6/5
Squat
135X10
185X10,10,10,7,6
135X18
Calve Press
100X20,20,20,15,16,18
Notes:
Light on sleep, tight from the deads. Good technical form, kept my legs under me, really worked the quads. Wish I was moving up faster.
Printable View
6/5
Squat
135X10
185X10,10,10,7,6
135X18
Calve Press
100X20,20,20,15,16,18
Notes:
Light on sleep, tight from the deads. Good technical form, kept my legs under me, really worked the quads. Wish I was moving up faster.
Thank you for the reply. My Buddy Capps Texas power bar arrived so all is right with the world in regards to my basement dead setup. I appreciate the perspective and you're right about the time frame. The fact is that my muscles still respond rapidly in terms of size to volume. For me size is easy. Different deal on the strength gains the structural adaptation takes time. You need that resolve. It's not something I don't know, I've said it'll take year, but when you're in it those small advances can be frustrating. Thanks for the reminder.
6/7
Bench
Paused:
95X10
135X10
185X8,5,5,5
Touch and Go:
185X5,4,4,4
Paused:
135X10
DB bench(neutral grip):
60X10,7,4
All superset with:
CG pulldown
160X8,8,7,6,6,6,6,5
WG pulldown
120X10
140X10
160X6,6,5,4
Notes: In case anyone is wondering 4.5 hours of sleep is not enough. A little edgy, pissed. Lighter but good controlled form on the pulldowns.
6/9
Deads:
135X10
185X10
215X5
225X5
255X3
275X3
295X3
185X17
Notes: Love the Buddy Capps Texas Power Bar. Backing off on volume I think I'm over training.
6/10
A.M.
Conditioning on the hill with the 40lb vest. It was very hot, got 12, took the vest off and got 3 more.
P.M.
DB overhead press standing
20X10
30X10
40X10
60X7,7,5 These continue to be ugly.
45X13
CG bench paused:
95X10
135X10
185X4
195X3,3,3,3
Superset with
Curls
60X10
70X10
80X10
90X5
100X3
80X10
70X10
Alt Dumbell curls
up to 35lbs
Superset with
Reverse tri pressdown
up to 35lbs
Lots of sets no rest on these.
Weighted abs using decline press on a 1 foot riser with a 25lb plate.
17,10,6
Notes:
Felt 10lbs stronger on the CG bench, however it's really straining the forearms at the elbow, going to move the grip out just a little. After hitting 193.4lbs on the scale the weight rebounded and now I'm back down to 193.4, so i'm going to be real tight on the discipline to knock the weight down another notch. I just want to get down to 187, so I want to finish this, This leaning up isn't my thing but I have been documenting the weight and I peaked at 202.2 on 3/25. The interesting thing is that the weight loss follows this pattern of I drop a bunch of weight then I bounce back a bit and then I get stuck there for 10 days or so and again same thing big drop, small bounce back and then it gets stuck there. Very interesting to see on a graph. I just mention it because if people experience this they might get frustrated, I suspect that's just how the body does it. Trust the meal plan it'll be fine.
I have to have a wisdom tooth pulled next week. I scheduled it for next wed. I didn't want it to affect the main lifts.
6/12
Squat
95X10
135X10
185X10
225X4repsX4sets
185X7,5,5,5
Calve Press on Leg press machine
90,110,130,150,170,190,230,230X12reps
Notes:
Squats are feeling better, it's just such a long way to go. Slowly trusting myself to sit back and focus on the leg drive, the quads are coming along but they're just so far behind the hip strength. Keep checking the ego at the door.
Calve machine was broken so I did calve press on the leg press. I liked it better, just didn't know what weight to use. Will figure it better next time.
Yes. Play it safe and don't be in a huge hurry to hit heavy weights. I took it too far too fast on skullcrushers when I came back and injured my left elbow. Now I can't do them at all without having pain for a week. Baby steps are steps foreward. After your body is used to the abuse again, then go for it.
LOL Spoken like a true Animal.
6/14
Bench
95X10
135X10
185X8,7,6,5,5,5,5,6
Pulldowns
Various types to warm up sets of ten based on availability
CG Pulldown
160 5sets X 5reps
Dumbell Bench (Neutral Grip)
60X17,8,10
Notes:
Got to work back up on the pulldowns. Bench is starting to feel good.
