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TheBear
10-20-14, 11:14 am
Hey everyone, after awhile from being away, decided to make a new log and actually stick with it. I had a previous log on my first run with Brandon Lilly's 365 Strong Cube method. Had great success and really enjoy the cube style training. This log will be dedicated to my everyday lifting and what not. Right now after a few months of being off and on, Ive decided to do Brandon Lilly's Cube Predator Template for a bench only meet in december.

TheBear
10-20-14, 11:26 am
My 1Rm i am using for this cycle is 330 Bench figured out by doing some rep work 265 x 8 with plenty left in the tank.
Light Bench Day
Bench Press
Bar x 20, 95 x 10, 135 x 8, 165 x 8, 200 x 5, 230 x 3,3,9
Close Grip Bench Press (Max 315)
220 x 8,8,8
Incline DB Press 50lb DB's x 12,20,16
BB Rows 4 x 10 x 185
Skull Crushers w/ Barbell
80lbs x 4sets x 15 reps (Called for 5 x 12-5 but i need the rep work)
DB Side Raises 4 x 12 x 20lbs (Swapped arnold presses out, i really like side raises and feel i get a better shoulder pump)
DB Bench Fly 4 x 15 x 20lbs
Band Pull Aparts Light Band x 200 reps (100 Before Bench, 100 after workout)

Today felt good, didn't get much sleep last night but wanted to get a good lift in. Tomorrow ill be doing Heavy Deadlifts using the second wave since Predator is a 6 week program. My meet is 8 weeks away so ill have plenty of time to rest and figure out my attempts come week 7 & 8

TheBear
10-21-14, 8:25 am
After planning and looking at what my work, school, and family schedule will allow ive decided to change how i am going to peak into the meet. Cube Predator will have to take a back seat till after the meet. Benching twice aweek from previous programs has shown to really beat me up. So i will be going back to Brian Carrolls 10/20/life Combo Pre-Contest work. So as follows is what ill be doing for the next 8 weeks:
Monday- Bench/Chest/Tri's
Tuesday- Upper Back/Bi's
Wednsday- Off
Thursday- Shoulders (I have had alot of success dedicating a day to Overhead work and raises for the shoulders)
Friday- Squat/Deadlift and a few accessories for both

I've used this program about two months back and really enjoyed it and didnt feel as beat up with the added deload weeks. I'll always be a fan of the cube and will definetly jump back to it after the meet. Will Update later on today about my upperback and bis session

TheBear
10-21-14, 1:30 pm
BB Rows
2 sets x 15 x Bar, 95lbs x 12, 135lbs x 8, 185lbs x 3, 3 sets x 10 x 205lbs, 225lbs x 6
Pull Ups
5 x 5 (Full ROM, 2 second pause at bottom and top)
Single arm Lat Pulldown
4 x 15 x 90lbs
Kroc Row
1 set x Fail (35 Reps each arm) x 50lbs
Light Band face pulls
3 x 20
Superset w/
DB Shrugs
3 x 25 x 50lbs
BB Curl
3 x 12,10,8 x 80lbs
DB Curls
3 x 12,12,8 x 20lbs
DB Side Bends
4 x 10 x 50lbs

TheBear
10-23-14, 1:00 pm
This thread has changed alot this week, im by no means a program hopper, just right now i havent been sure what i wanted to do. But im going to just stay with the cube kingpin. Has always worked, so why change what isnt broken. I feel dumb for changing like 3 times in a matter of a week but no more of that. Today felt good, with this cycle i want to gain size in my lagging areas traps bis and legs so most of my assistance work will go towards those along with helping my main lifts.

Bench Press
2 x 12 x 230
Close Grip Bench
2 x 8 x 225
Pause Press
2 x 10 x 215
Single Arm Lat Pulldowns
4 x 15 x 95lbs
DB Shrugs
3 x 25 x 50lbs
DB Side Raises
3 x 10 x 20lbs
DB Curl
5 x 12 x 20lbs
Pushdowns
5 x 12 x 95
Light Band Pull Aparts
100 Reps

Jay Nera
10-23-14, 7:35 pm
Keep pushing man. We'll check back in a bit to see that progress.

