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Bassist-Dude
08-25-2010, 12:47 AM
Finally getting around to starting up a proper journal, because just remembering from workout to workout isn't cutting it any more. Plus, there's way more room for advice, encouragement, and such things if I actually post up my workouts!

Anyways, after taking time off due to inconsistency, left-over knee problems from basketball season, and a lack of transportation, I'm back in the gym this summer. Let me tell you, I missed it!

I figure I should outline my goals, and update them as this journal grows, so here goes:
I'm currently hovering around 185lbs at 6'1", with no idea what my BF% is, but I'd estimate it at around 12-14%
I'm using Starting Strength at this point in time, and the lifts from my last Big Three workout were:
Squat: 235lbs 3x5
Bench: 165lbs 2x5/1x4
Deadlift: 240lbs 1x5
I'd like to get up to at least 210lbs at 10%BF or less
Squat: 315 for reps
Bench: 225 for 5
and Deadlift: at least 360 by 5
As for a deadline, it'd be great to get all of them before I graduate from high school, but if things go better than expected, before I turn 18 (January 4th).

That's all for now. My next workout is tomorrow, and with that, the first proper entry in this journal.

Bassist-Dude
08-25-2010, 09:13 PM
Starting Strength: B-Day

This one started off feeling like an off day, but turned out pretty great. One PR and another solid set. Squats were taken very light, and I used a box, as I'm in the middle of having a back/groin problem corrected. If all goes well that should be sorted out by next week.

Box Squats:
185lbs 3x5

Overhead Press:
115lbs 3x5

Barbell Rows:
PR! 145lbs 2x5 + 1x8

Bassist-Dude
08-28-2010, 07:25 PM
Starting Strength: A Day

Two PRs today! Nothing particularly mindblowing, but it feels great to be making real progress again, especially on the bench press. As I'm correcting my form and adapting to it, the weights just get easier and easier, I love it!

Squat:
135lbs x5
185lbs x4
205lbs x3
225lbs x5
Had to take it easy again, but the back is feeling great, and the groin is getting better.

Bench:
Bar x10
95lbs x4
115lbs x3
135lbs x2
155lbs x1
165lbs 3x5 --- PR!

Deadlift:
135lbs x5
185lbs x4
205lbs x3
230lbs x2
240lbs x1
250lbs x5 --- PR!

Can't wait to hit 1.5xBW for Reps on the Deadlift, and BW for reps on the bench. No more avoiding the "How much do you bench?" question after that! :p

Bassist-Dude
08-30-2010, 09:03 PM
Starting Strength: B Day

Another two PRs today, but unfortunately no squatting. I hate skipping them, but aggravating an injury would only make it worse. Had to go with the lesser of two evils, I suppose. I did do some light GMs to get a bit of hamstring work in, however.

Good Mornings:
95lbs 2x8 + 1x10

Overhead Press:
120lbs 3x5 --- PR!

Barbell Rows:
150lbs 3x5 --- PR
I got the sets done well enough, but I think my form was getting pretty ugly towards the end. Going to scale back the weight a bit and work up again with stricter form.

Going to see my Chiro/ART guy tomorrow, hopefully the last bit of my injury will be cleared up then. I really want to start squatting again.

Bassist-Dude
09-01-2010, 11:37 PM
Starting Strength: A Day

I was finally able to squat again today, and it felt great! Not quite 100% yet, but close. If all goes well, I'll be fine by the time school starts. However, I couldn't bench today. I'm guessing I did something weird to my elbow a day or two a go, and it's just starting to bother me more now. I figured it'd be better to rest it now than possibly prolong the injury. Last, but not least, another Deadlift PR!

Squat:
Bar x8
135lbs x5
185lbs x4
205lbs x 3
210lbs x 5
205lbs x 5 (Forgot to put the 2.5s back on after my training partner used them)
210lbs x 5

Deadlift:
135lbs x5
185lbs x4
205lbs x3
230lbs x2
240lbs x1
255lbs x5 --- PR!

Bassist-Dude
09-04-2010, 12:12 AM
Starting Strength: B Day

My elbow is still feeling off, but seems to be improving. Hopefully I'll be back to pressing movements soon. I took the extra time today to work on a couple weak points, in particular my grip. I've decided to give double overhand with a hook grip a try, so getting used to that for deadlifts will take a bit of practice, but it's feeling pretty good so far. Also, above everything else, I'm squatting 90% pain/discomfort free, now! Best of all, I'm moving much smoother than I was before, even compared to when everything was going smoothly.

Squat:
Bar x10
135lbs x5
185lbs x4
205lbs x3
215lbs x2
220lbs 3x5

Barbell Rows:
135lbs 3x5

Reverse Shoulder Flies:
10lbs/side 3x12

Static Barbell Holds:
210lbs
x30 seconds
2x 20 seconds
1x 15 seconds

Glute-Ham Raise:
Bodyweight 3x8

Bassist-Dude
09-08-2010, 09:02 PM
Starting Strength: A Day

Not the greatest workout ever, today. I think it's got something to do with a change in rhythm, because today was my first day back in school, and I know for sure that I didn't eat enough. Once I get into a new rhythm and fix up my at-school diet, I'll see an improvement in the lifts again. My elbow is still bothering me, but it seems to be getting better slowly. On a more positive note, squats are feeling really good, and since I was feeling weaker, it was easier to pick out and work on form issues.

Squats:
135lbs x5
185lbs x4
205lbs x3
215lbs x5 - Felt I was rounding too much in the upper and mid back as I came out of the hole, so I lowered the weight slightly for the next two sets.
210lbs 2x5 - These felt much better, especially the last set.

Bench:
Can currently only press about 65lbs without bothering my elbow, so I did a few sets with the bar to keep my form and movement pattern fresh.

Deadlift:
135lbs x5
185lbs x4
205lbs x3
225lbs x2
235lbs x1
245lbs x5 - Lowered the weight to work on form, found I'm rounding too much in the mid/lower back. Going to keep the weight here, possibly lower it, and work on keeping as straight a back as possible.

Bassist-Dude
09-10-2010, 08:20 PM
Starting Strength: B Day

Today's workout was much, much better than the last one. I ate a lot more today, and got a better rest the night before, which was definitely a part of it. Even better, however, was the feeling of squatting to rock bottom again, without any sort of pain in my knees, groin, or back. Probably one of the best feelings ever. Unfortunately, I couldn't press today, but the elbow is starting to feel much better.

Squats:
Bodyweight x10
Bar x10
135lbs x5
185lbs x4
205lbs x3
215lbs x2
220lbs x1
225lbs 3x5

Barbell Rows:
Bar x10
65lbs x10
85lbs x5
105lbs x4
115lbs x3
120lbs x2
125lbs x1
135lbs x5
140lbs 3x5

Also, a few minor notes. "Into the Pit" and "Over the Wall" by Testament are probably two of the greatest songs to squat to ever written, and contrast showers feel great.

Bassist-Dude
09-13-2010, 06:04 PM
The 20 Rep Squat Experiment Day:

My training partner (v1337+ on here) is off helping at our school's Gr 8 Camp/Retreat, so I took the opportunity to try something new today. I was reading about 20 Rep Squats recently, and had somewhat tried them out earlier in the summer (only 135lbs, was just getting back into the gym), so I decided to give them a shot today.

The workout went like so, and I'll get to what I learned after:

- Dynamic Warm Up
Squats:
Bodyweight x10
45lbs x10
135lbs x5
155lbs x3
175lbs x1
185lbs x20

What I learned:

1. I think my legs are stronger than my core (abs/lower back) at the moment. Getting the 20 reps wasn't as grueling as I thought, but my lower back felt extremely sore/tired afterward. After about the 15th rep give or take, I had a hard time keeping the arch. I know for sure I rounded out too much at the bottom and on the way up on the last few reps.

2. After about the 10th rep, my arms felt really weird. A lot like when your foot falls asleep or something. Is this normal, or should I be changing up arm placement?

3. Can't wait to do em again, and do them better!

Any input on what I should do for my lower back and abs, and tips on 20 Rep Squats in general is very welcome, so feel free to comment!

Bassist-Dude
09-20-2010, 10:11 PM
Starting Strength: A Day

After taking last week off after Monday's workout for various reasons, I got back into the gym and had an awesome workout. Probably one of the best in a while. My elbow feels great now, no pain left in it, so I was able to bench. My back is also feeling much better, though it cramped up on my last set on the Bench. However, my training partner and I filmed new form videos today, and those shall be up sooner rather than later.

Squats:
BW x10
Bar x10
135lbs x5
185lbs x4
195lbs x3
205lbs x2
215lbs x1
225lbs 3x5

Bench Press:
Bar x17
95lbs x5
115lbs x4
135lbs x3
145lbs x2
155lbs x1
160lbs 3x5

Deadlift:
135lbs x5
185lbs x4
205lbs x3
215lbs x2
225lbs x1
245lbs x5

Coke
09-21-2010, 04:26 PM
The best thing you can do is stay with it all school season, you won't regret it man - good luck!!

Bassist-Dude
09-22-2010, 07:26 PM
Thanks! I've got basketball season coming up in the middle of November, and my coach said we'll be practicing or playing at least 4, and often 6, days a week. Any suggestions on keeping strength through the basketball season?

Off Road
09-22-2010, 08:09 PM
Like those 20 rep squats. What breathing protocol are you using?

Bassist-Dude
09-22-2010, 11:58 PM
To be honest, I just went for it.
I had no idea what my real 10RM is, so I took a weight I knew I could get for 10 and went for 20. I remember doing the first 10 reps normally, then taking slightly longer between reps after that, and probably 3 to 5 breaths between reps on the last 5 or 6.

Bassist-Dude
09-23-2010, 08:44 PM
Starting Strength: B Day

Unable to squat today, my knees disagreed with something I did in basketball practice on tuesday. Sucks, cause they were feeling fine up until then. However, my elbow feels 100% again and I hit a 1RM PR, which felt awesome. Also threw in some planks and shrugs today.

OH Press
Bar x10
65lbs x8
95lbs x5
105lbs x4
115lbs x3
135lbs x1 --- PR!
135lbs x1 --- Wanted to get it again, but form wasn't as good this time around
120lbs x5
120lbs x4
120lbs x1

Barbell Rows:
Bar x20
95lbs x8
115lbs x5
125lbs x4
135lbs x5
140lbs 3x5

Barbell Shrugs:
135lbs 3x10

Planks
60 second hold w/ 25lbs
30 second hold w/ 25lbs (deep push-up position)
40 second hold w/ 45lbs (reg plank position)


OH Pressing felt awesome today, and I was glad to find I barely lost any strength after not pressing for roughly 2 weeks.

Bassist-Dude
09-25-2010, 07:29 PM
Starting Strength: A Day

Knees were feeling much better today, so I was able to squat. Felt much better form wise than the last squat work out, and with a heavier weight. Hit a 5lbs/Rep PR on the bench today, and that felt great, getting closer and closer to my bodyweight for reps goal. Only slight downer today was deadlifting. My back started getting a slight sharp pain right at the top of either glute, and right above the tailbone area in the middle, so I stopped before giving it the chance to get any worse. Threw in some grip work in place of finishing the DLs.

Squats:
BW x10
Bar x10
135lbs x5
155lbs x4
185lbs x3
205lbs x2
215lbs x1
230lbs 3x5

Bench:
Bar x10
95lbs x5
115lbs x4
135lbs x3
155lbs x2
165lbs x1
170lbs 3x5 --- PR!

Deadlift:
135lbs x5
185lbs x4
205lbs x3

Barbell Holds:
2x15 seconds w/ 225lbs

Weighted Planks:
3x30 seconds with 25lbs

Bassist-Dude
09-27-2010, 10:01 PM
Starting Strength: B-Day

10lbs PR on my Squat! Felt awesome, and easier than I expected. Kinda surprising, seeing as I had fitness testing earlier in the day at school (1.1km run, push-ups, sit-ups). Seems like my Squat form as really clicked since my last workout. It's not perfect, but it feels much stronger now. Also hit a rep/set PR on the OH Press today, and rows really hit my forearms/grips today.

Squats:
BW x12
Bar x10
135lbs x5
185lbs x4
205lbs x3
215lbs x2
230lbs x1
240lbs 3x5 --- PR!

OH Press:
Bar x10
65lbs x5
85lbs x4
95lbs x3
105lbs x2
115lbs x1
120lbs 3x5

Barbell Rows:
Bar x10
95lbs x5
115lbs x4
125lbs x3
135lbs x2
140lbs x1
150lbs x5
145lbs 2x5

Coke
09-28-2010, 09:50 AM
Glad to see you back to the squats and in a groove with 'em...looks pretty good in here bro.

Bassist-Dude
09-29-2010, 10:02 PM
Thanks man! I had another sick workout today, too.

Starting Strength: A-Day

Today started off pretty average, felt sluggish in PE, and my knees were being vaguely annoying. Anyways, got to the gym, and hit TWO huge PRs today. Gotta say, it's probably the best feeling ever.

Squat:
BW x10
Bar x10
135lbs x5
185lbs x4
205lbs x3
225lbs x2
240lbs x1
250lbs 3x5 --- 10lbs PR!

Bench:
Bar x10
95lbs x5
115lbs x4
135lbs x3
160lbs x2
170lbs x1
180lbs x4 --- failed on 5th
175lbs x4 --- Racked before 5th
135lbs x13 --- Decided to mix it up and go for reps.

Deadlift:
135lbs x5
185lbs x4
205lbs x3
225lbs x2
245lbs x1
260lbs x1
275lbs x5 --- 30lbs PR!

Bassist-Dude
10-01-2010, 08:35 PM
Starting Strength: B-Day (Pt 1)

Due to some scheduling mix-ups, I ended up going to the gym solo today, and only doing squats (plus chins, for kicks) and will finish B-Day with my training partner tomorrow. Anyways, on to the good stuff!

Squatted 260lbs today, which means I've added a solid 30lbs to my quat this week - I think I'm finally doing Rippetoe's right!
Only slight negative is that I'm not sitting back on my heels as much as I want on every rep, so I'm going to stay at 260 or so and work on form for a day or two and see how it goes.

Squat:
BW x10
Bar x10
135lbs x5
185lbs x4
205lbs x3
225lbs x2
250lbs x1
260lbs 3x5 --- 10lbs PR!

Chin-ups:
BW 1x4
BW 2x5

Off Road
10-02-2010, 07:24 AM
Squats are climbing...good stuff.

Bassist-Dude
10-02-2010, 07:03 PM
Squats are climbing...good stuff.

Thanks!

Starting Strength: B-Day (Pt 2)

OH press feels like it has stalled slightly, so I'm going to take back by 10-15lbs and throw in a short pause between each rep. Should help with form, and not relying as heavily on the stretch reflex. I've also found Barbell rows don't entirely agree with my torso length. I'm feeling a bit too much stress on my lower back as the weight goes up, so I'll be experimenting with different stances, stretching, and possibly switching over to weighted chins.

OH Press:
Bar x12
65lbs x5
95lbs x4
105lbs x3
115lbs x2
120lbs x1
125lbs x5
125lbs x2 --- Failed on third
120lbs 2x5

Barbell Rows:
Bar x10
95lbs x5
115lbs x4
125lbs x3
135lbs x2
140lbs x1
155lbs 2x5
155lbs 1x7

Weighted Chin-ups:
BW + 10lbs 1x5
BW + 10lbs 1x4

Weighted Planks
60 seconds w/ 25lbs x3

Bassist-Dude
10-04-2010, 09:02 PM
Starting Strength: A-Day

Today's workout went pretty well, two PRs, and more knowledge gained. Took it lighter on the squats today because of fitness testing at school, but other than that, went full out. Result: 5lbs PR on the Bench, and a 10lbs PR on my Deadlift. I'm now at 1.5x my bodyweight for deads, which is pretty sweet. Definitely found some weak areas to work on in that lift as well, after seeing where my form broke down on the last couple reps.

Squats:
BW x10
Bar x10
135lbs x5
185lbs x4
225lbs x3
245lbs x2
250lbs x1 --- (Just to see if I should go 5-10lbs heavier. Decided to play it safe)
250lbs 3x5

Bench:
Bar x12
95lbs x7
115lbs x4
135lbs x3
155lbs x2
165lbs x1
175lbs 3x5 --- PR!

Deadlift:
135lbs x5
185lbs x4
225lbs x3
250lbs x2
270lbs x1
285lbs x5 --- PR!

Bassist-Dude
10-11-2010, 12:40 AM
Program and (Short Term) Goals Update:

Basketball season has started up earlier than expected this year due to a new coach. We're currently practicing on Tuesdays and Wednesdays, and I'm finding that the amount of running we do plus the progressively heavier weights in Starting Strength are gonna burn me out real quick. In turn, I've thrown together a new program that I'll be experimenting until the season gets too busy to go three days a week. As it is now, untested, the programs looks like this:

Upper Body Workout - Monday:
A. Bench press – work to a max set of 5
B. Flat Bench Dumbbell Press – 2 sets of max reps (15-20 first set, same weight both sets)
C. Chin-ups/Pull-ups – 3x5-8 (Add reps until 3x8, then drop reps and add weight)
D. Dumbbell Rows + Facepulls/Rear Delt Flyes – 3/4x8-12
E. Barbell shrugs – 3/4x8-15
F. Dumbbell Curls – 4x10

Deadlift Focus Workout- Thursday:
A. Deadlift – work up to a max set of 5
B. Good Mornings – 3x8
C. Chin-ups/Pull-ups – 3x3 (focus on explosive/full range, from a dead hang)
D. Back Extensions – 2/3x10
E. Calf Raises – 4x20

Friday - Rest

Squat Focus Workout- Saturday:
A. Squats – 3x5
B. Step ups – 3x6-10
C. Glute Ham Raises – 3x8-12
D. Chin-ups/Pull-ups – 5x3 (heavier weight)
E. OH Press: 3x5
F. Planks – 3xTime (Add weight, time)

Sunday - Rest

I basically took the ME Upper Body day from WS4SB because I've had success with that in the past, then created two days around Squats and Deadlifts to keep building those up and work on weak points. Any critiques or suggestions are welcome!

New Short Term Goals:
Short Term = Before basketball season gets busier, around mid November.
Squats: 285 x5
Deadlift: 315 x1-3
Bench: 190-200 x1

That's all for now, here's hoping the new programing works out the way I want it to!

Bassist-Dude
10-14-2010, 07:20 PM
Powerslave: Deadlift Day

I named the program after one of my favourite Maiden songs, cause I wrote it up while on a huge kick. Turns out, it's not too bad a program either, at least so far! It's only temporary, anyways, and it's looking like it will fit well around basketball. Aside from deadlifts, I took today somewhat easy, feeling out what works and what weights I'll be using.

Deadlifts:
135lbs x5
185lbs x4
225lbs x3
250lbs x2
260lbs x1
270lbs x5

Good Mornings:
95lbs x8
105lbs x8
115lbs x8

Weighted Chin-ups:
BW + 20lbs x3
BW + 15lbs 2x3

Back Extensions: 2/3x10
BW x10
BW + 25lbs x10
BW + 35lbs x10

Unilateral Calf Raises:
3x20/leg BW + 40lbs

Only thing that remains to be seen is how my lower back responds to the increase in volume and newly added isolation work. It'll either hate it, or it'll fix up a weak point for me. I'll find out soon enough! :P
I also fixed up my deadlift form a bit today, after reading the "Put your shoulder blades in your pocket" cue. Definitely felt it more in the upper and mid back and lats today. However, I found my grip wasn't great today. I will likely end up throwing in grip work to fix this, if it doesn't shape up soon.

Bassist-Dude
10-16-2010, 09:10 PM
Powerslave - Squat Day

Unfortunately, no squatting actually got done today. The pain in my knees still hasn't left, despite feeling fine the majority of the time. Time to see my Chiro guy again. Also found that jumping into chins every workout isn't the greatest approach, so I'll be making some tweaks to the program. Other notes: I added a pause between reps at the bottom of my OH presses to eliminate bouncing/the stretch reflex. Hopefully it'll help strengthen my sticking point. I'm also feeling chins almost entirely in my bis, so I'm going to read up more on pull-up technique and ways to strengthen those straight away, rather than go from chins into pull-ups.

OH Press:
110lbs 2x5
110lbs 1x4

Glute Ham Raises:
20lbs 3x8

Weighted Chin-ups
BW +15lbs 1x3
+ 15lbs 1x3 (could only get about 2/3 of the way up on these)
+ 5lbs 2x3
+ 5lbs 1x2 (only got half way on the 3rd rep)

Lat Pull Downs:
90lbs x12
100lbs x10
110lbs x8

Weighted Planks:
2x 45sec w/ 45lbs

Oh yeah, my lower back felt fine today, if not more stable and stronger, so it looks like the volume for it on Deads Day shall remain as is. My calves on the other hand... Crazy DOMS at the moment, figures!

Bassist-Dude
10-18-2010, 07:24 PM
Powerslave: Upper Body Day

It's been roughly 2 years since I've done direct arm work. The pump feels weird, man. Aside from my back cramping up on my third barbell bench rep, everything went pretty well, and even the bench was still a 5lbs + 2 rep PR from when I tried maxing out a while back. Looks like I'll be leaving this part of the program as is, with a few minor changes to rep schemes, and switching barbell shrugs to dumbbell.

Bench:
Bar x12
95lbs x5
115lbs x4
135lbs x5
155lbs x3
175lbs x3
185lbs x3 --- PR!

Flat Bench Dumbbell Press:
40lbs 1x17
40lbs 1x14

Chin-ups:
2x5
1x3
straight into Lat Pull Down: 120lbs x3

Dumbbell Rows + Facepulls/Rear Delt Flyes (Superset):
45lbs x8 + 15lbs x5
45lbs 1x8 + 10lbs x8
45lbs 1x8 + 10lbs x10

Barbell shrugs:
155lbs 3x10

Dumbbell Curls:
20lbs x10
25lbs x10
20lbs x8

Bassist-Dude
10-21-2010, 09:09 PM
Powerslave: Deadlift Day

I've figured out exactly where I'm weak in my deadlift, so I'm going to reset and work up again and see how that works. 3x3 chins were really easy, so I'll be adding a rep on each set for the next workout, possibly two reps.

Deadlifts:
135lbs x5
185lbs x5
230lbs x3
250lbs x2
260lbs x1
270lbs x5

Good Mornings:
135lbs 3x8

Chin-ups:
BW 3x3

Back Extensions:
BW + 45lbs 2x10

Machine Standing Calf Raises:
190lbs x20
160lbs x20

Bassist-Dude
10-23-2010, 08:21 PM
Powerslave - Squat Day

This was a good news, bad news sort of workout. The good news was that my knees weren't hurting, I corrected my GHR form, and my OH Press is feeling way stronger now. The bad news is that I have a strange clicking/moving sensation in my left groin that I know shouldn't be there. Rather than risk an injury and set myself back further (especially before basketball season), I had to leave out the squats again today. Absolutely sucks. At least everything else went well.

Squats::
BW x10
bar x10
135lbs x5
185lbs x4
225lbs x3

Step Ups:
135lbs 3x6/leg

Glute Ham Raises:
bw 3x8
10lbs 3x8

Lat Pull Downs:
110lbs 2x8
90lbs x12

Squat Walkouts/Bar Holds
315lbs 2x20~ seconds

Bassist-Dude
10-25-2010, 08:35 PM
Powerslave: Upper Body Day

Huge PR on the Bench today! Feels great after having sucked at the lift for so long. Skipped chins after because my arms were shot, but the rest of the workout was great.

Bench:
Bar x12
95lbs x7
115lbs x5
135lbs x4
155lbs x3
165lbs x3
175lbs x3
190lbs x2 --- Mini PR
200lbs x1 --- Huge PR! :P

Flat Bench Dumbbell Press:
40lbs 2x15

Chin-ups:
1x5

Dumbbell Rows + Facepulls/Rear Delt Flyes (Superset):
50lbs x8 + 12lbs x8

Dumbell shrugs:
70lbs/hand 3x12

Dumbbell Curls:
20lbs 3x10

Bassist-Dude
10-28-2010, 08:38 PM
Powerslave: Deadlift Day

It's looking like this week is gonna be a week of PRs and meeting goals!
I hit another one today, and finally broke the 3 plate barrier with a 315 deadlift! I know it's not incredibly impressive around here, but it felt great. Form wasn't perfect, but it never is on a max lift, and it completely confirmed what I need to work on to throw even more weight on the bar.

