View Full Version : Road To 1500
B_PADILLA
04-16-15, 10:12 pm
Decided to make a journey on here to keep track of my shit. I recently competed in my first meet the 21st of February where I totaled 980 at 181. 305 squat 205 bench and 470 deadlift. This is my journey to 1500.
B_PADILLA
04-16-15, 10:26 pm
First training day back from straining my erector. (Saturday April 11, 2015)
Deads (complete reset no belt)
135x10x1set
225x5x3
250x5x3
Front squats
45x15x1set
135x8x1
225x3x4
245x2x1
275x1x1(w/ belt)
Box squats (no belt)
135x15x2sets
185x10x3
225x8x3
B_PADILLA
04-16-15, 10:34 pm
Shoulders (Sunday April 12th, 2015)
Over Head Press
WarmUp Barx20x1 75x12x1 95x10x1 115x8x1
Working sets
135x6x5
155x1(PR Good)
165x1(PR Good)
175x2(PR Good)
185x1(PR Good)
205x1(miss)
195x1(miss)
Rear felt flys in machine
115x15x5
Side shoulder raises
30x10x5
Front shoulder raises
35x8x3
Shoulder shrugs w/ barbell
95x8x3
B_PADILLA
04-16-15, 10:51 pm
Heavy squats (week 6 of cube method // Monday April 13th, 2015)
WU barx15 135x10 185x6 225x5 235x3
Work 255x2x3sets (no belt)
Heavy Front squat
265x2x2 w belt
Heavy Pause squats
235x5x2 no belt 3 sec pause
Back down back squats
135x20x1
Back down front squats
135x15x1
Stiff leg deadlifts off 4" blocks
155x15x4
Leg extensions
180x12x4
Goblin squats w 25 lb kettle bell
20x4
150 Decline Sit-ups
B_PADILLA
04-16-15, 10:58 pm
Killer back workout yesterday (Wednesday April 15th, 2015)
Bent over barbell rows
95x15x1
135x15x4
Chest supported rows
65x12x5
One arm DB rows
120x12x3.
130x10x2
Seated rows
145x12x4
Wide grip pulldowns
145x12x4
Shrugs
225x15x3
135x30
B_PADILLA
04-16-15, 11:09 pm
Really good bench day today (Thursday April 16th, 2015)
Explosive Bench
WU 135x10x3
Working sets:
155x3x6
185x5x1
205x3x1
225x2x1
Close-Grip
165x5x2
205x5
225x2x3
225x3w/slingshot
Bench w/pause 1" off chest
145x6x3
Wide grip bench (feet up)
135x8x3
185x4x1
Machine flys
225x10x5
Incline Bench
135x8x4
Straight Bar curls
Barbellx20 65x20 95x10x2
Tricep pushdowns
50x20
60x15x3
Easy curl burnout
20x12x4
Front shoulder raises
35x15x2
Side shoulder raises
25x15x3
Abs
Cable crunches x25x4
B_PADILLA
04-19-15, 12:43 am
Deadlifts
WU w front squats
Barx10 135x5 185x5 225x1
Rep Deads
135x12 225x5 275x5 335x3x2
Working set 360x8x3
4" Block Pulls
380x3x2
4" Deficits
335x8x2
Pause sumo Deads 3sec hold
315x5x2 w/ belt
Back Raises w resistance
20x3
Shrugs
225x15x3
Lat Pulldowns
145x15x3
Abs
100 Decline Situps
B_PADILLA
04-21-15, 12:27 am
Sunday's Accessory workout
OHP
Barx20 95x8 115x5 135x6
Work 135x6x4(w/ belt) 115x20x1
Biceps Curls
50x8x3
Hammer Curls
65x8x3
Straight bar curls
95x8x3
Leg curls
140x12x4
Skull crushers
50x15x3
DB Incline press
60x10x3 70X12x1 80x6x1 90x5x1(PR) 100x5x1(PR)
DB rows
120x10x4
Abs
150 decline Sit-ups
B_PADILLA
04-22-15, 7:02 pm
Week 7 of the cube method
Explosive Squats
WU Barx15 135x10 155x6 185x5
Working 225x2x5 no belt
245x1 w belt
275x1 w belt
315x1 (good old pr) w belt
325x1 (pr good) w belt
345x1 (PR good) w belt
365x1 (NEW PR GOOD) w belt
Explosive Front squats
225x3x2 235x3x3
Explosive Pause squats
205x5x3
Stiff leg deads
135x20x4
Leg Extensions
150x20x4
Lunges
135x10 each legx1
Abs
100 decline sit-ups
Chin-ups
10x3
B_PADILLA
04-22-15, 10:43 pm
No motivation to do anything today but still put in the work.
