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  1. #121
    Clearly Irrational blue9steel's Avatar
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    Monday Dec 30 - Power Pull Day
    --------------------------------
    Pullups {HOLDx3-30s} 3x3x44.25wbw
    V Pulldowns (3s) 3x12DPx140w100 SETS: 9 9 5/4
    Bent Rows [DORSx3-60s] 3x3x242w185
    Deadlifts 3x3x455w315M6
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  2. #122
    Registered User shaneinga's Avatar
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    Damn strong deadlifts as usual. 9 reps at 455 is moving some weight!

    Happy New Years to you.
    IG @ JustShaneinGa
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  3. #123
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    Damn strong deadlifts as usual. 9 reps at 455 is moving some weight!

    Happy New Years to you.
    Thanks! I was feeling bad because they haven't been going up the way I'd like lately. I had a decent session today though and they should start going up again soon.
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  4. #124
    Clearly Irrational blue9steel's Avatar
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    No workout Tuesday Dec 31st. My wife had some illness that was going around and managed to share it with me. Got up to workout and ended up going back to sleep on the couch instead since I couldn't keep my eyes open. Felt somewhat better by the next day though. Thanks to several bouts with Pneumonia as a child and a zillion inoculations in the Marines my immune system packs some serious firepower.

    Wednesday Jan 1st - Power Push Day
    -------------------------------------------
    Warmup [BIKE-5m@16]
    Overhead Press 3x3x159.5w95
    Squats 3x3x297w225/135P5T5
    Bench 3x3x204w135
    Dips 3x8x38wbw
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  5. #125
    Clearly Irrational blue9steel's Avatar
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    Thursday Jan 2nd - Deload Pull Day
    -----------------------------------------
    OVHD 3x100-40s
    DB Pullovers 3x12DPx82.5w40 SETS: 10 10 8
    Face Pulls (3s) 5x15DPx40 SETS: 14 14 14 14 14
    Rear Delt Raise 3x8x150.5w95
    Hip Thrusts (3s) 3x8x330
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  6. #126
    Clearly Irrational blue9steel's Avatar
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    Friday Jan 3rd - Deload Push Day
    --------------------------------------
    Incline Laterals(3s) 3x15DPx15 SETS: 11 11 11
    Reverse Lunges 3x3Ex169.5w95
    Incline DB Press 3x12DPx55 SETS: 10 10 10
    Wrist Roller [DORSx3-60s] 3x3Ex85w50
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  7. #127
    Clearly Irrational blue9steel's Avatar
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    Saturday Jan 4th - Assist Day
    ----------------------------------
    Band Bench (Purple-small) 3x5x100
    Pushups 3xRP SETS: 10 10 10 10 10
    DB Flys 3x12DPx15 SETS: 10 10 10
    Band Squats (Purple-small) 3x5x100
    Band Good Mornings (Purple-small) 3x5x95

    I was feeling better by Saturday and decided to do a bit of extra work to make up for Tuesday. I'm experimenting with the idea of doing a bench & squat assistance day at the end of the cycle since those lifts have lagged my deadlifts. Banded exercises were with the pegs in the rack, the bands wrapped around the bar and the bar had weights on it. I haven't completely decided if this is a permanent addition yet but I did like the variations.
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  8. #128
    Clearly Irrational blue9steel's Avatar
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    Monday Jan 6th - Mass Pull Day
    -------------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Neutral Pullups 3x8xbw SETS: 8 6/6 6/6 6/5 **Managed to accidentally do chinups instead again
    Cable Rows (3s) 3x12DPx160w110 SETS: 10 10 10 **Dropped weight to improve form, going to work my way back up
    Overhead Shrugs 3x15DPx95 SETS: 14 14 14 **Not totally sure I'm doing these correctly but it feels ok
    CS::Power Cleans/GHR 3x5x169w135 :: 3x10DPxbw (green) SETS: 7 7 7
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  9. #129
    Clearly Irrational blue9steel's Avatar
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    Tuesday Jan 7 - Mass Push Day
    ------------------------------------
    WSST EZ+18x3-60s
    Arnold Press 3x12DPx45w25 SETS: 10 10 10
    CS::Front/Overhead Squats 3x5x133w135P5T5/45 :: 3x5x72w45
    DB Bench 3x15DPx55 SETS: 13 13 13
    Platform Calf Raises 3x20x140
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  10. #130
    Clearly Irrational blue9steel's Avatar
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    Wednesday Jan 8 - Strength Pull Day
    -------------------------------------------
    Chinups 3x5x24wbw
    T-Bar Rows 3x5x200w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10 :: 3x12DPx15 SETS: 9 9 9
    Deadlifts 3x5x425w315M6