Deadlift:
135lbs x5
185lbs x4
225lbs x3
245lbs x2
275lbs x1
295lbs x1
315lbs x1 --- 30lbs PR!

Chin-ups:
BW 3x3
BW 1x4

Back Extensions:
45lbs 3x10

Machine Standing Calf Raises:
150lbs 3x20

Bassist-Dude
10-30-2010, 05:25 PM
Powerslave: Squat Day

I was shooting for 285 x5 to finish off this week of PRs/Goal Reaching, but that didn't quite happen. I did get 285 for two singles, though. I wasn't sure if I hit depth on the first, so I made sure I did on the second. Getting that one up was one hell of a grind though. Squatting in general felt really slow/sticky today, probably related to the Deadlift PR earlier this week. At least my knees are feeling good again! After Squats, I switched out Step-Ups for Front Squats, and found I like them a whole lot more. They'll be sticking around until I've got to revise my programming for basketball season.

Squats::
BW x10
bar x10
135lbs x5
185lbs x4
225lbs x3
255lbs x2
275lbs x1
285lbs x1
285lbs x1 --- PR!

Front Squats
Bar x6
95lbs x5
115lbs x3
135lbs 3x5

Glute Ham Raises:
15lbs 3x8

OH Press:
Bar x5
95lbs x4
105lbs x3
115lbs x2
120lbs x1
125lbs 3x5

Lat Pull Downs:
150lbs x5

Bassist-Dude
11-01-2010, 07:45 PM
Powerslave: Upper Body Day

Forgot my headphones today, and found out listening to the gym music kinda sucks. Oh well, still had a good workout.

Bench:
Bar x21
95lbs x10
115lbs x8
135lbs x5
155lbs x3
170lbs x3
185lbs x3 --- Slight help from spotter on the third, would have still got the rep.
185lbs x1 --- No help after 10 second rest.

Flat Bench Dumbbell Press:
45lbs 1x16
45lbs 1x15

Lat Pulldowns:
150lbs 2x5
130lbs 1x9

Dumbbell Rows + Facepulls/Rear Delt Flyes (Superset):
50lbs x10 + 12lbs x8 -- x1
50lbs x10 + 12lbs x10 -- x2

Dumbell shrugs:
80lbs/hand 2x10
85lbs/hand 1x10

Dumbbell Curls:
20lbs 2x10

Bassist-Dude
11-04-2010, 09:40 PM
Powerslave: Deadlift Day

This may or may not be my last real Deadlift day, depending on how basketball season starts out. As it looks right now, I'll only be able to workout one day a week, possibly two depending on the intensity of practice and game scheduling. I'll figure that out once I'm there.

Deadlift:
135lbs x5
185lbs x4
225lbs x3
255lbs x2
275lbs x1
285lbs 2x3
285lbs 1x2

Chin-ups:
BW 1x4
BW 2x3

Back Extensions:
45lbs 3x10

Machine Standing Calf Raises:
150lbs 3x20

Bassist-Dude
11-06-2010, 08:28 PM
Powerslave: Squat Day

Seeing how basketball season is starting up within the next week, possibly two, today was probably my last heavy Squat day (if not second last), so I figured I should continue with my trend of going full out and testing myself. What does that mean?

20 rep squats!

A 5lbs and 1 extra rep PR on them, too!
I found these much easier than my first experiment with 20 rep squats, but still a good challenge. All the lower back work has definitely been paying off. I'm thinking if I can get one more real leg day in, I'll do another 20 rep day with more weight. Getting 200 x20 would be sick.
Oh yeah, I set a rep PR on OH presses today, too. Felt great!


Squats::
BW x10
bar x10
135lbs x5
155lbs x4
175lbs x3
185lbs x2
190lbs 1x21 --- PR!

Glute Ham Raises:
15lbs 3x8

Lat Pull Downs:
120lbs x10
130lbs 3x8
140lbs x3

OH Press:
Bar x5
85lbs x5
95lbs x4
115lbs x3
120lbs x2
135lbs 1x3 --- 2 Rep PR
135lbs 1x2 --- wanted another 3, only got 2
115lbs 1x5

Bassist-Dude
11-08-2010, 08:02 PM
Powerslave: Upper Body Day

Had fitness testing at school today, and my push-ups were pretty weak then. That more or less carried over to my pressing today, benching just felt off. Will go at it harder next time around. Back part of my workout went really well, however. Forearms felt absolutely fried after. Going to place heavy emphasis on grip work during the basketball season and eliminate that weak point.

Bench:
Bar x21
95lbs x10
115lbs x8
135lbs x5
155lbs x5
175lbs x3
190lbs x1

Flat Bench Dumbbell Press:
45lbs 2x15

Lat Pulldowns:
130lbs x5
140lbs 2x5

Dumbbell Rows + Facepulls/Rear Delt Flyes (Superset):
55lbs x8 + 15lbs x8 -- x3

Dumbell shrugs:
85lbs/hand 3x10

Dumbbell Curls:
25lbs 3x8

Bassist-Dude
11-15-2010, 07:43 PM
Powerslave: Upper Body Day

Skipped my Deadlift and Squat days last week in favour of resting after basketball and giving everything a chance to heal up. Basketball is more or less in full swing now, and it's looking like Friday or Saturday will be my open days for workouts, provided I don't have tournaments or extra practices. Going to focus my in-season training on fixing weak points and maintaining the strength I've already got.

Bench:
Bar x20
95lbs x10
115lbs x8
135lbs x8
155lbs 2x8
135lbs x10

Lat Pulldowns:
140lbs 1x5
110lbs 3x8

Dumbbell Rows:
60lbs 3x8

Dumbell shrugs:
85lbs/hand 3x10

Dumbbell Curls:
25lbs 1x10
25lbs 1x8

Bassist-Dude
11-27-2010, 07:02 PM
In Season Workout

It's been way too long since I did any squatting or deadlifting, so I made a quick trip to the gym today to get some practice in. Once basketball season settles into a rhythm, I'll be able to go more consistently and plan my workouts a bit better.

Squats:
BW x10
Bar x10
135lbs x8
185lbs x5
205lbs x3
225lbs x5

Deadlifts:
135lbs x5
185lbs x5
205lbs x3
230lbs x3

Bassist-Dude
12-13-2010, 07:42 PM
In Season Workout 2

Been way too long since I lifted, so getting in the gym felt great today. My basketball schedule is pretty hectic, but it seems like the more I squat and deadlift, the better my knees and groin end up feeling. This means I've got even more reason to get in the gym, even if I've got to keep the weights lower than I'd like. Also, benching more than I squat in the same workout feels lame... Can't believe people do that regularly :p

Front Squats:
Bar x8
95lbs 3x8

Bench:
Bar x12
95lbs x5
115lbs x3
135lbs x1
145lbs x10
145lbs 2x8

Deadlift:
135lbs x5
185lbs 2x5
185lbs 1x7

Bassist-Dude
12-15-2010, 07:41 PM
In Season Workout 3

After a week of harder strength/fitness focused practices, I've got a much anticipated Christmas break coming up. Definitely going to get in the gym over the break and do some proper lifting.

Chin-ups:
BW 3x5

OH Press:
115lbs 3x5

Static Barbell Holds:
135lbs 3x30seconds

Bassist-Dude
12-17-2010, 08:23 PM
In Season Workout 4

Tried out Goblet Squats today. Love em, found out they hit my lower back really well. Will definitely be using them throughout the season to keep my form up.

Goblet Squats:
45lbs x5
55lbs 1x8
55lbs 1x10

Bench:
Bar x12
95lbs x5
115lbs x5
135lbs x3
145lbs 2x10

Chin-ups:
BW 2x5

Also did a one handed deadlift with 135, just for kicks, wasn't too hard at all.

Bassist-Dude
12-20-2010, 08:46 PM
In Season Workout 5

Worked with Goblet squats a bit more today. I think I'm going to start using them as a warm up, as well as post-squat accessory work. They're definitely helping my form already. On more mixed note, I'm down to 178lbs or so, probably due to basketball season and not eating enough. Definitely got to get my diet inline and get something out of this forced cut. Maybe turn it into a more preferable recomp attempt. :p

Goblet Squats:
55lbs 5x8

Barbell Squats:
Bar x10
135lbs x5
185lbs x5

Deadlifts:
135lbs x5
185lbs 2x5
185lbs x10

Bassist-Dude
01-06-2011, 07:24 PM
In Season Workout 6

Have another basketball game tomorrow, so I took it really easy today. On the upside, my squat form is sticking around, maybe even getting a bit better.

Squats:
135lbs 3x5

Lat Pulldowns:
90lbs x12
100lbs x10
110lbs x8

Dumbbell Bench Press:
25lbs 2x18

Bassist-Dude
01-24-2011, 03:25 PM
In Season Workout 7

I'm noticing that basketball has really done a number on my mobility, and not in a good way. It's probably my own fault for not foam rolling and stretching consistently (read: at all), but I've got some strong clicking going on in my inner hips/adductors group on both legs, as well as some other irregularities. I'm hoping these will clear up with regular stretching and mobility work, if not, it's off to see my chiro/ART guy again :p

Squats:
25lbs x6 (Goblet)
Bar x8
95lbs x5
115lbs x5
135lbs x5
185lbs x3
205lbs x3
225lbs x1

Barbell Rows superset with Push Ups:
(115lbs x6 -- bodyweight x10) x2
(115lbs x12 -- bodyweight x21) x1

Bassist-Dude
01-30-2011, 09:51 PM
In Season Workout 8

This was more a maintenance/form work/learning sort of workout, seeing as I have full week of basketball coming up (game, practices, tournament), so I took it really easy. Cannot wait to start working hard again, however.

Goblet Squats:
35lbs 3x5

OH Press:
45lbs x8
65lbs x8
75lbs x5
95lbs x5
100lbs 3x5

Found I can almost complete a pull-up now, most likely due to losing weight over basketball season. I just can't get the last 3-4 inches to touch the bar to my upper chest at the end of a rep. I think I'm going to start focusing more effort in this area, as it won't have too big of an effect on basketball.

Bassist-Dude
03-15-2011, 12:42 AM
The Return

After taking a rest week post-basketball season, then getting sick the week following, I'm finally back in the gym. It feels great to be squatting again! The general plan now is to get my strength levels roughly back to where they were before the season, while also addressing some critical imbalances and doing more form and mobility work along the way. Once I'm back in the swing of things, I'm thinking I'll start a 20-rep Squat program, or another strength focused program, but with a bit more of a hypertrophy element, or at least a wider range of movements. As awesome as Starting Strength is, 5 total movements are getting tad bit repetitive.

Squats:
Bar x5
95lbs x5
115lbs x5
135lbs x5
155lbs x5
185lbs x5

Barbell Rows:
bar x21
65lbs x8
95lbs 2x8 + 1x12

Bassist-Dude
03-17-2011, 08:13 PM
The Return - Pt. 2

Squats left my hips/glutes area feeling like knots for a couple days, but I was feeling good today, and really missing my old, epic deadlift shins. Kept it pretty minimal, but also put a big focus on proper form, keeping the lats involved with my shoulder blades locked in. Also did a (very, very small) bit of HIIT at a nearby track and loved it. Will have to find a day to program that in.

Deadlifts:
Bar x12
95lbs x10
115lbs x8
135lbs x5
155lbs x5
185lbs x5

HIIT:
400 meters total, half sprinted, half mid jogged, alternated.

Bassist-Dude
03-24-2011, 02:42 PM
The Return - Pt. 3

I'm getting this up a bit late, because it's spring break and all that and I got busy pretty quick.
Anyways, squats are feeling better and better, and I'm already noticing an improvement on my back now that I'm rowing properly.

Squat:
*can't remember warm up*
185lbs 3x5

Barbell Rows
*can't remember warm up*
95lbs 3x12

Bassist-Dude
03-25-2011, 07:34 PM
The Return - Pt. 4

I'm finding that my mobility and flexibility are rather lacking, particularly in my hips/groin area, so it's definitely time to incorporate a more thorough warm-up routine, as well as stretching and foam rolling every day. Hopefully I'll see improvements relatively quickly.

Deadlift:
bar x8
135lbs x5
155lbs x5
185lbs x5
205lbs x5

Front Squats:
bar 3x5

Bassist-Dude
03-28-2011, 05:39 PM
Planning Update

For anyone who's been following, you might've noticed the general brevity/lack of doing much of anything at all in my past few workouts! I plan to end that today, as I finally got around to whipping up a better plan to ease myself back into lifting, get back to my pre-season level, and hopefully address some of my weaknesses at the same time.

As of now, this is how it looks:
- The Focus Lift of the day (Squat, Bench/OH Press, Dead) is done as heavy as possible, everything else is done by feel, but should still be challenging.
- Numbers in brackets are a general warm-up guide

Squat Focus Day - Monday
Squat: (10, 8, 6) 3x3, 1x10
Lunges/Leg Press: 2x12
Good Mornings: 3x8
Calf Raises: 2x20
(Pull-up Work)
Negative Chin-ups, 4 x 2-3
45-degree Bent Over Row, 4 x 10, 8, 6, 12
Wide Grip Pulldown, 3 x 12, 10, 8

Pressing Focus Day - Wednesday
Push-ups: 2x10
Bench / OH Press: (12, 10, 8) 1x5, 2-3 x 8-10 / OH Press
DB Press: 2x8 / DB Bench: 2x20
Reverse Flies: 3x10
Planks: 3x30seconds (Progress to a full minute, then add weight)

Deadlift Focus Day - Friday
Deadlift: (8, 5, 3, 1) 3x5, 1x8
Glute-Ham Raises: 3x8
Back Extensions: 2x10
(Pull-up Work)
Flexed-arm hang, 4 x 15 seconds
Assisted pull-ups, 4 x 8-12
DB row, 3 x 10, 8, 6
Front Squats: 3x10
Farmer’s Walks: 2-4xdistance

The pull-up work was pulled from an article on TNation (yeah, I know, not always the greatest source of info :P) but it looks reasonable enough to me. Other than that, any advice or critiques are very welcome!


Finally, with my competitive sports career pretty much over, I'm going to start making efforts to plan more long-term and not rush anything. After looking back in my journal, I realized I had some pretty unrealistic expectations/goals in relation to the time I gave myself to achieve them. Lesson learned!

Bassist-Dude
03-28-2011, 10:51 PM
Back Under the Bar: Squat Day

Can't speak on the rest of the program, but it's feeling like the Squat day is pretty well laid out for my goals. Feels awesome to be seeing form or strength improvements every workout, again.

Squat:
135lbs x10
155lbs x6
185lbs 3x5
135lbs x10

Barbell Alternating Lunges:
Bar 2x12

Good Mornings:
90lbs 3x8

Calf Raises:
100lbs 2x20

(Pull-up Work)
*Skipped Negative chins because of a shoulder issue, should be cleared up sooner rather than later*

Barbell Rows:
70lbs x10
105lbs x8
115lbs x6
95lbs x12

Wide Grip Pulldowns:
70lbs x12
90lbs x10
110lbs x8

Bassist-Dude
03-30-2011, 08:51 PM
Back Under the Bar: Press Day

Did as much as I can with my shoulder being off a bit still. However, after putting more effort into rows/other back movements, my bench press form is feeling much improved. The shoulder issue also seems to be triggered by overhead or fly type movements, so I should be able to keep benching (carefully, at least) for now. As far as the programming goes, it doesn't feel like I'm doing enough, but I'm going to reserve judgement until I can give 100% on this workout.

Bench:
(forgot warm-up)
125lbs x5
115lbs 1x8 + 2x10

OH DB Press:
25lbs 1x8 + 1x6

DB Reverse Flies
8lbs 1x10 - had two more sets to do, but my shoulder wasn't feeling it.

Planks:
35 seconds x3

Bassist-Dude
04-02-2011, 02:00 AM
Back Under the Bar: Deadlift Day

Deadlift form is taking a while to come back, but it should come around soon enough. I'm finding my back in general is a huge weak point, which I expected. Hopefully this program will address this, if not, I'll make a couple tweaks. My grip is another weakness, but that should come along as well, just have to be patient.

As far as the program goes, I think I'm going to drop front squatting until I'm back into the swing of things, as it might be too much after all the glue, ham, and low-back work. Arm hangs were also really challenging, which was pretty eye opening. Finally, I had to skip assisted pull-ups until I have a means of doing them. Just have to find or order some tension bands first.

Deadlift:
bar x10
135lbs x8
155lbs x5
165lbs x3
185lbs x3
200lbs 3x5
135lbs 1x8

Glute-Ham Raises:
no extra weight 3x8

Back Extensions:
25lbs 2x10

(Pull-up Work)
Flexed-arm hang:
4 x 15 seconds

DB Row:
35lbs x10
35lbs x8
35lbs x6

Farmer’s Walks:
45lbs/hand - 3 x distance (not sure, the gym's track isn't full size or marked off)

Bassist-Dude
04-11-2011, 08:23 PM
Squat Focus Day - Monday

Good News - Bad News workout today. Good news is that my squat form continues to improve, I've figured out a more effective warm-up, and I was able to do lots of upper-back work as my shoulder is starting to feel a bit better. Bad news is that my SI joint feels out again, so my back tightened up real quick and I had to cut my squat workout real short.


Squat:
bar x8
135lbs x10
155lbs x8
175lbs x6
185lbs x1

Barbell Lunges
Bar 1x12
95lbs 2x6

Good Mornings:
95lbs 3x8

Calf Raises:
110lbs 2x20

(Pull-up Work)
Negative Chin-ups:
4 x 3

Barbell Row
95lbs x10
105lbs x8
115lbs x6
105lbs x12 - pretty rough reps on this set, form wise.

Wide Grip Pulldown
80lbs x12
100bs x10
120lbs x4/110bs x4 - This set was pretty much a gong-show, but also another lesson learned.

As a side note, the pull-up work is just killing my grip, which is awesome, as that is a weakness that I really want to bring up to par.

Bassist-Dude
04-13-2011, 07:44 PM
Back Under the Bar: Pressing Day

My shoulder is feeling a lot better, but my chest/collarbone/upper back still feel out-of-whack. Oh well. On another note, my wrist strength seemed to fail long before my actual pressing strength did today. Anyone have any ideas on why that might have been? I also tried out face pulls today, and prefer them a ton to reverse flies, so they'll be switched in to the program.


Push-ups:
2x10

Bench:
bar x12
95lbs x10
105lbsx8
125lbs x3
135lbs 1x5
120lbs 1x10 - 1x8 - 1x6

DB Press:
25lbs/arm 2x8

Face Pulls:
27.5lbs 3x10 (cable machine has odd weigh stacks)

Planks:
3 x 60 seconds

Bassist-Dude
04-15-2011, 07:11 PM
Back Under the Bar - Deadlift Day

Still haven't found a way to do assisted pull-ups at my gym yet, so I have to make sure I get to ordering some bands soon. I ended up subbing them out for pulldowns.. Other than that, this was a pretty good workout.


Deadlift:
bar x8
135lbs x5
155lbs x3
185lbs x1
195lbs 3x5

Glute-Ham Raises:
10lbs 3x8

Back Extensions:
25lbs 2x10

(Pull-up Work)
Flexed-arm hangs:
4 x 15 seconds

Lat Pulldowns
120lbs 2x8
110lbs 2x8

DB Rows
45lbs 1x10, 1x8, 1x6


Farmer’s Walks:
35lbs 4 x distance

Bassist-Dude
04-18-2011, 09:06 PM
Back Under the Bar: Squat Day

Funny enough, I didn't actually get to do any squatting today. I managed to pull/strain/do something to my left hammy last night or so, and it was bothering me all day. No idea what it was, cause it was fine over the weekend and after my last WO. Oh well. I did get a chance to confirm a theory I've had, which is that my quads are lagging rather far behind my P-chain strength (unlike the usual other way around), due to not bending them much for almost 2 years (recurring knee tendinitis = a reluctance to do any sort of quad involved movement).

Leg Press: (Weights listed by plate total, no idea how much the sled weighs)
90 x12
180lbs 3x10

Calf Raises:
110lbs 3x20

(Pull-up Work)

Negative Chin-ups:
4 x 3

Barbell Row: (did these with a just-outside-shoulder-width underhand grip, and felt they were a lot more effective. Might experiment with overhand, but definitely not going to continue pulling with my bench spacing)
95lbs x10
115lbs x8
125lbs x6
115lbs x12

Wide Grip Pulldown
85lbs x12
100lbs x10
100lbs x8

Bassist-Dude
04-20-2011, 07:05 PM
Back Under the Bar: Pressing Day

Not too much to note today, other than my bench felt fine this time around. I remembered an old cue I read a while back, "push your self into the bench/away from the bar" and it helped a ton with keeping the lats tight and I got quite a few more reps out of it.

Push-ups:
2x10

Bench:
bar x12
95lbs x10
115lbsx8
145lbs x5
120lbs 1x10 - 1x12
125lbs 1x10

DB Press:
30lbs/arm 2x8

Face Pulls:
32.5lbs 2x10
37.5lbs 1x10

Bassist-Dude
04-26-2011, 09:53 PM
Back Under the Bar: Squat Day

Got my back fixed up, and rested over the Easter weekend. Result? Best squat session in months! Felt so good to break 200 today, without any pain or form issues. Won't be long till I'm making really progress again.

Squats:
45 x10
135lbs x8
155lbs x6
185lbs x4
205lbs x3
215lbs x3
225lbs x3

Leg Press: (weights by plate, no idea on sled)
90lbs x12
140lbs x16
160lbs x12

Good Mornings:
115lbs x8
105lbs 2x8

Single Leg Calf Raises:
40lbs /leg 2x20

Bassist-Dude
04-28-2011, 10:43 PM
Back Under the Bar: Pressing Focus Day

Around the start of this week, I tweaked my right shoulder somehow while sleeping. It felt fine enough during warm ups and push-ups, but started giving me a bit of trouble on the benching. I did a couple tests at home (youtube learning ftw) and it doesn't seem like an impingement, but I'm not sure what else it could be. Feels like it's in the front of the shoulder, closer to the bicep than to the pec. Hopefully it'll be gone soon enough, or at least isn't a major problem, cause it didn't hurt at all last week.

Push-ups:
2x12

Bench:
Bar x12
100lbs x10
115lbs x8
135lbs x3
155lbs x3
-Stopped here, before the 3x10 sets

DB OH Press:
25lbs 2x8

Reverse Cable Flies:
15lbs 2x10

Face-pulls:
45lbs 3x10

Planks:
60s x3

Bassist-Dude
04-30-2011, 07:21 PM
Back Under the Bar: Deadlift Day

Finally got a chance to get a pulling day in, and I decided to try out sumo deadlifts on a whim. Let me tell you, best impulse decision of my lifting career! With my short arms/legs and longer torso, the leverages for sumo felt a ton better than for regular. It also tore a couple layers of skin off my shins, so I've got a great case of deadlift shin now. Feels great to be getting back in the swing of things.

Deadlift:
Bar x10
135lbs x8
155lbs x5
185lbs x3
205lbs x1
215lbs 2x5
215lbs 1x10 (lost track of reps on this set, oh well :p)

Glute Ham Raises ssw/ DB Curls:
15lbs 3x8 - 20lbs /arm 2x8, 1x10

Back Extensions:
25lbs 2x10

Bassist-Dude
05-02-2011, 07:38 PM
Back Under the Bar: Squat Day

Apparently, listening to impulses every now and again isn't a terrible idea! Decided to try out 5x5 for my work sets today, and it went great. I suppose it could even be called a Rep PR. It was also much easier than I expected, so it looks like my strength is starting to come back pretty quickly. Feels amazing to be getting back into the groove.

Squats:
Bar x12
135lbs x8
165lbs x6
185lbs x3
205lbs 4x5
205lbs 1x7

Good Mornings:
95lbs 1x8
115lbs 2x8

Single Leg Calf Raises:
45lbs /side 2x20

Farmer's Walks:
45lbs 3x distance (Have really gotta figure out how far I'm walking, sometime)

Bassist-Dude
05-05-2011, 07:12 PM
Back Under the Bar: Deadlift Day

I've definitely got to get some shin guards or something. I love pulling sumo, but the knurling on the bar ends up directly where the skin is thinnest on my shins, and as hardcore as bleeding all over can be, it's really not the greatest in a public gym, nor do the scabs look very appealing :p
Also, it feels like my SI joint is out again. I've really gotta figure out why it keeps bugging me.

