Squats
45x3
95x3
135x3
185x3
225x2
275x1
315x1
365x1
390x2
390x2
390x2
390x2
390x2
390x2
305x3
305x3
305x3
305x3
Beltless after 390s
Rack Rows
45x3
95x3
135x3
185x3
225x2
285x3
285x3
285x3
285x3
285x3
285x3
245x5
245x5
245x5
245x5
^245s because match my rows with my bench numbers, gonna be 245 again next week
Dumbbell Face Pulls
10x10
10x10
10x10
10x10
10x10
Bodyweight 235.2
|
Thread: Lifting Things
-
09-19-2017, 03:46 PM #61Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
09-20-2017, 04:43 PM #62
Apparently I'm actually 245 now since I've been using my scale on the dorm room's carpet this whole time which shows a good 8 pounds less than it does on bathroom tile.
Half good and half bad because I was trying to make going to 242 as controlled as possible, and this is the best I've felt in the 240s, but still annoying that how I was gauging this bulk has been completely wrong this whole time.
Plan from here is to stay in the 240s for the winter and build up to some top sets in training and then probably go back down to 225-230 for next summer, but that's planning a good deal into the future and things can change so that's just a tentative plan of action as of nowLast edited by trey1x1; 09-20-2017 at 04:51 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
09-21-2017, 07:14 PM #63
Bench
45x5
95x3
135x3
185x3
225x2
275x1
305x2
305x2
305x1
^Wasn't using music because I was recording for form, threw me off
305x2
305x1
^Volume got the best of me, ugly and slow
185x3
185x3
185x3
185x3
Saw this coming, my recovery was terrible last night with 5 hours of sleep and less food than usual. Sets after 305 had my normal indicators of overreaching, inflamed tendons and general difficulty with the movement etc. Still glad I got a few solid sets in today but I'm in need of a deload right now.
At this point I was almost going to hit some tricep work and then call it a day but I figured if I could keep going with the workout I should
Overhead Press (beltless)
45x5
95x3
135x3
195x3
195x3
195x3
195x3
195x3
195x3
160x5
160x5
160x5
160x5
Pretty much did these out of anger that I didn't hit my intended bench sets, for a bad day I still managed a volume PR on these and a weight PR on bench, which is pretty cool
Bodyweight 247.0 somehow, aiming at 242 during next week while I deload so I can be in maintenance for winterLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
09-22-2017, 06:37 PM #64
Deadlift
135x3
225x3
315x2
405x1
455x3
455x3
455x3
340x5
340x5
340x5
Feeling good
Rack Rows
45x3
95x3
135x2
185x2
225x2
275x1
305x2
305x2
305x1
305x2
305x1
185x3
185x3
185x3
185x3
^Matching reps from bench
Bodyweight 243.4, almost already back to where I wanted to beLast edited by trey1x1; 09-22-2017 at 06:49 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
09-23-2017, 06:17 PM #65
Squat
45x3
95x3
135x3
185x3
225x2
275x1
315x3
315x3
315x3
Overhead Press
45x3
95x3
135x3
Was gonna just hit a 3x3 but said **** it and went for 2 plates
185x2
205x1
225x1
Felt pretty good and probably had more in me. I haven't tested this lift in a while so a moderately fatigued 225 is a good sign I'm moving forward
Bodyweight 246.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
09-25-2017, 06:58 PM #66
10x3s @ 75% this week
Bench
45x3
95x3
135x3
185x2
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
Close Grip Bench
45x3
95x3
135x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
After this was some pyramid sets with Tricep Pulldowns, Chest Press and Shoulder Press machines just to get some more work in
Bodyweight 246.0, the only real food I ate yesterday was McDonalds so my diet lately hasn't exactly been stellarLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
09-26-2017, 02:47 PM #67
Squats (beltless)
45x3
95x3
135x2
185x2
225x2
295x2
295x2
295x2
295x2
295x2
295x2
295x2
295x2
295x2
295x2
Rack Rows
45x3
95x3
135x3
185x2
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
After these were pyramid sets on Lat Pulldowns, Preacher Curls, Chest Supported Rows and Leg Press
Bodyweight 247.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
09-26-2017, 07:48 PM #68
-
-
09-28-2017, 06:32 PM #69
Yeah Hepburn was somewhat of an inspiration for this routine, but I decided on 10x3s for everything when I switched my focus from strength to power output since I wanted to get a lot of quality reps in each day. From there I've just adjusted to the number of top sets I could hit before progression stopped.
