Wednesday
DL 3x5@385 (3, 3, 4)
KB press 3x5@62 (5, 5, 12)
BB Row 3x3@225
EZ bar curl 2x20@70 (25s on each side?)
DL fails were grip going out. Got half-way up on the 4th or 5th rep and that thing started slipping out.
KB press increase on the last set was that my left biceps tendon felt good - the first two sets must have warmed it up.
A little english on the last reps of row, to be expected, but I want to start going heavier on this for a while.
Curls were actually the next morning since I didn't get to them. I should weigh that bar.
Thursday
Swimming
Some breaststroke, some freestyle, flutter kicks, etc.
Saturday
Bench 3x5@245
Front squat 3x5@185
High pull 3x5@185
Thursday, November 30, 2017
Saturday, November 25, 2017
Mike- week ending 11/25
Monday
Squat. 295 3x8
Bench. 205 3x8
Deadlift. 320 3x6
Band pullaparts 5x20
Tuesday
Dumbell incline press 2x7,8 @ 75
Lat pulldowns 3x12
Seated military press 115x7, 135x5
Dumbell row 105x8, 125x6
Band pullaparts 5x20
Wednesday
Squat 315 4x6. Three in wraps, 385x1, and 405x1 life sucking almost didn’t make it rep
Bench 220 4x6
Band pullaparts 5x20
Friday
Deadlifts 365 3x3, amrapx7
Bench 235 4x4, amrap of 4......no ones cares about bench...
Saturday
Squats 335 4x4, amrap of 6
Bicep curls and barbell tricep extensions 5x10
Band pullaparts 5x20
Squat. 295 3x8
Bench. 205 3x8
Deadlift. 320 3x6
Band pullaparts 5x20
Tuesday
Dumbell incline press 2x7,8 @ 75
Lat pulldowns 3x12
Seated military press 115x7, 135x5
Dumbell row 105x8, 125x6
Band pullaparts 5x20
Wednesday
Squat 315 4x6. Three in wraps, 385x1, and 405x1 life sucking almost didn’t make it rep
Bench 220 4x6
Band pullaparts 5x20
Friday
Deadlifts 365 3x3, amrapx7
Bench 235 4x4, amrap of 4......no ones cares about bench...
Saturday
Squats 335 4x4, amrap of 6
Bicep curls and barbell tricep extensions 5x10
Band pullaparts 5x20
Tuesday, November 21, 2017
Sam - week of November 19
Last Friday (the 17th)
KB clean and press 3x3@62
Last Saturday
Power hang snatch 3x8@95/1 min interval
Power curl 3x8@115/1 min interval
Sunday
Reverse hyper 3x10@210
1/2 TGU 3x10@30/side
Monday
We're back!
Squat 5x5 wave 275, 295, 315, 295, 275
Bench 3x5@225
Lat pulldown 2x10@140
Rolling DB tricep ext 2x12@25
Some flutters, mobility, and two breaststroke laps in the pool
What a difference the 5 sets make vs. 3. A couple weeks ago I did 3x5@315 no problem. Today (Tues) I'm sore af from the squats!
Bench went well. Little left biceps tendon tenderness.
I started Rolling tricep extensions b/c Mike. I forgot how much I love these. Gotta not superset them with lat pulldowns though.
Wednesday
"...because Mike."
DL 3x5@365
OHP 3x5@145
DB row 2x10 75, 80
1-arm preacher curl 2x5@25
Leg raises 2x15
This one's called "...because Mike." because I was going to just do 315 on DL, then I thought I should go up and do 325. Then I was looking at the blog and saw Mike's comment asking where I expect to be at the end of this cycle and it got me thinking that I'm phoning DL in. So I said 345 and by the time I got to the gym that seemed silly to mess with 10s and 5s until I really started to get up there so I made it with the 25s.
I'm also happy with the press, I was concerned that my left biceps tendon would act up as I went over 135 - it didn't.
Mike, if you see this, Emily went 185, 185, 205 on DL so she should be approaching 250 max within a couple weeks. I'm saying 300 sometime during the spring. Thoughts?
Saturday
Front squat 3x12@135
Bench 3x5@235
Supersets
High pull 3x5@185
KB swing 3x20@62
Plate hammer curl 2x12@25
Lateral raise 2x12@25
I love plate hammer curls! Thanks, Mike!
The high pull/swing superset was surprisingly cardio intensive.