Deadlifts:
45lbs x10
135lbs x8
165lbs x5
185lbs x3
205lbs x1
210lbs x5
215lbs x5
220lbs x5

Glute Ham Raises:
15lbs 3x5

Barbell Rows:
95lbs x12
105lbs x8
115lbs 3x5

Face Pulls:
32.5lbs 2x10

Off Road
05-05-2011, 10:21 PM
Lot of good quality heavy lifting. Keep it up.

Bassist-Dude
05-05-2011, 10:27 PM
Lot of good quality heavy lifting. Keep it up.

Thanks! It feels great to be moving iron again, and without any goal to rush towards, like basketball season or some such interruption.

Bassist-Dude
05-16-2011, 07:15 PM
Back Under the Bar: Squat Day

Really enjoying 5x5 for squats so far,but they've been pretty easy, so I'm gonna try adding 10lbs a week rather than 5. My SI joint is apparently still out of whack, even though it felt fine for my week off (school Grad retreat), definitely a reminder to finally get started on daily stretching and mobility work. Also switched up two things:
1) Going to do Reverse Alternating Lunges, which I found work way better for me than regular lunges.
2) Switched reps on calf training to 4x10, rather than 2x20. It let me focus more on not bouncing and getting a good, full ROM.

Squats:
Bar x10
135lbs x8
175lbs x6
190lbs x3
210lbs 5x5

Good Mornings:
135lbs 3x8

Reverse Alt. BB Lunges:
95lbs 1x8/leg

Single Leg Calf Raises:
45lbs /side 4x10

Bassist-Dude
05-18-2011, 06:56 PM
Back Under the Bar: Pressing Day

Well, it's about time! I missed my last two pressing workouts, so it's been roughly two weeks (three if you count a lame workout before the missed ones) since I've done any sort of pressing. On the bright side, it was a great workout, and I pinpointed my shoulder/collarbone pain a bit better, should hopefully be able to get that sorted out soon.

Bench:
bar x12
95lbs x10
115lbs x8
125lbs x5
135lbs x1
145lbs x5
125lbs x10
125lbs x6

OH DB Press:
35lbs x5
25lbs 2x6

Reverse Cable Flies:
7.5lbs/side 4x10

Face Pulls:
32.5 x10
27.5 x10
27.5 x18

Planks:
3 x 60 seconds

Bassist-Dude
05-24-2011, 07:12 PM
Back Under the Bar: Deadlift Day

I've solved my deadlift shin problem with soccer socks and 1/8th inch thick rubber strips, and as a result, had a great session today. Now I just have to tweak form a bit to prevent smashing the bar into my inner knee every rep, and I'm good to go. The home-made guards should work fine as a temporary solution, that's for sure. Other note: After reading up more on proper barbell rowing, I tried them out today and felt a huge difference from how I used to do them. I was already considering a significant increase in back training (Left lat is particularly lagging), so this is all the more encouraging towards taking that path. Hitting my biceps more (have barely trained them at all, really) and making them grow a bit more is a welcome side-effect as well!

Deadlift:
Bar x10
135lbs x8
165lbs x5
190lbs x3
210lbs x1
225lbs 3x5

Glute Ham Raise:
10lbs 3x8

Barbell Rows:
45lbs x12
65lbs x10
95lbs 4x8

Back Extensions:
No extra weight 2x10

Bassist-Dude
05-28-2011, 01:28 AM
Back Under the Bar: Squat Day

Excellent workout today. My warm up went really well, and I ended up doing 5lbs more than the planned 220 I was going to use for squats. Felt awesome to finally be moving two plates again, and for a set PR too! I'm also loving reverse lunges, as they totally alleviate any knee pain I had with regular lunges.

Squats:
45lbs x10
135lbs x8
175lbs x6
195lbs x3
205lbs x1
225lbs 5x5 -- 2 set PR!

Alternating Reverse Lunges:
95lbs x8/leg
105lbs x8/leg
110lbs x8/leg

Good Mornings:
2x8 115lbs

Single Leg Calf Raises
45lbs 4x10/leg

Off Road
05-28-2011, 07:51 AM
Big leg day. Congrats on the PR.

Bassist-Dude
05-30-2011, 06:53 PM
Big leg day. Congrats on the PR.

Thanks! It's an awesome feeling to be making progress again.

Back Under the Bar: Pressing Day

Another good workout today. Fixed up a few issues with my bench form and saw an immediate difference, and also found a few weaknesses to work on (Upper body strength in general, but triceps and shoulders specifically). Will definitely play a part in the next program I move into.

Push-ups:
3x10

Bench:
bar x12
85lbs x12
100lbs x10
115lbs x8
135lbs x5
155lbs x4
125lbs x10
125lbs x7

DB Press:
25lbs x8
35lbs x5

Cable Reverse Flies:
10lbs x10/arm
15lbs 3x10/arm

Face Pulls:
25lbs x10
35lbs x10
45lbs 3x10

Chin-Ups:
bodyweight 2x3

Bassist-Dude
06-03-2011, 07:39 PM
Back Under the Bar: Deadlift Day

Sumos are going pretty well, I just have to tweak my form a bit more to resolve the occasional bar-on-knee collision, alleviate as much shin-shaving as possible (Ripping off scars is getting old :p). I've also gotta work on grip strength, as double-overhand was near-failure around the 4th rep of my second work set. Mixed grip worked fine after I switched over. Other than that, I had another awesome workout.

Deadlifts:
bar x10
135lbs x8
185lbs x5
205lbs x3
225lbs x1
235lbs 3x5

Glute-Ham Raises:
10lbs 3x8

Barbell Rows:
bar x10
95lbs x8
115lbs 3x5
135lbs x5

Lat Pull-Downs + Stability Ball Push-Ups:
100lbs 4x8 + bodyweight 4x10

DB Curls:
15lbs 2x10

Bassist-Dude
06-19-2011, 08:31 PM
Today I Realized: I Need To Do More Cardio

The title pretty much says it all. After having done very little to no running since the end of basketball season (around mid-February or early March), my cardio is pretty much shot, as I found out today. Seeing as improving it can only help my lifts, as well as serve as a good way to do some active recovery, I've decided to start working on it at least once or twice a week with running and swimming. My short term running goal will be to ease myself into doing HIIT style training, while my swimming goals mostly revolve around relearning proper form (took swim lessons ages ago) and building up endurance.

Today I both swam and ran, just to get a feel for both.
In total, I jogged/ran 400m x3-4 with rests in between, and swam a total of around 800m, 100m at a time, with varying rest intervals.

Once I get the hang of all this, I'll start tweaking the rest intervals and distances to better suit my goals. Gotta start somewhere, though!

Bassist-Dude
07-07-2011, 09:21 PM
Update

Well, today was the first quick trip to the gym in pretty much a full month. Life really seems to have a way of throwing things at you to keep you outta the gym! Grad, sick for a week and a half, house sitting, etc. Definitely should've done some stretching and such even if I couldn't lift, but oh well, another lesson learned!

Anyways, speaking of lessons learned: I've come to the conclusion that my back is severely lacking in strength, and that I also need/want to start getting good at bodyweight movements like pull-ups, pistol squats, and push-ups. Reason #1 being that they are obviously beneficial in a whole bunch of ways. Reason #2 is that I'm headed to Spain for about 3 weeks in August, and won't have any gym access! In order to minimize strength loss, and maybe even make progress in some areas, I figured I should learn a few basic bodyweight movements that I can do wherever I end up.

Finally, a summary of the quick, light workout I did today:

Squats:
Bar x8
95lbs x8
115lbs x8
135lbs x8

Scapular Retractions (Pull-up Grip):
3x10

DB Bench:
15lbs x10
25lbs x12

Pistol Squats:
(Started with a high box, worked down to just above parallel over three sets)
3x8 /leg

Chest Supported Row:
45lbs x8
90lbs x5

Bassist-Dude
07-13-2011, 10:05 PM
Update II

Still not going to the gym consistently, have got to fix that to make the best use of my time before I'm off to Spain. Either way, this was another lighter-but-still-productive workout. I sharpened up my bench form a bit, and figured out what I was doing wrong with DB shoulder presses. I also discovered that my grip strength drops like you wouldn't believe after any sort of break, oh well, better to know than not.

Scapular Retractions:
4x10

Bench:
bar x12
95lbs x12
115lbs x10
135lbs 2x8
135lbs 1x6

Deadlift:
bar x10
135lbs 3x10

DB Shoulder Press:
20lbs x10
30lbs x8
35lbs x6

Pistol Squats:
(To parallel level box)
1x8 /leg

Bassist-Dude
07-19-2011, 05:09 PM
Update III

I've developed an odd pain around my right collarbone, towards the neck, that seems to be affected by how/where I move my shoulder. It's intriguing, but also annoying. Doesn't seem like it'll effect training, so no real problem there, yet.

I also discovered that I enjoy Chest Supported Rows a fair bit. Will definitely be including them in my training in the future, as I feel they hit a lot of my weak points.

Finally, after looking back over my training, I've realized that despite looking somewhat decent/pretty big (in comparison to my friends/social circle), my back is embarrassingly weak due to very little focus on pulling movements/performing the pulls I did do properly. On the upside, I tended to neglect pushing a fair bit as well, so I'm not ridiculously inwardly-rotated, and I figure that bringing up my back should help boost my pushing numbers, too.

Squat:
bar x10
95lbs x10
135lbs x8
155lbs x6
185lbs x3
205lbs x5

Glute-Ham Raises:
1x8

Scapular Retractions:
1x10

Chest Supported Rows:
45lbs x10
70lbs 2x8

Bassist-Dude
07-21-2011, 11:49 PM
Update IV

Well, I've got just over a week until I leave for Europe, so there won't be any last minute programming changes or anything. I'll do the best I can over there with bodyweight stuff and stretching, and hope I don't lose too much strength over the 3 week trip.

Scapular Retractions:
x15
2x10

Bench:
Bar x12
95lbs x8
115lbs x6
135lbs x3
155lbs 2x3
135lbs x5

Deadlift:
Bar x10
135lbs x8
185lbs x6
205lbs x3
225lbs x1

Chin-Ups:
bw x3

Lat Pull Downs:
100lbs 2x8

OH Press:
Bar 3x8

Bassist-Dude
08-29-2011, 11:20 PM
Restart Three:

Well, I'm back in a very familiar situation :P
Once again derailed by some life event or another, I haven't been in the gym for about two months, and its definitely time to get more serious and focused in the gym.

Ran through some small stuff and lighter loads today, decided to try out a more powerlifting oriented squat just to see what it's like, worked on OH Presses a bit, and experimented with bent-over rows.

The rest of this week will be spent getting back into the swing of things, and the first full week of September will be when I start back up properly, likely with some progress pics this time around.

Bassist-Dude
09-12-2011, 09:15 PM
I'm going to skip the long-winded excuses for why I haven't been going consistently and actually focus this part on training plans this time!

Trying to decide on a proper program at the moment, and it's really coming down to whether or not I want to go for hypertrophy or strength. Once I get my mind made up on that, I think committing to consistency will be a lot easier, as even today it felt great to be back in the gym.

What I do know, however, is that back training is going to be a huge focus, as well as improving my lower body flexibility and mobility.

Squats:
bar x10
95lbs x8
115lbs x8
135lbs x10

DB OH Press:
15lbs x12
20lbs x10
25lbs 3x8

Seated Cable Rows:
50lbs x12
70lbs x12
90lbs x12

Glute Bridges:
no weight x10
15lbs x10
25lbs x10 + 30 second hold on the last rep.

Bassist-Dude
09-19-2011, 06:25 PM
Last week (Thursday, if I remember correctly):

Bench:
*forgot warm-up*
135lbs 3x5

DB Rows:
15lbs x10
25lbs x10
30lbs 3x10

Goblet Squats:
45lbs 3x8

today:

Squats:
45lbs x10
95lbs x8
145lbs x8
175lbs x3
185lbs x1
215lbs x3
225lbs x1

Incline Press:
45lbs x12
95lbs 3x6

DB Rows:
30lbs x10
35lbs 3x10

I tried out incline presses today instead of regular benching/OH pressing, and for whatever reason, I felt it a whole lot more in my chest and triceps. Felt much better than regular benching, which I always seem to have trouble with.

Coke
09-20-2011, 12:30 PM
Right idea bro, just keep taking it one day at a time and make sure to get some work in, that's really all you need to do

Bassist-Dude
10-05-2011, 10:50 PM
Well, I'm settled (more or less) into the University life at last, so now it's time I finally get back to lifting like I mean it!

After bouncing back and forth on my goals, I've decided on a long term plan.

Stage 1: Bulk and gain as much size/strength as I can through the Winter
Stage 2: Cut through Spring
Stage 3: Have an awesome Summer
- Repeat as needed!

It's not the most detailed or impressive of plans, but it's far better than my previous "Well, I'll just try and get as strong as I can before basketball, then hope I keep my gains through the season" hack-job. I'm sick of having my mini-gut hanging around, but I figure it should be easy enough to hide through the winter, and there's no point in getting shredded if I'm going to be bundled up all the time anyways! :p

As far as programming goes, I looked into HCT-12 and I really liked the auto-regulation aspect of it (which should be useful for getting back into training), as well as the variety of movement choices. I'm well aware of the benefits of SS for beginners (which I still definitely am), but having been on and off that program so many times (due to my own poor long-term planning/consistency) that I am absolutely bored of it, and need a break. I also feel I have a bunch of weaknesses that SS wasn't addressing quite as well as I'd like, and I simply want to try something new and different to expand my knowledge base and learn more about how my body responds to different types of stimulus.

Long story short, I'm going to be starting on a Bulk phase for the next 5 months (Oct-Feb) and following the HCT-12 program, starting this Friday!

Hopefully I'll get around to taking some progress pictures soon for future reference/progress gauging, too.

Bassist-Dude
10-07-2011, 09:13 PM
HCT-12

As of this first workout, I'm rather enjoying the HCT-12 system. It also seems like it'll become more effective as I get back to my previous strength levels and then progress from there, so that's a huge bonus.

Pull-Down:
50lbs 2x6
80lbs x6
100lbs x6
110lbs x6
120lbs x6 + 2-2-2

One-Arm DB Row:
20lbs x6
30lbs x6
40lbs x6
45lbs x6 + 2-2-2

Incline Bench:
45lbs x6
90lbs x6
115lbs x6
125lbs x6 + 2-2-2

Standing DB Press:
20lbs/side x6
30lbs/side x6
40lbs/side x6 + 2-2-2

Close-Grip Bench:
45lbs x6
65lbs x6
90lbs x6
115lbs x6 + 2-2-2

Bassist-Dude
10-10-2011, 06:18 PM
HCT-12

I discovered another bonus to this program, at least for the moment. It takes much less time than my previous workouts, which is awesome, cause it leaves more time for studying and such, and it'll be easier to get it in around school and work schedules.

Pull-Down:
50lbs x6
80lbs x6
100lbs x6
120lbs x6 + 2-2-2

One-Arm DB Row:
25lbs x6
35lbs x6
45lbs x6 + 2-2-2

Incline Bench:
45lbs x6
90lbs x6
115lbs x6
125lbs x6
135lbs x6 + 2-2-2

Standing DB Press:
25lbs/side x6
35lbs/side x6 + 2-2-2


Close-Grip Bench:
45lbs x6
75lbs x6
90lbs x6
120lbs x6 + 2-2-2

Bassist-Dude
10-12-2011, 06:31 PM
HCT-12

Managed to make my hip/inner groin/hip flexor area make a wonderful popping feeling (and I assume noise, but I had my iPod going) on the last rep of my working set, before the clusters, so that put a quick end to squatting for the day. It didn't hurt very much at the time, and not too badly afterward. Walking feels fine, but the drive home seemed to aggravate it with the gas/brake motions. Hopefully this isn't too serious, and I can get back to squats/deads soon enough. It is yet another reminder that I've got a load of flexibility/mobility/stretching/foam rolling work to be doing for my lower body. Off to my chiro/ART guy again, I suppose.

Squats:
45lbs x6
90lbs x6
115lbs x6
135lbs x6
160lbs x6
185lbs x6
205lbs x6 - skipped clusters.

RDLs:
Skipped due to the hip popping, and I could feel my lower back starting to tighten up real quick.

Machine Calf Raises:
50lbs x6
70lbs x6
90lbs x6
100lbs x6 -2-2-2

Woodcutters:
7.5lbs x6 /side
12.5lbs x6 /side
17.5lbs x6 /side

Bassist-Dude
10-14-2011, 02:54 PM
HCT-12

The upper body portions of HCT-12 are going quite well, and I'm really enjoying how much quicker I'm getting in and out of the gym, while still getting quality work done.
On a side note, my groin/hip is feeling a lot better than it did two days ago.

Pull-downs:
50lbs x6
70lbs x6
90lbs x6
110lbs x6
120lbs x6
130lbs x6 -2-2-2

Barbell Rows:
45lbs x6
90lbs x6
100lbs x6
115lbs x6
125lbs x6 2-2-2

Flat DB Bench:
25lbs x6
35lbs x6
45lbs x6
55lbs x6 2-2-2

Barbell Press:
45lbs x6
65lbs x6
90lbs x6 2-2-2

Modified Dips (feet on a bench):
bodyweight x6 -2

Dips seemed to bother my shoulders a bit, and I had a bit of clicking/odd feelings going on with some of the other shoulder movements, so I'll have that looked at when I see my chiro guy tomorrow. Other than that, another awesome workout.

Bassist-Dude
10-19-2011, 05:15 PM
HCT-12

The groin/hip/whatever it is injury is still bothering me. It has little to no effect on daily life, but it definitely isn't safe to squat on and lets me know quite clearly when I try. Patience is key, I suppose. Anyways, the rest of my workout went quite well, and I'm finding I love pulling movements more and more.

Squats:
skipped due to injury

RDLs:
45lbs x6
90lbs x6
115lbs x6
135lbs x6
155lbs x6
165lbs x6 -2-2-2

Machine Calf Raises:
50lbs x6
70lbs x6
90lbs x6
110lbs x6
130lbs x6
150lbs x6
170lbs x6
190lbs x6 2-2-2

DB Curls:
15lbs x6
25lbs x6
30lbs x6 -2
25lbs -2-2

Woodcutters:
10lbs x6 /side
15lbs x6 /side
25lbs x6 /side
45lbs x6 2-2-4 /side

Bassist-Dude
10-21-2011, 01:59 PM
HCT-12

Another good workout today, making steady progress with my upper body strength.

Pull-downs:
50lbs x6
70lbs x6
90lbs x6
110lbs x6
130lbs x6 -2-2-2

Barbell Rows:
45lbs x6
90lbs x6
115lbs x6
135lbs x6
145lbs x6 2-2-2

Flat DB Bench:
20lbs x6
30lbs x6
40lbs x6
50lbs x6
60lbs x6 2-2-2
(getting the weight into the proper position is getting trickier. I'm thinking it's time to get a spotter, or find a better way to get set up.)

DB Press:
20lbs/hand x6
30lbs/hand x6
40lbs/hand x6 2-2-2
(There was no place to do proper barbell presses, oddly enough, so I used dumbbells instead)

Bassist-Dude
10-24-2011, 06:14 PM
HCT-12

Another good workout, nothing in particular to note. All is going well, no significant or noticeable upper body pain or malfunctions, which is awesome. I should start doing a better warm-up however, as it would definitely help keep things that way.

Pull-Down:
50lbs x6
70lbs x6
90lbs x6
110lbs x6
130lbs x6
140lbs x6 + 2-2-2

One-Arm DB Row:
25lbs x6
35lbs x6
45lbs x6
55lbs x6 + 2-2-2

Incline Bench:
45lbs x6
90lbs x6
115lbs x6
135lbs x6 + 2-2-2

Standing DB Press:
20lbs/side x6
30lbs/side x6
40lbs/side x6 + 2-2-2

Close-Grip Bench:
45lbs x6
65lbs x6
90lbs x6
115lbs x6 + 2-2-2

Bassist-Dude
10-26-2011, 07:15 PM
HCT-12

"The groin/hip/whatever it is injury is still bothering me. It has little to no effect on daily life, but it definitely isn't safe to squat on and lets me know quite clearly when I try. Patience is key, I suppose. Anyways, the rest of my workout went quite well, and I'm finding I love pulling movements more and more." - Last week's leg day.

That about sums up today's workout exactly.

The injury had been feeling better/generally unnoticeable for the last week or so, and didn't even show any signs of being a problem during my warm-up. Put an empty bar on my back, however, and that all goes south real quick. I was on my 10th rep of my first warm-up set, and I have no idea what happened (form was feeling/looking much better due to a better warm-up program), but I don't think I've experienced a pain so instant/brief and sharp before. Time to find a good physiotherapist.

On the upside, 10lbs PR on RDLs, and using a hook-grip to boot! If I keep progressing at this rate, I'll be RDLing what I used to squat/deadlift pretty soon. Plus, bringing up hammy strength is never a bad thing.

Squats:
skipped due to injury

RDLs:
45lbs x6
90lbs x6
115lbs x6
135lbs x6
155lbs x6
175lbs x6 -2-2-2

Machine Calf Raises:
50lbs x6
70lbs x6
90lbs x6
110lbs x6
130lbs x6
150lbs x6
170lbs x6
190lbs x6 2-2-2

DB Curls:
15lbs x6
25lbs x6
35lbs x2
30lbs x6 -2ish
25lbs -2-2
(Won't lie, these got ugly. I think I'm going to scale back the weight until I'm not cheating on form at all, or possibly switch to preacher or BB curls and see how those work for me. I've done very, very little bicep work over my career, so they're definitely lagging)

Kneeling Cable Crunches:
12.5lbs x6
27.5lbs x6
37.5lbs x6
47.5lbs x6
52.5lbs x6 -2-2-2

Bassist-Dude
10-31-2011, 07:10 PM
HCT-12

Two entries today, as I forgot to log Friday's workout.

Friday:

10lbs row PR today! Was stoked. Back is slowly starting to catch up.

Pull-downs:
50lbs x6
70lbs x6
90lbs x6
110lbs x6
130lbs x6
140lbs x6 2-2-2

Barbell Rows:
45lbs x6
90lbs x6
115lbs x6
135lbs x6
145lbs x6
155lbs x6 2-2-2

Flat DB Bench:
20lbs x6
30lbs x6
40lbs x6
50lbs x6
60lbs x2

Barbell Press:
45lbs x6
65lbs x6
90lbs x6
100lbs x6
(couldn't get the clusters after this, at least not within the 30sec rest period. Decided to play it safe and not force things. Shoulder health is a finicky thing as it is.)

Monday (Today):

Great workout today - a 10lbs PR on my Incline Bench and 5lbs PR on Close Grip! - but I'm feeling like I should deload next week. Also, unrelated to today's workout, but not being able to squat/deadlift is really getting to me. Injuries suck.

Pull-Down:
50lbs x6
70lbs x6
90lbs x6
110lbs x6
130lbs x6
140lbs x6 + 2-2-2

One-Arm DB Row:
25lbs x6
35lbs x6
45lbs x6
55lbs x6 + 2-2-2

Incline Bench:
45lbs x6
90lbs x6
115lbs x6
135lbs x6
145lbs x6 + 2-2-2

Standing DB Press:
30lbs/side x6
40lbs/side x6 + 2-2-2

Close-Grip Bench:
45lbs x6
65lbs x6
90lbs x6
115lbs x6
125lbs x6 + 2-2-2

Bassist-Dude
11-02-2011, 06:45 PM
HCT-12

Solid workout today. Replaced squats with Leg Presses so I could get some quad work in, seemed to go pretty well. Gonna stick with this for a while, don't want to risk anything with the leg/groin/hip. Also hit a 10lbs PR on RDLs, jumped straight from 135lbs to 185lbs 'cause I was feeling good and it paid off. Grip strength looks like it'll be a limiting factor before hammy strength, though. If it keeps up well enough, I won't switch anything around, but if it becomes a problem, I'll probably start adding in some extra grip work. Lastly, I must confess. I broke a major gym law and curled in the squat rack today. Technically, it was the outside of a power rack, but the principal is the same :p at least I was the only one lifting at the time, and in a small hockey training facility.

One note: I have no idea how much the sled weighs for the leg press I used. I know it wasn't weightless, and the person whose facility I was training in said it feels like it's around 150lbs without any weights on it, but I'm not entirely sure about that.