TheBear
11-15-14, 8:45 pm
Bench Press 45 x 10, 95 x 10, 135 x 8, 170 x 8, 200 x 6, 235 x 3 x 5, 275 x 5 (felt good took a heavier weight) 200 x 15, 12
Close Grip Bench 210 x 12, 10, 5
Incline DB Press (w/ one second pause at bottom) 60 x 12, 65 x 10, 70 x 8, 75 x 6
Skull Crushers 60 x 12, 70 x 10, 80 x 8, 90 x 6, 90 x 6
DB Side Raises 30lbs x 4 x 12
DB Bench Fly 30lbs x 2 x 20
BB Rows 185 x 4 x 10
Band Pull Aparts 125 Reps Total

Feels good to be back in the gym took a lot of time off which i hate but had to take care of somethings with school family and work. Should be back to posting more often. Tomorrow's Deadlift day which i'm running one the deadlift templates Brandon Lilly wrote up for Juggernaut Systems. Weighted in today at 241 which is a 9lb drop from the last time i weighed myself about 2 weeks ago. Want to be somewhere between 225-250 so i dont mind.

TheBear
11-17-14, 12:47 pm
Explosive Deadlifts
Deadlift
8 x 3 x 265lbs
Block Pulls
2 x 5 x 285lbs
Skipped Deficits Instead of using them as an assistant exercise, im going to always pull from a deficit on my main deadlift work.
Leg Press (Narrow Stance)
5 x 10 x 315 Deep as hell, haven't used a leg press in over a year so just wanted to see how 315 felt will probably jump 10-15 next week
Lat Pulldown
5 x 12 x 205lbs
BB Shrugs
3 x 15 x 235 I use to go real heavy with shrugs but since I've dropped the weight and really exaggerated the stretch i feel like its working the muscle better
DB Side Bends
3 x 15 x 45lbs
Back Raises
4 x 12 x Bodyweight, Back Raises for reps helped my back recover after a football injury nearly stopped me from continuing lifting. So i intend to work these twice a week and adding weight each workout. Nothing extreme but enough to make my lower back stronger.

All in all i had a great workout. I pulled an all nighter, my sleep schedule is off from work. I bounce at a bar, so the hours throw my sleep off quite often. Can't wait to see how the lower back feels tomorrow lol

TheBear
11-17-14, 2:36 pm
After doing some thinking and crunching numbers, i kind of want to try something out. Brandon's Cube Predator Bench Program is a 6 week cycle, and he also touches on doing two cycles making it all together a 12 week program. So using the Cube Kingpin template for squats and deads (which is a 9 week/3 wave program), i was thinking of adding a 4th wave/ extra 3 weeks. I don't know if it'll work but i was think of doing something like this:
Explosive Day
Wave 1 10 x 2 x 60%
Wave 2 8 x 3 x 65%
Wave 3 6 x 2 x 70%
Wave 4 5 x 2 x 75%

Rep Day
Wave 1 2-3 x 8-12 x 70%
Wave 2 2-3 x 6-10 x 75%
Wave 3 2-3 x 5-8 x 80%
Wave 4 2-3 x 2-5 x 85%

Heavy Day
Wave 1 5 x 2 x 80%
wave 2 3 x 2 x 85%
Wave 3 2 x 2 x 90%
Wave 4 90%2, 92.5% x 1, 95% x 1, New PR Attempt (Rep or Max Effort)

I'm not preparing for a meet so i'll most likely use my Training Max and try to hit a rep PR with it to gauge progress. I have no clue if it will work, and I'm not trying to change much of the Cube, just want to test it out until the full Predator program is available. Let me know if this seems like a good idea or any critiques on it.