I didn't finish this with the calf raises, reverse flyes, and half TGUs that I had originally planned on. It was late and I needed drinks and dinner.
KB clean and press 3x3@62
Last Saturday
Power hang snatch 3x8@95/1 min interval
Power curl 3x8@115/1 min interval
Sunday
Reverse hyper 3x10@210
1/2 TGU 3x10@30/side
Monday
We're back!
Squat 5x5 wave 275, 295, 315, 295, 275
Bench 3x5@225
Lat pulldown 2x10@140
Rolling DB tricep ext 2x12@25
Some flutters, mobility, and two breaststroke laps in the pool
What a difference the 5 sets make vs. 3. A couple weeks ago I did 3x5@315 no problem. Today (Tues) I'm sore af from the squats!
Bench went well. Little left biceps tendon tenderness.
I started Rolling tricep extensions b/c Mike. I forgot how much I love these. Gotta not superset them with lat pulldowns though.
Wednesday
"...because Mike."
DL 3x5@365
OHP 3x5@145
DB row 2x10 75, 80
1-arm preacher curl 2x5@25
Leg raises 2x15
This one's called "...because Mike." because I was going to just do 315 on DL, then I thought I should go up and do 325. Then I was looking at the blog and saw Mike's comment asking where I expect to be at the end of this cycle and it got me thinking that I'm phoning DL in. So I said 345 and by the time I got to the gym that seemed silly to mess with 10s and 5s until I really started to get up there so I made it with the 25s.
I'm also happy with the press, I was concerned that my left biceps tendon would act up as I went over 135 - it didn't.
Mike, if you see this, Emily went 185, 185, 205 on DL so she should be approaching 250 max within a couple weeks. I'm saying 300 sometime during the spring. Thoughts?
Saturday
Front squat 3x12@135
Bench 3x5@235
Supersets
High pull 3x5@185
KB swing 3x20@62
Plate hammer curl 2x12@25
Lateral raise 2x12@25
I love plate hammer curls! Thanks, Mike!
The high pull/swing superset was surprisingly cardio intensive.
I didn't finish this with the calf raises, reverse flyes, and half TGUs that I had originally planned on. It was late and I needed drinks and dinner.
Friday, November 17, 2017
Mike - week of 11/17
Plan on using knee wraps in the spring so going to start incorporating these every one and a while to get used to the support (pain) and rebound they give.
Monday
Squats- 2x8 @ 295, threw on knee wraps and hit 385x2
Bench - 2x8@ 205
Deadlifts - 2x6 @ 320
Tuesday
Incline dumbell bench 75lbs x 8,6
Lat pulldowns 4x10
Seated military press 100lbsx7, 110lbs x 7
Dumbell rows 75lb x12, 95lb x12
Barbell curls 5x8
Wednesday
Squat - 3x6 @ 315
Bench - 3x6 @ 220 (all paused)
Single leg split squats 2x8
Friday
Squats 4x4 @ 335
Bench (supposed to be 4x4 @ 235) 3x4, 2,1
Deadlift - 3x3 @ 365
All in all, decent week. More progress to be made!
Monday
Squats- 2x8 @ 295, threw on knee wraps and hit 385x2
Bench - 2x8@ 205
Deadlifts - 2x6 @ 320
Tuesday
Incline dumbell bench 75lbs x 8,6
Lat pulldowns 4x10
Seated military press 100lbsx7, 110lbs x 7
Dumbell rows 75lb x12, 95lb x12
Barbell curls 5x8
Wednesday
Squat - 3x6 @ 315
Bench - 3x6 @ 220 (all paused)
Single leg split squats 2x8
Friday
Squats 4x4 @ 335
Bench (supposed to be 4x4 @ 235) 3x4, 2,1
Deadlift - 3x3 @ 365
All in all, decent week. More progress to be made!
Tuesday, November 14, 2017
MIke - week of 11/11
Most of the week was basically a glorified deload week so not too much to post except for Saturday's workout. After freezing out in the cold till 9:30 i went and lifted at a local commercial gym with a buddy. Let me tell you.... They certainly do not have much decent gym equipment for powerlifting there...
Squat
325x8 - had 1-2 reps in the tank
Bench
235x5 - bench and the bar were horrible... making excuses here but definitely going to redeem myself going forward
Deadlift
345x8 I had more in the tank but trying to just not completely tax myself yet to the point I don't recover from these types of sets.
