dpc Posted November 8, 2014 Author Share Posted November 8, 2014 11/7/14 Squat 3 week Box squat barx5x2 95x5 115x5 135x3 160x3 180x3 205x3 sumo deadlift 115x3 135x3 160x2 180x1 210x1x2 GHR 3 sets of 5 abs calves Quote Link to comment Share on other sites More sharing options...
dpc Posted November 9, 2014 Author Share Posted November 9, 2014 11/8/14 Bench 3 week Bench Press barx5 65x5x2 80x5 95x3 105x3 120x3 140x3 155x3 Slight incline DB press 20x8 30x8 40x8 50x8 Pretty sure that is a PR. I'm really bad at one armed pressing so I was happy I got over that 50 lbs hump, although I do remember a long time ago one arm shoulder pressing like 55 pounds. seated row 50x8 60x8x2 Band extensions 4 sets of 15 reps Quote Link to comment Share on other sites More sharing options...
dpc Posted November 12, 2014 Author Share Posted November 12, 2014 11/11/14 Military Press 3 week Military Press barx5x2 65x5 80x3 95x3 105x3 120x3 Speed bench barx3x2 65x3x2 85x3x2 Take off weight and add bands 61 lbs of tension at top barx3x9 three different hand positions Pulldown with grip inside of breaking point on wide grip bar 60x10 70x10x2 Chest flye on flat bench 15x8 20x8 25x8 tri pushdown with cablestack 3 sets of 15 60 or 70 lbs supersetted with 3 sets of 12 hammer curls 20 lbs Lately all my assistance work has been done with 45 sec to 1 min rest. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 12, 2014 Share Posted November 12, 2014 I'm loving the workouts, there's variety and lots of effective assistance work in the mix. Keep it up. Quote Link to comment Share on other sites More sharing options...
dpc Posted November 15, 2014 Author Share Posted November 15, 2014 11/14/14 Squat 531 week Box Squat Barx5x2 95x5 115x5 135x5 150x3 170x3 195x3 215x2 (prescribed 1) A few days ago I saw a video of a guy named Amit Sapir setting a world record squat in training. In the video the guy helping him yelled "split the floor" The last rep of the last set was the first time I ever stalled on a squat. After a fwe inches off the box I quit moving up. I panicked and heard the words "split the floor" in my head and just pushed my feet out as hard as I could. I fired through the sticking point. It's been a tough few weeks on my leg. I usually do a heavy pulling movement after I squat but called th heavy stuff there. GHR 5 sets of 5 reps PR on volume and also the first time I really felt this in my hamstrings. Happy about this Abs Calves Saving energy for hopefully a big bench tomorrow. PR is in my sights... Quote Link to comment Share on other sites More sharing options...
dpc Posted November 15, 2014 Author Share Posted November 15, 2014 11/15/14 Bench 531 week bench barx5x2 70x5 85x5 105x3 130x5 145x3 165x1 At this point I was 10 lbs from my PR. I could either try and tie it or break it. I chose the latter. 180x0 The bar made 4 inches above my chest and stalled. My spotter let me fight for it but I couldn't get it. Pretty disappointed. flat bench db press 25x8 35x8 45x8 55x8 Barely got this. Not because of the weight, but when I went to move back onto the bench with the weight I was barely able to control it and the DB's almost fell on me. Band tri extenstions 4 sets of 20 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 16, 2014 Share Posted November 16, 2014 Dylan I am extremely proud you fought for that PR. The miss doesn't matter, you will hit 180 soon, but the fact you tried kicks ass. Sorry we've been playing phone tag, I've been hired as a trainer and balancing that and my other job has taken a lot of my time. Quote Link to comment Share on other sites More sharing options...
dpc Posted November 16, 2014 Author Share Posted November 16, 2014 Dylan I am extremely proud you fought for that PR. The miss doesn't matter, you will hit 180 soon, but the fact you tried kicks ass. Sorry we've been playing phone tag, I've been hired as a trainer and balancing that and my other job has taken a lot of my time. N worries. Like I said in my voicemail I was just checking in so nothing important! We'll talk soon! Quote Link to comment Share on other sites More sharing options...
dpc Posted November 20, 2014 Author Share Posted November 20, 2014 11/18/14 Military Press 531 week Warm up DB bench 15x20x2 Military Press 55x5 70x5 85x3 100x5 115x3 125x3 (prescribed 1) Best lift of the whole cycle for any exercise. The 115x3 felt like crap but it improved. Speed bench barx3x3 65x3x2 85x3x2 took off weight and added bands. 61 lbs of resistance at top barx3x8 Throughout the entire speed bench session I continued to rotate 3 different grips Lat pulldown with rope (the one you always see at a cable stack machine) 50x3x15 I really liked these. Bringing it down slow towards the top of my chest would effect my upper back while just dropping down a few inches where I pulled it down put the stress on my middle back. Quote Link to comment Share on other sites More sharing options...
dpc Posted November 22, 2014 Author Share Posted November 22, 2014 11/22/14 Deload squat Free squat barx5x2 65x5 95x5 135x3 155x1 170x1 185x1 Better form but still feel so weak in the free squat. I thought box squatting would help it. Maybe it's just the fact that I haven't done a free squat in a long long time. GHR 3 sets of 8 Last week I did 5 sets of 5, but I think today was more impressive. Or better. However you want to say it. Abs Quote Link to comment Share on other sites More sharing options...
dpc Posted November 26, 2014 Author Share Posted November 26, 2014 11/25/14 Deload upper DB bench 15x10x3 100 total reps with 25 lbs Wide grip pull down 100 total reps Push down 100 total reps Face pull 100 total reps All weights were pretty light Quote Link to comment Share on other sites More sharing options...
