Triple week.
BB Bench Press after warmup - 270X3, 280X3, 300X5.
Failed on the 6th rep attempt.
Incline DB press - 100X8, X7, X5.
Cable Crossover - 50X8, X9, supersetted with Close grip Bench - 155X8, X9.
Cambered Bar pressdown - 140X15, X10, supersetted with overhead rope tricep extension - 80X6, 55X6.
Finished with BB bench 135X9. Could barely even move the bar off the rack. After the benching, really burned out the triceps with some higher rep stuff.
Thursday, March 6, 2014
Tuesday, March 4, 2014
Deadlift Tuesday Week 2 Cycle 2
Deadlift - 350X3, 375X3, 395X5.
Trap Bar shrugs - 135X15X3 superset with DB shrugs 85X10X3
Upright cable row - 100X15X3
Pretty tough to deadlift after a squat day like yesterday but went through with it anyways just to stay on track for the week. Actually ended up being a pretty good workout. Might rest tomorrow, might train depends on how I feel. Planning mock meet for the week after next, pretty pumped for that.
Trap Bar shrugs - 135X15X3 superset with DB shrugs 85X10X3
Upright cable row - 100X15X3
Pretty tough to deadlift after a squat day like yesterday but went through with it anyways just to stay on track for the week. Actually ended up being a pretty good workout. Might rest tomorrow, might train depends on how I feel. Planning mock meet for the week after next, pretty pumped for that.
Monday, March 3, 2014
Week 1 Squats/Week 2 Military Press double up
Back into the gym after taking 3 days off. Missed squats last week so did them with week 2 of OHP today.
Sets of 5 for squats - 285X5, 305X5, 325X12! (PR).
Last set called for 5+ so just went for it. Had my training partner so concentrated on form and depth for the first 5 then just grinded out 7 more. This felt really good and that is a rep PR for me with 325 lbs. Guess it pays to rest.
Went straight into military/OHP and some assistance work. Could have done more assistance work but ran out of time. Week 2 calls for sets of 3.
OHP - 150X3, 160X3, 170X7.
Seated DB press - 60X15, 60X12.
Front raise - 30X10, X10.
Again I find the OHP numbers light but I guess its really the last set that counts for PR's and strength. Next week will definitely do some more assistance work for the shoulders. Pumped for deads tomorrow.
Sets of 5 for squats - 285X5, 305X5, 325X12! (PR).
Last set called for 5+ so just went for it. Had my training partner so concentrated on form and depth for the first 5 then just grinded out 7 more. This felt really good and that is a rep PR for me with 325 lbs. Guess it pays to rest.
Went straight into military/OHP and some assistance work. Could have done more assistance work but ran out of time. Week 2 calls for sets of 3.
OHP - 150X3, 160X3, 170X7.
Seated DB press - 60X15, 60X12.
Front raise - 30X10, X10.
Again I find the OHP numbers light but I guess its really the last set that counts for PR's and strength. Next week will definitely do some more assistance work for the shoulders. Pumped for deads tomorrow.
Wednesday, February 26, 2014
Bench Press - Week 1 2nd cycle
I had to to do "boring but big" option today, didn't have much time to train. Just stuck to the main lift with the new numbers for the 2nd cycle.
BB Bench Press - 250X5, 270X5, 280X6.
Incline DB Press - 75X10, X9, X8.
BB Bench - 135X15
Also went a little lighter with the DB's and stuck to about 60 seconds between sets. I didn't even do any tricep work, I'll have to do it on my "bonus" day. I know the volume sucks but at least I made it to the gym and didn't make any excuses. My strength on the main lift wont suffer because of it. I also didn't rest after deads yesterday and definately feeling those. Right into squats tomorrow and then a rest for at least 2 days.
Just so the few (but loyal lol) that have been reading this blog understand, the first week is 3 sets of 5. So, even though I could have done more reps with the first two sets, I stick to only 5 reps and save for the final set of 5+ any more I can grind out. Also keep in mind I'm doing the lifts very strictly, for the most part lifting like I would in a meet with referees present, not just bouncing the bar off my chest.
For those of you that dont know some of the rules of the bench press are; butt come off the bench, you cant move your feet once the bar is in your hands, you cant move your head, you must pause at the chest without resting the bar on you chest and you have to lock out the weight at the top of the elift before the ref gives you the command to "rack it". Doing all of these things makes a difference in the weight you can handle. I can lift more weight if I just grip it and go for it without concentrating on these things.
BB Bench Press - 250X5, 270X5, 280X6.
Incline DB Press - 75X10, X9, X8.
BB Bench - 135X15
Also went a little lighter with the DB's and stuck to about 60 seconds between sets. I didn't even do any tricep work, I'll have to do it on my "bonus" day. I know the volume sucks but at least I made it to the gym and didn't make any excuses. My strength on the main lift wont suffer because of it. I also didn't rest after deads yesterday and definately feeling those. Right into squats tomorrow and then a rest for at least 2 days.
Just so the few (but loyal lol) that have been reading this blog understand, the first week is 3 sets of 5. So, even though I could have done more reps with the first two sets, I stick to only 5 reps and save for the final set of 5+ any more I can grind out. Also keep in mind I'm doing the lifts very strictly, for the most part lifting like I would in a meet with referees present, not just bouncing the bar off my chest.
For those of you that dont know some of the rules of the bench press are; butt come off the bench, you cant move your feet once the bar is in your hands, you cant move your head, you must pause at the chest without resting the bar on you chest and you have to lock out the weight at the top of the elift before the ref gives you the command to "rack it". Doing all of these things makes a difference in the weight you can handle. I can lift more weight if I just grip it and go for it without concentrating on these things.