    Deadlifts are being stubborn lately.
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  11. #131
    Clearly Irrational blue9steel's Avatar
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    Thursday Jan 9 - Strength Push Day
    -----------------------------------------
    XLEG 3x50-60s
    Bradford Press 3x5x99.5wbar
    SSB Squats 3x5x201w135
    CS::Roman Situps/Reverse Curls 3x15DPx20 SETS: 15 11/4 8/7 :: EZ+27-3x10
    Bench 3x10DPx155 SETS: 10 8/2 8/2
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  12. #132
    Clearly Irrational blue9steel's Avatar
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    Friday Jan 10 - Power Push Day
    -------------------------------------
    Warmup [BIKE-5m@16]
    Overhead Press 3x3x159.75w95
    Squats 3x3x297w225/135P5T5
    Bench 3x3x204w135
    Dips 3x8x38.5wbw

    I had a good workout today, but the funny part is that it was the wrong one. I was supposed to do a pull day today, not push, apparently I hadn't had enough coffee before I wrote out my list for the day and didn't realize till I was about half way through. Oh well, at least iron was being moved around.
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  13. #133
    Clearly Irrational blue9steel's Avatar
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    Monday Jan 13 - Power Pull Day
    --------------------------------------
    Pullups {HOLDx3-30s} 3x3x44.5wbw **Forgot to do the static holds
    V Pulldowns (3s) 3x12DPx140w100 SETS: 9 9 6/3
    Bent Rows [DORSx3-60s] 3x3x242.5w185
    Deadlifts 3x3x455w315M6

    Deadlifts finally feel ready to move up again, slowly.
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  14. #134
    Clearly Irrational blue9steel's Avatar
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    Tuesday Jan 14 - Deload Pull Day
    ---------------------------------------
    OVHD 3x100-40s
    DB Pullovers 3x12DPx82.5w40 SETS: 10 10 9
    Face Pulls (3s) 5x15DPx40 SETS: 15 15 15 15 15
    Rear Delt Raise 3x8x151w95
    Hip Thrusts (3s) 3x8x330
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  15. #135
    Clearly Irrational blue9steel's Avatar
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    Wednesday Jan 15 - Deload Push Day
    -------------------------------------------
    Incline Laterals(3s) 3x15DPx15 SETS: 12 12 12
    Reverse Lunges 3x3Ex169.5w95
    Incline DB Press 3x12DPx55 SETS: 11 11 11
    Wrist Roller [DORSx3-60s] 3x3Ex85w50
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  16. #136
    Clearly Irrational blue9steel's Avatar
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    Thursday Jan 16 - Assist Day
    ---------------------------------
    Band Bench (Purple-small) 3x5x105
    Pushups 3xRP SETS: 11 11 11 11 11
    DB Flys 3x12DPx15 SETS: 11 11 11
    Band Squats (Purple-small) 3x5x105
    Band Good Mornings (Purple-small) 3x5x100
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  17. #137
    Clearly Irrational blue9steel's Avatar
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    Friday Jan 17 - Mass Pull Day
    ---------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Neutral Pullups 3x8xbw SETS: 8 6/6 6/6 6/5 **Actually did the right exercise today, hurrah!
    Cable Rows (3s) 3x12DPx160w110 SETS: 11 11 11
    Overhead Shrugs 3x15DPx95 SETS: 16 15 15
    CS::Power Cleans/GHR 3x5x169w135 :: 3x10DPxbw (green) SETS: 8 8 8

    Power cleans have been a bit stuck lately, but it feels like I'm slowly overcoming the plateau. Rep quality has been improving, and fatigue has gotten a bit more reasonable, hopefully I can start moving up again soon. GHRs continue to improve after my reset.
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  18. #138
    Clearly Irrational blue9steel's Avatar
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    Sunday Jan 19 - Circuit Training
    --------------------------------
    BIKE-5m@16
    Power Clean / OHP / Front Squat 5x95
    DB Curl 10Ex15
    Tricep Pushdowns 20x20
    Situps 5xBW

    I felt like messing around in the gym so I setup a few stations and did about an hours worth of circuit training. I went around five times. The curls were a bit light but everything else worked out pretty well.
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  19. #139
    Clearly Irrational blue9steel's Avatar
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    Monday Jan 20 - Mass Push Day
    ------------------------------
    WSST EZ+18x3-60s
    Arnold Press 3x12DPx45w25 SETS: 11 11 11
    CS::Front/Overhead Squats 3x5x133w135P5T5/45 :: 3x5x72w45
    DB Bench 3x15DPx55 SETS: 14 14 14
    Platform Calf Raises 3x20x140
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  20. #140
    Clearly Irrational blue9steel's Avatar
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    Tuesday Jan 21 - Strength Pull Day
    ----------------------------------------
    Chinups 3x5x24.25wbw
    T-Bar Rows 3x5x200w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10 :: 3x12DPx15 SETS: 10 10 10
    Deadlifts 3x5x425w315M6