dpc Posted November 30, 2014 Author Share Posted November 30, 2014 11/29/14 Squat 5 week Free squat 85x5 105x5 120x3 135x5 150x5 170x5 Switched from box squat to free squat for now. This was extremely difficult and I Wanted to throw up. 18" rack pull with 80 lbs of band tension at the top barx5 95x3 115x3 135x3 155x3 170x3 All beltless GHR 4 sets of 5 reps abs I should go and bench today but it's snowing a decent amount, roads are icey and my gym isn't that close. I'll go on Monday Quote Link to comment Share on other sites More sharing options...
dpc Posted December 3, 2014 Author Share Posted December 3, 2014 12/2/14 Bench AND Military Press 5 week Because I missd my benching this weekend I decided to do both in one day. Well as much as I could. This will not be a regular thing. Bench barx5 70x5 90x5 105x3 115x5 135x5 150x5 This was really difficult. Hope it had to do with the fact I hvaen't benched in awhile and my 5 weeks suck. Military Press barx5 55x5 70x5 85x3 90x5 105x5 115x3 Just couldn't get 5 reps but I know it has to do with the bench pressing. I ended it there. I was pretty beat up after both of these and after owkring all day I had nothing left in me. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 3, 2014 Share Posted December 3, 2014 Good job getting the work in man, keep it going!! Quote Link to comment Share on other sites More sharing options...
dpc Posted December 7, 2014 Author Share Posted December 7, 2014 12/5/14 Squat 3 week Squat barx5 80x5 100x5 120x3 140x3 160x3 180x3 Sumo Deadlift 115x3 135x3 155x2 175x2 195x1 210x1 225x1 PR I was pretty sick during this. I had the trash can next to me the whole time to throw up in if needed. I had to train without a shirt on because I was just way too overheated. Quote Link to comment Share on other sites More sharing options...
dpc Posted December 7, 2014 Author Share Posted December 7, 2014 12/6/14 Bench 3 week Bench barx5 75x5 95x5 110x3 125x3 140x3 160x1 (prescribed 3) I had to work today so that threw off everything. Plus I had to bench in the squat rack as I had no spotter. But really there is no reason why I should have missed this. I knew after one rep that two was impossible. Really upset.... Incline DB press 20x10 35x10 50x8 Pull ups (3 different hand positions) 6 sets of 5 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2014 Share Posted December 7, 2014 What were you sick with? Quote Link to comment Share on other sites More sharing options...
dpc Posted December 7, 2014 Author Share Posted December 7, 2014 What were you sick with? Idk.. idk if i should say i was even sick. I woke up with a really bad headache and then i was just burning up. plus the pressure of holding my abs tight just made me want to throw up. i came home and juset laid on the couch until bed time Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2014 Share Posted December 7, 2014 Sounds like you might have been running a fever? How much have you been eating lately, are you getting enough in at work or at least before work and after? Also, you pulled 225! Hell yeah, I love to see you pr Quote Link to comment Share on other sites More sharing options...
dpc Posted December 8, 2014 Author Share Posted December 8, 2014 I feel like I eat enough before going to the gym on work days, but maybe not. I hate eating, you know that. But I feel like I do. I eat breakfast, lunch, and a dinner on my work days. That doesn't include the snakcs I pack or all the milk I drink during the day. I should mention that that PR is a Sumo deadlift PR. I've conventionally pulled around 275. But that sumo was the first time it didn't make my hips really sore during the movement so I think we are improving. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 8, 2014 Share Posted December 8, 2014 Maybe start a diet log for a few days and find out how many calories you are eating average, then compare it to what you should be eating according to a BMIxactivity factor calculator. If you are way off that could be a factor in some of the harder workouts! Do you feel that sumo deadlifting has been easier on your back? Quote Link to comment Share on other sites More sharing options...
dpc Posted December 9, 2014 Author Share Posted December 9, 2014 Maybe start a diet log for a few days and find out how many calories you are eating average, then compare it to what you should be eating according to a BMIxactivity factor calculator. If you are way off that could be a factor in some of the harder workouts! Do you feel that sumo deadlifting has been easier on your back? For the last time, I'm not a bodybuilder. Joking. I'll try and do that for a few days. Try. I hate counting stuff. And I have so much going on right now but maybe if I just end the day with a pen and paper and calculator I can get a rough idea. Thanks for the advice. Quote Link to comment Share on other sites More sharing options...
dpc Posted December 9, 2014 Author Share Posted December 9, 2014 12/8/14 Military Press 3 week Military Press 55x5 70x5 85x3 95x3 110x3 125x3 It was shaking, but got it. Lat pulldown with rope (sets of 10) 50 lbs 60 lbs 70 lbs 80 lbs Love using the rope for this incline tate presses 10x15 20x15x3 incline chest fly 15x8 20x8 25x8 suitcase deadlifts 65x5 85x5x2 Good day. Work schedule is weird so I only had one day off between tody and benching last week so was hoping I'd be able to get the 3 reps. Seems like Military Pressing is the only movement that is improving at this time, which is odd considering it is scheduled on a work day and should be the worst lift. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 9, 2014 Share Posted December 9, 2014 Haha just let me know what numbers you end up with! Quote Link to comment Share on other sites More sharing options...
dpc Posted December 12, 2014 Author Share Posted December 12, 2014 Sorry Matt I forgot to answer yoru question... Yeah I like the sumo lifts. It does less stress on my back and the PR day was the first day I could feel it not killing my hips, so I think I'm improving. 1 Quote Link to comment Share on other sites More sharing options...
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