Bent over rows
135x15x3 155x10x2
Seated rows
160x15x4
Wide Grip pull downs
145x12x4
One Arm DB rows w/ straps
100x15x2 120x12x4
Chest supported rows w/ straps
65x12x5
Reverse Flys
115x12x5
Upright rows w/ straps
95x10x3 115x10x2
Pull-ups
8x3
B_PADILLA
04-26-15, 1:21 am
Rep bench
WU 135x10x2 155x8x2
175x5x3
225x5x1 225x4x2
PR w/ slingshot 295x1
Close Grip
185x2x2
Bench w 1" inch pause above chest
165x5x2
Floor press
135x20 155x10 175x8
DB Bench
70x6x2 80x5x1
100 Band pull aparts
100 band pushdowns
Chin-ups
12x3
100 decline crunches
B_PADILLA
04-26-15, 1:22 am
Heavy Deadlifts
WU 135x12 225x6 275x5 315x4 365x3
Work set
405x2
415x1
425x1
445x1 (Gym PR)
455x1 (Gym PR)
465x1
360xAMRAP(9)
Front Squats
135x10 185x6 225x3x3
Back raises w resistance
15x3
Lat pull-downs
160x12x3
Shrugs
135x20x3
Abs
100 decline sit-ups
RomeyGBOD
04-27-15, 12:08 am
Looking good
B_PADILLA
04-29-15, 1:11 am
Seated over head press
135x8x4
Straight bar Bicep curls
65x15x1. 95x10x2
Hammer curls
65x8x3
Skull crushers
50x12x3
Tricep Pushdowns
60x15x3
Cable rows
130x15x5
Leg curls
160x10x3
Cable lat ext
Chest flys
220x15x3
Abs
100 decline abs
B_PADILLA
04-29-15, 1:15 am
Starting to work a lot of volume to try to make some gains and build stength. Road to 1500
Rep squats (w/ belt)
WU Barx15 135x10 185x6x2 205x5 225x3
235x2
Working set
250x5x3
Rep Front Squats(w/belt)
265x2x2
Rep Pause at parallel squats(w/belt)
235x5x2
Leg ext
150x20x4
Stiff leg Deads(no belt)
225x10x3
Deads (no belt)
WU 135x12 225x8 315x3
Work Sets
365x3x1 365x8
315x15 (Beltless PR)
Bledsoe52
04-29-15, 9:05 am
a lot of good working going on here brotha, keep it up and shatter that goal!
B_PADILLA
04-30-15, 12:28 am
Back day
Bent over rows
95x15x1 135x10x4 155x10x2
Seated rows
145x15x3
Wide grip pull downs
130x15x4
Barbell Shrugs
135x20x3 225x15x2 315x10x2(w/ wraps)
DB Rows(w/ wraps)
100x12x1 120x12x1 130x12x1 150x10x1
Lat Extensions
50x12x3
Cable one arm rows
205x10x3
Chest supported rows w/ barbell
135x12x5
T-Bar Rows
90+Barx3
Chin-ups
8x4
Abs
150 Decline sit-ups
B_PADILLA
04-30-15, 12:29 am
a lot of good working going on here brotha, keep it up and shatter that goal!
Thanks my man!
B_PADILLA
05-01-15, 12:40 am
Sumo Deadlifts
WU 135x12x3 225x6 315x4 365x2
Work
405x4.5(beltless rep PR)
405x5(beltless rep PR)
365x8(Beltless rep PR)
Heavy Bench
WU 135x12x2 155x8x1
Work
180x2 185x2 190x2 160xAMRAP(15)
225x3x1
Close Grip Bench
185x8x2 225x3x1
Tricep Push downs
70x12x4
Front raises
40x10x3
Side raises
30x10x3
Abs
100 Decline Sit-ups
B_PADILLA
05-05-15, 12:14 am
Extra bench day
WU
135x10 155x6 185x4 205x3
Working 225x3x6
Bench with light band
185x5x3
Close grip
185x3x6
Incline bench press
155x8x2
Cable flys
70x12x2
100 decline situps
B_PADILLA
05-05-15, 12:16 am
Explosive sumo deads(Beltless no straps)
WU 135x12x1 225x6x1 275x5x1 315x3x1
Work 335x2x5
2" Block pulls
350x5x3
4" deficit pulls
315x6x3
Over head press
135x6x3
Alt curls
50x8x3
Lat pull downs
160x12x3
Tricep pushdowns
60x12x3
Back raises 15x3
B_PADILLA
05-06-15, 12:39 am
Had a little bit of tightness in my hami today but I stretched it out and it felt good... So I did heavy squats, PR'd then when I dropped weight to do some pauses it started hurting again and a little worse than it was. I'm doing some therapy for it and I'm not going to do any sort of legs for the rest of the week. If anybody has any tips or good stretches or any advice it would be greatly appreciated.
Heavy squats
WU barx15 135x12 185x6 225x5 245x3
Working sets
265x2 not belt
275x1no belt
290x1w belt
315x3x1 (Rep PR) w belt
315x5x1(New Rep PR) w belt
235xAMRAP(12 no belt)
Front squats
135x12x3 (no belt)
Pause squats (no belt)
225x5x2 (hurt hami on this set)
Chest supported rows
135x12x5
Leg extensions
150x20x4 both legs
70x12x1 sinks
Abs
100 decline sit-ups
B_PADILLA
05-06-15, 10:59 pm
Killed arms today to keep any type of tension off my hamstring.