Leg Press:
Sled + 20lbs x6
Sled + 50lbs x6
Sled + 90lbs x6
Sled + 140lbs x6
Sled + 160lbs x6
Sled + 180lbs x6
Sled + 200lbs x6 + 2-2-2
(Keeping in mind the note above, my top weight could have been anything from 200lbs to 350lbs)

RDLs:
45lbs x6
90lbs x6
115lbs x6
135lbs x6
185lbs x6 -2-2-2

Leg Press Calf Presses:
Sled + 90lbs x6
Sled + 140lbs x6
Sled + 180lbs x6
Sled + 270lbs x6
Sled + 300lbs x6 + 2-2-20
(Same goes here, also not sure how effective using it for calf presses was, but it was the only place to do them. Top set could be anywhere from 300lbs to 450lbs. The 20 is also not a typo. I must go heavier on calves, regardless of weight :P)

BB Curls:
45lbs x6
60lbs x6
70lbs x6 -2-2-2

Ab-Wheel Rollouts:
Played around with these a bit, will be switching to them from woodchoppers.
3 sets of 6

Bassist-Dude
11-04-2011, 03:27 PM
HCT-12

Pretty solid workout, but I'm looking forward more to tomorrow and seeing if I am able to deadlift or not. Leg has been feeling decent, and I feel the need to go all out on something before my deload week.

Pull-downs:
60lbs x6
80lbs x6
100lbs x6
120lbs x6
140lbs x6 + 2-2-2

Barbell Rows:
45lbs x6
90lbs x6
115lbs x6
135lbs x6
155lbs x6 + 2-2-2

Flat DB Bench:
25lbs x6
35lbs x6
45lbs x6
55lbs x6 + 2-2-2

Barbell Press:
45lbs x6
65lbs x6
95lbs x6 + 2-2-2

Bassist-Dude
11-05-2011, 07:14 PM
HCT-12

Resting the leg won't cut it, it seems. Felt fine again during warm ups, was fine for the first two sets of Front Squats, and then tweaked again on the third rep of my third warm-up set. Something also seems off in my shoulders, like they're out of position or imbalanced or something of that sort, but I don't know for sure. Either way, next week is deload week, so maybe that'll sort a few things out. Also on the upside, I found a use for those fixed-weight barbells in the gym... No need to curl in the squat rack for a while!

Front Squats:
45lbs x6
95lbs x6
115lbs x3

Deadlifts:
skipped, injury

Machine Calf Raises:
100lbs x6
120lbs x6
140lbs x6
160lbs x6
180lbs x6
200lbs x6
220lbs x6 + 2-2-2

Barbell Curls:
45lbs x6
55lbs x6
65lbs x6 + 2-2-2

Barbell Rollouts:
bodyweight x6 + 2-2-2

Bassist-Dude
11-09-2011, 05:56 PM
HCT-12

First proper Deload workout today (Monday was a session spent with a hockey training I've been shadowing for school, and that kicked my butt more than it was a deload :p) and it went pretty smoothly. My SI joint is frustrating, however. That and my right shoulder seem to go through cycles of being fine and being a total, literal pain. Oh well, I'm not crippled, and it didn't effect my workout.

RDLs:
45lbs x6
95lbs x6
115lbs 2x15

Machine Calf Raises:
50lbs x12
70lbs x6
110lbs x6
150lbs 2x15

DB Curls:
10lbs x10/side
20lbs x15/side

Woodcutters:
15lbs x20/side
35lbs 2x15/side

Bassist-Dude
11-11-2011, 02:49 PM
HCT-12

Pretty solid work out today. I moved my grip out a bit wider on lat pull downs and found that felt a fair bit better, so I'll be sticking with that on my next run through.

Lat Pull Downs:
50lbs x10
70lbs x8
90lbs x5
110lbs 2x15

Barbell Rows:
45lbs x15
95lbs x8
115lbs x5
125lbs 2x15

DB Bench:
20lbs x12
30lbs x10
(right shoulder was bothering me, decided to take it easy)

Barbell OH Press:
45lbs x15
65lbs 2x15
(oddly enough, my shoulder felt fine for overhead movements. Only seems to bother me for horizontal pressing)

Bassist-Dude
11-14-2011, 09:26 PM
HCT-12

Pretty solid workout today, 25lbs of PR in total! 10lbs on the Lat Pulldown (yeah, not quite a PR type lift, but after being stuck at 140 for a while, it felt good), 5lbs on DB Rows (and feeling like I could do more, for sure), and 10lbs on DB Shoulder Presses. Form was on the iffy side for the pulldowns and presses, so I may drop weight slightly to work on that.

Pulldowns:
50lbs x16
80lbs x8
100lbs x6
120lbs x6
140lbs x6
150lbs x6 + 2-2-2

DB Rows:
20lbs x6
30lbs x6
40lbs x6
50lbs x6
60lbs x6 + 2-2-2

Incline Bench:
45lbs x6
95lbs x6
115lbs x6
135lbs x6
155lbs 2x3
(these didn't go so well, either due to sweaty palms or an off day. Gonna hit it hard next time)

DB Shoulder Press:
20lbs x6
30lbs x6
40lbs x6
50lbs x6 + 2
(couldn't get the other two clusters. Having trouble getting the DBs into position/starting strength with the press)

Close Grip Bench:
45lbs x6
65lbs x6
95lbs x6 + 3-3-3
(right shoulder was bugging me again by this point. It seems to have something to do with any sort of rotation of my arm during flexion at the shoulder)

Bassist-Dude
11-16-2011, 07:04 PM
HCT-12

Awesome workout today. Got tired of not doing any quad work because of my mysterious injury, so I tried out Reverse Lunges today. No pain whatsoever! After that, I hit a 20lbs PR on RDLs. Switching to hook-grip is probably one of the best decisions I've made in regards to lifting. The rest of the workout followed the trend and went really well. Mini PRs on everything and such. Feels great to have a day where everything comes together.

Reverse Lunges:
Bodyweight x6/side
45lbs x6/side
95lbs x6/side
115lbs x6/side
135lbs x6 + 2-2-2/side --- Is it a 135lbs PR if I've never done em before? :p

RDLs:
45lbs x6
95lbs x6
115lbs x6
135lbs x6
165lbs x6
185lbs x6
205lbs x6 + 2-2-2 --- 20lbs PR!

Machine Calf Raises:
80lbs x6
120lbs x6
160lbs x6
200lbs x6
240lbs x6
260lbs x6 + 2-2-2

Barbell Curls (not in the squat rack!):
45lbs x6
65lbs x6
75lbs x6 + 2-2-2

Woodcutters:
17.5lbs x6/side
27.5lbs x6 + 2-2-2/side

Bassist-Dude
11-21-2011, 05:21 PM
HCT-12

Good session today. I've decided to switch out Lat-pull downs for Assisted Pull-Ups, as I seem to be stalling too much on LPDs and beginning to cheat a bit. Rest of the workout went pretty well, though I had to skip my last exercise (CGB or Tricep Press down) due to shoulder pain/elbow inflammation.

Assisted Pull-Up
BW-90lbs x8
BW-70lbs x6
BW-60lbs x6 --- Realized I wasn't getting a full rom at this point. Decided to add more assistance and work on getting used to the exercise
BW-80lbs x6 + 2-2-2

DB Rows:
25lbs x6
35lbs x6
45lbs x6
55lbs x6
65lbs x6 +2-2-2 --- 5lbs PR.

Incline Bench:
45lbs x10
95lbs x8
115lbs x6
135lbs x6
145lbs x6 + 2-2-2

DB Press:
25lbs x6
35lbs x6
45lbs x6 + 2-2-2 --- 5lbs full set + reps PR!

Bassist-Dude
11-23-2011, 06:54 PM
HCT-12

Well, today sucked. Felt awesome heading to the gym, but things went downhill quickly.

Started my warm-up and I felt a strong pop in my left knee and groin on my first 4-Count Squat.

Rest of the warm-up was pretty normal, but I found both knees were sore when I experimented with the Hack Squat machine (first time experimenting with it, trying to work around sharp pain in both shoulders, figured having a bar on my back wouldn't be a good idea), particularly the left knee.

Moved on to RDLs, and found there was a significant discomfort/tightness in my left hamstring, just below the glutes and towards the midline. Almost felt like it wrapped around into part of the hip flexor/adductor area I hurt last month.

The hamstring felt like this, but to a much lesser degree, when I set my last RDL PR. Instead of decreasing with weight like it did then, it increased this time around, so I decided to call it there.

Did a quick two sets of calves and headed home. I absolutely hate losing a workout, but I've hurt myself too many times not to know when I shouldn't push it.


Some interesting observations:
- My knees have only started getting bad after not having done any proper squatting for way too long.
- Both shoulders are experiencing sharp pain, and I don't think either is moving properly
- All the pain in my hip/P-chain area seems to be focused on the right side. Right hamstring is off, the squat injury happened on the right side, and my SI joint on that side is continually going out/popping and getting sore.

I wouldn't be surprised at all if most of the above were related to each other in some way, or had one or two root causes.

Also, sorry if I sound like a hypochondriac/overly analytical, but all these injuries at more or less the same time have got me rather confused and frustrated. And it's my journal, so there's that, too :p Gotta record it now so I don't forget the details before I see a physio.

Bassist-Dude
11-28-2011, 08:15 PM
HCT-12 / Return of the Squat!

Like my last workout, I was feeling particularly good on my way to day. UNLIKE my last workout, I did not encounter any set-backs. Instead, I tried out Box Squats, and found that if I am careful, I can use them to effectively work around my injury! I was absolutely stoked on this, and it made my week (and it's only Monday!). The injury is definitely still there, but it feels like it's healing slowly, and I have a physio appointment on the 29th of December (I know that's a ways away, but this guy is supposed to be fantastic, and has a sports background), so it should be taken care of relatively soon.

The main point is, I was getting way too close to fitting in regular people jeans, and now I can get back to fixing that problem! :p

Box Squats - Parallel Height:
bw x12
45lbs x12
95lbs x6
115lbs x6
135lbs x6
155lbs x6
175lbs x6
185lbs x6 + 2-2-2
It's humbling to have 185 be a challenge again, but it's just that much more motivating.

Stand* GHRs:
bw 2x6
+10lbs x6 + 2-2
Calves seemed to be way too active in this movement, and started to cramp a bit. Will have to review form.

Decided to call it here, as chin-ups bothered my shoulders, and I wasn't about to start pushing my luck after finally squatting again.


*Note: When I say stand, I mean one of those special GHR stands, not quite a machine, not quite a rack. Just cause there is a equipment-less version of the GHR that is a lot more difficult/impressive.

Bassist-Dude
12-02-2011, 08:24 PM
The Day I Discover I Hate Hex Plates

Couldn't really do much today, as both shoulders have some sort of problem that came up overnight a week or so ago, but hasn't gone away yet, and the leg injury remains. Decided to see if getting back to deadlifting is a possibility, and if an idea I had would be effective for fixing an imbalance in my quads.

As I quickly discovered, my deadlift form is more than a little bit rusty. Moreover, hex plates are bloody awful for deadlifting.

On the upside, with a bit of adjustment, I should be able to use leg press machines to strengthen my VMOs and bring them up.

My idea is that weak VMOs are contributing at least partially to my lower body problems. Reasoning: Having had patellar tendinitis for 3~ years left me avoiding knee flexion as much as possible, both while I had it and after. Recently I noticed it was also a whole lot smaller than my vastus laterallis and rectus femoris, which would make sense given how I avoided knee flexion. Regardless, I'm going to see if strengthening it will help solve any problems. Hopefully this doesn't sound too bro-science-y, and anyone with more knowledge on this subject, feel free to correct me or pass on any tips!

Bassist-Dude
12-15-2011, 08:17 PM
Treading Water...

...Not so much literally, but definitely progress wise. I've found that my groin injury is still lingering, and hasn't gotten any better (or worse, on the upside) despite 2 months or so of rest. A few other things are bothering me as well, but hopefully it'll all get sorted out at my physio appointment on the 29th. If all goes well, I'm going to make January my (hopefully) FINAL restart on training. Until then, I'll be doing general maintenance/exercise experiment workouts and trying to find out more about my problem areas.

Box Squats:
45lbs x20
95lbs x10
115lbs x8
135lbs 2x8

Leg Press: Close Stance and Limited ROM for VMO Focus
1 plate/side x20
2 plate/side x12
3 plate/side 3x20

Stand GHRs:
3x8 w/ BW

Bassist-Dude
01-02-2012, 09:41 PM
First Workout of 2012

Finally saw a physiotherapist and had my two major problems fixed. As it turns out, a lot of my low back/groin problems were due to my sacrum being rotated. Additionally, both of my clavicles (particularly the right) were totally out of position. The physio put both areas back into place, and it made a dramatic difference straight away. I've yet to try squatting, but with everything corrected, it should hopefully go pretty smoothly on Wednesday.

As for today's workout, I did a little bit of pressing in between more back work, as strengthening the upper back will help keep the clavicle (and thus shoulder) problems away.

Barbell Rows:
45lbs x12
95lbs x10
115lbs x8
135lbs 3x5

Bench Press:
45lbs x12
65lbs x10
95lbs x8
115lbs x8
135lbs 3x5

Wide Grip LPD:
50lbs x10
100lbs 3x8

Chest Supported DB Rows:
20lbs x10
35lbs 2x8

Rear Delt Flyes:
5lbs x10
8lbs 3x8

+ the rehab exercises for my lower body problem, as prescribed by my physiotherapist.

Bassist-Dude
01-10-2012, 10:41 PM
A Few Notes and Observations:

Alright, I'll keep this one pretty brief, but as it stands:

- The physiotherapist I saw is brilliant, I should finally be able to get back to squatting
- Commercial gyms around here are both expensive and frustrating. I, on the hand, am broke and impatient with Squat Rack Curlers. Luckily, I have free access to gyms closer to where I'm going to school, and now a free university gym closer to home.
- I've taken some progress pictures, and sorted out about half of my diet plan for the foreseeable future. I'll include all of that in a more comprehensive post as soon as I have my training focus and short/mid/long-term goals decided upon.
- Lastly, 2 of the 3 courses I'm taking this semester relate in some way or another to my training or nutrition or some aspect of improving fitness, and I'm stoked on them!

Bassist-Dude
01-19-2012, 07:29 PM
Press Day

Once again, I'm back in the gym, but with much more consistency this time around (should all go well!). I've got my gym situation sorted out (had to leave my old one for financial reasons. Free > $40/month, gotta take that!), a homebrew program that should ease me back into things, diet is sorted (just have to buy the food now), and I've got my goals set. More on that in my official "progress pics and plan summary post" to follow.

Anyways, today was Press day, and considering it's been way too long since I've had a legitimate workout, I'd say things went pretty well! There's some shoulder issues I still need to clear up, but they aren't nearly as bad as they were previously.

Barbell Bench:
45lbs x20
95lbs x10
115lbs x8
125lbs x8
135lbs 3x5

DB Bench:
35lbs x15
35lbs x10

OH Press:
45lbs x10
65lbs x6
75lbs x5

Facepulls:
70lbs 2x8
70lbs 2x12

Tricep Pressdown:
20lbs x6
50lbs x6
60lbs x6 +2+2+2

Bassist-Dude
01-19-2012, 10:13 PM
Progress Pics, Programming, Goals, and Diet:

Progress Pics:
http://i97.photobucket.com/albums/l222/Sir-Eats-a-lot/ProgressPics1Comp.jpg

Yup. These were a reality check, that's for sure. I look a whole lot better in the mirror, but such is life. Definitely more motivation to get back to work!

Programming:
I've written up a 4 day routine that is split into Squat, Pull, Bench, and Deadlift days, in that order. I've based it a lot around what has worked for me in the past, while keeping in mind that it needs to ease me back into the swing of things and work on a couple weak spots. Once I've gotten back to where I used to be, more or less, I definitely want to try a 20 Rep Squat program or something similarly awesome/crazy.

A - Squat Day:
1. Goblet Squats 5x5
2. Romanian Deadlift 6 +2+2+2
3. Reverse Lunges 6 +2+2+2
4. Calf Raises 6 +2+2+2
5. RKC Planks 10seconds x3+

B - Pulling Day:
1. Assisted Pull-Ups 3x10
2. T-Bar Rows 6 +2+2+2
3. DB Rows 6 +2+2+2
4. Face Pulls 3x10
5. Shrugs 6 +2+2+2

C - Bench Day:
1. Barbell Bench 3x5
2. DB Bench 2x15
3. Military Press 6 +2+2+2
4. Reverse Cable Flyes 4x8
5. Triceps Press Down 6 +2+2+2

D - Deadlift Day:
1. Deadlift 1x5
2. Front Squat 3x8
3. Glute Bridges 3x10
4. Calf Raises 6 +2+2+2
5. Ab Wheel Rollouts 3x3+

Diet:
I've decided not to go the traditional bulk/cut route, but will be using the "eat toward a goal" strategy that was outlined in an article on here a while ago.
My calorie total comes out to a target of 3360 kcal, with my macros set at 283g Protein, 321g Carbohydrates, and 105g Fat. I will be eating about as clean as possible and using Opticen and Results as supplements.
My plan is to make sure I hit that total every day and hope for the best. Going over that total on occasion won't be too much of a problem, but I'm going to strive towards never ending up under that total until I feel I need to cut fat and continue once the mirror doesn't disturb me!

Goals:

Alright, this is the good part!

In the Long Term I want to:
Reach a weight of 210lbs at 6'1" and 10% bodyfat
Squat 405 x3
Bench 315 x3
Deadlift 500 x3

In the Short-to-Mid Term I want to:
Start packing some mass back on to my legs
Lose most of, or all of, my gut by the time summer rolls around. Generally look better.
Eliminate my nagging shoulder, groin, and low back problems.
Improve flexibility, mobility, cardio, and work capacity
Squat 315 x1
Bench 225 x1
Deadlift 405 x1


Any advice, critiques, questions or guesses as to what my body fat percentage is at the moment are welcome. Thanks for reading!

Bassist-Dude
01-23-2012, 08:50 PM
A - Squat Day:

Pretty solid workout today. Taking it slow to get back into my rhythm, and being careful with the groin injury. It is feeling much better however, and I can't wait until I'm back to barbell squatting again!

Goblet Squats
45lbs x10
60lbs x8
70lbs x8
80lbs 5x5

Romanian Deadlift:
45lbs x10
95lbs x6
115lbs x6
135lbs x6
185lbs x6
--- Odd Glute/Hammy/Hip pain in my right leg during these. Shall have it checked out.

Reverse DB Lunges: (weight listed as total between two DBs)
60lbs x6/side
80lbs x6/side
100lbs x6 +2+2+2/side

Machine Calf Raises:
90lbs x6
180lbs x6
270lbs x6 +2+2+10

Bassist-Dude
01-24-2012, 08:11 PM
B - Pulling Day:

Pretty good workout again today, but I did discover that I end up teabagging the bar every rep on T-bar rows. Oh the joys of being built like a hunny badger (short limbs, long torso :p)! Anyways, aside from some odd shoulder issues, everything went pretty well. I may experiment with exercise selection in the future, but this should do fine for now.


Assisted Pull-Ups:
BW-110lbs x10
BW-90lbs 2x10
BW-100lbs 1x10
The last few reps of my last two sets got pretty iffy. Will have to be more patient with progress here.

T-Bar Rows:
Bar x10
+25lbs x10
+50lbs x6
+62.5lbs x6
+75lbs x6
+85lbs x6 +2+2+2
As mentioned, I end up t-bagging the bar. I'll probably be finding an alternative to these soon!

DB Rows:
35lbs x6
45lbs x6
55lbs x6 +2+2+2

Face Pulls:
20lbs x10
30lbs x10
40lbs 4x10

DB Shrugs: (weight listed as total, not per db)
80lbs x10
110lbs x6
130lbs x6
150lbs x6 +2+2+2

Bassist-Dude
01-26-2012, 05:00 PM
C - Press Day:

Awesome workout today, was surprised it went so well, as I'm not used to working out earlier in the day. Tri's are particularly fried, and it feels great.

Barbell Bench:
45lbs x20
95lbs x10
115lbs x8
135lbs x3
145lbs 3x5

DB Bench:
35lbs 2x15

Military Press:
45lbs x10
65lbs x6
85lbs x5
65lbs 3x3 --- Focusing on form for these, my right shoulder seems to drop too much when I fail.

Face-Pulls:
20lbs x10
30lbs x10
40lbs 4x10

Triceps Press Down:
20lbs x6
30lbs x6
40lbs x3 --- these were ugly, dropped back to 30lbs
30lbs x6 +2+2+2

Bassist-Dude
01-30-2012, 08:57 PM
A - Squat Day:

Skipped my deadlift workout last Friday, because I have one ridiculously tight hamstring (20 degrees less flexion at the hip than my other, and the other side isn't great to begin with!), so I'm nixing all hinging work until I see my physiotherapist.

Anyways, pretty decent workout today. Tried out Weighted Glute Bridges today, went pretty well aside from my lower back getting really tight towards the end. Will have to figure out why.

Goblet Squat:
35lbs x10
45lbs x8
60lbs x5
75lbs x3
85lbs 5x5

Glute Bridges:
Unweighted x10
45lbs x10
67lbs x8
87lbs 2x8

Leg Press:
No plates x20
2 plates (90lbs) x12
3 plates (180lbs) x12
4 plates (270lbs) x12
5 plates (360lbs) 3x10

Plank:
2 minutes 30 seconds. This was part of the fitness assessment hw for a class I'm taking. Otherwise I would've done something different.

Bassist-Dude
01-31-2012, 07:50 PM
B - Pull Day:

Solid workout today. Have been drinking a lot more water (part of a school assignment, have to log that and a few other variables over the semester), and it seems to be helping at least a little bit.

Assisted Pull-Ups:
BW -150lbs x10
BW -130lbs x10
BW -110lbs x10
BW -100lbs 3x10

Barbell Rows:
45lbs x20
95lbs x6
115lbs x6
135lbs x6 +2+2+2

DB Rows:
35lbs x6
45lbs x6
55lbs x6 +2+2+2

Face Pulls:
20lbs x12
30lbs x10
40lbs 4x10

Side Planks: (Same reason I did planks yesterday. Though I had a fair bit more trouble with these)
1 rep/side
Left: 65 seconds
Right: 60 seconds

Bassist-Dude
02-02-2012, 03:23 PM
C - Push Day:

Solid workout today. Tried out Rear Delt Flyes and they seemed to go pretty well. Will be adding them in for future workouts.

Bench:
45lbs x20
65lbs x8
95lbs x8
115lbs x5
135lbs x5
145lbs x3
155lbs 3x5

DB Bench:
40lbs x15
40lbs x13

OH Press:
40lbs x8
60lbs x8
70lbs x6 +2+2+2

Face Pulls:
25lbs x10
35lbs x10
45lbs x8
50lbs 4x10

Cable RDFs:
20lbs x12
50lbs x6
30lbs 4x8

Bassist-Dude
02-06-2012, 08:43 PM
A - Squat Day:

5 more pounds on my Goblet squat, and I finally found my groove again. Absolutely stoked to get back to Barbell Front and Back Squats. Also, I've been skipping Deadlift/P-Chain day because of a hamstring issue, so I think I might just double up on my Squat day until that's resolved. It's that or a cardio day, but that might just kill me :P

Goblet Squats:
40lbs x10
50lbs x8
60lbs x5
70lbs x3
80lbs x1
90lbs 5x5

Alternating Reverse DB Lunges:
70lbs x6/side
90lbs x6/side
110lbs x6 +2+2+2/side

Calf Raises:
90lbs x6
180lbs x6
270lbs x6
320lbs x6 +2+2+2

Side Planks:
One per side, 45s each.

Bassist-Dude
02-07-2012, 07:57 PM
B - Pull Day:

Added some extra stuff in today, because I felt like I needed some extra vertical pulling work. Seemed to go pretty well, shall keep experimenting with that.

Assisted Pull-Ups:
-150lbs x10
-130lbs x8
-110lbs x5
-90lbs 3x10

Lat Pull Down Machine:
80lbs x10
100lbs 3x8

Barbell Rows:
45lbs x10
95lbs x6
115lbs x6
135lbs x6
145lbs x6 +2+2+2

DB Rows:
30lbs x6
40lbs x6
50lbs x6
60lbs x6 +2+2+2

Cable RDFs:
30lbs/side x10
40lbs/side 3x8

Bassist-Dude
02-09-2012, 01:45 PM
C - Press Day:

C-c-c-combobreaker! Shoulders had started acting up over the past three days or so, but I figured I could still get away with benching as I hadn't had any significant problems in previous workouts. As it turns out, I was wrong. Worked up to 155lbs x2 during my warm-up, and felt fine strenght-wise, but the shoulders were just not feeling it. Decided to call it there and save putting any extra stress on them. Skipped OH Presses entirely, as well. Oddly enough, my shoulders felt fine when I tried push-ups at the end of my workout. My right arm does seem to track differently, however.