On to the intermediate cycle of this program starting this week
Squat
325x8 - had 1-2 reps in the tank
Bench
235x5 - bench and the bar were horrible... making excuses here but definitely going to redeem myself going forward
Deadlift
345x8 I had more in the tank but trying to just not completely tax myself yet to the point I don't recover from these types of sets.
On to the intermediate cycle of this program starting this week
Tuesday, November 7, 2017
Sam -week of 10/5
Sunday
Whip snatch 3x8/1min@85
Power curl 3x8/1min@95
95 was too light on the power curl, even with the minute interval
Monday
Start a new cycle at 8s, walk it down to doubles over the next 8ish weeks. Then MAX,
Squat 3x8@245
Bench 3x8@185
Lat pulldown 3x8 160, 160, 120
Rolling triceps extention 2x15 25, 30
Decline situps 3x8@35
I left the ground (intentionally, just being a jackass) on my 1st rep of the last set of squats. So that's too light.
Superset the lat pulldowns and triceps extension. I was spent coming into the last set of pulldowns.
Wednesday
DL 3x8@275 (too light)
OHP 3x8@115 (need to go up here too)
One-arm DB row 3x8 65, 75, 85
One-arm preacher curl 2x12@20, 1x8 @25
Friday
Bench 3x8@195 (light)
Squat 1x20@250 (16 - feel like I just pussed out here)
Superset:
Reverse flies 2x8@25s and plate curls 2x15@25
BB Rollouts 2x12@35s on the short bar
Whip snatch 3x8/1min@85
Power curl 3x8/1min@95
95 was too light on the power curl, even with the minute interval
Monday
Start a new cycle at 8s, walk it down to doubles over the next 8ish weeks. Then MAX,
Squat 3x8@245
Bench 3x8@185
Lat pulldown 3x8 160, 160, 120
Rolling triceps extention 2x15 25, 30
Decline situps 3x8@35
I left the ground (intentionally, just being a jackass) on my 1st rep of the last set of squats. So that's too light.
Superset the lat pulldowns and triceps extension. I was spent coming into the last set of pulldowns.
Wednesday
DL 3x8@275 (too light)
OHP 3x8@115 (need to go up here too)
One-arm DB row 3x8 65, 75, 85
One-arm preacher curl 2x12@20, 1x8 @25
Friday
Bench 3x8@195 (light)
Squat 1x20@250 (16 - feel like I just pussed out here)
Superset:
Reverse flies 2x8@25s and plate curls 2x15@25
BB Rollouts 2x12@35s on the short bar
Saturday, November 4, 2017
11/4 -getting a little more in the groove
Monday
Squats - 275 3x9
Bench - 200 3x9
deadlift - 295 3x9
Tuesday
Incline dumbell bench - 70lbers x8, 80lbers x8
Lat pulldowns - 4x10
Seated military press - 115x6, 135x5
Hammer curls with plates 5x12 @25lbs
Rolling tricep extensions 5x12 @25lbs
Wednesday
Squat 4x7 @ 295
Bench 4x7 @ 215
Straight leg deadlift - 2x6 @ 245
Friday
Deadlift - 335 2x4, AMRAP x 8
Bench - 225 3x5, AMRAP x6
Dumbell rows 75x12, 95 2x12
Saturday
Squats - 315 4x5, AMRAP x 7
An rollouts 2x8
Volume on this program is already starting to creep up. Not sure how much I like doing lots of reps with my sets but that must mean it’s good for me if I hate doing it, right? This better help me gain some muscle when I gain my freshman 15 between now and the new year. Groin still hurts some but is still slowly getting better, able to sit into squats a little more confident/less pain. Pretty much doing just what I can get done in limited time with hunting season in rut with one week to go
Also note: dragging a deer out of the woods is incredible cardio
Squats - 275 3x9
Bench - 200 3x9
deadlift - 295 3x9
Tuesday
Incline dumbell bench - 70lbers x8, 80lbers x8
Lat pulldowns - 4x10
Seated military press - 115x6, 135x5
Hammer curls with plates 5x12 @25lbs
Rolling tricep extensions 5x12 @25lbs
Wednesday
Squat 4x7 @ 295
Bench 4x7 @ 215
Straight leg deadlift - 2x6 @ 245
Friday
Deadlift - 335 2x4, AMRAP x 8
Bench - 225 3x5, AMRAP x6
Dumbell rows 75x12, 95 2x12
Saturday
Squats - 315 4x5, AMRAP x 7
An rollouts 2x8
Volume on this program is already starting to creep up. Not sure how much I like doing lots of reps with my sets but that must mean it’s good for me if I hate doing it, right? This better help me gain some muscle when I gain my freshman 15 between now and the new year. Groin still hurts some but is still slowly getting better, able to sit into squats a little more confident/less pain. Pretty much doing just what I can get done in limited time with hunting season in rut with one week to go
Also note: dragging a deer out of the woods is incredible cardio
Sam - Week of 10.29.2017
Sunday
Something, something... this is why I need to post daily.