I just started training in a more powerlifting-based manner last year. I used to mostly focus on AMRAPs, but those didn't translate how I wanted them to into 1rms (and also ended up with my pec being torn) so I'm trying to be smarter with my training lolLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
09-28-2017, 07:34 PM #70
Bench
45x5
95x3
135x3
185x3
230x2
230x2
230x2
230x2
230x2
230x2
230x2
230x2
230x2
230x2
^Took 9 and a half minutes (or one Tool song)
Overhead Press
45x3
95x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
Behind the Neck Press
45x3
95x3
95x3
95x3
95x3
95x3
95x3
95x3
95x3
95x3
95x3
Pyramids of Tricep Pushdowns, Seated Shoulder Press and Chest Press
Bodyweight 245.5Last edited by trey1x1; 06-19-2023 at 09:55 AM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
09-30-2017, 02:42 PM #71
Rack Deadlifts
135x3
225x2
340x3
340x3
340x3
Rack Rows
45x3
95x3
135x3
185x2
230x2
230x2
230x2
230x2
230x2
230x2
230x2
230x2
230x2
230x2
Eh
Bodyweight 242.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-02-2017, 05:39 PM #72
Bench
45x3
95x3
135x3
185x2
225x3
225x3
225x3
180x5
180x5
180x5
180x5
180x5
145x8
145x8
Overhead Press
45x3
95x3
135x2
165x3
165x3
165x3
130x5
130x5
130x5
130x5
130x5
105x8
105x8
Behind the Neck Press
45x3
95x8
95x8
95x8
95x8
95x8
Pyramid sets of 8 on Tricep Pushdowns
Some easy weights to get back into it with this new routine. Main change is on the backdown 5x5 sets which should let me get some more reps in while getting less fatigued
Bodyweight has been 242.0 for the past 4 days somehow lolLast edited by trey1x1; 10-02-2017 at 06:05 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
10-03-2017, 01:03 PM #73
Squats
45x3
95x3
135x3
185x2
225x2
275x1
315x1
350x2
350x2
350x2
285x3
285x3
285x3
285x3
285x3
225x5
225x5
Rows
Bench
45x3
95x3
135x3
185x2
225x3
225x3
225x3
180x5
180x5
180x5
180x5
180x5
145x8
145x8
Bodyweight 243.8Last edited by trey1x1; 10-03-2017 at 01:08 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-05-2017, 06:41 PM #74
Bench
45x5
95x3
135x2
185x2
225x2
265x2
265x2
265x2
215x3
215x3
215x3
215x3
215x3
170x5
170x5
Close Grip Bench
45x5
95x3
135x2
185x2
215x3
215x3
215x3
170x5
170x5
170x5
170x5
170x5
135x8
135x8
Bodyweight 245.3Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-07-2017, 03:09 PM #75
Rack Deadlifts
135x3
225x3
315x3
405x3
405x3
405x3
Rack Rows
45x3
95x3
135x3
185x3
225x2
265x2
265x2
265x2
215x3
215x3
215x3
215x3
215x3
170x5
170x5
Bodyweight 242.2Last edited by trey1x1; 10-08-2017 at 10:27 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-09-2017, 06:10 PM #76
Bench
45x3
95x3
135x3
185x2
235x3
235x3
235x3
190x5
190x5
190x5
190x5
190x5
155x8
155x8
Overhead Press (beltless)
45x5
95x3
135x2
175x3
175x3
175x3
140x5
140x5
140x5
140x5
140x5
115x8
115x8
Behind the Neck Press
45x3
95x8
95x8
95x8
95x8
95x8
Very lethargic today
Bodyweight 243.6Last edited by trey1x1; 10-09-2017 at 06:16 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
10-11-2017, 06:25 PM #77
Squats (paused, beltless)
45x3
95x3
135x3
185x2
225x2
275x1
315x1
360x2
360x2
360x2
290x3
290x3
290x3
290x3
290x3
235x5
235x5
Rack Rows
45x3
95x3
135x3
185x2
235x3
235x3
235x3
190x5
190x5
190x5
190x5
190x5
155x8
155x8
Switched Squats to Wednesday because of my class schedule
Bodyweight 244.2Last edited by trey1x1; 10-11-2017 at 07:01 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-12-2017, 08:11 PM #78
Bench
45x3
95x3
135x3
185x2
225x2
275x2
275x2
275x2
225x3
225x3
225x3
180x5
180x5
Close Grip Bench
45x3
95x3
135x3
185x3
225x3
225x3
225x3
180x5
180x5
180x5
180x5
180x5
145x8
145x8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-13-2017, 11:21 PM #79
Deadlift (beltless)
135x3
225x2
315x3
415x3
415x3
415x3
335x5
335x5
335x5
Rack Rows
45x3
95x3
135x3
185x2
225x2
275x2
275x2
275x2
225x3
225x3
225x3
180x5
180x5
Bodyweight 244.8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-15-2017, 03:54 PM #80
Squats
45x3
95x3
135x2
185x2
225x2
300x3
300x3
300x3
240x5
240x5
240x5
240x5
240x5
190x8
190x8
Good Mornings
45x3
95x8