Bench:
45lbs x10
95lbs x8
115lbs x6
135lbs x4
155lbs x2

DB Bench:
35lbs 2x20

Cable RDFs:
20lbs x10
40lbs x8, x10, x12

Face-pulls:
20lbs x10
30lbs x8
40lbs 4x10

Push-ups:
3x8

Bassist-Dude
02-14-2012, 05:57 PM
A - Squat Day:

Was pretty time restricted today, and haven't been feeling 100% recently, so I cut this workout (really) short. Still got a 5lbs PR on Goblet Squats, however! Mathematically, I'm nearly one third of the way to my goal! :p

Goblet Squats:
45lbs x8
55lbs x8
65lbs x6
75lbs x4
85lbs x2
95lbs 5x5

Bassist-Dude
02-27-2012, 09:00 PM
A - Squat Day:

Back in the gym after a two week break (Slightly sick, reading break sleep coma, and surprise midterms attack :P) and does it ever feel great! It probably wasn't the most effective deload week, but I've got to make note of how I always feel a ton better and even seem to look a bit bigger whenever I accidentally take these deloads/breaks.

As for the workout itself, I was stoked today, and things went accordingly well!
Switched over to Front Squats from Goblet Squats, as I had reached 100lbs 5x5 and the barbell racks at the two gyms I go to don't get much higher than that. Was also a gut feeling thing, and those have worked for me in the past. I got extra stoked when I found I could Front Squat (more or less) ATG without any pain in my hips/groin/back. This is a darn good sign!
I was also able to do RDLs again after doing a bit of rolling for my hamstrings/quads. They felt infinitely better than they did before, moving really smoothly through the ROM, instead of glued-up, tight, and painful like they did before.

Front Squats:
45lbs x10
65lbs x8
85lbs x6
95lbs x3
105lbs x1
115lbs 5x5

Romanian Deadlifts:
45lbs x8
65lbs x8
95lbs x6
115lbs x6
125lbs x6
135lbs x6 +2+2+2

Alternating DB Reverse Lunges:
80lbs x6/leg
100lbs x6 +2+2+2/leg

Machine Calf Raise:
90lbs x10
180lbs x8
270lbs x6 +2+2+10

Bassist-Dude
02-28-2012, 07:32 PM
B - Pull Day:

Swapped out my usual Assisted Pull-ups for Lat Pull Downs as part of a testing assignment that I got in class today. Ended up going over and then under on my RMs (12, then 8 plus two forced reps), oh well! Rest of the workout went pretty well, but I've got to find some specific grip training exercises, as my grip is lacking.

Lat Pull Downs:
50lbs x5
80lbs x5
110lbs x12
130lbs x8 (+2)

Barbell Rows:
45lbs x10
95lbs x8
115lbs x6
125lbs x6
135lbs x6 +2+2+2

DB Rows:
40lbs x6
50lbs x6
60lbs x6 +2+2+2

Face Pulls:
20lbs x10
30lbs x10
40lbs x8
45lbs 4x8

DB Shrugs:
60lbs/hand x10
70lbs/hand 3x10

Barbell Holds:
145lbs x22 seconds, x15 seconds
95lbs x34 seconds

Assisted Chin-Up: Tried to focus on the Lats
-130lbs x8
-110lbs x7

Cardio:
2:45 minute run/fast jog.

Bassist-Dude
03-01-2012, 03:07 PM
Z - Pull Day Number 2:

Seeing as most pressing movements are off limits until I can get my shoulders sorted out (Physio appointment on April 23rd... Hoping to get in sooner on a cancellation), I decided to have another pulling day, cause my back has been lagging anyways.

Assisted Pull-Ups
-130lbs x10
-110lbs x8
-100lbs x6
-80lbs 3x3
-130lbs x20

Inverted Rows:
1x5
3x8

Cable RDFs:
20lbs x10
40lbs 4x10

Cardio:
3x 2 minute runs

Bassist-Dude
03-02-2012, 04:49 PM
D - Deadlift Day:

Experimented with the Hex Bar today, as I finally have access to one, and found it was rather awesome. It does feel like more of a cross between Squats and Deadlifts, more than purely one or the other, and I feel a significant amount of work being done by my quads, particularly in the VMO. Since my VMOs are definitely a weak spot/lagging area, I think I'll be sticking with Hex Bar Deads for a while while I gradually work myself back into regular deadlifts.

Hex Bar Deadlifts:
119lbs x10
139lbs x10
169lbs x6
189lbs x3
209lbs 5x5

Ab Wheel Rollouts:
2x5

Bassist-Dude
03-05-2012, 07:44 PM
A - Squat Day:

Great workout today. Squats are feeling good, only a few things left to work out, and a couple things to ask my physio about the next time I see him.
Hit a rep PR on my last set of front squats, went for 10 instead of 5 because I had more in the tank. Felt pretty great after.
I experimented with doing calf presses in the leg press, and I think I'll continue down this route for a while. I get a really strong stretch whilst doing them, so I'll see how that goes.

Front Squats:
45lbs x10
75lbs x8
95lbs x6
105lbs x3
115lbs x1
125lbs 4x5, 1x10

Romanian Deadlifts:
45lbs x10
95lbs x8
115lbs x6
135lbs x6
155lbs x6
170lbs x6 +2+2+2

Alternating Reverse Lunges:
80lbs x6/side
100lbs x6/side
110lbs x6/side

Machine Calf Press:
90lbs x20
180lbs x10
270lbs 5x10

Planks:
2x 60sec

Bassist-Dude
03-06-2012, 07:11 PM
B - Pull Day: Repetition

Had a sick workout today, it seems my lats respond better to higher volume, so I'm going to experiment more with that in the future. Definitely got my first real lat pump today, felt great :P
On the recommendation of one of my kines profs, I also tried OH Pressing again as an alternative to benching, and it felt great. All the back work has made my pressing platform a whole lot more stable and solid, and my shoulders felt totally fine.

Assisted Pull-Ups:
-150lbs x10
-130lbs x10
-110lbs x8
-90lbs 2x8, 1x9
-120lbs x20

Inverted Rows:
bw 3x8

DB Rows:
40lbs x6
50lbs x6
60lbs x6 +2+2+2

Face-Pulls:
20lbs x10
30lbs x10
40lbs x10
50lbs 3x10

OH Press:
45lbs x10
65lbs x8
85lbs 5x5

Bassist-Dude
03-09-2012, 10:12 PM
D - Deadlift Day:

This was an off day, for sure. A very, very off day. I don't know whether it's from playing pick-up basketball yesterday, or if I'm just not recovering very well in general, but I do know it sucks. Time to start trying to figure out what's up again, and hope a cancellation comes along soon for physio.

Trap Bar Deads:
119lbs x8
139lbs x6
169lbs x6
189lbs x5
209lbs x3

Eccentric Chin-Ups:
3 sets of 3, aiming for a 3+ second eccentric.

Bassist-Dude
03-13-2012, 08:29 PM
A - Squat Day:

Took a day off yesterday, just to give my back (and the rest of me) some time to recover from last week's shenanigans. Result: 10lbs PR on Front Squat, and finally squatting 1 set of wheels again! Felt fantastic, cause everything after this point is a totally new PR for front squatting.

On a less positive note, my shoulders are being stupid, and even overhead pulling is out of the question now. I've yet to try horizontal pulling, but I'm hesitant to try anything until I have them checked out. Oddly enough, Cable RDFs felt fine.

Front Squats:
45lbs x10
65lbs x8
85lbs x6
105lbs x3
135lbs 5x5

Cable Pull Throughs:
15lbs x10
20lbs x10
25lbs x10
30lbs x8
35lbs x6

Calf Presses:
180lbs + Sled 3x12

Cable RDFs:
30lbs x10
40lbs 3x10

Bassist-Dude
03-19-2012, 08:46 PM
A - Squat Day:

Officially back in progress territory! 10lbs PR on Front Squats and Lunges today.
Swapped out RDLs for Cable Pull-throughs, as something is up with my right glute/hip on hinging movements.

Front Squats:
45lbs x10
95lbs x8
115lbs x6
125lbs x3
135lbs x1
145lbs 5x5

Cable Pull-Throughs:
20lbs x10
40lbs x10
60lbs x10
70lbs 3x10

Alternating DB Lunges:
80lbs x6/side
100lbs x6/side
120lbs x6 +2+2+2/side

Bassist-Dude
03-20-2012, 09:39 PM
B - Vertical Pulling Day:

Great workout today, really hammered my forearms through all the pulling work. Chest/anterior/middle is out, but tricep push-downs seem to go pretty well, so I'm not entirely screwed for that. I might try skullcrushers sometime soon to see if they are a go as well.
Lastly, the laps I use for Farmer's Walks are around the indoor track at one of the gyms I go to. No idea how long it actually is.

Assisted Pull-Ups:
-150lbs x10
-130lbs x8
-110lbs x6
- 90lbs x3
- 80lbs 5x5
- 110lbs x20

Close Supinated Grip Pull Downs:
50lbs x10
80lbs x10
100lbs 2x10

Back Extensions:
3x10 (no weight)

Cable RDFs:
30lbs x10
50lbs 3x10

Tricep Press-downs:
20lbs x10
30lbs 3x10

Farmer's Walks:
1 lap
2/3 lap
1/3 lap

Bassist-Dude
03-24-2012, 08:11 PM
C - Horizontal Pulling Day

Forgot to post this on thursday when I actually did the workout. Things went pretty well for an improvised workout, but I'm feeling like I need to jump on a proper program again soon.

Inverted Rows:
3x8 bw
3x3 bw, legs on high box

One-Arm T-Bar Rows:
bar x8
+10lbs x8
+20lbs x8
+30lbs 3x5

Seated Close Grip Rows:
*forgot warm-up*
90lbs 3x12

Farmer's Walk
45lbs/hand, 1 lap

Bassist-Dude
03-26-2012, 07:30 PM
A - Squat Day:

The PRs continue! 10lbs on Front Squats and 20lbs on Reverse Lunges, and I'm RDL-ing again, to boot! Cut this workout a bit short due to time/the fact I have a midterm I need to study for, but I went all out on the movements I did use. I also think I dulled some of the nerve endings in my thumbs, hook-grip ftw.

Front Squats:
45lbs x10
95lbs x8
115lbs x6
135lbs x3
155lbs 5x5

Romanian Deadlifts:
45lbs x10
95lbs x6
115lbs x6
135lbs x6
155lbs x6
175lbs x6 +2+2+2

Alternating DB Reverse Lunges:
80lbs x6/side
100lbs x6/side
140lbs x6 +2+2+2/side

Bassist-Dude
03-28-2012, 04:08 PM
B - Vertical Pulling Day

Not terrible workout, but also not great. Woke up with pain in my right shoulder, which seemed fine after warming up, but it seemed to be irritated on some pull-up reps. The shifting/clicking going on in (what I think is) my right AC joint also isn't getting any better, and I'm not sure if it's getting worse. It's a bit disconcerting either way.

On the bright side, 1 lap PR on Farmer's Walks!

Assisted Pull-Ups:
140lbs x10
120lbs x8
90lbs x6
70lbs x5
80lbs 3x5
(these last four sets ranged from solid to pretty iffy)

Close Supinated Grip Pulldowns:
70lbs x10
90lbs 3x10

Wide Grip Pulldowns:
60lbs x10
90lbs x8
110lbs x6

Tricep Press Downs:
20lbs x10
40lbs 3x8

Farmer's Walks:
2 laps - 45lbs/hand

Bassist-Dude
03-30-2012, 07:21 PM
D is for Deadlifts!

Listening to gut instinct pays off again! I felt the need to try deadlifts again today, and man did it pay off. I didn't really move too much weight, but it doesn't feel like I've lost too much strength either, considering it's been ages since I've done conventional deadlifts (somewhere around 6+ months).

Deadlifts:
45lbs x10
60-something x8 (odd bumper plates)
135lbs x5
155lbs x5
185lbs x5
205lbs 3x5

Seated High Rows:
40lbs 2x10
60lbs x10
80lbs 3x10

Bassist-Dude
04-04-2012, 01:26 AM
A - Squat Day: (Monday)

Another 10lbs added to my Front Squat, and I'm slowly getting my RDL back up to where it used to be. Cut out there rest of my workout to play basketball with some friends.

Front Squats:
45lbs x10
95lbs x8
115lbs x6
135lbs x3
155lbs x1
165lbs 5x5

RDLs:
45lbs x10
95lbs x8
115lbs x6
145lbs x6
165lbs x6
180lbs x6 +2+2+2

B - Pull Day: (Tuesday)

Pretty sick workout this time, lifted with a buddy of mine for the first time. He's a lot stronger that I am, so it was cool to push myself a bit harder/try new methods. Form wasn't totally thrown out the window, but a little bit of body english never killed anyone. Was actually kind of refreshing to stop being a form perfectionist for once and just see how much weight I could get myself to move (still safely, of course).

Barbell Rows:
95lbs x12
135lbs x12
155lbs 3x8
155lbs 1x15
135lbs 1x21

Assisted Pull-ups:
-130lbs x10
-110lbs x10
-90lbs x10
-80lbs 4x5
-70lbs 1x5

Lat-Pulldown---DB Row Super Set:
90lbs x10 + 65lbs x6/side
100lbs x10 + 65lbs x6/side
110lbs x10 + 65lbs x6/side

Cable RDFs:
50lbs 3x8

Bassist-Dude
04-09-2012, 07:28 PM
A - Squat Day:

The progress streak continues! Another 10lbs increase on my Front Squat, and things (outside my upper right back and shoulder) are feeling pretty good. I do seem to be burning out a bit on my self-written program, so I'm thinking it'll soon be time for me to find something else to implement. On the upside, what I'm doing now has definitely served its purpose, that being to get me back into the gym and Squatting and Deadlifting again.

Front Squats:
45lbs x8
95lbs x8
135lbs x6
155lbs x3
175lbs 5x5

RDLs:
45lbs x10
135lbs x6
165lbs x6
185lbs x6 +2+2+2

Alternating Reverse DB Lunges:
100lbs x6 +2+2+2

Bassist-Dude
04-10-2012, 07:39 PM
B - Pull Day:

Pretty decent workout today. I'm learning that I'm weakest at the top part of my pulls, particularly in pull-ups. Will have to find some movements to target that.

Inverted Rows:
legs on ground - 2x5
Low Box - 3x5

Assisted Pull-Ups:
-130lbs x8
-100lbs x6
-80lbs x3
-70lbs x5
-60lbs 3x5
The last three sets weren't perfect form, but also not terrible either. I had originally planned to stay at 70lbs of assistance, but the female fitness model who ended up working in with me switched it back to 60lbs after her set each time, and I didn't want to change it back :p

T-Bar Rows:
Bar +25lbs x10
Bar +50lbs x8
Bar +75lbs 3x8

Triceps Push-downs:
30lbs x10
40lbs 3x8

Assisted Neutral Grip Pull-Ups:
-150lbs x10
-100lbs 3x8

Bassist-Dude
04-16-2012, 07:29 PM
A - Squat Day

The Good: Another 10lbs on my Front Squat! Form was solid for the first 3 sets, slightly iffy on the latter two. On the upside, all the rounding I feel is in the thoracic spine, rather than the lumbar.
The Bad: I felt like crap today, all sorts of dizzy and mentally "not there". Felt fine before getting to the gym, but after that it was a bit sketchy. Pushed through it anyways, but called it after squats. Time for a deload week!

Front Squats:
45lbs x8
95lbs x8
135lbs x6
155lbs x3
175lbs x1
185lbs 5x5

Bassist-Dude
04-27-2012, 07:30 PM
Press Experimenting

Had my shoulders looked at and corrected as much as possible at the time on Monday, finished my last exam today, and hit the gym to see what pressing is like after essentially half a year off!

Discoveries:
1. All the back work I've done has definitely helped. It'll be even more important now that I'm pressing again.
2. I've changed my bench form so that I am able to tuck my elbows more (narrowed grip width and bringing the bar just inferior to my pecs), and am now using a thumbless (suicide!) grip. As a result, I actually feel pressing in the chest more, and get a considerable lat pump as well.
3. Shoulders feel considerably better using a thumbless grip, and far less stable when using a regular grip
4. Focusing on my low and mid traps helps my OH press
5. Arnold Presses don't bother my shoulders
6. I have a whole lot of strength to get back in my pecs, tris, and delts!

Will hopefully be getting some footage of my bench form soon for further evaluation.

All that's left is to see if my shoulders start acting up within the next day or three. Here's hoping they don't!

Bench:
45lbs x10
65lbs x10
95lbs x8
115lbs x6
135lbs 3x5

Barbell Press:
45lbs x10
65lbs x10
75lbs x6
85lbs x6

Arnold Presses:
20lbs x8
20lbs x10
20lbs x12

Pec Flyes:
20lbs 2x10
10lbs 1x12

Bassist-Dude
05-02-2012, 08:37 PM
Push Day:

Pretty solid workout today, shoulders are feeling pretty good aside from a twinge here and there, and I should hopefully be able to work those out with a little bit of patience and research. Two other things I noticed:
1) I seem to "wing out" a lot to the left when I near failure on overhead pressing. I think it could either be a core stability issue, or subconscious compensation for a weaker left arm (put more of the body under it for increased stability and thereby enough strength to finish the lift, perhaps?). I might try some single-armed pressing to see if I can fix this.
2) I get an awesome lat pump from pressing work now. I love it :p

Bench:
45lbs x8
65lbs x8
85lbs x8
115lbs x8
125lbs 4x8

OH Press:
45lbs x10
75lbs x8
95lbs x6
95lbs x5

Cable Flyes:
10lbs/side x10
20lbs/side 3x10

Dumbbell RDFs:
10lbs/side x8
15lbs/side 3x8

Arnold Press:
20lbs x10
25lbs x10
30lbs x8

Scapular Retractions SS/W Band Pull-Aparts:
3x5 / 3x12 (Light Band)

Bassist-Dude
05-04-2012, 05:56 PM
Deadlift Day:

Was feeling sick for some reason during warm-up and deadlifts, so I took it easy and decided to focus more on form. One of the strength coaches even pointed out that I'm hyper-extending at lockout, which is something I wouldn't have caught otherwise, so I was thankful for that. I definitely have a lot of form work and practice to do after being away from deadlifts for such a long time.
Felt better after deadlifts, so I got back into the swing of things for the rest of the workout. Also did Box Squats for the first time in quite a while, and they felt bloody awesome! Cannot wait to get back to full back squats.

Deadlifts:
(Sumo) 89lbs x10
(Conventional)
89lbs x10
135lbs x5
185lbs 3x5

Seated Rows:
50lbs x10-10-10 (Switched grip every ten, took roughly 10seconds rest in between grip changes)
70lbs x10
90lbs 3x10

Box Squats - Parallel:
45lbs x10
95lbs x8
135lbs x6
185lbs 5x3

Lat Pull-Downs:
50lbs x10
80lbs x10
110lbs 4x10 + 50lbs Wide Grip x10 immediately after

Bassist-Dude
05-07-2012, 07:29 PM
(Very Brief) Leg Day:

First day of my summer class/semester, so I got my gym pass renewed and went for a workout, only to realize I left my program, warm-up routine, and headphones at home. It was also surprisingly warm/busy in the gym, so I cut this workout really short. On the upside, it was probably a good idea, rather than jumping back into things after taking 2 weeks off for exams.

Goblet Squats:
45lbs x8
65lbs x8
75lbs 3x8

Good Mornings:
45lbs x10
95lbs x8
115lbs 3x8 - Did a single chin-up before the start of each work set. Was pleasantly surprised that I could, as the last time I was able, I was 20lbs lighter.

Bassist-Dude
05-08-2012, 10:41 PM
Bench Day:

Great workout today, and I had my training partner get a video of my bench press form that turned out really well. Hopefully I have that up on youtube soon for further review.

Bench:
45lbs x8
65lbs x6
105lbs x8
115lbs x8
135lbs x8
145lbs x8
115lbs x12

OH Press:
45lbs x10
75lbs x6
95lbs 2x6

DB RDFs superset/w Squeeze Presses:
20lbs x10 / 20lbs x10
20lbs x10 / 30lbs x10
20lbs x10 / 40lbs x10

Inverted Rows:
Knees Bent x6, 8, 10

Arnold Presses:
30lbs/side x13
30lbs/side x8

Bassist-Dude
05-11-2012, 07:12 PM
Deadlift Day:

Awesome workout today, for which partial credit is due to finding a new old pair of earbuds that actually work. Gotta have the tunes :p
On another note, returning to deadlifts and box squats has been awesome. My old strength is coming back fairly quickly, and it feels great.

Deadlifts:
45lbs x10
135lbs x5
185lbs x3
205lbs x1
225lbs x5

Seated Cable Rows:
50lbs x10
70lbs x12
100lbs 4x10

Box Squats - Parallel:
45lbs x3
135lbs x3
185lbs x3
205lbs 4x3
225lbs x5

Supinated Grip Lat Pull-Downs:
80lbs x10
110lbs x10
120lbs 3x10
(Switch to wide pronated grip right after)
60lbs x10

Bassist-Dude
05-14-2012, 07:40 PM
Squat Day:

Pretty solid workout today, back to front squatting after a 3 week break (or somewhere around that), and I tried out Split Squats today and enjoyed them significantly more than lunges. I do need to figure out my workout day nutrition however, now that I'm working on following LeanGains IF.

Front Squats:
45lbs x10
95lbs x8
135lbs x6
155lbs x3
165lbs 5x5

RDLs:
45lbs x10
135lbs x8
155lbs x8
175lbs 3x8

Split Squats:
50lbs 4x6 /leg

Seated Calf Raise:
90lbs 3x12

Bassist-Dude
05-16-2012, 06:45 PM
Press Day:

Left shoulder has been bothering me a bit recently, and was a bit of a nuisance during my bench sets, but it felt fine for everything else. Will try resting it and doing some stretching/recovery work and see how it goes. Everything else went pretty well, and I made a 10lbs gain on my OH presses.

Bench:
45lbs x8
95lbs x8
115lbs x6
125lbs 3x8

Overhead Press:
45lbs x10
75lbs x6
95lbs x3
105lbs 1x6, 1x7

Inverted Rows:
Knees Bent, BW - 2x12, 1x15

DB RDFs ss/w Squeeze Press:
15lbs* 4x10 / 35lbs* 4x10
*Per hand. Also used a slow (about 3-4 count) eccentric on the Squeeze Presses.

Arnold Presses:
20lbs/hand x15

Bassist-Dude
05-23-2012, 05:57 PM
Press Day:

Took 4 days off over May Long Weekend (would've been three if the gym close to my place wasn't closed on Monday), which turned out to be a good thing. Shoulders felt fine, my nagging cold is gone, and I hit some solid PRs!
- Another 10lbs added to my OH press
- and 135lbs 5x5 on bench.

OH pressing is beginning to feel really good. Far better than it did before my break, and I believe that is due to all of the back work I did while I was unable to press. Everything feels a whole lot more stable and solid than it did previously. And the huge lat pump I get from pressing is always nice, too :P
Benching is still a work in progress, but it's also better than it was before.


Bench:
45lbs x12
95lbs x10
115lbs x8
135lbs 5x5

OH Press:
45lbs x10
75lbs x8
95lbs x6
115lbs 2x6

Inverted Rows:
Small Box, legs straight - 3x5

DB RDFs ss/w Squeeze Presses:
15lbs 3x10 / 40lbs x10, 35lbs x7, 30lbs x10

Arnold Presses:
15lbs/side 3x12

Bassist-Dude
05-25-2012, 06:28 PM
Deadlift Day:

Well, today was not much of a deadlift day... But it was one hell of a Squat PR day!
Deadlifts went decently, but my grip was just not there today for whatever reason. My form also needs work, as I feel I'm rounding my lumbar spine too much.

Box Squats, on the other hand, were beyond legit. I started off with a regular warm up, and got up to two plates for 3 sets of 3, and found that I wasn't tired in the slightest. I ended up continuing to add weight up until I hit 315lbs x3! Absolutely crushed my old Box Squat PR (225lbs x5). The feeling after was incredible.

On a side note, I experimented with Kroc Rows a little bit, and think I shall be including them in my programming from now on.