Arms
Alt DB Curls
50x8x4
Hammer curls
65x8x4
Preacher curls
75x7x4
Straight bar curls
21's x 3
Triceps push downs w/ rope
20x12x3 one arm
60x10x3
Behind the head tricep press
80xAMRAP(6,8,10)
Kickbacks
30x12x3
Incline Bech to neck(constant tension)
135x12x4
Incline DB Press
100x5x2
Abs
100 Decline sit-ups
Cable Crunches on machine
12x5
B_PADILLA
05-09-15, 11:11 pm
Thursday's Bench Day
Bench
WU 135x12x1 185x6x1 235x3x1
Working 185x10x2 185x9x1 touch&go
185x6 pause
Close grip with bands w 1" pause off chest
135x10x2 135x12x1
Incline press
135x12x3
Machine flys
175x25x3
Band push downs
100
B_PADILLA
05-09-15, 11:15 pm
Badass Deadlift Party today. Hami was feeling good, a little tight though.
Deadlifts
WU 135x8x1 225x6x1 315x4x1 365x2x1 405x2x1
Working Sets
425x1
465x1(old gym pr)
505x1(miss pr)
505x1(GOOD NEW PR)
B_PADILLA
05-11-15, 10:52 pm
Sunday's accessory work
Seated OHP
WU barx12x2 75x12 95x10 115x8
Working set
135x10x3 95x20x2
Alt Bicep Curls w/ hammer curls
50x8x3 65x8x3
Shoulder side raises
30x10x5
25x12x1 hold at top
Leg curls
100x10x4
Tricep Extensions
110x12x3
One arm tri ext
15x10x3
Chest flys on machine
205x15x4
Calf raises
90x20x4
chest supported rows w barbell
155x12x3
Abs
100 decline sit-ups
B_PADILLA
05-13-15, 10:34 pm
Speed Back Squats
WU barx12 135x8 185x6 225x3 245x2
Working set
275x3x8(75% beltless)
Front Squats(beltless)
135x10x1 185x8 225x5x2
Pulls with band
135x10x1 225x10x3
rounded upper back hypers
200x5x4
leg ext
160x20x5
Pull-ups
10x5
One arm DB rows
100x10x3
abs
An wheel x5x3
Cable crunches x15x3
Knee upsx15x3
B_PADILLA
05-13-15, 10:36 pm
Today's Back workout plus some light squats so I can break in my new ramalio.2's!
Bent over rows
135x10x3
Working 185x8x3
Chest supported DB rows
85x5x6(w/straps)
One arm DB rows(w/straps)
100x8x1
150x10x3
Seated rows
220x6x5
Wide grip Pull downs squeeze at bottom
160x8x4
4" Deficit Conventional Deads(75%)
WU 135x10 225x5 275x2 315x1 365x1
Working
380x1x12s(w/straps)
Back squats
Barx12 135x8 185x6 225x3x5
Front squats
135x8x4
B_PADILLA
05-15-15, 12:36 am
Bench
WU barx20 135x8 155x6 185x5 205x1 225x1
Working sets
235x3x1(top set)
265x1(new pr)
225x3
205x3
195x3
185x3
135x15
Incline bench press
135x10x5
Skull Crushers
90x8x3
floor press
225x3x1
185x8x1
Machine flys
220x15x3
B_PADILLA
05-17-15, 11:43 am
Heavy Deadlift day
135x12 225x10 275x5 315x2 365x1 405x1
455x1(threw belt on)
Working With belt
475x2x1 (94%)
Back Down Set(no belt)
405x4x1
2" deficit no belt
315x8x4
Front squats (beltless)
135x8x1
225x2x3
Barbell hypers
205x3x4
Chest supported rows
135x15x3
Pull-ups
12x4
B_PADILLA
05-19-15, 12:11 am
Training lately has been pure shit. Need to start getting my head straight and lifting goddamn weight like I know I can.
Sunday Squat Day
WU barx10x2 135x8 185x5 225x5 245x4 275x2 315x2
Working set
315x1x2 (85% w belt)
Back down set (w belt)
275x3x8(75% w belt) in 30 mins
Pause squats (w belt)
275x1rx6s in 15 mins
Lateral raises
40x8x3
Straight bar curls
95x10x3
Leg ext
160x15x3
Leg curls
110x15x3
Cable rows
205x12x3
B_PADILLA
05-19-15, 12:13 am
Very aggravated with myself and my training.
