Trained at about 430 pm. Got about 6 hours sleep last night again.
Triples week.
Squats warmup - 135X12, 225X8, 315X5.
Work sets - 365X3, 385X3, 410X3.
All work sets with a belt and knee sleeves. Felt good and strong today. I could have gone for another 1-2 reps on last set but decided not to push it.
I supersetted some light, high rep bicep work to get some blood to the area, but not stress my elbow tendons as they are still sore.
Seated DB curl - 45X8, 25X20, X16, X16
Squats - 315X5, 225X12X2.
Concentration curls - 25X15X2.
Week 3 starts next Monday with 5/3/1 reps.
Friday, April 4, 2014
Thursday, April 3, 2014
Cycle 3 week 2 bench press
Trained at 3:00 pm after work. Got about 6 hours sleep previous night.
BB bench press - 285X3, 300X3, 320X4.
All reps were paused. 320X4 is a PR for me I believe.
Flat bench DB press - 85X12, X10, X10.
Close grip bench - 225X4, X4, X3 superset with cable cross - 60X12X2.
BB bench - 185X10X2 superset with Cable pressdowns - 140X20, X12.
Elbow tendons felt rested up until the workout, then flared up again when I got into the heavier sets. Ice and massage I guess. They are really starting to piss me off.
Squats tomorrow or maybe Saturday.
BB bench press - 285X3, 300X3, 320X4.
All reps were paused. 320X4 is a PR for me I believe.
Flat bench DB press - 85X12, X10, X10.
Close grip bench - 225X4, X4, X3 superset with cable cross - 60X12X2.
BB bench - 185X10X2 superset with Cable pressdowns - 140X20, X12.
Elbow tendons felt rested up until the workout, then flared up again when I got into the heavier sets. Ice and massage I guess. They are really starting to piss me off.
Squats tomorrow or maybe Saturday.
Tuesday, April 1, 2014
Cycle 3 Week 2 Deadlifts
Triples week.
Conventional Deadlifts - (after warmup) 400X3, 425X3, 450X2.
Was aiming for 3 on the last set but failed on the lockout. Maybe I should reset my training max percentage on the DL, I shouldn't be failing before getting the minimum reps.
1" Deficit deadlifts (off a 45lb plate)- 315X5X5 superset with upright cable rows - 130X12X3
Trap bar shrugs - 135X12X2 superset with DB shrug - 75X10X2.
Another really good workout after a good sleep, probably 8-9 hours again. My back has never felt better during and after a deadlift workout, literally no soreness or tightness. A sign of good rest and diet? I hope so. I have started watching my diet closer again and I hope this is a by-product. I ingested 322 grams of protein yesterday and it seems to be helping so I will try to continue (my apologies to my family and coworkers for the side effects lol). Still battling tendon soreness in my inside elbows, so have been icing them and wearing elbow sleeves during all workouts. I really don't want to have to take time off to heal right now.
Rest day tomorrow, then bench press Thursday.
Conventional Deadlifts - (after warmup) 400X3, 425X3, 450X2.
Was aiming for 3 on the last set but failed on the lockout. Maybe I should reset my training max percentage on the DL, I shouldn't be failing before getting the minimum reps.
1" Deficit deadlifts (off a 45lb plate)- 315X5X5 superset with upright cable rows - 130X12X3
Trap bar shrugs - 135X12X2 superset with DB shrug - 75X10X2.
Another really good workout after a good sleep, probably 8-9 hours again. My back has never felt better during and after a deadlift workout, literally no soreness or tightness. A sign of good rest and diet? I hope so. I have started watching my diet closer again and I hope this is a by-product. I ingested 322 grams of protein yesterday and it seems to be helping so I will try to continue (my apologies to my family and coworkers for the side effects lol). Still battling tendon soreness in my inside elbows, so have been icing them and wearing elbow sleeves during all workouts. I really don't want to have to take time off to heal right now.
Rest day tomorrow, then bench press Thursday.
Monday, March 31, 2014
Cycle 3 Week 2 OHP
Well rested again today. I'm starting to realize how important good sleep and resting on days off is. Feel so much better after a good nights sleep and a day off between workouts.
Week 2 of the third cycle today. Triples week.
OHP - 155X5, 165X3, 175X5. Did 5 reps on the first set, was supposed to be 3. Was easy enough, couldn't hurt I guess. I try and maintain strict form and not use leg drive to get the weight up. Got 5 solid reps on the last + set.
DB front raise - 30X8X3 superset with Incline BB bench - 155X12, 175X9, 175X8.
Seated DB press - 60X10X3 superset with DB bent laterals - 25X10X3.
Deadlifts tomorrow, looking forward to some big triples. Going to increase my protein intake this week especially after deads and squats, and going to clean up the diet a little. Last week DOMS was strong and lasted long, I want to see if upping protein intake alleviates this. I needed advil just to function after deads last week. My legs are still sore today from squatting Saturday.