TheBear
11-19-14, 2:32 pm
Band Pull Aparts
125 Reps Total Green Band with Handles (Assuming super light band?)
Bench Press
170 x 8, 200 x 6, 235 x 5, 5 x 3 x 275, 235 x 8, 8
Incline BB Bench Press
3 x 5 x 195
DB Bench Press (Palms Facing)
60 x 12, 65 x 10, 70 x 8, 75 x 6
Seated Cable Row
160 x 15, 165 x 15, 170 x 15, 175 x 15 (Felt great, haven't done these in awhile. Really Exaggerated the contraction on each rep)
Seated Military Press
135 x 12, 100 x 11, 11, 7 (Triceps were shot to hell, might have to lighten the weight next session)
DB Overhead Extension (Both Hands)
60lbs x 12, 15, 13, 14 (Felt great until i would hit reps 8 or 9 then it was just grinding)

All in all a good workout. Had a huge breakfast today (4 eggs, 2 orders of hashbrowns, 3 strips of bacon, and an order of fries. I love my carbs!). I also switched from working out in my garage to going to a recently opened charter by my house, which i think has made me more motivated. Still getting used to the bars at this gym, i think they are smaller so I'm trying to adjust my grip. I usually have my middle fingers on the rings, but it seems like I', close gripping so i widened it and have my index fingers on the rings. I use to bench like that because i have those damn monkey arms. Tomorrow is Rep Squat day and I'm super excited. I really need my squat to come up so ill be hitting it hard.

Question for anyone thats reading this: Does your shoulders start to hurt when you go from competition grip to close grips? On my light bench day my left shoulder was killing me and really messed up my reps. Don't know what i could be doing wrong but just a question for anyone reading

TheBear
11-20-14, 1:34 pm
Ever had one of those days where everything feels heavy? That's how it was today. I walked into the gym pumped to squat get in a ton of reps and what not and while warming up i felt great but then it just went to shit
Squat
bar x 15, 95 x 12, 135 x 10, 185 x 3 (Felt oddly heavy, it was weird. This weight usually shoots up and pops off my shoulders) 225 x 2 (felt like the world was on my shoulders) so then i thought maybe ill try and save this work out and just hit reps of 2 adding weight, 245 x 2, 265 x 2 (had a terrible forward lean and i just shut it down)

Really felt discouraged today. I looked forward to this workout so much and i shit the bed on it. So i hit the leg press to get some reps in
Leg press 405 x15 (Felt heavy, wanted to die) 365 x 12, 315 x 20

Calve raises 2 x fail x 90lbs.

I don't know what happened today. Im at a loss for words. My back hurts and legs feel like shit, just didnt have it today. Hopefully next squat day wont be as terrible.

Tomrrow's my accessory day, im going to hit some Bi's, traps, hams and some lats. Hopefully tomorrow will be better

TheBear
11-24-14, 5:34 pm
Bench Press
45 x 10, 95 x 10, 135 x 8, 185 x 8, 225 x 5, 3 sets x 5 reps x 255, 225 x 12, 8
Close Grip Bench
225 x 8, 6, 5 (CGBP hasn't been doing so hot, that little shoulder aggravation from last week came back)
Incline DB Press
12 x 65, 10 x 70, 8 x 75, 6 x 80 (These felt really good)
Skull Crushers w/ EZ Bar
75 x 12, 80 x 10, 85 x 8, 90 x 6, 95 x 4 ( I wore my slingshot on these to prevent me from flaring my elbows and keeping the closer to the body. Definitely a good idea because my tris were fried after them)
DB Side Raises
4 x 12 x 35
DB Bench Fly
2 x 25, 15 x 35 (Going to up the weight so i can do 4 sets of 10)
BB Rows
4 x 10 x 195 (Was dying after the second set but knew i only had 2 sets left, Next week i think im going to put the after DB Presses so i have energy for them)

Felt really good about this workout. I knew i had to come in and kick ass. I really like the assistance work in the Predator Template, I can definitely see that i am adding size and I'm back up to 250 and my stomach looks flatter which is huge I've always struggled with fat there. Great workout today,Tomorrows speed squats. I really want to come back from last weeks shit performance and kill it on explosive day.