Monday
20RSWO
BNP 3x12@105 (12,12,10)
Squat 1x20@225
Pullovers 1x20@55
Bench 3x12@145
BB Row 3x12@115
SLDL 1x15@225
Pullovers 1x20@45
225 is always where I stop for 20-rep squats. We decided to keep going as this felt fine.
It is ridiculous how little endurance I have with BP - upper body in general, actually. Too many white fibers maybe? Eh, I'll take it. Maybe start working push-ups in at night or GTG throughout the day?
Wednesday
20RSWO - abbreviated
BNP 3x12@105 (Finally got them all)
Squat 1x20@235 (whee! I don't think I've actually done this before)
KB row 3x5@97
Abbreviated as we did it at our house at like 8pm. We all got all our reps! There's something to this basement lifting. Plus, I can lie on the floor panting after squat.
Friday
20RSWO - abbreviated
Squat 1x20@250 (16)
KB C&P 3x5@62
In the basement again at 8ish. 15th rep was wobbly af, on the 16th I went down, stayed down for a bit rocking back and forth, and finally fought it up. I started staggering around and decided discretion was the better part of valor so I racked it.
The biggest problem was I just couldn't breathe after 12. It's just that weight pressing down with all your upper body muscles fatiguing makes it ridiculous. I also used a belt for the first time with these. I usually don't use a belt for anything 225 or under (I didn't use a belt for 235 on Weds. though). I felt it was constrictive after 12 reps too, I considered seeing if Matthew could take it off of me while I was standing there, but that would have been really stupid.
All in all though, I am thrilled. I'm not a fluid squatter, even lighter weights feel like I'm forcing my body to move in ways it doesn't want to. However, since I starting training with Emily and Matthew and chatting with Mike a few months ago, I really have improved my squatting, even without being able to get the bar in a low-bar position on my back. Thanks guys!
Something, something... this is why I need to post daily.
Monday
20RSWO
BNP 3x12@105 (12,12,10)
Squat 1x20@225
Pullovers 1x20@55
Bench 3x12@145
BB Row 3x12@115
SLDL 1x15@225
Pullovers 1x20@45
225 is always where I stop for 20-rep squats. We decided to keep going as this felt fine.
It is ridiculous how little endurance I have with BP - upper body in general, actually. Too many white fibers maybe? Eh, I'll take it. Maybe start working push-ups in at night or GTG throughout the day?
Wednesday
20RSWO - abbreviated
BNP 3x12@105 (Finally got them all)
Squat 1x20@235 (whee! I don't think I've actually done this before)
KB row 3x5@97
Abbreviated as we did it at our house at like 8pm. We all got all our reps! There's something to this basement lifting. Plus, I can lie on the floor panting after squat.
Friday
20RSWO - abbreviated
Squat 1x20@250 (16)
KB C&P 3x5@62
In the basement again at 8ish. 15th rep was wobbly af, on the 16th I went down, stayed down for a bit rocking back and forth, and finally fought it up. I started staggering around and decided discretion was the better part of valor so I racked it.
The biggest problem was I just couldn't breathe after 12. It's just that weight pressing down with all your upper body muscles fatiguing makes it ridiculous. I also used a belt for the first time with these. I usually don't use a belt for anything 225 or under (I didn't use a belt for 235 on Weds. though). I felt it was constrictive after 12 reps too, I considered seeing if Matthew could take it off of me while I was standing there, but that would have been really stupid.
All in all though, I am thrilled. I'm not a fluid squatter, even lighter weights feel like I'm forcing my body to move in ways it doesn't want to. However, since I starting training with Emily and Matthew and chatting with Mike a few months ago, I really have improved my squatting, even without being able to get the bar in a low-bar position on my back. Thanks guys!
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