Bench Day w/ Matt Quinn
WU barx12 135x8 185x5 205x3
Work
225x2
245x1(missed 2nd)
255x1
275(missed PR at midpoint)
270(missed PR at lockout)
Floor press
225x1
tricep push downs
80x12x5
B_PADILLA
05-20-15, 11:56 pm
Was pissed about my bench day Monday so I benched again yesterday
Bench day pt. 2
Bench
WU barx15 135x8x2 155x5 185x3
Work
225x2
235x2 (Rep PR)
245x2
255x2x2 (Rep PR)
Backdown set
225x4.5(Pauses Rep PR)
185x7.5x1
185x4x4
Close grip
185x5x4
135xAMRAP(12)
Machine Flys
235x10x3
Incline Bench
155x6x5
DB OHP
80x5x2 80x3x1
Arnold Press
50x8x3
Bent over Rows
135x12x3
Cheat supported rows
135x12x5
Seated rows
190x10x4
One arm Cable rows
190x12x3
Reverse Machine Flys
130x12x4
Reverse Grip Pull downs
145x12x2
175x12x3
Pull-ups
12x1
B_PADILLA
05-20-15, 11:58 pm
Very eye opening On how fucked up my trainings been. I need to humble myself and get back to training like I know how too.
Max squat day
WU Barx12 135x7 225x5 275x1 315x1x2(start or belt on)
365x1(Old PR Easy)
385x1(miss)
385x1 (miss)
Block Pulls 4"
135x8
225x5
315x4
405x3
455x2
495x1(miss)
405x11(w/ belt)
405x7(w/ belt)
405x6(w/ belt)
RomeyGBOD
05-21-15, 12:59 am
We will figure it out homie. Keep your head up, august is a long way away
B_PADILLA
05-25-15, 12:26 am
Leg accessory
Belt less Front squats
Barx10x2
135x6x1
185x8x4
Belt less Conventional deads
185x10
225x5
315x8x3
One Arm DB Rows
100x15x1
100x12x1
Chest supported rows
135x20
155x12
185x10
B_PADILLA
05-25-15, 12:27 am
Front squats
Way barx15 135x6x2 185x5x1
Working set
225x6x4
Sumo DL w/ straps & belt
WU 135x12x2 225x5 315x3 365x1
Work
395x4x1 belt less
395x6x3
4" Conventional Block Pulls w/ straps
315x5x3 w belt
365x2 no belt
405x1 no belt(belt less PR)
425x1 no belt(belt less PR)
455x1 w/ belt (PR)
Back down sets
405xAMRAP(4) w belt
315xAMRAP(10) no belt
Chin-ups 10x3
Band back extensions 15x3
Abs 100 decline sit-ups
B_PADILLA
05-25-15, 12:28 am
First workout that felt normal in a while
Back Squats (belt less)
WU barx15 135x5 225x3 225x2 275x1
Work
315x2x3(belt less PR)
Back down
240x9
High bar pause squats (belt less)
225x3x3
225x6x1
Glute bridges
135x15x3
Chin-Ups
10x3
B_PADILLA
05-29-15, 1:16 am
Front squats Monday morning
Barx15 135x8 185x5 225x3
Work
275x1(belt less PR)
300x1 w belt (PR)
315x1w belt (fail PR)
Bench
WU barx20 135x8 185x3
Working
225x2
235x2x2
Backdown set 185x8x2
Close Grip bench
135x15x2
B_PADILLA
05-29-15, 1:21 am
Been limited on what I can do lately because I strained my neck pretty bad Monday form deadlifting but here's as much Bench I could do with out hurting it Wednesday.
Bench day
WU barx15 135x8 155x5 185x5 225x3
Work
245x2x6
Back down set
225x3x5
B_PADILLA
05-29-15, 1:22 am
Squats
WU barx15 135x8x2
Work
Belt less Kat set (as many sets in 25 mins)
185x5x12
Back down set
135x25x1
Floor Press
135x15
185x10
225x3
Leg ext
180x15x4
Leg curls
120x15x5
125 decline sit-ups
Back ext w band
15x5
B_PADILLA
06-02-15, 9:56 pm
Deadlifts beltless
WU barx15 &135x10(conventional)
135x10 225x5 275x3 315x3
Work
365x3x6
Conventional 4" block pulls beltless w/ straps
315x5
365x3
405x2x4 (w/ belt)
Front squats
135x6 185x5
Work
225x3x6
Pause squats
225x3x1 w belt
225 long pauses x3 beltless
One arm DB Rows
100x12x4
Abs
150 decline sit-ups
B_PADILLA
06-02-15, 9:57 pm
Bench
WU barx15 135x8 185x5x3 205x3 225x2 235x1
Work
255x2x2
260x2x3
Seated OHP
95x10
Work
135x10x2
135x8x3
Incline Bench Press
135x10x1
155x6x3
Machine Chest Flys
235x10x5
Back Flys
145x10x4
Lateral shoulder raises
30x8x4