Week 2 of the third cycle today. Triples week.
OHP - 155X5, 165X3, 175X5. Did 5 reps on the first set, was supposed to be 3. Was easy enough, couldn't hurt I guess. I try and maintain strict form and not use leg drive to get the weight up. Got 5 solid reps on the last + set.
DB front raise - 30X8X3 superset with Incline BB bench - 155X12, 175X9, 175X8.
Seated DB press - 60X10X3 superset with DB bent laterals - 25X10X3.
Deadlifts tomorrow, looking forward to some big triples. Going to increase my protein intake this week especially after deads and squats, and going to clean up the diet a little. Last week DOMS was strong and lasted long, I want to see if upping protein intake alleviates this. I needed advil just to function after deads last week. My legs are still sore today from squatting Saturday.
Saturday, March 29, 2014
Cycle 3 Week 1 Saturday Squats
Took yesterday off just wasn't feeling up to it. Glad I did, felt well rested and ready to go today for squats. I think I might start taking a rest day after benching all the time.
Squats - 135X15, 225X10. 315X5, 340X5, 365X5, 385X5.
Wasn't sure about going for 5 on the last set but it was going well so I went for it and glad I did. Just a little leary training solo.
Was feeling awesome so went ahead and did a bicep/lat workout and worked it in to the rest of the workout.
EZ bar curls - 95X12, X10, X10, X8.
Wide Lat Pulldown - 185X10, X10, X8.
Seated DB curl - 40X10, X10, X8.
Ended with some pause squats - 225X8X3.
Higher volume squats are gross lol I had to lay on the floor for a minute. But took advantage of feeling strong and dialed in. Just one of those good days I guess as opposed to one of those shitty days like earlier in the week.
Rest tomorrow and week 2 starts Monday.
Squats - 135X15, 225X10. 315X5, 340X5, 365X5, 385X5.
Wasn't sure about going for 5 on the last set but it was going well so I went for it and glad I did. Just a little leary training solo.
Was feeling awesome so went ahead and did a bicep/lat workout and worked it in to the rest of the workout.
EZ bar curls - 95X12, X10, X10, X8.
Wide Lat Pulldown - 185X10, X10, X8.
Seated DB curl - 40X10, X10, X8.
Ended with some pause squats - 225X8X3.
Higher volume squats are gross lol I had to lay on the floor for a minute. But took advantage of feeling strong and dialed in. Just one of those good days I guess as opposed to one of those shitty days like earlier in the week.
Rest tomorrow and week 2 starts Monday.
Thursday, March 27, 2014
Cycle 3 week 1 Bench Press
I know why my workout was shitty yesterday, I woke up with a sore throat today and overall feel like dog shit today. Because I just took a week off, I'm going to work through this as best as I can because I dont want to lost any progress. Actually had a good workout, it was jut tough to stay motivated and focused.
BB bench press - 265X5, 285X5, 300X3. All were paused for a "1001" count on the chest before pressing.
Close grip bench press - 225X5, X5, X4.
EZ bar skullcrushers - 95X10, X8, X9. Superset with;
Cable crossovers - 55X10, X10, X12.
BB bench press - 185X7, 135X9, 135X8. Superset with;
Cable pressdowns - 130X12, X10, X10.
The last set of bench press was with little rest between sets and again with a pause on the chest and explosive movement to the lockout.
Squats tomorrow, hopefully feeling better.
BB bench press - 265X5, 285X5, 300X3. All were paused for a "1001" count on the chest before pressing.
Close grip bench press - 225X5, X5, X4.
EZ bar skullcrushers - 95X10, X8, X9. Superset with;
Cable crossovers - 55X10, X10, X12.
BB bench press - 185X7, 135X9, 135X8. Superset with;
Cable pressdowns - 130X12, X10, X10.
The last set of bench press was with little rest between sets and again with a pause on the chest and explosive movement to the lockout.
Squats tomorrow, hopefully feeling better.
Tuesday, March 25, 2014
Cycle 3 week 1 Deadlifts
Went to gym at around 430. Honestly it was a shit workout. One of those days. Didn't even want to finish but hacked it out. Didn't do it half assed but it was just hard to get through for some reason. I'm going to chalk it up to a shitty diet and poor sleep.
Deadlifts - 375X5, 400X5, 405X3.
BB shrugs - 185X10X2 Superset with Upright cable rows - 140X10X2.
Possible rest day tomorrow but maybe a bodybuilding day depending on how I feel. Day 8 of a 8 day work stretch and chances are I will be tired.
Deadlifts - 375X5, 400X5, 405X3.
BB shrugs - 185X10X2 Superset with Upright cable rows - 140X10X2.
Possible rest day tomorrow but maybe a bodybuilding day depending on how I feel. Day 8 of a 8 day work stretch and chances are I will be tired.
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