TheBear
11-30-14, 5:50 pm
Been busy with a lot of family stuff.
Tuesday i hit speed squats 10 x 2 with 195 then hit some oly squats leg press, leg curls and back raises
Wednesday i had off
Thursday was my heavy day did fine nothing special got in got out
Friday rep deads with some assistance work, was tired from working on the night before

Monday starts fresh with week 3 Light Bench Day

TheBear
03-28-15, 7:02 pm
Havent posted in awhile, did a cycle of the cube with my little tweaks went pretty well got stronger, or at least back to where i wanted to be. Figured instead of following percentages and worrying about stuff, Im going to go back to what got me started in powerlifting training and just work my ass off. Also neglected somethings in the past and added some fat so hopefully i can slim down and get my physique back. I know powerlifting is about numbers but fuck, who doesn't want to be strong and look good? So ill be doing this spliit:
Day 1- Bench, chest and triceps accessories
Day 2- Squat, Legs and ab accessories
Day 3- Back and Bis
Day 4- Shoulders and tris
Day 5- Deadlifts, hams and core work
Day 6- (optional) Arms Abs and Calves

Ill throw in a day off when im feeling beat up. For my main exercise ill work up to a top set of 3, then drop to 80% and do a set to failure. Then a Secondary movement that will strengthen a weak point and work up to a top set of 5. I used this split a long time ago and thats when i felt like i was at my strongest, leanest and to be honest healthiest. So well see how it goes

TheBear
03-31-15, 4:42 pm
Band Pull Aparts w/ Mini Band 5 x 20
Bench Press w/ Mini Bands 45x2x5, 95 x 5, 135 x 3, 185 x 3, 205 x 3, 210 x 3, 215 x 3, 170 x 8
Floor Press 135x 5, 185 x 5, 225 x 5, 255 x 5
Incline DB Press 2 x 30 reps x 50s
Crushers 4 x 10 x 70
Elitefts Light Band Pushdowns 5 x 20
Face Pulls w/ Mini Band 3 x 20
Sit ups 3 x 12

Felt good today didnt want to push it too much just starting out and want to continually add 5lbs to main lift and secondary lift

MR. C
03-31-15, 4:47 pm
Nice session.

TheBear
03-31-15, 4:48 pm
Squat w/ elitefts light bands 45 x 2 x 5, 95 x 5, 135 x 3, 165 x 3, 185 x 3, 205 x 1 (Thought i could hit for 3 lost groove so shut it down), 165 x 6
Good Mornings 135 x5, 145 x 5, 155 x 5, 165 x 5 (still trying to figure out form on these but i went deep enough to feel it hamstrings and lower back then exploded up)L
Light Band Pull Throughs 4 x 12 (Really got a good lower back and ham pump from these)
Light Band Single Leg Curls 2 x 30 per leg
Roman Chair Sit ups 3 x 12 (I set up a loaded barbell in the power rack then set up 2 benches to mimic ghr)
Standing Calf Raises 2 x 20 x bw ( I have the smallest and weakest calves on the planet so working up gradually for size and strength)
Today felt great, my depth and set up on squats felt great, which i have always struggled with. Hopefully my lower back wont be hurting tomorrow for back!

TheBear
03-31-15, 4:49 pm
Nice session.

Thanks MR C! Trying to get back at it consistently and get some work in

BJ Whitehead
04-01-15, 12:46 am
Nice work!!

TheBear
04-06-15, 9:20 pm
Nice work!!

Thanks BJ! Trying to become a monster like you! Your instagram posts are ridiculous, Keep killing it man!