6/16
Deads:
135X10
185X8
225X6
275X4
315X3,2
275X4
225X12
185X15
Notes: Picked up a couple more 45s. Unbridled enthusiasm.
Been doing the deads with running shoes and I find them to be extremely unstable, almost to the point of causing a bit of strain, by not being able to lock it in and push through. Been putting it off but decided to bite the bullet and ordered the Matflex 4. Yesterday's weight was 191.8, 4.8lbs to go. I almost don't feel fat anymore, so another 5 should be fine. Something to be said about fat loss versus weight loss. Honestly think to much cardio hurts tightening up by pushing you catabolic.
Gotta do a double tomorrow to make up yesterday's missed session.
6/19 A.M.
Squat
95X10
135X10
185X10
225X5,5,5,5,7
185X8(paused)
Calve press on leg press machine
190X12
210X12
230X12
250X11
270X8
290X7
310X6
Superset with:
Bodyweight paused Squats sets of 10 to practice sitting in the hole.
Notes:
The last 2 working sets on the Squat were the easiest and on the last working set I did 7 to prove it to myself. I'm obviously having a mental issue here with the Squat. Because its so early I'm progressing despite it, but at some point I have to get my head in it. I'll keep working at it.
6/19 p.m.
Bench
135X10
185X10
205X4,4,3,3,2,2
135X9
Superset with:
WG Pulldowns front
120X10
140X10,10,8,6repsX7sets
DB Bench
60X13,6,5
Notes:
The setup on the bench just doesn't feel right to me, so on the 4th working set I brought the grip out one finger and it felt like I found the groove right away and almost got an extra rep. I'm going to work on that. First time I got 185 for 10 on the way up but then I was a little fatigued for the working sets. By the time I got done with the pump set I had a huge chest pump going. Felt good. I tested the CG pulldowns and that strains the inner elbow area so I'll stick with the WG front pulldowns which seem to be more forgiving and work back up with those. I'm not sure if it was the CG pulldowns or the straight barbell curls that caused the irritation but I'm dropping both. There's lots of other variations.
Back on track with the double today.
6/21
DB standing Overhead Press
20X10
30X10
40X10
50X10
60X7,5,4
45X13
CG Bench
135X10
185X4, 3repsX6sets,2
Superset with
Alt Dumbell curls
25X10
30X10
35X10
40X5
45X4
50X2
40X10,5
Triset:
Barbell curl
40X10
50X10
50X10
Tricep Pressdown
70X10,10,5
Weighted abs 35lbs decline bench on 1' riser
8,7,6
Notes:
Not recovered from the friday bench workout and I'm feeling the weight loss, a little more to go, got to grind through it. I tried bringing the grip out on the CG bench but it didn't feel right, so I went back to the thumb on the smooth. Increased the weight on the weighted abs. Been stuck at 17 reps with 25lbs forever.
6/23
Squat
135X10
185X10
225X10,10,10,10,7
185X12
135X20
Calve Press
230X12
250X12
270X10
290X10
310X8
330X8
350X6
Standing Calve raises on Hack squat
135X12
185X12
225X12
Notes:
It's official I'm a puzzy. I told myself that while I'm not yet ready for a mindset of controlled rage, at least if you can get 225 for 5 sets of 10 you're not a pussy. Going into the 5th working set I actually thought I had a shot at it. I told myself get the first five and then grind them out one at a time. Well I got the first three and then I had to go one at a time and the 7th rep I held the form but that was a serious grinder, a little light headed and I didn't want to risk dumping the 8th rep. Falling short really helped me focus repping out on the back off pump sets and while the conditioning leaves a lot to be desired, I really was happy with this session. It was a big jump in reps over the last session and the mindset was much improved. Gotta read some more Machine threads, get over this puzzy schit.
You're looking good in here. Getting stronger. Don't let that last set get to you. You know what you have to do next time. Once you hit your target reps with 225, add 10lbs to the bar next week and do it again until you hit that, then add 10lbs to the bar ...
If you have microsoft works I have a big quote file I can email you if you want it for inspiration. Just PM me an email address and it's yours.
6/24
AM conditioning
40lb vest in the hill
16 times about 40 minutes.
Afternoon
Bench
135x10
185x10
225x2repsx8sets
185x8
135x18
Pulldowns
6sets
Dumbell bench
60x12
60x6 paused.