Deadlifts:
45lbs x10
135lbs x5
185lbs x5
225lbs x3
235lbs x1
245lbs x4

Seated Rows:
80lbs x10
100lbs x10
110lbs 4x10 --- Focused on a slow eccentric

Parallel Box Squats:
45lbs x8
135lbs x5
185lbs x5
225lbs 3x3
245lbs x3
285lbs x3
305lbs x1
315lbs x3 --- Massive PR!

(Sorta) Kroc Rows:
50lbs x15, x10 /side

Bassist-Dude
05-28-2012, 08:59 PM
Squat Day:

Great workout today, and I found that Split Squats with short rest periods results in a ridiculous leg pump, even more so than the ones I've gotten from 20 Rep Squats. I couldn't walk properly for a solid 20-30 minutes after finishing my last set. Tomorrow and the day after might be interesting, DOMS wise :p

Front Squats:
45lbs x10
95lbs x8
135lbs x6
155lbs x3
170lbs x1
185lbs 5x5

Romanian Deadlifts:
45lbs x10
135lbs x10
165lbs 3x8

DB Split Squats:
25lbs/hand 3x10/leg with ~60 seconds rest

Calf Press:
80lbs x12
100lbs x10
120lbs x10
160lbs x10
200lbs 3x12 - 30 seconds rest.

Bassist-Dude
05-30-2012, 10:43 PM
Bench Day:

Great workout today.
Bench sets felt really easy, so I focused on a slow and controlled eccentric, then exploding on the concentric.
Didn't quite get the 2x6 on OH Presses that I wanted (might've been a problem with my warm up), but it's still a solid PR, as my previous 1RM was 135lbs, and I'm only 10lbs off of that now.
All the assistance exercises went really well, got a ridiculous pump and am slowly adding weight to them as well.

Bench Press:
45lbs x12
95lbs x10
115lbs x8
135lbs 5x5

OH Press:
45lbs x10
95lbs x8
115lbs x6
125lbs x5, x4

DB RDFs ss/w Squeeze Press:
15lbs 3x10 / 40lbs 3x10
15lbs 1x10 / 30lbs 1x16

Inverted Rows:
BW, knees bent x20 - fast and explosive
BW, knees bent 2x6 - held for 3 count at the top

Arnold Presses:
20lbs x12
25lbs x12
30lbs x9

Bassist-Dude
06-04-2012, 09:01 PM
Squat Day:

On a roll! Another huge PR today, 225lbs x3 on Front Squats. Previous highest weight was 185 by 5x5. Felt absolutely awesome, particularly when I realized I couldn't squat anything at all (due to injury) about 8 months ago, and I got this PR with zero pain.

Front Squats:
45lbs x10
95lbs x8
135lbs x6
165lbs x3
185lbs x3
205lbs x1
225lbs x3
135lbs 2x10

+ 3 Neutral grip chin-ups

Romanian Deadlifts:
45lbs x10
135lbs x8
175lbs 3x8

+ 3 Neutral grip chin-ups

Calf Press:
80lbs x12
100lbs 5x10 w/ 30s rest.

Bassist-Dude
06-06-2012, 09:07 PM
Press Day:

Pretty solid workout today, even with a lack of sleep and far more energy expenditure and (mostly positive) stress than usual (starting a warehouse job, shifts start at 6-6:30am, which has me up around 5).

Anyways, I experimented with incorporating a slow, controlled eccentric and pause at the bottom with my bench. It's far different from what I'm used to, and it looks like I'll have to drop the weight a bit to get a proper pause, but I liked it a lot more than my previous mid-speed touch and go (no bounce, of course).

The two big lifts (Bench, OH Press) also felt rather slow and "stuck" or sticky, which I attribute to the accumulation of fatigue over the week. Depending on how I feel by Friday, next week will likely be a deload (which is great, as I always seem to come out bigger and stronger after an easier week).

Bench:
45lbs x10
95lbs x8
115lbs x5
135lbs x3
145lbs 3x5 - pause got rather short for some of these reps, but still just enough to qualify

OH Press:
45lbs x10
75lbs x8
95lbs x6
115lbs 3x3

DB RDFs ss/w Squeeze Presses:
15lbs x10 / 40lbs x10
15lbs 2x10 / 45lbs 2x10
15lbs 1x10 / 30lbs x20

Face-Pulls
20lbs x10
40lbs x10
60lbs 4x10

Arnold Presses:
30lbs/hand 2x10

Bassist-Dude
06-08-2012, 10:37 PM
Deadlift Day:

Great workout today, perfect to end the week on before going on a deload. Deadlifts went much better than last time, and I switched up my form on rows and found that the new method hit my back much, much better. Also ended up super-setting pull-downs with my working sets on box squats, which turned out fairly well.

Deadlifts:
45lbs x10
135lbs x5
185lbs x3
205lbs x3
225lbs x1
235lbs x5

Barbell Rows:
45lbs x10
95lbs x8
145lbs 2x8, 1x10

Box Squats:
45lbs x3
135lbs x3
185lbs x3
225lbs x3
255lbs x3
285lbs 5x3*

Lat Pull-Downs:
100lbs x10*
120lbs 3x10*
(*done after each working set of squats)

Kroc Rows:
40lbs x20, x22 /side

Bassist-Dude
06-11-2012, 08:46 PM
Deload Day 1:

I've written up a new program for myself, based around getting my squat form back whilst maintaining/hopefully continuing to progress on my other lifts, and shall be sticking to that for as long as it takes to iron out any issues with my squat and bring it back up to speed.

For today, being the first day of my Deload/New Program, I kept it extremely short and simple and did 5x5 Back Squats as the lone movement. Much to my surprise and enjoyment, my squat form - while not perfect - is vastly better than I thought it might have been. Looks like all of the goblet and front squats (and some box squats) certainly paid off. The weight I used was ridiculously easy, but will be a good starting point for the new program. Assuming I can add a constant 10lbs/workout and maintain my form throughout, I will find myself back at around 215lbs, and 245lbs within 4 weeks. That'll leave me only 15-20lbs down from where I left off, plus two sets!

Squats:
45lbs x10, x5
95lbs x8
115lbs x6
135lbs 5x5

Form Notes:
- Aimed for a 1 second pause at the bottom of each rep, and found that my hips will bounce a bit. Will need to work on eliminating this bounce
- I have quit looking in the mirror in favour of "spacing out" and focusing on how I feel I am moving, rather than what i see in the mirror. Saw an immediate improvement.
- There is a dull ache right above my right SI joint, will have to see how squatting affects it.
- Have switched to a more low-bar position, but still squatting as close to ATG as I can get
- May be buttwinking a bit, will have to get a video sometime soon.

Bassist-Dude
06-13-2012, 08:40 PM
Day Two

Pretty good second day of the deload. Squats are still ridiculously easy, but I found I have a habit of exploding/bouncing out of the hole, and it took a conscious effort make sure I paused at the bottom.

Aside from that, I'm finding it rather difficult to target my chest. It's definitely lagging, and my shoulders are a bit too dominant (which is probably part of why they bother me every now and again)

Squats:
45lbs x10
95lbs x8
115lbs x6
135lbs x3
145lbs 5x5

OH Press:
45lbs x10
75lbs x8
95lbs 6x3

DB RDFs ss/w DB Bench:
15lbs 4x8 / 30lbs 4x8

Also attempted LYTPs with 2.5lbs in each hand, and discovered I need to set up on something else to perform them properly, rather than using a large exercise ball like I do in warm-ups.

Bassist-Dude
06-18-2012, 07:37 PM
Day One:

Solid workout today after the Deload Week. Squats are hitting rock bottom, depth-wise, now it's just time to work on strength and keeping the low back neutral. I'm not sure what's up with my lower back/posterior hip area, but I got a horrible blunt pain/pump/something in the area, originating from the lower right side right above the glute and just next to the sacrum. I don't think the problem itself originates from lifting, but lifting definitely does something to further aggravate it. Looks like I'll be seeing my physio guy asap.

In other news, DB split squats still give me an incredibly strong leg pump, and leave me walking like a retarded penguin. They're definitely being moved to the end of my workouts as a finisher, as I can't do much of anything properly after them.

Squats:
45lbs x10
135lbs x8
165lbs 5x5

Romanian Deadlifts:
45lbs x10
95lbs x10
135lbs x8
165lbs x6
185lbs 4x8

DB Split Squats:
25lbs 4x10/leg

Bassist-Dude
06-20-2012, 08:10 PM
Day Two:

Great workout today, squats are darn close to feeling better than they ever have, and I may just have finally found a way to bring up my chest.
After finding that Squeeze Presses do a very good job of hitting the chest, and realizing I've never tried Flyes, I decided to combine the two into what I hoped would be one killer chest exercise. As it turns out, I'm embarrassingly weak at Flyes, but the concept seems sound. Further experimentation and experience will tell for sure.
I also experimented with JM Presses, and they'll definitely be staying in my routine, as they feel like they'll bring up a significant weak point in my bench.

The one down side to today: I've run out of RESULTS, so I'll have to order some more soon.

Squats:
45lbs x10
135lbs x8
155lbs x6
175lbs 5x5 - pause at bottom

OH Press:
45lbs x10
75lbs x8
95lbs x6
115lbs 6x3

Squeeze Flyes:
20lbs/hand 3x8

DB RDFs:
20lbs/hand 4x8

JM Presses:
45lbs x15
65lbs 3x8

Bassist-Dude
06-22-2012, 08:31 PM
Day Three:

Terrible weather, awesome workout.
Squats continue to progress steadily, and I feel like I could handle much more than I am currently, but it's all about having the patience and ensuring my form is rock solid first.
Also tried out the deadlift technique outlined in the most recent WBB article, and found that it works quite well for my ridiculously long-torso'd self. It'll take a bit of practice and such to keep the low back locked in while allowing the upper back to round/unfurl, but it definitely feels better (and stronger!) than trying to keep my entire back straight.

Squats:
45lbs x10
135lbs x8
165lbs x3
185lbs 5x5 - pause at bottom

Deadlifts:
45lbs x10
135lbs x6
185lbs x3
205lbs x3
225lbs x1
250lbs x5

Barbell Rows:
45lbs x10
95lbs x8
125lbs x6
135lbs 2x6
135lbs x12

Lat Pull-downs:
100lbs x10
120lbs x6
140lbs 2x10
120lbs 2x10

Kroc Rows:
40lbs x20/side

Bassist-Dude
06-25-2012, 08:53 PM
Day One:

Sick workout today. Decided that, rather than doing 5x5 with a single weight, I'd ramp up every set and see where I ended up. This went shockingly well, and I hit 285 x5 for my top set, absolutely crushing my old Squat PR by 4 reps.
I was told that I have a little bit of butt-wink at the very bottom of my squat, so that'll be something I focus on fixing in the immediate future. I also think I am becoming too quad dominant after being biased more toward the posterior-chain, so I'll be looking into ways to start focusing on the P-chain again, getting the glutes more active in particular.

Finally, a friend of mine told me about a Powerlifting meet coming up in January, and I'm leaning heavily toward participating in that. I've got about 6-7 months to prepare, and if my progress continues as it is, I should have plenty of time to get my strength up.

Squats:
45lbs x10
135lbs x8
165lbs x6
185lbs x1
205lbs x5
225lbs x5
245lbs x5
265lbs x5
285lbs x5

Romanian Deadlifts:
45lbs x10
135lbs x8
185lbs x6
205lbs 4x8

Glute Bridges:
45lbs x10
135lbs 3x8

DB Split Squats:
30lbs 4x8

Bassist-Dude
06-27-2012, 08:30 PM
Day Two:

The string of considerably successful workouts continues!
Despite my left elbow bothering me, and a sharp ache/pain that mysteriously arose in my right wrist, today's pressing work went quite well.
Demolished another old PR, hitting 135lbs 3x3 on OH Press, when my previous best was just a single with that weight.
Also making progress (added 5lbs/side) with the Squeeze Flyes, this being the second time I've tried them.
Only thing I wasn't able to do was JM presses due to my left elbow. Hopefully that clears up soon. I did sub in Tricep Push-Downs with a rope, however.

Squats:
45lbs x10
135lbs x8
185lbs x6
205lbs 5x5

OH Press:
45lbs x10
75lbs x8
95lbs x6
125lbs x3
135lbs 3x3

Squeeze Flyes:
10lbs/side x10
25lbs/side 3x8

DB RDFs:
20lbs 4x10

Tricep Rope Push-Downs:
30lbs x10
50lbs 3x10
(was resting very little, so by the last set, I wasn't locking out the reps completely, and the movement was getting rather explosive)

Bassist-Dude
06-29-2012, 06:57 PM
Day Three:

Not the greatest day for the compound lifts, that is for sure. I suppose working as much as I have (and a poor night's sleep last night) has finally caught up to me. Took it very easy on Squats and Deads as a sort of miniature deload, and hit the accessories as hard or slightly harder than usual.
I think the pain in my right wrist might actually be caused by how I hold the bar whilst squatting, and similarly, if it's not the cause it is definitely irritating my left elbow. Will see how they're holding up after a weekend of rest, but I don't think it'll be too bad.
Lastly, for the first time in years, I bro'd out and experimented with preacher curls. Felt weird, man.

Squats:
45lbs x10
135lbs 3x10

Deadlifts:
135lbs 2x5 (1 set sumo, 1 set conventional. All following sets are conventional)
185lbs x3
205lbs x1
225lbs x5

Barbell Rows:
45lbs x15
95lbs x10
115lbs x8
145lbs 3x6, 1x10

Lat Pull-Down:
Wide Grip
80lbs x10
100lbs 4x10
Narrow Supinated
100lbs x17

Kroc Rows:
50lbs/side 1x20

Preacher Curls ss/w Face-Pulls:
25lbs (assumed bar weight) x12 / 50lbs x10
65lbs 3x8 / 70lbs 3x10

Bassist-Dude
07-02-2012, 05:01 PM
Day One:

Very much a learning experience day today. In other words, a pitiful workout, but some valuable lessons learned in identifying how I feel and the importance of nutrition :P

Both nutrition and rest have been considerably sub-par recently, and therefore I've been left feeling rather useless and gross. Will be taking the rest of this week off from the gym, and dedicating it to active recovery and rest.

On the upside, the gym I went to today was interesting. It had three power racks with platforms, and a safety squat bar, despite being a community centre type gym. So, despite feeling awful, I did get to experiment with a safety squat bar, and it was a cool experience. Much, much different from what I am used to.

Safety Bar Box Squats:
bar x10
bar + 90lbs 3x10

Inverted Rows:
3x10

Bassist-Dude
07-16-2012, 08:58 PM
Madcow: Monday

After a one week break (that turned into two!), I'm back in the gym. I've settled on doing Madcow 5x5 for two reasons: 1) I need to get a whole lot stronger, and I still think I can progress linearly and 2) I love squatting 3 days/week.

The two weeks off was definitely needed, and I'm feeling a whole lot better. Only thing that needs drastic improvement right now is my bench, which is laughable. One would think t-rex arms and a barrel chest would be great for benching, but I seem to be missing something! :p

Box Squats:
45lbs x10
135lbs x5 --- decided box was just a bit to high
135lbs x5 --- found a box that was darn near ATG, much better
165lbs x5
185lbs x5
205lbs x5
225lbs x5

Bench:
45lbs x12
95lbs x5
115lbs x5
135lbs x5
155lbs x5 --- form broke down, dropped weight back to previous set
135lbs x5

Dead-stop BB Rows:
45lbs x10
135lbs x5
145lbs x5
165lbs x5
115lbs x5
115lbs x5
This entire movement was spent experimenting with plates (45 vs 35s for ROM) and weight, so it was a bit of a write off in terms of following the program. On the other hand, I feel it significantly more in the lats/back than the biceps with the dead-stop, and found out whereabouts I should start the weight for next time.

Bassist-Dude
07-19-2012, 07:48 PM
Madcow: Wednesday

Today, despite being a thursday, is unofficially a wednesday, as I had to move yesterday's session to today (celebrating brother's birthday with the family).

Anyways, things went quite well. Squat mobility is improving/returning quickly, hit 135 x5 on the OH press for a +2 rep (in a set) PR, and I'm finally beginning to get my deadlift form sorted out again.
I've found that taking a slightly wider grip (not snatch-grip wide, but not shoulder width either) allows me to lock in my upper back and keep tension on the lats much easier. The trade off is that I have a ridiculously long ROM now. T-rex arms for the win! :p

Squats:
45lbs x10
135lbs x5
175lbs x5
185lbs 2x5

OH Press:
45lbs x10
75lbs x5
95lbs x5
115lbs x5
135lbs x5

Deadlift:
45lbs x10
135lbs x5
185lbs x5
205lbs x5
225lbs x5

Wide Grip Lat Pull-Down:
70lbs x8
100lbs x10
120lbs 3x10

Bassist-Dude
07-21-2012, 10:04 PM
Madcow: Friday
(But done on a Saturday!)

Solid workout today, form continues to improve on my squats, and strength is slowly rising on barbell rows and benching. I also tweaked my bench form, moving my hands out a fair bit wider than I had placed them in the past, and it seemed to work a whole lot better. Shoulders felt great, and strength and stability both felt much improved.

Box Squats:
45lbs x10
135lbs x5
165lbs x5
185lbs x5
205lbs x5
230lbs x5
185lbs x8

Bench:
45lbs x(a ton of reps, figuring out my grip width)
95lbs x5
115lbs x5
125lbs x5
135lbs x5
140lbs x3
115lbs x8

Barbell Rows:
45lbs x10
95lbs x5
115lbs x5
125lbs x5
135lbs x5
140lbs x3
115lbs x10

Bassist-Dude
07-24-2012, 09:39 PM
Madcow: Monday
(is on a Tuesday this week!)

Solid workout today, particularly with my new bench form. I feel significantly stronger and am expecting some solid and consistent progress from here out. To sum it up, I don't hate benching any more!

Box Squats:
45lbs x10
135lbs x5
170lbs x5
190lbs x5
210lbs x5
230lbs x5

Bench:
45lbs x10
95lbs x5
115lbs x5
135lbs x5
145lbs x5
155lbs x5

Barbell Row:
45lbs x10
95lbs x5
115lbs x5
135lbs x5
145lbs x5
155lbs x5

Bassist-Dude
07-27-2012, 09:10 PM
Madcow: Wednesday
(on a Thursday again! My schedule is a pool of ever shifting sands...)

All things considered, a very good workout today. Deadlift form is starting to fall in line, Squats are going well, and I hit another OH Press PR with 140lbs x4, and nearly had the 5th.

Box Squats
45lbs x10
135lbs x5
175lbs x5
190lbs 2x5

OH Press:
45lbs x15 (Plus shrug at the top)
75lbs x5
95lbs x5
125lbs x5
140lbs x4

Deadlift:
45lbs x10
135lbs x5
185lbs x5
205lbs x5
225lbs x5

Band Assisted Chin-Ups (Neutral Grip):
5x3

Bassist-Dude
07-30-2012, 06:48 PM
Madcow: C

Solid workout today, bench is feeling much stronger after the form change, just need to improve my stability with heavier weights. Also loving the lat pump I get from benching followed by rows. Feels good, man.

Also, on a less significant note, I've decided I'm calling the three Madcow days A, B, and C now, because my schedule is rather spontaneous at the moment and they never land on their respective days of the week. I'm still keeping the spacing the same, at least as much as I can, just working around my schedule, essentially.

Box Squats:
45lbs x10
135lbs x5
170lbs x5
190lbs x5
210lbs x5
245lbs x3
190lbs x8

Bench:
45lbs x10
95lbs x5
115lbs x5
135lbs x5
165lbs x5
185lbs x3
135lbs x10

Barbell Rows:
45lbs x10
95lbs x5
115lbs x5
135lbs x5
165lbs x5
185lbs x5
135lbs x10

Bassist-Dude
08-04-2012, 09:27 PM
Madcow: A

Not a great workout today. Tweaked my back somewhere around my 3rd or 4th set of Box Squats, and I have no idea how. It felt fine squatting, feels mostly fine standing, but whenever I attempt to arch my back as if I were preparing to squat, I get a sharp pain right around the sacrum/L5 vertebra, offset slightly to the left side. I guess I'll be seeing how it feels in the morning.
Anyways, almost had 185lbs x5 on bench, but my form was breaking down too much to get a 5th rep in the first set. Will have to do more form practice for sure.

Box Squats:
45lbs x10
135lbs x5
170lbs x5
205lbs x5
225lbs x5
245lbs x5

Bench:
45lbs x12
95lbs x5
115lbs x5
135lbs x5
160lbs x5
185lbs x4
185lbs x1 (after 3 minute rest)

Barbell Rows:
45lbs x10
95lbs x5
115lbs x5
135lbs x5
165lbs x5
190lbs x5 --- Last rep or two were a bit sketchy, and it was definitely a grinder set all around. Will wait until I can get it with better form to call it a PR.

Bassist-Dude
09-10-2012, 03:33 PM
Madcow - A

Solid, solid workout for my first day back in a month (work, gym closure, back to school, etc). I neglected to check my previous squat numbers before going out, but it would appear that I haven't lost any strength in them at all, which I'm stoked on. Bench has dropped a bit, as expected, as well as Barbell Rows, but this doesn't bother me overmuch as I feel they'll be back up to speed pretty quickly.

Box Squats:
45lbs x10
135lbs x5
165lbs x5
195lbs x5
225lbs x5
245lbs x5
135lbs x10

Bench:
45lbs x12
96lbs x6
115lbs x5
135lbs x5
155lbs x5
170lbs x5
135lbs x12

Barbell Rows:
45lbs x12
95lbs x7
135lbs 5x5

Back Extensions:
BW 3x10

Bassist-Dude
09-12-2012, 07:08 PM
Madcow: B

Skipped deadlifts today because I seem to have tweaked my hamstring. Instead, I experimented with a couple different chest movements and found I have a super difficult time focusing on/activating my chest. Any tips there would be awesome, as it's definitely lagging both strength and size wise.

Box Squats:
45lbs x10
135lbs x5
160lbs x5
200lbs 2x5

OH Press:
45lbs x10
65lbs x5
80lbs x5
95lbs x5
120lbs x5

Inverted Rows:
bodyweight, knees bent 5x10 - 30 seconds rest (last set was sketchy)

Incline DB Press:
20lbs x15
30lbs x10
40lbs 2x10, 1x8

Squeeze Press:
20lbs x20
25lbs x20

(Slight) Incline Flyes:
15lbs 3x10

Seated Cabled Rows - Close Neutral Grip:
50lbs x12
70lbs x10
90lbs 4x10

Bassist-Dude
09-14-2012, 06:43 PM
Madcow - C

Today, I forgot how to count. Ended up doing 5 instead of a triple for my top set of squats, and I was pretty stoked when I actually realized what I had done. On that note, squats have pretty much not dropped off at all despite my break, which is awesome.

Bench, on the other hand, I continue to go in circles with. I've decided I'm going to break from the Madcow bench programming just slightly and start working with higher sets and reps in order to solidify my form, and hopefully bring the stabilizers up to speed.

Box Squats:
45lbs x10
135lbs x5
165lbs x5
195lbs x5
225lbs x5
255lbs x5
195lbs x10

Bench:
45lbs x10
95lbs x5
115lbs x5
135lbs x5
155lbs x5
185lbs x1
135lbs 2x10

Barbell Rows:
45lbs x10
95lbs x5
115lbs x5
135lbs x5
155lbs x5
135lbs x10

Bassist-Dude
09-17-2012, 03:45 PM
Madcow - A

Great workout today, will be sticking by my alterations to the benching portion of the program as it felt much more effective this time around.

Box Squats:
45lbs x10
135lbs x5
185lbs x5
205lbs x5
225lbs x5
260lbs x5

Bench:
45lbs x10
95lbs x10
115lbs x10
135lbs 3x10

Barbell Rows:
45lbs x10
95lbs x5
135lbs x5
145lbs x5
155lbs x5
165lbs x5

Fat Man (Inverted) Rows:
knees bent, bodyweight x20

Bassist-Dude
09-20-2012, 07:48 PM
Madcow - B:

Pretty good workout today, first time deadlifting in somewhere around 3 months or so, so it feels good to be back at it. Form is surprisingly not too rusty, I think box squats may have helped in that department.