TheBear
04-06-15, 9:27 pm
Havent posted since last week, due to going on job interviews to start my career so its been very hectic yet exciting! Last weeks training :
Thursday April 1st 2015
Back/Bis
Barbell Rows (Returning bar to floor each time) Worked up to a top set of 215 x 5. First time ever doing these not sure how i feel about them
Lat Pulldowns 4 x 25 x 160lbs
DB Rows 4 x 15 x 50lb dbs
Band Assisted Pull Up Bw x 10, 10, 8, 6
DB Shrugs 3 x 25 x 50lb dbs
DB Curl 3 x 12 x 30lb ds
DB Preacher curl 3 x 15 x 20 lbs
Mini Band Pull Aparts 100 reps

Saturday April 3rd 2015
Deadlift focus
Deadlifts against mini bands worked up to a top set of 375 x 3 with mini bands didnt want to go overboard as i want to slowly progress but speed felt great
Rack pulls top set of 365 x 5, then drop sets of 315, 275, 225, 185 x 5
BB Shrugs 3 x 20 x 225lbs
Natural GHR 3 x fail x bw x 8,8,7
Average Band Leg Curls 4 x 15 each leg
Band Pull Aparts 100 reps
Side bends 3 x 10 x 45lbs

TheBear
04-06-15, 9:34 pm
Warm Ups in circuit fashion
Mini Band Pull Aparts 2 x 30 reps
Mini Band dislocates 2 x 30 reps
DB Hammer Curls 2 x 30 x 20lbs

Bench Press vs mini bands up to a top set of 220lbs x 3, drop set to 185 w/ bands x 6
Floor Press 135 x 10, 185 x 10, 225 x 5, 260 x 3 (Didn't get the top set of 5 so then i did dropsets), 225 x8, 135 x 12
EZ Bar Skull Crushers vs mini band 60lbs 5 sets x 12 reps
Supersetted w/
Mini Band Face Pulls 4 x 15 (2 second pause contraction)
Light Band Pushdowns 5 x 20 reps (2 second pause)

That was it for today, felt tired and sluggish but forced myself to hit it hard. Feeling stronger and looking a bit leaner as well which is all part of the plan!

TheBear
04-13-15, 4:00 pm
Last week was a whirlwind of job interviews and work. I also work part time as a bouncer so my nights are long. I had 5 interviews last week all in 3 days so i had very little time to train but i picked up where i left off on Saturday. Also on Friday I finally got my apprenticeship! So it's a giant weight off my shoulders of constantly worrying
Saturday April 11th 2015
Bench Press Straight weight 45 x 10, 95 x 5, 135 x 5, 185 x 5, 225 x 5, 260 x 3, 280 x 3
Slingshot w/ EliteFTS Shoulder Saver 295 x 5, 300 x 3 (Tried going for 5 but on the 4th rep mid way i blacked out. It's only happened twice before but this freaked me out so i shut it down)
Crushers 2 x 30 x 60lbs
Band Pushdowns 100 reps
short on time but happy with getting the 5lb progress

Sunday April 12th 2015
Deadlift straight weight 135 2 x 5, 225 x 5, 275 x 3, 315 x 3, 365 x 1 ( I blacked out again. I dont understand why this is happening and its kind of freaking me out. I should have been able to blow through this weight but it made me fall down right after)
SO pissed that i couldnt dead up to a new 3rm so i skipped rack pulls and did some light accessories
BB shrug 5 x 20 x 225
Seated Leg Curl 3 x 20 x 135
Back Raises 2 x 20

Today i will be hitting shoulders hopefully no blacking out today

TheBear
04-14-15, 2:42 pm
Military Press 45 x 2 x 10, 75 x 10, 95 x 10, 135 x 6, 145 x 5, 155 x 5, 165 x 5, 175 x 5, 140 x 11
DB Seated Press 40 x 12, 45 x 12, 50 x 12, 55 x 12, 40 x 15, 20 x 20
DB Side Raises 10lbs x 20, 15lbs x 18, 20lbx x 12, 20lbs x 12, drop set 10 lbs x 14
DB rear delt 10lbs x 2 x 20, 15 x 8,
Band Pull Aparts 3 x 20
Crunches with 2 sec hold 2 x 20

Great workout no blackouts! i havent done a solo shoulder session in almost 6 months so was worried how they would hold up strength wise. Started very light on everything will bummp up a bit next session.