Notes: I like middle finger on the ring much better. I feel I can get much stronger on the bench it's just the sticking point. Gonna bake at 225.
6/26
Deads
135X10
185X10
225X10
275X5repsX4sets
Notes:
Erectors were still sore from the Squats so I shut it down. I think my form at the bottom of the movement is off, pulling too soon. Gonna work on that.
6/26
Afternoon:
Tbar rows:
1 plateX10
2 platesX10
2plates +25X10repsX10sets
2 minute rest
Notes:
As a result of me neglecting the upper back, the portion of the spine that was injured has been acting up in the last week. Since I cut the morning dead session a little short it was a good opportunity to put back the T-bar rows, which really target that area. Decided on GVT as I really want to build up the musculature in that area to support the spine. Got to get this in once a week. Man there's something about having weights at home. Crank the music, hammer a movement, 30-40 minutes, done!!!
6/28
AM conditioning
Sledding hill with the 40lb vest
18 times hot and humid good effort about 43 minutes.
Afternoon:
DB overhead press
30X10
40X10
50X10
60X3 drop 40X6
40X12,10,10
CG Bench
135X10 playing with the grip
back to thumb on the smooth
95X10
135X8,6,7,7,9
Alt dumbell curl
25X12
30X10
35X10
40X6
Superset
Tri pressdown v bar
60X12
70X8,6
60X11
Weighted Abs on decline bench with 1 foot riser 50lbs
5,3,3
Notes:
I was very weak for the lifting session, frustrated with getting the last bit of weight off so I've restricted the calories a bit more and I'm not modulating the carbs. I have a trip in September with my wife and I need this weight off, so as frustrating as this is I'm shifting my priority to leaning up for the short run till I get the last 5 lbs off.
There was a guy doing full beltless paused squats in the squat rack with 315, young thin guy, beautiful form. And the wannabes in the gym were criticizing him, for doing singles. As if. This is a gym where the squat rack is seldom used. So before leaving I went over and complemented him. He thanked me.
I think powerlifting is still very under appreciated.
Training hard
6/30
Squats:
135X10
185X10
225X10
245X5
275X3setsX2reps
Paused:
245X3
225X5
185X6
135X10
Calve Raises on Hack:
1PPSx12
1+25PPSX12
2PPSX12
2+25PPSX10
3PPSX6
Notes:
Worked late got home had a protein shake, toast and jelly and headed off to the gym. Erectors still a little tight but mostly recovered. My conditioning on the Squat remains an issue even more so today after a long day of work, but it was a nice jump in weight to at least feel 275. I watched that guy do the paused reps on Sunday and I was inspired so I paused on all the back off sets. Although to tell the truth I'm strong in the bottom, it's the sticking point that's the issue, however, pausing in the bottom forces you into the right position to grind through. The trade off though is that I can't get as much volume. But I still believe ass to grass is what gets you there. I'll be happier when I get to 315, but I was very happy with the session.
Good stuff!!
7/1
Bench
135X10
185X10
225X3repsX3sets
225X2repsX3sets
185X9,5
185X5 drop 135X8
DB Bench
70X5,6
60X8
Pulldowns Various
100X12
120X12
140X8
140X10
Notes:
Bench keeps creeping up so that's good. On the backdown sets I went back to ring finger on the ring. Felt better because I start a little lower. It's a form issue transitionng to the flare. Chest was on fire. Vacation starts today so a deload week.
7/09/2015
Back from vacation. Took my weight this morning 192.6 so not too much damage on the trip. Recorded the body fat measure from the impedance scale to get a relative value. Set up the Macros for the meal plan and now we begin the assault on the final 5.6lbs. Just looking to reduce the BF so the abs are visible. I want this done, I want it done now.
7/09/2015
T-bar Rows:
1PX10
1P+25X10
2PX10
2P+25X10
3PX10X5sets
2PX20
Notes:
First workout back. I think the rest did me some good. Need to start the warm ups a little higher, 3 warmups would be plenty.
Deads:
135X10
185X10
225X10
275X2 Form sucked dropped immediately back to 225
225X10
225x10
225X10
225X8
185 worked on form.
Notes:
My conditioning for sets of 10 is lacking however I'm just going to have to deal with it as I need to hold the form and slowly move up, so 5 sets of 10 and a pump set is what I'm doing till I get the form burned in. Definitely prefer Sumo but conventional is really helping rehab the spine so I want to stick with it. Really took the pressure off the erectors with the improved form.