Box Squats:
45lbs x10
135lbs x5
185lbs x5
205lbs 2x5

OH Press:
45lbs x10
70lbs x5
95lbs x5
115lbs x5
125lbs x5

Deadlifts:
45lbs x8
135lbs x5
185lbs x5
205lbs x5
225lbs x5

Bassist-Dude
09-22-2012, 06:12 PM
Madcow - C:

Surprisingly good workout today, particularly considering I didn't sleep much and partied last night! :p
Bench is slowly but surely improving, and my squat form is making progress as well. I think I'll have to start working my way back into free squatting pretty soon, just to see if I need to work on anything there.

Box Squats:
45lbs x10
135lbs x5
185lbs x5
205lbs x5
245lbs x5
275lbs x3
(forgot to do the set of 8)

Bench:
45lbs x12
95lbs x10
115lbs x10
135lbs x10
140lbs 3x10

Barbell Rows:
45lbs x12
95lbs x5
115lbs x5
135lbs x10
140lbs 3x10

Bassist-Dude
09-24-2012, 02:48 PM
Madcow - A:

Squats were brutal today, last rep or two of my top set were real grinders, particularly rep 5. On the upside, my streak of never bailing on a squat continues! :p
Other than that, things are going well. I'm finally making tangible progress with my bench, and my shoulders are feeling pretty good.

Box Squats:
45lbs x10
135lbs x5
185lbs x5
215lbs x5
245lbs x5
275lbs x5

Bench:
45lbs x12
95lbs x10
115lbs x10
135lbs x5
145lbs 3x10

Barbell Row:
45lbs x10
95lbs x5
115lbs x5
135lbs x5
155lbs x5
175lbs x5

Bassist-Dude
09-26-2012, 07:40 PM
Madcow - B:

Deadlifts continue to improve, so I'm hoping this trend continues. Felt like I could've gotten at least 8-10 reps instead of 5 on my top set, but I'll be taking it slowly until I'm sure my form is back up to par. It'd be awesome to pull 3 plates again sometime relatively soon. Plus the glute and ham work would benefit my squat quite a bit.

Box Squats:
45lbs x10
135lbs x5
185lbs x5
205lbs x5
215lbs 2x5

OH Press:
45lbs x10
95lbs x5
115lbs x5
125lbs x5
135lbs x1
135lbs x1

Deadlifts:
45lbs x8
135lbs x5
185lbs x5
205lbs x5
235lbs x5

Lat Pull-downs:
80lbs x10
100lbs x8
120lbs 3x10

Bassist-Dude
09-28-2012, 06:49 PM
Madcow - C:

Great squat day today. Hit a PR and it felt way easier than I expected it to, so I was stoked. Bench is continuing to progress slowly but surely, but I've lost a bit of focus with my rows and need to get those back on track.

Box Squat:
45lbs x10
135lbs x5
185lbs x5
215lbs x5
245lbs x5
290lbs x3 --- PR! (Old Box Squat PR was on a slightly-above-parallel box, new box is at least 2-3 inches below parallel)

Bench:
45lbs x10
95lbs x10
115lbs x10
135lbs x5
150lbs 3x10

Barbell Rows:
45lbs x10
95lbs x5
135lbs x5
155lbs x5
175lbs x5
195lbs x5 -- form was a bit iffy. Still a row, but getting fairly upright/45* or so instead of near horizontal
155lbs x8

Kroc Rows:
40lbs x20/side --- too easy, will have to add weight.

Bassist-Dude
10-01-2012, 10:00 PM
Madcow - A:

It's a weird feeling, hitting a huge PR and being rather dissatisfied cause you only got 2 reps instead of 3 :p
Other than that, a solid workout. Finally hit a minor hitch in my bench, getting 10, 10 (or 11, lost count), and then 7 on my sets. Row is getting back on track. However, I'm feeling more and more like moving to a different program, as I want to start focusing more on individual leg, pull, and push days.

Box Squat:
45lbs x10
135lbs x5
185lbs x5
235lbs x5
275lbs x3
305lbs x1 --- PR 1
315lbs x2 --- PR 2! (Wanted that bloody 3rd rep, but knew I shouldn't force it after a considerably sketchy 2nd rep)

Bench:
45lbs x12
115lbs x10
135lbs x5
145lbs x5
155lbs 2x10, 1x7

[B]Barbell Row:/B]
45lbs x10
95lbs x5
115lbs x5
135lbs x5
155lbs 3x5

Bassist-Dude
10-04-2012, 01:23 AM
Madcow - B:

Not the greatest lift day, but not the worst either. Did learn a few things. One: Making the switch back to free back squats is a strange, strange feeling. It does feel like the box squats helped my form a good deal, however. Two: I need shin/right-below-the-knee guards. Sumo deads + sharp knurling = blood everywhere. I only clipped my shin once, but it was enough to tear a recent scar right open again, so as hardcore as deadlift shin is, I like the flesh on my shins where it is.

I'm also hardly following Madcow at this point, but that should change as I get used to regular squats again and sort my deadlift conundrum out.

Squats:
45lbs x10
135lbs x5
185lbs x5
205lbs 3x5

OH Press:
45lbs x10
75lbs x5
95lbs 3x5

Deadlift
45lbs x8 - conventional
135lbs x5 - sumo, x5 conventional

Lat Pull-down:
80lbs x8
100lbs x8
130lbs 3x8

DB Rows:
55lbs 2x10 right / 1x10, 1x15 left (lost count and did 5 extra)

Bassist-Dude
10-05-2012, 07:17 PM
Madcow - C:

Solid workout today. I think I've got something up with my SI joint (on the right side) again, which is annoying. On the other hand, free squat strength is returning quickly, and with much improved form.
I've also discovered that my shoulder blades tend to flare out on DB presses and poke into the bench, which is really uncomfortable. This is likely a form problem, so any tips are welcome.
Lastly, hit a chin-up PR today. 5 sets of 3, as opposed to the previous zero sets of nothing I was doing at the start of the summer!

Squat:
45lbs x10
135lbs x5
185lbs x5
205lbs x5
225lbs x5
245lbs x5

DB Press:
30lbs x10
40lbs x8
50lbs 3x10

Chin-Ups:
bodyweight, 5x3

Bassist-Dude
10-10-2012, 08:49 PM
Madcow - Z

I can hardly say I'm following Madcow any more, will probably be switching to something else pretty soon, but still had a great workout today.
Hit a 5lbs all-time bench PR, despite the rep being ridiculously ugly. The 195 x1 I hit before it was picture-perfect, though, oddly enough.
I'm also making progress on chin-ups, though I get a weird pain in my shoulders at the very top of the ROM.

Squa:
45lbs x10
135lbs x5
185lbs x5
215lbs x5
235lbs x5
255lbs x5

Bench:
45lbs x5
95lbs x3
115lbs x3
135lbs x3
155lbs x3
175lbs x3
195lbs x1
205lbs x1 --- 5lbs PR!

Chin-Ups:
Supinated: bw x3
Neutral: bw 3x4, 3x1, 1x2
Total reps: 20

Bassist-Dude
10-15-2012, 08:46 PM
Madcow - B:

Figured out a way to almost completely rid myself of excessive deadlift shin, and allow me to pull Sumo (far better for my leverages... hooray for honeybadger proportions!), which is awesome! I can finally get back to training my deads and hopefully see the same sort of progress I have with my squats.

Squat:
45lbs x10
135lbs x5
185lbs x5
225lbs x5
245lbs x5
265lbs x5

OH Press:
45lbs x10
75lbs x5
95lbs x5
115lbs x5
125lbs x5

Deadlift - Sumo:
135lbs x5
185lbs x5
225lbs x5
250lbs x4

Neutral Grip Chin-ups:
bodyweight 3x3

Bassist-Dude
10-18-2012, 06:16 PM
Not Really Madcow - C

Squats were leaning toward the grueling side today, not sure why, though possibly due to not recovering great or sleeping the best over the past few days. Still hit my target though, so all's well.
I also learned a huge weak point in my bench today, that being that I am really weak off the chest. I'll be meeting a friend this Sunday to work on it, however, so it shouldn't be a problem for too long.

Squat:
45lbs x10
135lbs x5
185lbs x5
225lbs x5
255lbs x5
275lbs x5

Bench:
45lbs x10
95lbs x5
135lbs x5 --- no problems with a 1 second pause
155lbs 3x5 --- had trouble pausing on every rep

Barbell Row:
45lbs x10
95lbs x5
135lbs x5
155lbs 3x5

Bassist-Dude
10-21-2012, 11:22 PM
First BLM Experience:

I finally reconnected with a powerlifting friend of mine today. He's been training at a hardcore powerlifting/strongman underground type gym called BLM (Big Land Mammal) Barbell, so I joined him there today, and was it ever awesome.
Among other things, I fixed an issue in my bench, experimented with chains, played around with a yolk bar and sled for finishers/warm-ups (respectively), and generally learned a load and had the sickest upper-body day I've had in a while. Felt totally at home in the place as well, so I'm highly considering coughing up the cash to join full-time.

Details on bench: I've been touching down way too low on my chest for who knows how long, and now that I've sorted that out, I feel like I'll be able to make some quick progress on it.
The competition-spec bench was incredible as well. Solid platform to press off, rather than the awful commercial benches that I sink into and wobble back and forth on.

Bench Press:
45lbs x6
45lbs (+ ~80lbs in chains) x6
95lbs (+ ~80lbs in chains) x6
115lbs (+ ~80lbs in chains) x6 --- was too slow and had trouble pausing at the bottom, so we dropped weight
95lbs (+ ~80lbs in chains) 3x6

Seated OH Press w/ Axel Bar:
bar x6
bar +20lbs 2x6
bar +30lbs x6
bar +50lbs x4 (5 w/ assist from partner)
(bar is somewhere between 70 or 80lbs)

Seated Rows:
100lbs x12
120lbs x14
140lbs x12, x12, x15 --- last few reps of each set had a lot of body english :p

Seated DB Press:
20lbs x15
25lbs x15, x13
25lbs x17

Rear Delt Flyes:
10lbs/hand 3x10 --- weird shoulder pain on these, will have to see if I can figure out the cause and if I can fix it

Band Pull-Aparts:
5x20 --- various grips/pull angles with each set, about 30-40 sec rests between sets

Bassist-Dude
10-29-2012, 09:17 PM
My Approximation of a ME Lower Body Day:

Finally! Three plates, atg! Feels so incredibly awesome having reached this goal. Time to set new ones :p
Also, rest of the workout went quite well. Having not done legs/short rests for quite a while had me almost hurling in the gym, and I doubt I'll be walking normally tomorrow. Oh well, absolutely worth it.

Squats:
45lbs x10
135lbs x5
185lbs x3
225lbs x3
250lbs x1
285lbs x1
305lbs x1 --- (relatively big) first PR
315lbs x1 --- Huge PR!

RDL:
45lbs x12
135lbs x6
185lbs x6
205lbs 3x6

Bulgarian Split Squats:
50lbs 3x10/leg

45* Back Extension:
BW + 10lbs 4x8

Bassist-Dude
11-02-2012, 09:14 PM
(Somewhat) DE/RE Upper Body:

Pretty solid workout today. Only thing to really note is that I think the cable tower I used is slightly off in regards to resistance. Something about having very little trouble with 100lbs face-pulls seems off to me :p

Bench:
45lbs x12
95lbs x5 --- 3 sec pause
115lbs x3 --- 3 sec pause
135lbs x3 --- 3 sec pause
155lbs 3x3 --- 1-2 sec pause
135lbs x10 --- full touch, negligable pause, no bounce

Incline DB Press
20lbs x12
40lbs 4x10

Chin-Ups
bw x3 --- strict, dead hang
*couldn't get any more, so I switched to inverted rows

Inverted Rows:
bw, plank position 3x10 (supinated, bench width grip)
bw, plank position 1x10 (pronated, slightly less than bench width)
bw, plank position 1x5 (same as first 3, but with 2-3 second pause at the top)

Lat Pull-downs + Tricep Press Downs:
80lbs x10 / 40lbs x12
100lbs 3x8 / 40lbs 3x12
100lbs 1x10 / 40lbs 1x12

Face-pulls:
60lbs x10
80lbs 3x10
100lbs x12
50lbs x20

Bassist-Dude
11-05-2012, 10:25 PM
Deadlift Day:

It's been far too long since I've done deadlifts seriously, so I decided to get back into them today. As it turns out, there is definitely something up with my glutes/hips, so I'll have to see my physio after all. Other than that, pulling sumo is going fairly well, so I'm hoping I see the same progression that I did with my squat. Then the only thing left to bring up will be my bench.

Sumo Deadlifts:
45lbs x10
135lbs x3
185lbs x3
225lbs 5x3

Fat Man Rows
bw, medium box 5x8 --- (not all reps were perfect, this'll be a good place to start working)

Pull-throughs:
50lbs x10
70lbs x8
90lbs 3x8

DB Rows:
60lbs 4x6

Band Pull-aparts
3x10, 30 sec rest, old band I found lying around

Bassist-Dude
11-07-2012, 09:23 PM
ME Upper Body:

First day at BLM, and I was blown away. It was crazy to walk into a gym where guys are benching 3+ plates like it's nothing, and just about everyone is built like a brick wall. All the guys there were incredibly welcoming and encouraging, which is also really cool to see.
As far as my workout goes, the whole atmosphere was incredible and it rubbed off on my workout. Hit my bench 1rm with much better form, despite it being a slow, slow grind for the last half. Having some huge dude's yelling "PRESS!" likely helped a fair bit :p

Bench:
45lbs x10
95lbs x10
135lbs x5
165lbs x1
185lbs x1
205lbs x1
135lbs 2x8, 1x10

DB Shoulder Press (Standing):
25lbs x12
35lbs 4x10

Tricep Press-down:
30lbs 3x15, 1x10

Horizontal Row (alternating neutral and pronated grip):
110lbs x10 - pronated
110lbs x10 - neutral
110lbs x10 - p
110lbs x10 - n
90lbs x21 - p

Band Pull-Aparts:
5x10-10 (horizontal, vertical)

Bassist-Dude
11-10-2012, 09:12 PM
DE Lower
(Nov 9/12)

First time using bands for box squats, was quite the experience. Going back to regular squats afterwards felt incredibly strange. Definitely enjoy being able to explode more when using the bands, though.

Box Squats: - medium bands, low box
45lbs x10 - box
95lbs x5 - box
135lbs x5 - box
*add bands*
45lbs x5
95lbs x3
135lbs 12x2

Deadlift: - medium width sumo stance
135lbs x5/x5 - sumo/conventional
185lbs x3
225lbs 6x1

Squat
225lbs 3x5

Back Raises:
bw x8
bw + 10 2x8

Standing Rope Abs:
20lbs x10
50/60-ish 4x8-10

________________________________________________

DE Upper:

Chained bench again, really enjoy using different sorts of resistance. Makes everything seem more fresh again, particularly after doing years of just straight weight.

Bench:
bar x10
bar + 1 chain x10 (bar + 2 chains x5)
95lbs + 1 chain x5
95lbs + 1 chain 9x3 (Close/Medium/Wide grips, 3 sets each)

Steep Seated Incline Axle Bar Pin Press:
bar x8
bar + 20lbs x8
bar + 40lbs 2x8

Neutral Grip Seated DB Press:
25lbs 2x15

Chest Supported Row:
90lbs x 3x12 --- last reps on second and third sets were iffy
70lbs x 1x12, 1x15 --- better form

DB RDF:
10lbs x8
17.5lbs x8
10lbs 2x8

Shoulder Shocker:
10lbs - 2x through

Bassist-Dude
11-12-2012, 06:31 PM
ME Upper:

Sick workout today. First time doing Reverse Band Deadlifts, so technically everything was a PR, but I worked up to 385 for a single. Feels awesome to pull heavy again, that's for sure. Also did some work with the Safety Squat Bar for pause squats, which was pretty cool as well.

One thing I've got to work on is bringing the hips through/engaging them sooner on the deadlifts, so any tips there are welcome!

Reverse Band Deadlifts - Conventional: - Green Bands (average)
135lbs x8-10
225lbs x3
275lbs x3
315lbs x3
345lbs x1
365lbs x1
375lbs x1
385lbs x1

SSB Pause Squats:
bar (80lbs) x5
130lbs x5
150lbs x5
170lbs 3x5

Reverse Hypers:
unloaded x12
25lbs x12
50lbs x12
90lbs x10

Lying Hamstring Curls:
20lbs x50
Mini-band, single wrap x60

Decline Sit-ups:
bw x10
+10lbs x8 (weight on chest)
+10lbs 2x8 (weight held above chest, arms length)

Pallof Holds:
2/side, 30seconds, mini bands.

Bassist-Dude
11-14-2012, 08:39 PM
ME Upper:

Not a bad workout today. Hit a 5lbs PR on bench, though form was most definitely on the sketchier side of things (right foot bouncing, sketchy descent and a bounce off the chest, slow grind/elbows flaring a bit to get to lockout), but progress is progress, and I know what I need to work on now! Another positive: a significantly stronger bencher who was watching says my set-up is great, and a lot of my problems will be fixed by increasing strength off the chest and controlling the descent better.

Bench:
45lbs x20
95lbs x5
135lbs x5
155lbs x3
175lbs x1
195lbs x1
210lbs x1 --- 5lbs PR
145lbs 2x8, 1x10

DB Press - Neutral Grip:
40lbs 1x12
40lbs 3x10

Horizontal Row:
120lbs 4x12

Tricep Push-Down:
20lbs 2x15, 1x21

Lat Pull-Down:
100lbs 2x10 - wide grip
100lbs 1x10 - super wide grip
100lbs 1x12 - supinated close grip

Band Pull-Aparts:
Red Mini - 5-6x12, 30 second rests

Bassist-Dude
11-16-2012, 08:59 PM
DE Lower:

I think I overdid it with the 2x50 hamstring curls on monday, as the tendons around my knees have been stiff as all get out for the past week. Trained anyways, though, cause they felt fine after getting warmed up/not sitting around on my rear all day.
I've also begun to figure out my conventional deadlift form again, and it's feeling much better than before. I also did high bar squats for the first time in probably two years, and once i got warmed up, the form came right back. Felt really good to be doing them again, too.

Banded Box Squats: - medium bands, medium-low box
45lbs x10
95lbs x5
135lbs x3
*add bands*
45lbs x5
95lbs x3
135lbs 12x2

Deadlift: - conventional
135lbs x5
185lbs x3
225lbs 6x1

High Bar Squat
45lbs x5
95lbs x5
135lbs x5
155lbs x5
185lbs x5

Reverse Hypers:
90lbs 4x12

Standing Rope Abs:
60lbs 3x10

Bassist-Dude
11-18-2012, 12:56 AM
DE Upper:

Tried banded bench for the first time today, and it was pretty cool. Very different from regular benching, but familiar at the same time.
I also did band-assisted pull-ups for the first time, and found that I'm very weak at the top, and cannot quite get my chest to the bar. This'll be an area I plan on spending a lot of work on, as strengthening my back should help my bench considerably.

Banded Bench Press: - black minis
45lbs x10
+ bands
45lbs x5
75lbs 3x3 - close grip
95lbs 3x3 - medium grip
95lbs 3x3 - wide grip

Barbell Press:
45lbs x10
75lbs x8
95lbs x8
115lbs x8

Neutral Grip Seated DB Press:
25lbs 3x15

Band-assisted Pull-ups:
bw + green band 5x5

Chest Supported Row:
45lbs x12
70lbs 4x12 - horizontal grip

DB Row:
55lbs x12/side
60lbs x8/side

Bassist-Dude
11-19-2012, 09:40 PM
ME Lower:

Had to cut this workout a bit short due to a class I had at five, but I still got some good work in. Did some GHRs for the first time in ages, and I was surprised at how much my strength had dropped off on them. I have a feeling that bringing up my GHR again will help out a lot with my squat and deadlift.
Hit a 10lbs PR on Front Squats as well, which was awesome. It's been a few months since I've done those as well.

Front Squat:
45lbs x10
95lbs x5
135lbs x3
155lbs x3
175lbs x3
195lbs x1
215lbs x1
225lbs x1
235lbs x1 --- 10lbs PR!

GHR:
bodyweight 5x3

Sumo Stance Straight Leg Deadlifts:
45lbs x10
135lbs 3x8

Bassist-Dude
11-21-2012, 09:22 PM
ME Upper:

Did some work with the Swiss Bar for the first time today. Was pretty interesting, but also pretty enjoyable overall. Also for the first time in a while, I failed on a big-ish lift. I was able to get it about 2/3rds of the way up, but the bar just wasn't moving anywhere after that. It didn't feel like it was going to come back down, though, so I think it was breaking through the increasing band tension that got me on that rep.

Swiss Bar Banded Bench: - Middle Grip, Doubled Reds
70lbs (bar) 1x10 (wide x5, normal x5)
70lbs + bands 2x5
90lbs + bands x3
120lbs + bands x1
130lbs + bands x1
140lbs + bands x1
150lbs + bands x1
160lbs + bands x.5/miss
(Band tension was about 80lbs at the top, and between 30-40 at the bottom, so top reps were 230/180 (make) and 240/190 (miss))

Incline DB Press: - 35* incline
50lbs 2x6
60lbs 1x6
60lbs 1x8
25lbs 2x20

DB Rows:
60lbs 3x10

DB OH Tricep Extension:
25lbs x8
40lbs 3x8

1 Arm Rope TPD:
10lbs x25/arm

Bassist-Dude
11-23-2012, 08:00 PM
DE Lower:

A short workout today, but also quite a good one. Everything felt lighter than usual, despite weight increases, so I was pretty stoked.

Banded Box Squats: - orange band
45lbs x8
135lbs x5
45lbs + bands x5
95lbs + bands x3
135lbs + bands x1
155lbs + bands x1
185lbs + bands 12x2

Deadlifts: - conventional
135lbs x5
185lbs x3
225lbs x1
245lbs x1
255lbs 6x1

Bassist-Dude
11-24-2012, 02:24 PM
DE Upper:

Pretty solid workout today, and found that my triceps need a whole lot of work, as my close grip bench and lockout on other grips is way too slow at the moment.

Chained Bench: - 1 chain/side
45lbs x30 (10/10/10 narrow, med, wide)
+ chains
45lbs x5
95lbs x3
115lbs x3 - narrow
95lbs 2x3 - narrow (lowered weight to focus on speed)
95lbs 3x3 - medium, 15 sec rest, cluster sets
95lbs 3x3 - wide, 15 sec rest, cluster sets

Incline Seated Axle Bar Pin Press: - slightly narrowed grip
axle x10
+20lbs x8
+50lbs 3x8

DB Seated Press: - neutral grip
35lbs 2x15

CS Row: - angled grip
45lbs 1x12
80lbs 3x12
70lbs 1x12

RDFs - head on backrest
10lbs/hand 2x8
17.5lbs/hand 3x8

Assisted Pull-Ups:
green band, 5x5

Shoulder Shocker
2x through w/ 10lbs/hand

Bassist-Dude
11-26-2012, 10:06 PM
ME Lower:

Today was a good day for deadlifts. First time pulling from a deficit, and I was able to get 275 for a 1rm, which isn't too bad. Also finally figured out how to get more hip drive into my deadlifts after receiving a very useful tip from the gym owner/training partner/coach.
Also turns out I had the GHR set up wrong last time, and did much better with it set up properly this time.

Deficit Deadlifts: - Conventional, 3 mats
135lbs x3 - no deficit
135lbs x3 - 2 mats
135lbs x3 - 3 mats from here out
185lbs x3
225lbs x1
255lbs x1
265lbs x1
275lbs x Miss/x1 - didn't lock out the first attempt due to grip, so I chalked up and used hook grip and had no problem on the second attempt.

Deadlift: - Heels together
225lbs 4x5

Heavy Sled Pull:
2x20 steps (about 50ft) w/ 3 plates
6x20 steps w/ 4 plates

GHRs:
bw, 3x10

Bassist-Dude
11-28-2012, 09:00 PM
ME Upper:

First time floor pressing today, took a bit to get used to it, but it was pretty cool. Also hit a couple PRs, which is also awesome, and was taught how to do face-pulls properly (turns out I've been doing em wrong for a while now... oops!)