TheBear
04-15-15, 12:09 pm
Bent Over Barbell Rows 45 x 3 x 10, 135 x 10, 185 x 10, 195 x 10, 185 x 10, 185 x 10, 185 x 10
Light Band Assisted Pull Ups 4 sets: Regular grip x 8, Underhand CG x 8, Wide Grip x 6, No band Neutral Grip x 5
Seated Low Cable Row w/ Mini Band added 90lbs x 20, 110 x 20, 130 x 20, 170 x 20 drop set 130 x 20, 110 x 20, 90 x 15
DB Curls 5 x 12 x 20lbs
BB Curl 1 x failure x Bar (Failed at 22)
Band Pull Aparts 3 x 20
Planks 3 x fail just bodyweight

Nice little back pump session. Im enjoying getting back into working one/two body parts per day, really lets me focus on killing that bodypart instead of doing upper/lower split.
Tomorrow will be leg day and im actually really excited as long as the lower back doesnt act up.

TheBear
04-18-15, 7:31 pm
Squat against light bands top set of 190 x 3 ( back felt really screwed up, gotta space out my back days better)
Good Mornings 5 sets of 12 with 95lbs just wanted to get some work
Hack Squat 3 x 20 x 135 first time using these so really tried to hone in on technique quite the quad pump tho
Light Band Pull Throughs 4 x 20
Light band ham curl 4 x 25
Roman Chair sit up on 2 benches 3 x 12

felt good but back was hurting so ill change where my back days go

TheBear
04-18-15, 7:36 pm
Bench Press top set 285 x 2 x 2, for some reason couldnt get the 3rd rep but did another set and felt better but didnt have a spotter so cut it at 2 reps. Might go back to bands on these to help me explode more
Close Grip Floor Press 135 x 5, 185 x 5, 225 x 5, 245 x 5, 195 x 11
EZ Bar Crushers 3 x 12 x 60lbs
Band Pushdowns 5 x 20,20,20, 12, 12
Push Ups w/ slingshot 2 x fail x 20, 15
Band ab pulldowns 4 x 12

Felt good today, my shoulder was acting up again so i did a wide grip bench and it felt better which is strange. I usually go middle finger on the ring, today i went index on the ring and i felt stronger off the chest but got stuck midway. If anyone is reading this can you give me some ideas to strength the middle portion? Thinking of adding in 2 board close grips to help tri strength but still thinking

TheBear
04-20-15, 6:48 pm
Squat 45x 2 x 10, 95 x 5, 135 x 5, 185 x 3, 225 x 3, 255 x 3, 205 x 8 I felt incredibly week on squats. They have been a weak point for me ever since my back got better.
Good Mornings 135 x 8, 145 x 8, 155 x 8, 175 x 5
Hack Squats 135 x 20, 145 x 10, 145 x 10
Light Band Leg Curls 4 x 15
Roman Chair Sit Ups BW x 15,15,12
Calf Raises BW x 25 each leg, 45 x 25 each leg, 135 x 50 both legs

Gotta get my legs up to par. I feel like a puss when it comes to lower body.

TheBear
04-22-15, 4:46 pm
Taking this week off from pulling heavy deads, so decided to go heavy on rows
BB Row
45 x 2 x 10
95 x 10
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
225 x 8 Lower back was shot from squats the day before but 245 is the heaviest ive gone in a while
Lat Pulldown
4 x 30 x 165
Seated Cable Rows
5 x 12 x 160
BB Shrug
3 x 25 x 230
DB Hammer Curl
2 x 20 x 30lbs
DB Single arm preacher curl
2 x 15 x 30