Front shoulder raises
40x8x4
Tricep push downs
Both arms110x15x4
Over head Tricep extensions
60x12x1
75x8x2
One Arm DB Rows
100x12x3
50 knee ups
B_PADILLA
06-02-15, 9:58 pm
Belt less Squats
WU barx15 135x5x2 225x3 275x2
Working
300x4x6sets (belt on last 3 sets)
Long Pause Squats beltless
225x2x6 (10 second pause)
Standing OHP
95x10
135x5x3
Leg ext
160x15x3
Reverse Pull downs
145x12x3
150 decline sit-ups
B_PADILLA
06-02-15, 10:03 pm
Belt less sumo Deads
WU Barx15 135x8 conventional
135x10 225x5 315x3 365x2
Work
405x5x3
Convetional Block Pulls
315x5 belt less
365x3 belt less
425x2x3 w/ belt (rep PR)
Front Sqauts
Barx15 135x3x3 185x2
Work
225x4x1 belt less
225x6x3 w belt
Chest supported Rows
135x12x1 185x8x4 135x20
Leg curls
140x12x5
100 Decline Sit-ups
B_PADILLA
06-07-15, 12:31 pm
Bench day
WU barx15 135x8 185x6 205x3 225x3 245x2
Work
265x1 (Old PR)
275x1 (good PR)
285x1 (fucking miss)
Back down set
265x3
225x6x1 225x4x1
Close Grip
205x5x4
Floor Press
185x9
205x5x2
225x3
Seated DB OHP
60x8x3
Incline Bench Press
135x10x4
Tricep Extentions
Lateral and front raises
35x10x3
B_PADILLA
06-07-15, 12:32 pm
Thursday's beltless Deads
Deadlift Day (all beltless)
WU
Barx15 135x10 conventional
135x10 225x5 315x3 405x1
Working
455x1(good beltless pr)
475x1x2attempts(missed both)
465x1(miss at lockout)
Beltless Pause Deads
365x5x1
365x4x1
315x8x2
Chest Supported Barbell Rows
135x15x5
Wide grip Pull Downs
145x12x5
One arm rows
140x10x3
B_PADILLA
06-07-15, 12:35 pm
Since I have a Deadlift only meet coming up next Saturday I've been doing a lot of benching. Here's yesterday's light bench workout
Bench
Barx12 135x5 185x3 225x2
Work
225x3x4 paused
245x2 paused
Close grip
205x6x3
150 Decline Sit-ups
100 Band pull a parts
100 band push downs
B_PADILLA
06-08-15, 2:07 pm
Last heavy deadlift day before meet
WU barx20 135x8 conventional
Sumo 135x10 225x5 315x3 405x1x2
Work set
440x2x3 w belt
B_PADILLA
06-10-15, 11:43 am
Last bench and accessory day for deload week
Bench day
WU barx20 135x10 185x5
Work
225x8x3 (Rep PR) paused
Back down set
185x8 paused
DB incline Press
90x8x3
65x20x1
Tricep ext
100x20x5
Machine Flys
235x15x5
Shrugs
15x4
Easy bar Curls
50x12x4
Chin-Ups
12x3
100 decline sit-ups
B_PADILLA
06-14-15, 2:04 pm
Competed yesterday in the SPF Braggin' Right meet and it really didn't go like I wanted it too.
Sumo Deadlifts
135x8 (conventional)
135x10
225x5
315x3
405x1 (belt on)
425x1x2
455x1 (opener miss bc I didn't pay attention to judges call)
485x1 (good 2nd attempt for a 15lb meet DL PR)
520x1 (miss at mid shin)
518 is the SPF 16-17y/o 198lb DL record and I wanted to beat it but it wasn't my day. 520+ will be mine by August for The USPA bourbon barbell bash. I'm too pumped for this meet and I can't wait to start training to build my strength and make some more great gains.
RoadTo1500
B_PADILLA
06-16-15, 12:39 am
Yesterday's workout which was the first workout of bourbon training cycle
Squats (all beltless)
WU
Barx15
135x8
135x5 paused
185x5
225x3
Work
245x10x2
Pause squats (beltless)
245x5x3s 3 sec pause
Stiff leg deeds from floor
315x8x3
Leg accessory
Leg extensions 120x12x3
Leg curls
B_PADILLA
06-16-15, 12:40 am
Today's Bench day
Bench
WU
Barx15
135x8
Work
185x6x6 paused
Spoto Press
225x4x3
Larson Presses
155x10x3
Incline DB Press
70x10x3
Machine Chest Flys
235x15x3
50 decline crunches
50 cable crunches
B_PADILLA
06-19-15, 12:31 am
Deadlift day
135x8 (conventional)
Sumo
WU
135x10
225x5
315x3
365x3
405x1
455x1
Work
500x1 (Fail PR attempt)
