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.
Tuesday, November 21, 2017
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!
Friday, October 27, 2017
Week 10/27 review
Week 2 - more sets, same reps
all bench this week was touch and go, feeling very weak...
Monday
Squat - 3x9 @ 270
bench - 3x9 @ 200
Deadlift 2x7 @ 285
Tuesday
Incline Dumbell press - 2x8 @ 70lbs each
Lat pulldowns - 2x8
seated rows - 3x8
seated military press - 110x7, 120x7
plate hammer curls - 25lbs 4x12
rolling tricep extensions - 25lbs each 4x12
barbell curls - bar x50 using blood flow restriction on the arms
band pushdowns x50 using blood flow restriction on the arms
Wednesday
Squat - 3x7 @ 290
Bench - 3x7 @ 215
straight leg deadlift (axle bar) - 2x5 @ 210
Thursday
Did this obstacle course that my Grandpa has been hounding me to go on for years. Turned into lots of pushups from all angles......
Friday - 10/27
Took a half day of work and moved a treestand.... To many miles of walking carrying a ladder stand sweating my tail off didn't help.. making excuses, anyway... Not lifting tomorrow so just hit main lifts today
Squats 3x5 @ 310, AMRAPx7
Bench 3x5 @225, AMRAPx6
Deadlift 2x4 @325, AMRAPx8
all bench this week was touch and go, feeling very weak...
Monday
Squat - 3x9 @ 270
bench - 3x9 @ 200
Deadlift 2x7 @ 285
Tuesday
Incline Dumbell press - 2x8 @ 70lbs each
Lat pulldowns - 2x8
seated rows - 3x8
seated military press - 110x7, 120x7
plate hammer curls - 25lbs 4x12
rolling tricep extensions - 25lbs each 4x12
barbell curls - bar x50 using blood flow restriction on the arms
band pushdowns x50 using blood flow restriction on the arms
Wednesday
Squat - 3x7 @ 290
Bench - 3x7 @ 215
straight leg deadlift (axle bar) - 2x5 @ 210
Thursday
Did this obstacle course that my Grandpa has been hounding me to go on for years. Turned into lots of pushups from all angles......
Friday - 10/27
Took a half day of work and moved a treestand.... To many miles of walking carrying a ladder stand sweating my tail off didn't help.. making excuses, anyway... Not lifting tomorrow so just hit main lifts today
Squats 3x5 @ 310, AMRAPx7
Bench 3x5 @225, AMRAPx6
Deadlift 2x4 @325, AMRAPx8
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