TheBear
04-23-15, 5:31 pm
Took yesterday off, left shoulder was killing me.
2 Board Close Grip Bench
Weight x Reps
45 x 20
95 x 10
135 x 10
185 x 10
195 x 10
205 x 10
215 x 9
225 x 7
BB Curl
45 x 20
55 x 20
65 x 20
75 x 20 (Last 5 had some body swing but fuck hitting 20 sucks)
85 x 16
BB Crushers
65 x 20
75 x 20
85 x 20
95 x 17 ( Really happy with this)
Incline DB Curl
10 x 20
15 x 20 (Already dying)
15 x 12, 9
EliteFTS Light Band Pushdowns Supersetted w/ Light Band Hammer curls
3 x Fail

TheBear
04-23-15, 5:51 pm
Following my awesome arm workout, I received an email saying that i passed my drug screen and background check! So I can officially start working May 4th! This is huge for me and i am so excited to start work. I may have to shift my workout schedule around because i may be working nights and have odd days off so we'll see

TheBear
04-27-15, 5:36 pm
Bench Press
bar x 20
95 x 2 x 5
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
265 x 5 (Going to mess around with 5s for a bit)
Floor Press
135 x 10
225 x 6
250 x 4
BB Skull Crushers
5 x 12 x 75
Cable Pushdowns (Straight Bar Attachment)
70 x 12 reps
80 x 12
90 x 12
100 x 12
110 x 12
Slingshot Push Ups
3 x Fail x 15, 15, 15
Face Pulls
3 x 20 x 70lbs
Light Band Pulldown Abs
4 x 12

Great workout today. Weird how i can hit 265 for what seemed like an easy five but having trouble once 275 goes on. Must be mental.

TheBear
04-29-15, 7:04 pm
Had to take yesterday off, lower back is giving me one hell of a time, even today. So if its feeling better at the end of the week ill throw them in with deads but for now today is arms!
2 Board Close Grip Bench
5 x 5 x 225

BB Curl
5 x 5 x 85

Rolling DB Extensions
20lbs/each arm x 20
30lbs/ each arm 4 x 8

DB Preacher Curls
4 x 8 x 30lbs/ each arm

Cable Pushdowns
3 x 20 x 90

DB Hammer Curls
30lbs x 20, 17,15

Weighted Bench Crunch
(Laying on Flat Bench w/ Barbell at lockout, then doing a crunch while bringing knees up. Saw Matt Wenning doing these on FB this morning wanted to give them a try)
45lb Bar x 3 x 10

Single Leg Calf Raises
3 x 20 x BW

TheBear
04-30-15, 6:17 pm
Decided to get some volume in today, along with an AMRAP set for the last set of every movement. Can barely raise my arms to type this lol. Good session overall though

Military Press
4 x 5 x 135, 1 x 12 x 135

DB Seated Arnold Presses
3 x 12 x 30lbs , 1 x 20 x 30lbs

DB Side Raises
3 x 12 x 20lbs, 1 x 15 x 20lbs

DB One Arm Rear Delt Fly (Saw Adrian Larson doing these bad boys)
4 x Failure x 5lbs
5lbs x 2 x 25 reps each/ arm
2 x 20 x 5lbs

Thats it had little time but felt great. Rear delts are on fire which is great always had a hard time actually feeling them work. That was not the problem today.

TheBear
05-02-15, 5:47 pm
Was feeling pretty tired today, had a late night working at the bar last night. Decided i wanted to max today. Haven't done a bench max since August last year hit 305 at 248lbs. Bench ever since I first started always seemed to be the hardest for me to do max singles, while deads and squats i never had a problem.
Bar x 2 x 5
95 x 2 x 5
135 x 5
185 x 5
225 x 3
255 x 1
275 x 1
295 x 1
315 x 1
325 x 1 PR

Im happy with a 20lb increase plus im 20lbs lighter! I know that I should be benching more than this. But its gotta be mental. Took a vid of it and im going to dissect it to find weaknesses and work on them. Looks like about midway and on. Dropped the weight to 255 and worked on some rep work
3 x 5 x 255