95x8
95x8
95x8
95x8
Changed this day to Sundays based on school gyms' schedules, dropping the planned overhead pressing for good mornings to get some squat/deadlift assistance instead
Bodyweight 246.2Last edited by trey1x1; 10-15-2017 at 04:59 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
10-16-2017, 06:30 PM #81
Bench
45x3
95x3
135x2
185x2
225x2
245x3
245x3
245x3
200x5
200x5
200x5
200x5
200x5
165x8
165x8
Overhead Press (beltless)
45x3
95x3
135x3
185x3
185x3
185x3
150x5
150x5
150x5
150x5
150x5
125x8
125x8
Behind the Neck Press
45x3
105x8
105x8
105x8
105x8
105x8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-18-2017, 06:49 PM #82
Squats (paused, beltless)
45x3
95x3
135x3
185x3
225x2
275x1
315x1
370x2
370x2
370x2
300x3
300x3
300x3
300x3
300x3
245x5
245x5
Rack Rows
45x3
95x3
135x3
185x3
225x1
245x3
245x3
245x3
200x5
200x5
200x5
200x5
200x5
165x8
165x8
Bodyweight 247.2, gonna aim for 242 againLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-19-2017, 07:06 PM #83
Bench
45x3
95x3
135x3
185x2
225x2
285x2
285x2
285x2
235x3
235x3
235x3
235x3
235x3
190x5
190x5
Close Grip Bench
45x3
95x3
135x2
185x2
235x3
235x3
235x3
190x5
190x5
190x5
190x5
190x5
155x8
155x8
Bodyweight 244.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-20-2017, 06:27 PM #84
Deadlift (beltless)
135x3
225x3
315x2
425x3
425x3
425x3
345x5
345x5
345x5
Rack Rows
45x3
95x3
135x3
185x2
225x2
285x2
285x2
285x2
235x3
235x3
235x3
235x3
235x3
190x5
190x5Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
10-22-2017, 04:12 PM #85
Squats (paused, beltless)
45x3
95x3
135x3
185x3
225x2
275x1
310x3
310x3
310x3
250x5
250x5
250x5
250x5
250x5
200x8
200x8
Good Mornings
45x3
105x8
105x8
105x8
105x8
105x8
Bodyweight was 244.0 yesterdayLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-23-2017, 06:08 PM #86
Bench
45x3
95x3
135x3
185x3
225x2
255x3
255x3
255x3
210x5
210x5
210x5
210x5
210x5
175x8
175x8
Overhead Press (beltless)
45x3
95x3
135x2
195x3
195x3
195x3
160x5
160x5
160x5
160x5
160x5
135x8
135x8
Behind the Neck Press
45x3
115x8
115x8
115x8
115x8
115x8
Bodyweight 248.0 lolLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-25-2017, 06:44 PM #87
Squats (paused, beltless)
45x3
95x3
135x2
185x2
225x2
275x1
315x1
380x2
380x2
380x2
310x3
310x3
310x3
310x3
310x3
255x5
255x5
Rows
45x3
95x3
135x3
185x3
225x2
255x3
255x3
255x3
210x5
210x5
210x5
210x5
210x5
175x8
175x8
Bodyweight 247.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
10-26-2017, 06:19 PM #88
Bench
45x3
95x3
135x3
185x2
225x2
275x1
295x2
295x2
295x2
245x3
245x3
245x3
245x3
245x3
200x5
200x5
Close Grip Bench
45x3
95x3
135x3
185x3
225x3
245x3
245x3
245x3
200x5
200x5
200x5
200x5
200x5
165x8
165x8
Used wrist wraps from the third set of 295 throughout the rest of the sets. Also, I'm planning on switching Monday to Bench/Row/Bench Assistance, Wednesday primarily Squats and then Thursdays (and the rest of the week) will be the same. Moving rowing to the day before bench doubles noticeably affected how these felt, so I'm moving them earlier in the week so I can go into the heavier days with more energy.
Bodyweight 246.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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10-27-2017, 06:21 PM #89
Deadlift (beltless)
135x3
225x3
315x2
405x1
435x3
435x3
435x3
355x5
355x5
355x5
Rack Rows
45x3
95x3
135x3
185x2
225x2
275x1
295x2
295x2
295x2
245x3
245x3
245x3
245x3
245x3
200x5
200x5
Bodyweight 246.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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10-30-2017, 05:58 PM #90
Bench
45x3
95x3
135x3
185x3
225x2
255x3
255x3
255x3
210x5
210x5
210x5
210x5
210x5
175x8
175x8
Rack Rows
45x3
95x3
135x3
185x3
225x2
255x3
255x3
255x3
210x5
210x5
210x5
210x5
210x5
175x8
175x8
Behind the Neck Press
45x3
95x3
125x8
125x8
125x8
125x8
125x8
Currently swamped with schoolwork so these past few weeks have been more stressful than usual
Bodyweight 245.6Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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