Tuesday, February 25, 2014
Deadlift Tuesday - Week1 (2nd cycle)
I'm starting to like deadlifting more and more. Upped the weight 10 lbs for the deadlifts - getting into some heavy weights. If my deadlift doesnt go up after this kind of weight, then nothing works. Just hard work and heavy weight.
Deadlift - 330X5, 350X5, 375X6 (PR).
BW Chinups - X10X3
Trap bar shrugs - 135X12X3
Upright cable row - 80X12X3
375X6 is a PR for me. Feeling strong and really enjoying deadlifting. I put a belt on for the 2nd and third set, but otherwise just chalk, no straps or anything, and in bare feet. Changing up my assistance work a little. I'm only going to do traps (shrugs and rows) on deadlift day. My lower back is toast after deads, and dont want to waste any energy doing it before deads either. Going to add a 5th day to my routine and do lat work, lower back (good mornings, etc...) and biceps on this day so I can just focus on deadlifting.
Training right through to Thursday this week because I'm going away for the weekend for the boy's hockey provincials and wont be training for three days.
Deadlift - 330X5, 350X5, 375X6 (PR).
BW Chinups - X10X3
Trap bar shrugs - 135X12X3
Upright cable row - 80X12X3
375X6 is a PR for me. Feeling strong and really enjoying deadlifting. I put a belt on for the 2nd and third set, but otherwise just chalk, no straps or anything, and in bare feet. Changing up my assistance work a little. I'm only going to do traps (shrugs and rows) on deadlift day. My lower back is toast after deads, and dont want to waste any energy doing it before deads either. Going to add a 5th day to my routine and do lat work, lower back (good mornings, etc...) and biceps on this day so I can just focus on deadlifting.
Training right through to Thursday this week because I'm going away for the weekend for the boy's hockey provincials and wont be training for three days.
Monday, February 24, 2014
New Cycle - Week 1 - Monday Military Press
Start to a new cycle of the 5/3/1. I upped the weight 5 lbs on upper body main lifts and 10 lbs on lower body lifts. Body weight - 214 lbs.
Standing BB OHP - 140X5, 150X5, 160X7.
Seated DB press - 60X9, X11, X10.
Standing DB front raise - 30X10X3
Seated DB bent laterals - 25X12, X10, X10.
Hanging knee raises - 20X3
BB OHP - 135X10 (finisher)
Having shoulder pain again so trying to be careful. Shoulder joints are still sore from benching 4 days ago - not good. Going to make sure I warm up really good before any shoulder movements this week and on.
I used to do traps (shrugs, etc...) on shoulder day but I'm going to move them to deadlift/back day so I'm not doing them before dead day. Still trying to decide when to do biceps, I dont want to do them on squat day anymore...any suggestions?
Standing BB OHP - 140X5, 150X5, 160X7.
Seated DB press - 60X9, X11, X10.
Standing DB front raise - 30X10X3
Seated DB bent laterals - 25X12, X10, X10.
Hanging knee raises - 20X3
BB OHP - 135X10 (finisher)
Having shoulder pain again so trying to be careful. Shoulder joints are still sore from benching 4 days ago - not good. Going to make sure I warm up really good before any shoulder movements this week and on.
I used to do traps (shrugs, etc...) on shoulder day but I'm going to move them to deadlift/back day so I'm not doing them before dead day. Still trying to decide when to do biceps, I dont want to do them on squat day anymore...any suggestions?
Saturday, February 22, 2014
Squat Saturday - week 3. End of first cycle.
Trained solo this evening. Couldn't get to the gym yesterday as I was too busy with the boy's hockey.
Squats - 135X15, 225X5, (Warmup). 275X5, 315X3, 345X7, 315X5.
No assistance work, just squats. The 345X7 set felt really good. I feel I could have grinded out 2 or maybe even 3 more reps but again was squatting solo. According to Wendler, not supposed to go to failure anyway. It felt strong though, and I think 345X7 is a PR for me.
I did a half assed bicep workout in between squats.
EZ bar curls - 95X10, X12, X12, X12.
Seated DB Curl - 45X8X3.
For this next cycle I'm thinking of changing my bicep workouts to another day, or just maybe do some bodybuilding type training on Wednesdays or another day off. I just dont feel like doing anything else on squat day, so I havent really been hitting the biceps hard.
Anyways, thats the end of week three, and my first cycle of the 5/3/1 program. Starting next Monday I will up the weights 5 lbs on upper body lifts and 10 lbs on lower body. I am going to test maxes either on the last week of the next cycle or maybe the week after in a mock meet if I can get a couple of other guys that want to do this as well.
Squats - 135X15, 225X5, (Warmup). 275X5, 315X3, 345X7, 315X5.
No assistance work, just squats. The 345X7 set felt really good. I feel I could have grinded out 2 or maybe even 3 more reps but again was squatting solo. According to Wendler, not supposed to go to failure anyway. It felt strong though, and I think 345X7 is a PR for me.
I did a half assed bicep workout in between squats.
EZ bar curls - 95X10, X12, X12, X12.
Seated DB Curl - 45X8X3.
For this next cycle I'm thinking of changing my bicep workouts to another day, or just maybe do some bodybuilding type training on Wednesdays or another day off. I just dont feel like doing anything else on squat day, so I havent really been hitting the biceps hard.
Anyways, thats the end of week three, and my first cycle of the 5/3/1 program. Starting next Monday I will up the weights 5 lbs on upper body lifts and 10 lbs on lower body. I am going to test maxes either on the last week of the next cycle or maybe the week after in a mock meet if I can get a couple of other guys that want to do this as well.
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