191.2lbs this morning, new low!!!
A.M. Conditioning work on the sledding hill with the 40lb vest
14 flights @32:21.
Notes:
Been walking 2-3 miles almost daily for a while now. Hot and humid but it's been 2 weeks since I'd been on the hill and lost a little conditioning. Yesterdays weight was 189 today 188.8 so I'm probably hitting another plateau. My initial goal was 187 but I think I'm going to take it down to 182. Right now there's still a bit of fat on the lower abs and the obliques. So I need to overshoot a bit and I'll let the muscles fill in after the fat is off. Been a while but at 182 I used to have a 6 pack, so I know that'll be enough. Getting the fat off has become annoying and I just want to get it over with. Again I'm not sure why now this has become imperative but something in my head about having a man's body has gotten triggered and anything less has become completely unacceptable, creating an urgency. Ima ride that wave.
Erectors feel great after the deadlifts so the focus on the form, took the strain off the spine. Also I'm doing a 20 minute stretch to decompress the spine after deads and squats where you lie back over an edge. That really helps as well.
7/12 P.M.
Bench (Paused)
135X10
185X8,5,5,4,3
135X11,8,6
Superset with:
Pulldowns front
100X10
120X10
100X10,20,15,13,10,15,15,12
Notes:
First day back from the deload and I took a good hit here on the strength level. Also since March 25th I've taken off 13 lbs, which was bound to catch up to me. But my priorities are clear here in the short run I want to lean up first. It's important not to get discouraged and keep pushing against the strength loss while leaning up. Finally I really need to bench more, I do better when I bench every 5 days.
7-14
DB Overhead Press standing
20X10
30X10
40X10
50X6
60X3
40X13,13,12,8
Tricep Pressdown vbar
60X10
70X10
85X8
100X3 drop 85X3 drop 70X3 drop 60X8
Superset:
Alt Dumbell Curl
25X10
30X10
35X10
40X4 drop 35X3 drop 30X3 Drop 25X4 drop 22.5X4 drop 20X6
Weighted abs decline bench on 1' riser 50lbs
4,4,3
Notes:
16 days since the last accessory session and the drop off was very painful. I don't even want to think about what the Squat session tomorrow is going to look like. But at least at that point everything is hit once since the deload and that should stop the bleeding. As suspected the weight has plateaud at 189-190. I will never be a bodybuilder. I'm committed to getting the fat off but I absolutely hate this, knowing that the calorie restriction is halting my progress is killing me. Definitely changing the programming to bench every 5 days, want that in so that when the leaning up is done I'm ready to roll.
7/15
Deads:
135X10
185X10
225X10X5sets Rep PR
185X16
Notes:
Weight:189
Scheduling issue so Squats get pushed to Saturday. Form started coming together on the pump set. Had a lot more in the tank but the wind wasn't there. Good session, back on track with the deads.
7/15
P.M.
T-bar Rows
1P+25lbsX10
2PX10
2P+25lbsX10
3PX10
3P+5lbsX10X5sets
2P+25X12
Notes:
Walked 2 miles in between sessions and will get get in another 2 miler in here shortly. But put a fork in me I'm pretty much done. :-)
We'll give the erectors a chance to heal up for the Saturday Squat session. Bench on Friday.
Bench
135X10
185X7,7,7,6,5,4,4,5,4,4
Superset with:
Pulldowns Front
100X10
120X10X10sets
Notes:
Weight jumped up to 191.2 this morning, typical rebound this happens to me every single time, I mention this because if someone is leaning up don't let this discourage you it's normal.
Second workout back from the deload, 185 is getting comfortable and the bench is finally starting to feel right. Going to stick to 10 sets of 10 on the pulldowns and slowly work back up.
Tomorrow Squats, long layoff, should be fun.
Squats
135X10
185X10
225X7
245X4
275X2
225X4
185X7
135X10X5sets
Calve Raises on Hack machine
Lots.