500x1 (2nd fail PR attempt) both at lockout
Barbell Hyper Extentions
215x8x4
B_PADILLA
06-19-15, 12:31 am
Squats
WU
Barx10
135x10
185x5
225x3
275x2 (belt on)
Work
315x5x3 w/ belt
Pendlay Rows
135x10x1
155x10x3
185x10x1
Shrugs
225x12x5
100 decline sit-ups
Pull-ups 13x4
Reverse grip bent over rows
185x10x3
B_PADILLA
06-19-15, 12:33 am
Deadlift day with new DL Bar (all beltless)
WU
135x8 (conventional)
135x10 (start sumo)
225x5
315x3
Work
385x2
Speed Sumo Pulls
315x3x8sets 90 pause
Circuit (90 secs bt exercises 2 mins by sets)
Stiff leg deads 315x8x3
Bent over rows 185x8x3
Reverse Grip Pull downs 190x8x3
90 DB Hypers 8x3
2"beltless block pulls
455xAMRAP()x2
B_PADILLA
06-21-15, 5:33 pm
Friday's heavy Bench day
WU
Barx15
135x8
155x5
Work
195x10x2
Close grip Bench press
170x10x3
DB Military
65x8x4
Lateral raises
30x15x3
100 band push downs
Easy bar curls
65x15x3
B_PADILLA
06-21-15, 5:36 pm
Sunday's Back Day
Seated rows
175x12x4
Wide Grip Pulldowns
175x12x2
Close grip Bench
WU
135x8
185x5
Work
225x5x3
Close grip Floor press
225x3x2
185xAMRAP(12)
60 Band push downs and pull aparts
60 25lb DB Alt curls
60 Band Rear Delt pulls
Lots of Abs
B_PADILLA
06-25-15, 2:07 am
Squat day (all belt less)
WU
Barx15
135x10
185x8
225x5
Work
260x8x2
Pause squats
240x5x3
Stiff Leg Deads
325x8x3 (Rep PR)
Leg ext and curls
15x3
B_PADILLA
06-25-15, 2:08 am
Heavy bench day
WU
Barx15
135x8
155x6
185x4
Work
205x8x2
Bench with slingshot
225x5
275x1
305x1 PR
Close Grip Bench
195x8x3
Close grip floor press paused
225x3x3
185x8
DB military
70x8x4
band push downs
80x50x2
lateral raises
30x15x3
Easy bar curls
75x15x4
Abs
100 decline crunches
50 Cable Crunches
B_PADILLA
06-25-15, 2:09 am
Wednesday front squats (beltless)
WU
Barx15
135x8
185x5
Work
225x8x3
Reverse Grip Bent over rows
195x10x3
100lb DB Shrugs 15x3
Weighted pull-ups 45lb plate
6x3
B_PADILLA
06-25-15, 10:04 pm
Trying out conventional Deads to see how I like it vs sumo. I think I've been over loading my hips on sumo pulls and it's been affecting how I pull.
Deadlifts (conventional) ALL BELTLESS
WU
135x10x1
225x8x1
315x5x1
365x2x1
405x1x1 beltless PR
Work
425x2x1 PR( slight hitch on econd rep)
Speed Pulls (conventional)
345x3x9 (90 sec pause between sets)
Circuit x3 rounds (90 secs b/t exercises 2 mins b/t sets)
Still leg Deads 275x8
Bent over rows 205x8
Barbell Hyper Extensions 195x8
Reverse grip pull downs 205x8
Lots of abs and oblique work
B_PADILLA
06-30-15, 12:30 am
This workout got cut short but got a major stupid pump
OHP
WU
Barx15
95x10
135x5
Work
135x6x1
155x6x2
Lateral and Side raises
15x3 w fat grips
50 band pull aparts
B_PADILLA
06-30-15, 12:31 am
Bench accessory day
Close grip (long pause)
WU
Barx15
135x8
155x3
185x3
Work
225x3x3
Close grip Touch & Go
245x1 PR
235x3
225x5x2
Alt Bicep Curls
50x8x3
Hammer curls
60x8x3
Straight bar curls
45x12x3 good squeeze
Reverse barbell curls
45xx12x3
Tricep cable Extensions
120x25x2
Weighted Chin-Ups (25lb Plate)
5x4
100 decline sit-ups
50 knee ups
B_PADILLA
06-30-15, 12:32 am
Workout was intense and it felt great
BACK SQUATS (All Beltless)
WU
Barx15
135x8
225x3
255x2
275x2
Work
300x5x2 (Beltless Rep PR)
300xAMRAP(8) (Rep PR w/ belt)
2 second Paused Back squats (Beltless)
275x3x3(Rep PR)
Stiff Leg Deads on Stiff Bar
315x3
365x6x2 (PR and Rep PR)
405x2x1 (PR and Rep PR)
30 Leg Extentions
30 Leg curls
BJ Whitehead
07-01-15, 12:43 am
Paused squats are my favorite lift.
B_PADILLA
07-01-15, 1:25 am
Paused squats are my favorite lift.