    Deadlifts are starting to solidify, likely ready to go up soon.
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  21. #141
    Clearly Irrational blue9steel's Avatar
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    Wednesday Jan 22 - Strength Push Day
    ---------------------------------------------
    XLEG 3x50-60s
    Bradford Press 3x5x100wbar
    SSB Squats 3x5x202w135
    CS::Roman Situps/Reverse Curls 3x15DPx20 SETS: 15 11/4 10/5 :: EZ+28-3x10
    Bench 3x10DPx155 SETS: 10 10 8/2
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  22. #142
    Clearly Irrational blue9steel's Avatar
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    Thursday Jan 23 - Power Pull Day
    --------------------------------------
    Pullups {HOLDx3-30s} 3x3x44.5wbw
    V Pulldowns (3s) 3x12DPx140w100 SETS: 9 5/4 5/4
    Bent Rows [DORSx3-60s] 3x3x243w185
    Deadlifts 3x3x455.5w315M6

    Deadlifts are finally moving up again, hurrah!
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  23. #143
    Clearly Irrational blue9steel's Avatar
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    Friday Jan 24 - Power Push Day
    ------------------------------------
    Warmup [BIKE-5m@16]
    Overhead Press 3x3x160w95
    Squats 3x3x297.25w225/135P5T5
    Bench 3x3x204.25w135
    Dips 3x8x39wbw
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  24. #144
    Clearly Irrational blue9steel's Avatar
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    Monday Jan 27 - Deload Pull Day
    -------------------------------------
    OVHD 3x105-40s
    DB Pullovers 3x12DPx82.5w40 SETS: 10 10 10
    Face Pulls (3s) 5x15DPx50 SETS: 10 10 10 10 10
    Rear Delt Raise 3x8x151.5w95
    Hip Thrusts (3s) 3x8x330
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  25. #145
    Clearly Irrational blue9steel's Avatar
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    Tuesday Jan 28 - Deload Push Day
    ---------------------------------------
    Incline Laterals(3s) 3x15DPx15 SETS: 13 13 13
    Reverse Lunges 3x3Ex169.5w95
    Incline DB Press 3x12DPx55 SETS: 12 12 12
    Wrist Roller [DORSx3-60s] 3x3Ex85w50
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  26. #146
    Clearly Irrational blue9steel's Avatar
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    Wednesday Jan 29 - Assist Day
    ------------------------------------
    Band Bench (Purple-small) 3x5x110
    Pushups 3xRP SETS: 12 12 12 12 12
    DB Flys 3x12DPx15 SETS: 12 12 12
    Band Squats (Purple-small) 3x5x110
    Band Good Mornings (Purple-small) 3x5x105
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  27. #147
    Clearly Irrational blue9steel's Avatar
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    Thursday Jan 30 - Mass Pull Day
    --------------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Neutral Pullups 3x8xbw SETS: 4/4 6/6 6/6 6/6
    Cable Rows (3s) 3x12DPx160w110 SETS: 12 12 12
    Overhead Shrugs 3x15DPx100 SETS: 10 10 7
    CS::Power Cleans/GHR 3x5x169w135 :: 3x10DPxbw (green) SETS: 9 9 9

    I haven't lost strength on the first set of neutral pullups but I'm finding I need to warm up or it aggravates a tendon that's been bothering me in my right arm. Tendon seems to be slowly getting better so I'm not worrying about it too much at the moment.
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  28. #148
    Registered User shaneinga's Avatar
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    Solid lifting in here. Your deadlift numbers are impressive. Lots of volume over 400 pounds per session. I too have an issue with a bicep tendon, but mine is in my left arm. If we could get together we might be able to put together 2 decent arms. LoL.
    IG @ JustShaneinGa
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  29. #149
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    Solid lifting in here. Your deadlift numbers are impressive. Lots of volume over 400 pounds per session. I too have an issue with a bicep tendon, but mine is in my left arm. If we could get together we might be able to put together 2 decent arms. LoL.
    The biggest thing I learned from Westside was that posterior chain matters, working on that seems to have translated to good deadlifts for me. I suspect I also have good leverages. That said, I see a lot of routines where frankly they just don't deadlift much and then are surprised when their deadlifts don't go up. 1x5 once a week isn't going to cut it for most people. I just wish I could get my bench and squat to match, still working on that. ExRx seems to think my bench and squat numbers should be something like 100lbs higher each if they matched the level of my deadlifts.
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  30. #150
    Clearly Irrational blue9steel's Avatar
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    Friday Jan 31 - Mass Push Day
    -----------------------------------
    WSST EZ+18x3-60s
    Arnold Press 3x12DPx45w25 SETS: 12 9 9
    CS::Front/Overhead Squats 3x5x134w135P5T5/45 :: 3x5x72.5w45
    DB Bench 3x15DPx55 SETS: 15 15 15
    Platform Calf Raises 3x20x150
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