Notes:
I was dreading this not because I don't like Squats but 2.5 weeks is way too long a layoff, especially when you haven't been Squatting that long. I probably should have stayed at 185 and did sets of 10 but I wanted to feel(load the structure with) the weight. One of the problems is that whenever I have a conflict I tend to skip the Squat because I know that's my strongest movement but at this rate if I don't work it I'm never going to go up. So that is one programming change I'm committed to making. Every 5 days on the bench, every 6 days on the Squats and Deads. I'll tuck the rest of it around it. Feels good to get that one in the books and back on track. Let's roll.
191.2lbs this morning got to put the hammer down on that too.
Workout Sunday!!!
Early AM
2 mile walk
AM
DB standing overhead press
20X10
30X10
40X10
50X10
40X8,8,8,8
45X7
Alt DB curl
30X10
35X10
40X7,8,8,8,7
Superset:
Tri presdown V-bar
60X10
70X10
85X6,6,6,7,6
Weighted Abs decline bench on 1' riser, 50lbs
3,4,3,3,3
Notes:
Shoulders definitely not recovered from the friday bench. Was going to drop the bicep work because my forearms are getting beat up, but having trouble getting the dumbbells up to position is a weak link for me, so working the alt dumbbell curls is I think necessary. Abs not recovered from yesterdays Squat session so 5 sets to get a little more volume.
Noon:
2 mile walk
Afternoon:
T-bar Rows:
2PX10
2p+25lbsX10
3pX10
3P+10lbsX10X5sets
2P+25lbsX17
Notes: T-bar rows are great of the thoracic spine region, but also for tightening the core. On the 3rd working set I forgot to tighten the belt and I noticed I was able to tighten the core without the belt no problem.
And now off we go for the final 2 mile walk of the day and that's a rap.
Morning weight: 189.8
It looks like you are making progress losing that last five pounds! Nice work!
7/22 A.M.
Bench
135X10
185X10,7,5
185X4X7sets
Superset:
Pulldowns Front
100X10
125X10X10sets
Notes:
Morning weight 189.2, hungry all the time. Developing an appreciation for what bodybuilders do to cut.
The Bench finally feels right. I've settled on middle finger on the rings, that just seems to be the spot for me. But more than that after 2.5 months I finally have my setup down. First set the grip, then retract the shoulder blades, then slightly arch back to push onto the traps and flatten the feet to lock it. Then just stay tight and keep it in the groove. Going to keep going up 5 lbs a workout on the pulldowns, trying not to beat up the forearms too much. Needed an extra day of recovery after the layoff on the Squats will do Deads this afternoon.
Crazy volume wow good job.
7/22
Afternoon Deads:
135X10
185X10
225X10
235X10X4sets
235X12
185X20
Notes:
Rep PR @ 235. Shortened the ROM because I was feeling a tiny bit of knee strain, which took the strain completely away and the movement felt much easier and faster. Very happy with the session.
7/24
Workout Friday.
AM
2 mile walk
AM weights:
DB Overhead press:
20X20
30X20
40X15,12,8,8,9
Alt Dumbell Curl
30X10
35X10
40X8,8,7,7,6
Superset:
Tri Pressdown V-Bar
60X10
70X10
85X5,7,7,7,7
Weighted Abs Decline bench on 1' riser 50lbs
5,4,4,3
Noon:
2 mile walk
Afternoon weights:
T-bar Rows:
2PX10
2P+25lbsX10
3PX10
3P+25lbsX7X4sets
3P+25lbsX10
3PX14
Notes:
Morning weight 188.2, so 6.2lbs to go to my new AND FINAL goal of 182. Definitely lost something on the DB overhead press, so I upped the reps and will slowly move back up. But for the most part I'm still moving up slowly or remaining stable despite the weight loss. Will get another 2 mile walk in later, got to get this done.
7/26
Bench
135X10
185X10,7,7,6,4,4,5,4,5,4 Rep PR
Superset
Pulldowns (front)
120X10
130X10X10sets
Notes:
Morning weight: 188
Moved the Bench up so not fully recovered, still managed a 10 set rep PR with 185. Anything that I can do to hold on to muscle strength/conditioning while I'm leaning up and essentially starving the muscles gives me a mental boost. Knee started feeling better yesterday and there's no pain today, but I'm still going to give it a full week since the last squat workout for full recovery. I'm pretty sure I got hurt on the Hack squat machine getting in position for the calve raises. I hurt the ankle and then I was compensating. I've never had knee issues. I'm going to go back to the leg press for the calves. We squat on Tuesday.