Floor Press w/ Chains: - 2 chains
45lbs x20 (floor, no chains)
95lbs x8 (bench, no leg drive, no chains)
95lbs + 2 chains/side (floor from here out)
135lbs + 2 chains/side x1
155lbs + 2 chains/side x1
165lbs + 2 chains/side x1

Incline DB Press:
45lbs x6
60lbs 2x6
60lbs 2x7 -- 5lbs + 2 sets PR

DB Rows:
50lbs x5/side
70lbs 3x10/side --- 10lbs PR

Lat Pull Down:
80lbs x8
100lbs 4x8 --- slow/controlled eccentric

Tricep Rope PD:
20lbs 2x25
10lbs 1x30

Face Pulls:
30lbs 2x10
40lbs 2x10

Bassist-Dude
12-05-2012, 09:15 PM
I missed a couple entries, so this'll be a bit of a long post. Here goes!

DE Lower: 1/3

Safety Bar Box Squat: + purple bands
80lbs x5
130lbs x5
80lbs x5 + bands
130lbs x2
150lbs 12x2

Deadlift:
135lbs x3
185lbs x3
225lbs 6x1

High Bar Squat:
135lbs x5
185lbs x5
205lbs x5
225lbs x5

Reverse Hyper:
90lbs 3x12

-----------------------------------------
DE Upper: 1/3

Bench: - chains (1/side)
45lbs x20
45lbs x10
45lbs x3/grip + chains
95lbs 3x3 - narrow
95lbs 3x3 - medium
115lbs 3x3 - wide

Fat Bar Military Press:
bar x6
+20 x6
+40 3x6

Seated DB Press: - neutral grip
40lbs x15
40lbs x13.5

Seated Machine Row:
100lbs x12
120lbs x12
130lbs x12
120lbs 2x12

RDFs:
17.5lbs 3x8, 1x10

Face-pulls ss/w Pushdowns:
4x10 + 4x15 w/ 30lbs

Hammer Curls:
20lbs 3x12

-------------------------------------------------

ME Upper

Hit 205 on bench with much better form than the first time, but got very, very stuck about 2-4 inches off my chest when I attempted 215. At least i know what I need to work on, now!
The rest of the workout was a bit iffy feeling, first off day in a while.

Bench:
45lbs x12
95lbs 2x5
135lbs x3
165lbs x3
185lbs x1
205lbs x1
215lbs x miss

DB Incline Press:
45lbs x6
55lbs x6
65lbs 3x6
55lbs 1x8

DB Row:
55lbs x8/side
70lbs 3x10/side

Lat Pulldown:
100lbs 3x10

Rolling DB Tri. Ext.:
20lbs 4x8

Rope Pushdowns:
20lbs x25-30
30lbs x20-25
20lbs x25

Bassist-Dude
12-07-2012, 09:09 PM
DE Lower: 2/3

Solid day today, SSB squats are starting to find their groove, and my deadlift is improving pretty steadily.

Box Squats: - Safety Squat Bar, Orange bands
80lbs 2x5
130lbs 1x5
+bands
80lbs 1x3
130lbs x2
160lbs 12x2

Deadlifts: - conventional
135lbs x5
185lbs x3
225lbs x2
245lbs 6x1

Squats: - High Bar
135lbs x2
185lbs x2
205lbs 3x5

Planks:
5 x 30 sec

Bassist-Dude
12-08-2012, 02:55 PM
DE Upper: 2/3

Today was a day of trying new stuff. Banded fat-bar military presses, chained push-ups, bench form tweaks all awesome.

Bench: - chains, 1/side
45lbs 3g x12
95lbs 3g x3
+ chains
45lbs 3g x3
95lbs 3g x3
115lbs 3x3 - close grip
115lbs 3x3 - medium grip
115lbs 3x3 - wide grip

Fat Bar Military Press: - red minis
70lbs x8
+bands
70lbs x8
90lbs 2x6, 1x5, 1x4.5

Push Ups: - chain
1 chain 3x15, 1x14, 1x10

Seated Machine Rows:
100lbs x10
120lbs 5x12 (alternating grips, neutral x2, horizontal x2, neutral x1)

Push-downs / Face-pulls superset:
30lbs 4x15 / 40lbs 4x10

Hammer Curls:
25lbs 2x12

Bassist-Dude
12-10-2012, 10:10 PM
ME Lower:

Tried out the giant cambered bar today, and quite enjoyed it. The swing at the bottom surprised me, but I got used to it pretty quick.

GCB Box Squats: - box, no pads
45lbs x5
95lbs x5
135lbs x3
185lbs x3
225lbs x1
245lbs x1
255lbs x1
265lbs x1 - I feel like I had more in me, but I rested a bit long on the box on my last rep, so I decided to call it there. Will definitely go heavier next time.

SSB Pause Squats: - 1-2 second pause
80lbs x5
150lbs x5
170lbs x6
180lbs x6
190lbs x6

Sled Drags:
2x20 steps - 2 plates
6x20 steps - 3 plates

GHR: - aiming for rep goal of 35
15 + 10 + 10 + 5 = 40

DB Side Bends:
40lbs 2x12/side

Bassist-Dude
12-13-2012, 02:51 AM
ME Upper:

Cool workout today, learned a few things that I've got to plan for and work on, such as changing my arch in the bench (move from lumbar to thoracic arching), working on bar placement when unracking it (left it too far toward the head a couple times, should be brought lower), and keeping the shoulders tucked down and back on chin-ups (they tend to shoot up and forward at the top).
Also did chained board presses for the first time today, which was legit. All my bench assistance work is a good 40-50lbs more than my actual bench comes out as, which is a bit strange. Hopefully I can sort it out and start having my bench numbers shoot up.

Board Press: - 2 chains/side, 2 board
45lbs x20, x15 - normal grip
45lbs x5 - close grip
95lbs x5 - close
135lbs x5 - medium
+ chains and board, normal/wide grip from here out
135lbs x1
155lbs x1
175lbs x1 - +80lbs in chains = 255lbs at the top
195lbs x miss --- lost my groove just slightly at the sticking point, enough for the elbows to cave and send the bar toward my head
195lbs x miss --- stapled after a weird pop/shift sensation in my left shoulder, unracked the bar too high as well

Incline DB Press:
45lbs x6
55lbs 4x8
25lbs 2x20

DB Rows:
55lbs x8
75lbs 3x10 --- form got a bit iffy on the last sets/reps

Assisted Chins:
green band x3
orange band 3x3 --- had trouble keeping the shoulders down, will have to work on this

Tricep Push-Downs: - straight bar, reverse grip
10lbs x25
20lbs x25
30lbs 2x25 + 2x20 band pull-aparts.

Bassist-Dude
12-14-2012, 10:02 PM
DE Lower:

Solid workout today, deadlifts in particular are feeling better than they ever have before, which is awesome.

SSB Box Squat: - 3 pads, orange bands
80lbs x5
130lbs x5
+ bands
80lbs x3
130lbs x3
160lbs x1
170lbs 12x2 - 1 minute rest

Deadlifts: - conventional, 1 pad deficit
135lbs x5
185lbs x3
225lbs x2
250lbs 6x1

High Bar Squat:
135lbs x3
185lbs x3
215lbs 3x5

Reverse Hypers + Standing Rope Abs: - super-set
90lbs + 50lbs - 3x12

Bassist-Dude
12-19-2012, 09:50 PM
DE Upper:

Left my training log at the gym over the weekend, so this is an older one. Solid workout though, and I remember the speed bench work was starting to feel pretty good toward the last sets.

Bench: - 1 chain/side
45lbs x10/grip
95lbs x5/grip
+chains
45lbs x3/grip
95lbs x3/grip
115lbs 3x3 - close grip
120lbs 3x3 - medium grip
125lbs 3x3 - wide grip

Military Press: - fat bar
70lbs x8
90lbs x8
100lbs 3x8

Assisted Pull-ups:
green band 5x5

Seated Machine Rows:
120lbs 5x12

Band Face-pulls:
red band, 4x12

Hammer Curls + Tricep Push Down:
25lbs / 30lbs - 3x10/15

-----------------------------------------------

ME Upper:

Massive PR today. Skipped last ME Lower day because I had an exam (which are now finally done with!), and have been sleeping much better recently, so the combination of rest and stress relief was brilliant. 95lbs and 135lbs on close grip felt super light, so I decided to see just how far I could go, and ended up with 225lbs for my final set. 15lbs more than my regular bench! :p

Close Grip Bench: - blue pad
45lbs x20
95lbs x10
135lbs x3
155lbs x1 --- full ROM PR
+ blue pad
175lbs x1
195lbs x1
205lbs x1
215lbs x1
225lbs x1 --- huge PR!

DB Bench: - Pause
45lbs 4x10

Assisted Pull-ups:
green band 5x5

DB Rows: - dead stop on floor
55lbs 3x10/side

Tricep Push-downs + Face-Pulls:
Red band for each
1 x 15/10
3 x 15/15

Bassist-Dude
12-21-2012, 09:38 PM
DE Lower:

Started a new cycle with the giant cambered bar for banded box squats and lowered the box a few inches, felt really good, so I'll have to remember this combo for the future. Deadlift singles were a bit slow, so I'm probably gonna back off on them for a little while, they might not work so well with the squats, will take some experimenting to find out.

Box GCB Squats: - small box, orange bands
45lbs x10
95lbs x8
+bands
45lbs x5
95lbs x3
135lbs x3
160lbs 12x2

Deadlifts: - conventional, 1 pad deficit
135lbs x5
185lbs x3
225lbs x2
265lbs 2x1
225lbs 4x1

GHR:
bodyweight, 20+15+10 (45 total, Rep goal was 40)

Pull-Throughs ssw/ Standing Rope Abs:
50lbs x10/12
70lbs/50lbs 4x8/12

Bassist-Dude
12-24-2012, 04:44 PM
ME Lower

It's been a while since I've been able to go for ME Lower day, and even longer since I've tested my deadlift, so I figured I'd go for it today and see what happened. As it turns out, I matched my old PR (315lbs) with significantly less effort than I remember it being, and got another 10lbs on top of that! I feel like I had at least another 10lbs in me, but form was starting to get iffy, and I had figured out enough from the two top sets to plan what I'll be working on.

Deadlift: - conventional
135lbs x5
185lbs x3
225lbs x1
255lbs x1
275lbs x1
295lbs x1
315lbs x1
325lbs x1 --- PR!

Squat: - free, low bar
45lbs x10
135lbs x5
185lbs x5
225lbs x5

Glute Bridges: - slight hold at top
bw x8
25lbs x8
45lbs x8
95lbs 3x8

Calf Raises:
100lbs x20
120lbs 3x20

Plank Clusters: - 4x15s with 1-4 second breaks
five sets

Scapular Retractions: - hanging from pull-up bar
bodyweight 2x10

Bassist-Dude
12-26-2012, 05:09 PM
ME Upper:

On Monday I gave myself an early Christmas present with a 10lbs deadlift PR, today I gave myself an even better post-Christmas present with a 15lbs bench PR, and finally broke the 2 plate barrier! Felt absolutely fantastic, and totally smoked the rep (as far as PRs go), stoked to keep adding pounds now.

Bench:
45lbs x20
95lbs x5
135lbs x5
165lbs x1
185lbs x1
205lbs x1
225lbs x1
--- dropped weight and did some pause work ---
135lbs x3
155lbs 5x3

Incline DB Bench: - 20* incline, pause
35lbs x10
40lbs 3x10

Kneeling Lat Pull-down:
70lbs x10
90lbs x8
110lbs 5x5 -- had a sticking point on the 5th rep of sets 1-3, couldn't get it more than an inch within touching my chest, this stopped on the 4th and 5th sets.

DB Rows: - dead stop on floor
55lbs 3x10/side

Face-Pulls:
40lbs 4x12

Band Pull-Aparts:
red band, 3x10

Bassist-Dude
12-29-2012, 01:30 PM
DE Lower:

Pretty solid workout, kept it on the shorter/easier side of things because I had a band practice right after. Something seems to be up with my right lumbar/SI area when doing stuff that involves a lot of low back or glute work. Will have to get it checked out.

Box GCB Squats: - small box, orange bands
45lbs x10
95lbs x5
135lbs x5
+bands
95lbs x3
135lbs x1
165lbs 12x2

Good Mornings:
45lbs x10
95lbs x8
135lbs 5x5

Farmer's Walks ss/w KB Swings:
2 laps + 10 swings x3
2 24kg KBs + 1 24kg KB

Back Extensions - focusing on glutes
bw x10
20lbs 2x10

------------------------------------------------

DE Upper:

A weird pain in my neck/collar bone area has developed, and it was significant enough to cut benching short and stop any pressing for the day. Will definitely have to get it looked at, because I've just gotten on a roll with my pressing work. On the upside, back work went really well today. I won't include any of the pressing work I did before calling it, because I'll likely be using the same weights again once the issue is resolved.

Kneeling PD:
70lbs x10
90lbs x8
110lbs 5x5

T-Bar Rows:
45lbs x12
95lbs x12
115lbs 3x12, 1x18-20

DB Curls:
17.5lbs/side 3x10

Band Pull Aparts:
5x20 - red band

Bassist-Dude
12-31-2012, 06:52 PM
ME Lower:

Best way to finish off the year is with a solid PR, so that's what I went ahead and did! Worked up to one really good rep of 310lbs in the squat variation I used, which was only 5lbs less than my regular squat max, and I feel I could've had another 10lbs or so if I really wanted to push it.
Also found that I use my quads a ton in the very beginning of my deadlift, as I couldn't pull nearly as much after the max effort lift, which definitely fried my quads.

SSB Box Squat: - low box, narrow stance
80lbs x5
130lbs x3
170lbs x3
200lbs x1
240lbs x1
260lbs x1
290lbs x1
300lbs x1
310lbs x1

Deadlift: - conventional
135lbs x6
185lbs x3
225lbs 2x5

GHR: - rep goal of 50
20+15+15

Calf Raises:
100lbs 3x20

Bassist-Dude
01-04-2013, 05:15 PM
ME Upper:

Neck problem is still in the way of max effort pressing movements, but oddly enough, it didn't bother me on (very slight) incline DB presses. If worst comes to worst and I can't flat bench for a while, I can work around it using DBs and whatever else I can get away with. It's a bit of a bummer though, cause my pressing strength is feeling really good at the moment.

Swiss Bar Press: - narrow grip
70lbs 3x10/grip
120lbs x3
140lbs x3
160lbs x1

DB Incline Press: - 20*
20lbs x10
45lbs x6
65lbs 2x5
45lbs 5x8 - slight pause at the bottom, controlled eccentric/concentric

Kneeling Lat Pull-down:
70lbs x10
90lbs x8
110lbs 5x5 -- no problems with ROM, time to bump up the weight

DB Rows: - w/ fat gripz
35lbs x10/side
55lbs 3x10/side

Rope Push-Down + Face Pulls:
30lbs / 50lbs - 3x25/12

DB Curls: - seated
17.5lbs/side 3x12

--------------------------------------------------------

DE Lower:

Birthday workout! Turned 20 today, and celebrated by finishing up my current DE squat cycle :p

GCB Box Squats: - small box, orange bands
45lbs x10
95lbs x5
145lbs x5
+bands
95lbs x3
145lbs x1
175lbs 12x2

Hex Bar Deadlifts: - 1 mat deficit, bottom grip
135lbs x5
185lbs x5
225lbs 3x5

Lying Ham Curls: - squeeze at the top
30lbs x12
50lbs x12
60lbs 2x12

Hip Extensions: - focus on glute contraction
bw x12
+10lbs x10
+17.5lbs x10
+20lbs x10

Bassist-Dude
01-07-2013, 11:10 PM
ME Lower:

Trained really late today and was starving (first day back at school + small lunch = bad idea), but I just cranked the tunes and hit a massive 40lbs front box squat pr. Also went heavier and harder with my assistance work, as i've been slacking a little bit too much on my lower body assistance.

Front Box Squat: - 1 pad
45lbs x8
95lbs x3
135lbs x3
185lbs x3
205lbs x1
225lbs x1
245lbs x1
265lbs x1
275lbs x1

Rack Pulls: - 2nd hole
135lbs x5
185lbs x3
225lbs x3
255lbs 3x3

Walking Lunges: - 22.4kg kettlebells, 1/hand
roughly 50lbs 3x6/leg

GHRs:
red band, 2x8 + 1x7

Hanging Leg Raises: - knees bent
2x10

Bassist-Dude
01-10-2013, 12:08 AM
ME Upper:

Showed a friend from school around the gym today, and had a pretty sick workout on top of that. Was finally able to bench again, as the pain in my neck seems to have disappeared for the moment (though I'm still going to try and book time with a physio or chiro guy), and I hit 220lbs with the fat-bar, not bad for 2 weeks without any proper barbell bench work!

Fat-bar Bench:
70lbs x10
120lbs x8
160lbs x3
180lbs x1
200lbs x1
220lbs x1
160lbs x11

Incline DB Press: - 20*, pause at the bottom
45lbs x10
50lbs 3x10

Kneeling Pull-Downs:
80lbs x10
100lbs x8
120lbs 5x5

Horizontal Seated Rows:
120lbs 3x20

Bassist-Dude
01-15-2013, 01:34 PM
DE Lower:

(forgot to put this in on friday, nothing important to note)

Box Squat: - orange band, 1 mat, straight bar
45lbs x5
135lbs x5
+bands
45lbs x5
95lbs x3
135lbs x3
155lbs x2
175lbs 12x2

Deadlift: - speed pulls, conventional
135lbs x5
185lbs x3
225lbs 6x1

GHR: - rep goal:50
20+20+15 (55)

DB Lunges:
100lbs 2x8/side

Calf Raises:
110lbs 2x20

---------------------------------------------------

DE Upper:

I was able to bench this time around, which is awesome, as my first meet is about 3 weeks away and I'm getting pretty stoked to compete.

Bench: - straight weight
45lbs x10
95lbs x8
135lbs x5
155lbs 8x3

Incline BB Press: - 50*
45lbs x20
95lbs x10
115lbs 3x8
135lbs 1x8

Kneeling PD:
80lbs x10
100lbs x8
120lbs 5x5

T-Bar Row:
45lbs x10
90lbs x10
115lbs x10
125lbs 2x10

DB Flyes/Curls SS:
17.5lbs/20lbs 3x10/12

-----------------------------------------------------

ME Lower:

Followed my instincts after choosing my ME movement for the day, and it totally paid off. Tripled a weight which used to be rather difficult/near max, and definitely would've had more if I hadn't been pulling heavy right before.

Rack Pull: - 2nd hole, old bent rack pull bar
45lbs x5
135lbs x5
225lbs x3
265lbs x1
285lbs x1
305lbs x1
325lbs x1
335lbs x1
345lbs x1
245lbs x10

Squat:
45lbs x10
135lbs x8
185lbs x6
225lbs x3
245lbs x3
265lbs x3
285lbs x3
305lbs x3

Lying Ham Curl + Calf Raise SS:
60lbs/110lbs 4x10/12

Pallof Holds: - red bands
30seconds/side x2

Bassist-Dude
01-17-2013, 12:31 AM
ME Upper

First time using the Slingshot today, and it was pretty cool. Took a rep to get used to, but after that it was pretty awesome. I think this'll definitely be a useful tool for me in the future.

Bench: - slingshot
45lbs x20
95lbs x10
135lbs x5
165lbs x3
185lbs x2
205lbs x1
+slingshot
225lbs x1
235lbs x1
245lbs x1
255lbs x1

Pause Bench: - 1-2 second pause
165lbs 5x3

DB Incline Press: - 50*
40lbs/hand 2x20

Chin-ups: - rep goal: 10
3+3+3+1 (10)

Seated Horizontal Row:
100lbs x10
120lbs x10
140lbs 3x10

Push-Down + Cable Curl SS:
30lbs 1x15/15
30lbs 1x15/20

Bassist-Dude
01-24-2013, 11:13 PM
Well, I got lazy and haven't added my recent workouts lately, so this post will have quite a few old sessions.

DE Lower:

Box Squat: - low box, 1 mat, orange bands
45lbs x10
135lbs x5
185lbs x3
+bands
95lbs x3
135lbs x3
165lbs x1
185lbs 12x2

Deadlifts:
135lbs x5
185lbs x3
200lbs 6x1

RDL:
135lbs x10
185lbs 3x10

Front Squats: - Low box, 1 mat, paused
45lbs x8
95lbs x8
135lbs 3x8

---------------------------------------------------------------

DE Upper:

Bench:
45lbs x10
95lbs x8
135lbs x5
160lbs 8x3

Incline BB: - 50*
45lbs x10
95lbs x10
115lbs x8
135lbs 3x8

Kneeling PD:
80lbs x10
100lbs x8
120lbs 5x5

T-Bar Rows:
45lbs x12
90lbs x12
115lbs 3x10

Cable Curl + Face-pull SS:
40lbs 3x10/10

--------------------------------------------------

ME Lower:

Deadlift:
135lbs x5
185lbs x3
225lbs x1
260lbs x1
275lbs x1
295lbs x1

Front Squats: - low box
45lbs x10
95lbs x8
135lbs x8
185lbs x5
205lbs 2x3

GHR: - red band
4x8

-------------------------------------------------------------

ME Upper:

Elbows have been bothering me, so I threw on some sleeves and was good to go. Starting to take it easier on training, as my first meet is coming up on the 10th, and I'm getting pretty stoked.

Fat Bar Bench:
70lbs x12
120lbs x10
160lbs x5
185lbs x3
205lbs 3x2

OH Press:
45lbs x10
95lbs x8
115lbs x5
135lbs x5
155lbs x1

Kneeling PD:
80lbs x15
100lbs x8
100lbs x10
120lbs x7
120lbs 2x6

Chest Supported Row:
45lbs x10
70lbs 3x10

Seated Horizontal Row:
140lbs 4x8

Barbell Curls:
45lbs 3x12

Bassist-Dude
01-25-2013, 08:42 PM
DE Lower:

Feels pretty cool to be doing speed work with what used to be max or near max weights (when including band tension, anyways). Getting more and more excited to compete and see how much my squat has increased since the last time I maxed properly.

Box Squats: - straight bar, 1 mat, orange bands
45lbs x10
135lbs x5
185lbs x3
+bands
95lbs x3
135lbs x3
175lbs x3
195lbs 12x2

Deadlifts: - conventional
135lbs x5
185lbs x3
195lbs 2x 7 rep clusters, 5-15 sec rest

GHRs:
bw x10
+10lbs 4x8

Pallof Holds:
red bands, 2x30 sec/side

Bassist-Dude
01-26-2013, 08:25 PM
DE Upper:

Bench is feeling pretty good right now, which is awesome, as it's never been the smoothest lift for me, despite my favourable leverages.

Bench: - straight weight, pause
45lbs x10
95lbs x8
135lbs x5
155lbs x1
165lbs 8x3 --- Pause 2-3 seconds

Incline BB Press: - 50*
45lbs x10
95lbs x10
135lbs 3x8

Kneeling PD:
80lbs x15
100lbs 5x10

Seated Horizontal Row: - vertical grip
120lbs x6
140lbs x6
150lbs x6
160lbs 2x6

Barbell Curls:
45lbs 4x12

Bassist-Dude
02-01-2013, 12:29 AM
ME Lower:

Huge 40lbs box squat PR from this training session, was beyond stoked that I hit it. Gives me lots of thinking to do on what numbers I want to try and reach at the meet, might all depend on how much I can get out of my stretch reflex and how I feel that day.

Video of the PR Squat:

http://www.youtube.com/watch?v=9opZV21-u4g&feature=youtu.be


Box Squat: - 1 mat
45lbs x10
135lbs x5
185lbs x3
225lbs x3
255lbs x1
285lbs x1
315lbs x1 --- Old PR
335lbs x1 --- 20lbs PR
345lbs x1 --- 30lbs PR
355lbs x1 --- 40lbs PR!

Good Mornings:
45lbs x10
95lbs x8
145lbs 3x8

DB Split Squats: (weight listed is combined weight between 2 DBs)
bw x8/side
50lbs x6/side
90lbs x7/side

------------------------------------------------------

ME Upper:

Elbows are getting pretty sketchy, particularly the right elbow. I can pull and curl without any problems, but as soon as I start pressing anything, it all goes south. Couldn't even bench the bar without considerable (as in, significant enough not to throw elbow wraps on and ignore) pain. I'm hoping it's just inflammation and will be mostly cleared up by the meet.

Kneeling PD:
50lbs 2x15
80lbs x10
100lbs 3x10
110lbs 2x10

Cable Chest Flyes:
20lbs/side x12
30lbs/side 3x12

Seated Cable Row: - triangle grip
70lbs x15
100lbs x15
130lbs 4x12

T-Bar Rows:
90lbs 4x12

DB RDF:
17.5lbs/side x10
20lbs/side 3x10

BB Curls:
65lbs 5x10