Hahaha yeah I love them
B_PADILLA
07-01-15, 1:27 am
Bench Day (paused)
WU
Barx12
135x8
155x5
185x3
Work
215x8x2
Close grip
205x8 (touch and go)
185x8x3 (paused)
Larson Press
205x5x3 (paused)
DB incline Press
80x7x1
Machine Flys
205x15x4
Ab wheels on knees
12x4
B_PADILLA
07-05-15, 5:26 pm
Sumo Deads
WU
Barx12 (conventional)
135x8 (conventional)
135x8 (start sumo)
225x5
315x3
365x1 (put belt on)
425x1
Work
470x2x1 (Rep PR and moved fast)
Speed work (Beltless)
385x3x6 90secs b/t sets
Circuit (2mins b/t sets/90sec b/t exercises)
Stiff Leg Deads 340x8x3
Bent Over barbell rows 185x8x3
Under Hand Pull Downs x8x3
Band Hyper extensions 8x3
B_PADILLA
07-05-15, 5:27 pm
Front Squats (all Beltless)
WU
Barx15
135x8
185x5
205x3
225x1
Work
255x5x2 (Beltless Rep PR)
280x2x2 (Beltless Rep PR)
Lunges w/ 105lbs on back
8x3 (each leg)
DB Rows
120x12x4 (w/ straps)
Seated rows
100x15x3
Pull-ups (wide grip)
8x3
Abs
100 decline sit-ups
B_PADILLA
07-05-15, 5:28 pm
Accessory Day
OHP
WU
Barx15
95x10
105x8
135x5
155x2
Work
165x4x3
Floor Press Regular Grip
225x3x3
Close Grip Floor press
205x3x4
205x10x1
100 band Pull aparts
100 band face pulls
Side and Lateral raises
30x10x4
Band Push Downs
25x4
Pull Ups
10x3
50 Decline Sit ups
50 ab wheels
B_PADILLA
07-07-15, 11:48 am
Squat day
WU
Barx15
135x10
225x8
250x5
275x2
Work
315x5x2 (Beltless Rep PR)
Pause Squats
300x3x3 (Beltless Rep PR)
Beltless Conventional Deadlifts (w/ straps on worlds stiffest got damn bar)
WU
Barx10
135x8
225x5
315x3
365x2
405x1
Work
435x1 (Conventional PR and Beltless PR)
405x3x1
385x3x5
Lunges w/ 55lbs on shoulders
12 each legx3
Leg Curls
110x12x3
B_PADILLA
07-12-15, 6:22 pm
Bench (Paused)
WU
Barx15
135x10
185x5x2
205x3
Work
225x5x2
Close Grip
200x5x3
Larson Presses
195x6x3
DB Incline Press
60x12x2
Machine Flys
175x15x3
Dips
BWx10x3
Abs
B_PADILLA
07-12-15, 6:23 pm
Deads
WU
Barx10 (Conventional)
135x8 (conventional)
135x8 start sumo
225x6
315x3
365x1
425x1 belt on
460x1
Work
495x1 2 sets
Speed work 415x3x5sets (90 secs bt belt less)
SSB Squats
WU
135x6
Work
225x6x3sets
Curcuit
Stiff Leg deads
325x5x3sets (w/ straps)
TBar Rows
90lbs+barx8x3
Reverse grip pull downs
120x8x3
Hyper Extentions
BWx8x3
B_PADILLA
07-12-15, 6:25 pm
50 Band Pull a parts
Chest supported Rows
75x12x4
Chin ups
10x3
Shrugs
75x20x5
B_PADILLA
07-12-15, 6:28 pm
OHP
WU
Barx15
95x8
135x6
155x4
Work
185x1 (miss PR)
175x3x2
155x5x2
Front and Side Raises
25x12x2 (cut short bc of shoulder pain)
Band pull aparts
12x4
B_PADILLA
07-12-15, 6:29 pm
Sunday's Squat Day
Barx15
135x8
225x5
275x3
315x1 (belt on)
Work
325x5x2 sets (w/ belt)
Speed Squats 60% 45secs bt sets
225x2x6sets (no belt)
Conventional Deads
420x3x4sets ( w/ belt & straps on last 2 sets)
Leg Curls & Extentions
10x4sets
B_PADILLA
07-14-15, 3:04 pm
Bench
WU
Barx15
135x10
155x8
185x4
Work
225x5x2
Speed work
175x8x2
Spoto Presses
205x8x2
DB incline Bench Press
60x15x3
100 band push downs
B_PADILLA
07-15-15, 2:20 am
Front Squats
WU
Barx15
135x8
185x5
225x3
255x1 belt on
Work
275x3x1 (Rep PR w/ belt)
285x3x1 (Rep PR w/ belt)
Back down set
235x6x2
B_PADILLA
07-19-15, 11:57 pm
Chest supported rows
Barx15
135x10
185x8x3sets
Wide grip Seated rows
145x12x3
Weighted Pull-ups (25lb plate)
8x3
DB Rows
100x12x3
DB Shrugs
80x15x3
Leg extensions
150x10x4
Leg Curls
100x10x4
Abs
100 Decline sit-ups
B_PADILLA
07-20-15, 12:02 am
Deadlift Workout ( all Beltless)
WU
Barx12 (conventional)
135x8 (conventional)
135x8 (start sumo)
245x6
335x4
385x2
Work
440x3x3
Speed pulls
360x3x3 (90seconds b/t sets)
Stiff Leg Deadlifts
330x8x3
