week but I don't like sumo. The Bench and Squat workouts are DUP with the 3rd set being amrap.

Greg DUP Day 1
Tuesday, August 14, 2018 at 1:47 PM

Squat
Set 1: 155 lb × 8
Set 2: 155 lb × 8
Set 3: 155 lb × 10 (add 5lbs to working sets next week)

Bench Press
Set 1: 125 lb × 8
Set 2: 125 lb × 8
Set 3: 125 lb × 7
Set 4: 125 lb × 2 (extra set just to get my reps in)
Notes: Think I picked up a deadlift bar or something. Bar felt super skinny, made grip feel off

Deadlift
Set 1: 225 lb × 9
Set 2: 225 lb × 5
Set 3: 225 lb × 5
Set 4: 225 lb × 5
Notes: Was aiming for a 10RM

Just trying to get my bench from 205 to 225, squat high bar from 225x3 to 315x1, deadlift 315x1 to 405. I have macros setup to gain weight, but just been lazy setting up an actual meal plan and sticking to it. Over the months I've regained and added a lot of strength even though I weigh the same. My weight has dropped back down to the 170 range after my vacation. Here's to actually getting my **** together and maxing out linear progression over the next 3 months or possibly longer. Cause shoot if I can get to a 405 squat on LP then why not, keeps things simple.

[adale]

Greg DUP Day 2
Thursday, August 16, 2018 at 11:37 AM

Squat
Set 1: 165 lb × 6
Set 2: 165 lb × 6
Set 3: 165 lb × 10
Notes: Guess I’m going up 10lbs

Bench Press
Set 1: 135 lb × 6
Set 2: 135 lb × 6
Set 3: 135 lb × 7 (increase by 5lbs)

Seated Row
Set 1: 85 lb × 10
Set 2: 85 lb × 10
Set 3: 85 lb × 10
Notes: Wide grip attachment

[adale]

Greg DUP Day 3
Saturday, August 18, 2018 at 12:34 PM

Squat
Set 1: 180 lb × 4
Set 2: 180 lb × 4
Set 3: 180 lb × 8 (increase by 10lbs)
Notes: Sit down, not back Ed Coan

Bench Press
Set 1: 145 lb × 4
Set 2: 145 lb × 4
Set 3: 145 lb × 10 (PR!!)
Notes: Middle finger on bar and breathe at the top every 2 reps

Chin Up
Set 1: 10 reps
Set 2: 8 reps
Set 3: 3 reps

Tricep Pushdown
Set 1: 30 lb × 10
Set 2: 30 lb × 10 (add 2.5lb plate to the stack)

Bicep Curl (Dumbbell)
Set 1: 35 lb × 8
Set 2: 35 lb × 5 (increase to 37.5lb DB when I get 8 reps)

Workout Notes: 3 minute rest for everything.

This was a great workout, for some reason I just had a lot of energy for my AMRAP sets on squats and bench. I watched JTS video Squat Pillars, so my form should be even better now. Usually, I bench with ring fingers on the ring, but for my last set I thought about trying middle finger on the ring. Because it seemed like my forearms would be closer to vertical at the bottom of the movement, which is supposed to give better force transfer. Well something right must've happened because I asked for a spot thinking I wouldn't get anymore than maybe 7 reps, but I repped out 10 like nothing with maybe 1-2 reps in the tank. This is also the first time I benched 145 for 10 reps. I also noticed a real pump in my chest for once, needless to say I'm sticking with this grip width.

Decided to rep out some chin ups, the drop off in the 3rd set was drastic, swore I would be able to get 5 reps. Anyway, I think I'm going to start doing weighted chin ups. Maybe do 3x5 with 10lbs. Then add 5lbs every time I get all 15 reps. Today I also added in some arm work for fun and figured with two days off I'd be able to recover from it. Though I'm not going to lie, I don't have much interest in "fluff work" anymore like I once did. All I care about is getting stronger in the Big 3.

I've noticed the moving from 8 > 6 > 4 reps over the week increases my muscular endurance so that I'm able to rep out the heavy stuff on Day 3. I find this a lot better than a constant 3x5, that just feels like you're constantly grinding to add 5lbs more every time.

[adale]

Greg DUP Day 1 #1
Tuesday, August 21, 2018 at 12:17 PM

Squat
Set 1: 160 lb × 8
Set 2: 160 lb × 8
Set 3: 160 lb × 10 (165lbs next week)

Bench Press
Set 1: 125 lb × 8
Set 2: 125 lb × 8
Set 3: 125 lb × 11 (increase 135lbs)

Deadlift
Set 1: 245 lb × 8
Set 2: 245 lb × 4
Set 3: 245 lb × 4
Set 4: 245 lb × 4
Notes: Subpar sets. Had to take mini breaks in the rep max set. But I got all my reps in

Tricep Pushdown
Set 1: 30 lb × 10
Set 2: 30 lb × 10


Greg DUP Day 2 #1
Thursday, August 23, 2018 at 2:29 PM

Squat
Set 1: 175 lb × 6
Set 2: 175 lb × 6
Set 3: 175 lb × 9 (185lbs next week)

Bench Press
Set 1: 140 lb × 6
Set 2: 140 lb × 6
Set 3: 140 lb × 9 (150lbs next week)

T Bar Row
Set 1: 50 lb × 10
Set 2: 50 lb × 10


Greg DUP Day 3 #1
Saturday, August 25, 2018 at 3:35 PM

Squat
Set 1: 190 lb × 4
Set 2: 190 lb × 4
Set 3: 190 lb × 12 (205lbs next week)

Bench Press
Set 1: 160 lb × 4
Set 2: 160 lb × 4
Set 3: 160 lb × 7 (170lbs next week)

Chin Up
Set 1: +25 lb × 6
Set 2: 8 reps
Set 3: 7 reps

Tricep Pushdown
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 13

Seated Row
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Notes: Short straight bar

The cue to throw your traps into the bar had me exploding out the hole, when squatting. According to a rep max calculator 190x12 put my squat at an estimated max of 275lbs. Wont be maxing out anytime soon, instead trying to get 225 for my heavy days. Bench the goal is 185 on my heavy days. A 315 squat and 225 bench is looking more and more realistic. Maybe I can hit those numbers in two months.