Neutral Grip BB Crushers
80lbs x 3 x 10

Called it a day

TheBear
05-11-15, 6:00 pm
First week of work was definitely awesome but tiresome. So i started back up on Saturday
Bench Press w/ Minis
Up to 205 x 3
2 Board Press w/ minis
Pinkys on ring 185 x 5
Normal Grip 185 x 5
Index on smooth 185 x 3, 135 x 8
Incline DB Press 4 x 10 x 70s
Ez Bar Skullz w/ mini attached 5 x 10 x 70lbs
Light Band Pushdowns 5 x Failure

Called it a day. Not sure how i want to program my first lift. Don't know if i should keep trying to beat my top set w/ bands or straight weight, or go to a structured set x rep scheme

TheBear
05-11-15, 7:45 pm
Squats
45 x 2 x 5
95 x 5
135 x 2 x 5
185 x 5, 3
205 x 3 (Form felt off, falling backwards the first rep, then falling forwards on the second), Added belt x 3 (Felt much Better)
225 x 3
245 x 3
265 x 2 (Hamstring cramped hard on the second rep, so i shut it down)

Front Squat
95 x 5x5

Band Leg Curls
100 Reps

Sit Ups
3 x fail

Short but sweet workout. Legs were dead tired from work but im building up the tolerance i guess from walking all day so im happy with it.

TheBear
05-16-15, 3:55 pm
Going to hit up 531 for a bit, been off the percentage game for awhile so id like to see how it goes. 531 always brings my squat up and i feel more stable. Don't know if its because of the rep work or what but heres cycle 1 week 1

Bench (290lbs TM)
Bar x 2 x 10 SS w/ Band Pull Aparts x 25
95 x 2 x 5 SS w/ BPA x 25
135 x 5 SS w/ BPA x 25
150 x 5 SS w/ BPA x 15
190 x 5 SS w/ BPA x 10
220 x 5
250 x 8
220 x 5
190 x 15

CG (Index on smooth) Slingshot (1 Second Pause on Chest)
225 x 6
235 x 6
245 x 6
255 x 6

Incline twist DB Press (Like an Arnold press except on an incline)
70 x 8
70 x 8
70 x 6

Ez Bar Crushers (Tri's are dead at this point)
75 x 10
75 x 9
75 x 8

Band Pushdowns SS w/ DB Hammer curls
Band 3 x fail ( 20, 20, 20)
20 lb DBs 3 x Fail (20, 20, 20)

Crunches
3 x 20

TheBear
05-20-15, 6:06 pm
Squats
Bar x 3 x 5
95 x 2 x 5
135 x 5
Work Sets
165 x 5
185 x 5
205 x 5
185 x 5
165 x 5

Hack squats
2 x 20 x 155

Leg Raises
2 x Fail

TheBear
05-20-15, 7:25 pm
BB Rows
135 x 2 x 5
185 x 5 x 8

Pull Ups
Normal Grip x 5, 4 , 2
CG x 5, 6
Wide Grip x 5, 3

DB Incline Chest Supported Rows
5 x 12 x 40 lb DBs

DB Shrugs
3 x 25 x 40lbs

DB Hammer Curls
3 x 8 x 40 lbs

Doubled Light band ab pull down
3 x 10

TheBear
07-02-15, 4:30 pm
Mini Band Pull Aparts 100 reps
DB Bench Press 3 x 20 x 20lbs

ME Movement:
Doubled Mini Band Bench Press
Bar x 2 x 5
Bar + Minis x 5
95 + Minis x 5
135 + Minis x 3
165 + Minis x 3
185 + Minis x 1
205 + Minis x 1
225 + Minis x 1
230 + Minis x 1

Incline DB Press
50lbs x 22, 16

Chest Supported Incline DB Rows
50lbs x 12, 12, 12, 12,

Supersetted w/
BB Tricep Extensions
75lbs x 8, 8, 8, 8, 8

Tri-set
Band Pushdowns
Light Band x 30, 30, 18
Side Raises 10lbs x 12x 12, 20
Rear Delt Fly 10lbs x 15, 15, 15