B_PADILLA
07-20-15, 12:04 am
Bent Over Rows
225x8
DB Shrugs
100x8
Reverse Grip Pull Downs
205x8
Band Hyper Extentions
Medium Bandx8
B_PADILLA
07-20-15, 12:06 am
Seated OHP
50x10
60x8
70x5
80x2
90x3
Drop set
65x8x3
Close grip Floor Press
155x10x3
Circuit
Cable face pulls 70x10x3
One arm lateral raises 30x10x3
Front raises 70x10x3
Superset
Hammer Curls 50x12x5
Reverse grip tricep pulldowns 150x12x5
B_PADILLA
07-20-15, 12:08 am
Squat Day
WU
Barx15
135x10
225x6
275x2
315x1 (Belt on)
Work
340x3x2sets (Huge Rep PR)
Speed work
230x2x7sets (belt less)
Conventional Deads
WU
135x10
225x5
315x2
405x1
Work
430x3x1
430x2.5x2
Leg Extensions and Leg Curls
100x10x4 150x10x4
B_PADILLA
07-22-15, 5:14 pm
Bench
WU
Barx15
135x8
155x8
185x5
205x1
Work
235x5x2sets
Speed Work
190x2x6sets
GM Presses on smith press
185x6x3
Tricep PushDowns
120x10x5
B_PADILLA
07-22-15, 5:16 pm
Front Squats
WU
Barx15
135x8
185x6
225x3
255x1 (belt on)
275x1
Work
300x2
315x2
Backdown sets
225x8x2
Leg Extensions
160x10x4
Leg Curls
110x10x4
Pull-ups
BWx10x4
T-Bar Rows
195x10x4
DB Shrugs
100x10x3
B_PADILLA
07-27-15, 2:11 am
Front Squats
WU
Barx15
135x8
185x6
225x3
255x1 (belt on)
275x1
Work
300x2 (Rep PR)
315x2 (Rep PR)
Backdown sets
225x8x2
Leg Extensions
160x10x4
Leg Curls
110x10x4
Pull-ups
BWx10x4
T-Bar Rows
195x10x4
DB Shrugs
100x10x3
B_PADILLA
07-27-15, 2:12 am
I love deadlifting and it's starting to come along nicely with speed and strength.
Deadlifts
WU
Barx20 (conventional)
135x8 (conventional)
135x10 start sumo
245x8
335x4
425x1 (belt on)
Work
470x2x1set
Speed work
385x3x3 (90secs bt sets)
Circuit x3 Rounds
Stiff Leg Deads 440x8
Reverse grip pull downs
Shrugs
Hyper Extentions w/ med band
B_PADILLA
07-27-15, 2:13 am
Seated DB Shoulder Press
WU
45x10
55x10
65x10
Work
80x5x4
Close Grip Floor Press
135x10
185x3
Work
200x6x4sets
Circuit
Cable Raises 10x3
Cable front raises 10x3
Cable face pulls 10x3
Superset
Cable Curls 130x10x5
Rope push downs 60x10x3
B_PADILLA
07-27-15, 2:14 am
Was tired as hell but I still busted my ass and gave 100%
Squats
WU
Barx15
135x8
225x4
275x2
315x1 belt on
Work
355x2 (Rep PR)
365x2 (Original 1RM)
Speed work (Beltless)
245x1x5sets
Beltless Conventional Deads
WU
Barx10
135x8
225x3
315x2
405x1
Work
435x2x2 (5lb Rep PR)
B_PADILLA
08-03-15, 12:26 am
Bench
WU
Barx15
135x10
155x5
185x2
225x1
Work
255x3x2
Speed Bench
205x1x5sets
GM Presses on Smith Press
205x8x2sets
Tricep PushDowns
70x20x3
B_PADILLA
08-03-15, 12:27 am
Front Squats
WU
Barx15
135x8
185x6
225x3
275x1 belt on
315x1
Work
330x1 (PR)
340x1 (PR)
Back down set
185x10
B_PADILLA
08-03-15, 12:28 am
Deadlifts
Barx15 conventional
135x8 conventional
135x8 start sumo
245x6
325x3
415x1 belt on
445x1
Work
495x2 (Rep PR)
Speed sets belt less
425x3x3
B_PADILLA
08-03-15, 12:29 am
Stiff Leg deads beltless
WU
Barx10
135x8
225x5
315x1
Work
365x5x2sets
DB shrugs
100x20x3
Reverse Grip Pull Downs
235x5x3
Chest Supported Rows
85x8x4
Heavy Band hyper extensions
12x3
Weighted Chin-ups
45lb+ BWx5x3
B_PADILLA
08-03-15, 12:32 am
Seated OHP
WU
Barx15
115x8
135x4
135x5
Work set
135x5x3sets
Bench with slingshot
WU
135x8
185x4
225x2
245x1
Work set
285x3x3 w slingshot on
315x1 (Miss PR)
315x1 again (miss PR)
B_PADILLA
08-03-15, 12:35 am
Currently 3 weeks out from the Bourbon Barbell Bash in Lexington KY and I couldn't be more excited. Strength is getting there but not anywhere close to where I want it.
Back Squats
WU
Barx15
135x8
225x6
275x1
315x1 belt on
345x1
Work sets
380x2x2sets (15lb lifetime squat PR and hit it for 2)
Beltless Speed Squats
265x1x4sets