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superdonut
08-30-2010, 04:04 PM
I'll start with a basic introduction here. I'm just a regular 21 year old college donut. Growing up I was fairly athletic, I competed in track and field for 7 years, but deep down in my donut heart I had a great appreciation for the weight room and lifting weights. During my first year of college I gained about 35lbs, but eventually I had some issues come up in my personal life that I felt were more important than lifting weights, and mainly eating 6-7 times a day, I also started working full time. So I stopped lifting for 2.5-3 months lost all the weight but enjoyed the time I spent away from the iron. I went from 190 all the way down to a measly 155lbs.

However, I'm back with vengence as I seek to reclaim the title of heavy weight donut champion of the world.

The program is 5/3/1 everyone has heard of it by now. I'm finishing cycle one this week and have already gained 7lbs back. I'll post this past cycle so everyone...if anyone for that matter reads this can get caught up.

superdonut
08-30-2010, 04:26 PM
August 8th, 2010
Clean
105 x 5
120 x 5
135 x 5

August 10th, 2010
Press
75 x 5
85 x 5
95 x 5

Front Raise
25 x 10
25 x 10

Seated Curls
15 x 20
15 x 20

August 14th, 2010
Front Squat
65 x 5
95 x 5
115 x 5

August 16th, 2010
Bench
115 x 5
135 x 5
150 x 5

CG Bench
65 x 10
65 x 10
65 x 10
65 x 10

August 19th, 2010
Clean
110 x 3
125 x 3
140 x 3

August 20th, 2010
Pres
80 x 3
90 x 3
100 x 6

Lateral Raise
5 x 15
10 x 15
15 x 15

Leaning Lateral Raise
5 x 10
5 x 10
5 x 10

1 arm DB Press
25 x 8
25 x 8
35 x 8

Front Raise
25 x 12
25 x 12

Mini Band Press
1 x 10


August 22nd, 2010
Front Squat
75 x 3
105 x 3
135 x 3

Lunges
15 x 20 steps

August 23rd, 2010
Bench
120 x 3
140 x 3
155 x 3

DB Bench
25 x alot
35 x 12
35 x 12
35 x 12

CG bench
75 x 12
75 x 12
75 x 12
75 x 12

Con Curls
15 x 12
15 x 12
15 x 12
15 x 12

Pinwheels
25 x 10
25 x 10

August 25th, 2010
Clean
135 x 5
140 x 3
150 x 1

Press
80 x 5
90 x 3
105 x 1

superdonut
08-30-2010, 04:27 PM
And finally today.

Bench
150 x 5
155 x 3
165 x 2

DB Bench
35 x 15
35 x 15
35 x 15
45 x 12

CG Bench
80 4x12

Con Curls
15 x 15
25 x 12
25 x 12/10

Pinwheels
25 x 12

Quick note. I'm using relativly light weight for my maxes for my 531 lifts, this way I'll be able to go up in weight fairly easily each cycle.

superdonut
08-31-2010, 05:35 PM
August 31st, 2010

Front Squat
115 x 5
135 x 3
160 x 1

Back Raise
bw x 15
bw+10 x 15
bw+15 x 15

Weighted Vest + Heavy Bag Carry
25lb vest + 50lb bag x 72 feet
50lb vest + 75lb bag x 72 feet
50lb vest + 95lb bag x 36 feet

Notes: I mainly lift in my garage, I got a rack, bench, weights, and a good imagination. For the weighted vest+heavy bag carry all I do is use an old book bag (weighted vest) and an old canvas duffel bag (heavy bag). I fill each bag with how ever much weight I want, either in the form of plates or dumbells. Walla. I also used to do homemade atlas stone training and if anyone wants a how-to on that just lemme know.

superdonut
09-02-2010, 05:58 PM
Deload for press and clean today.

Sept 2, 2010

Clean
65 x 5
65 x 5
65 x 5

Press
55 x 5
55 x 5
55 x 5

Seated DB Press
30 x 10
30 x 10
30 x 10

Mini Band Press
2 x 10

Notes: I got my olympic dumbbell handles in the mail today. They worked real well, might have a problem with the collars not staying on when I pile on more weight. Also had some weird stomach pain today, probably just need to eat more raisin bran. Weekend is almost here.

SCmmaFAN
09-02-2010, 07:57 PM
Welcome aboard!

I take it that you like to eat donuts?

superdonut
09-02-2010, 09:53 PM
Welcome aboard!

I take it that you like to eat donuts?

Thank you very much for stopping in. Ya donuts are pretty good, I like a good amount of unhealthy, sweet, sugary baked goods. Luckily I can get away with eating that stuff, however I try to eat fairly well.

chaddukes
09-03-2010, 02:55 PM
Welcome! Keep it up!

superdonut
09-03-2010, 07:36 PM
Thanks!

I'm pondering a lofty goal of competing in an IPA powerlifting meet next year.

superdonut
09-05-2010, 09:01 PM
On Saturday I helped a friend of mine move. And we trained arms together!

Dips
bw x 12
bw x 12
bw x 10
bw x 12

Incline rope pushdowns
4 sets

Preacher Curls w/ ez bar
4 sets

Cable Hammer Curls PAIN
4 sets

Notes: Today I bought a power rack, and a 300lb olympic weight set, an adjustable bench, and 2 olympic db handels. Of course I already had most of this stuff, minus the rack. I think I now have over 1000lbs in plates, and now I have an actual power rack score. My friend needed the money so I took his equipment off his hands.

superdonut
09-07-2010, 07:19 PM
Deload leg day.

Did some front squats, some back squats, and some light SLDL. Then I did some walking lunges to help get the blood flowing.

Yeehaw

StLRPh
09-07-2010, 07:23 PM
Did you sub cleans and front squats for deadlifts and back squats?

superdonut
09-08-2010, 11:19 AM
Did you sub cleans and front squats for deadlifts and back squats?

Yes I did. Since my first cycle is almost complete, I think I might switch back to conventional DL's and then maybe do 3 sets of powercleans on my DL day as an accessory lift, not done light by any means, but not done heavy as to adversely affect my DL either.

superdonut
09-08-2010, 04:08 PM
Military Press
80 x 5
90 x 5
100 x 12

Seated DB Press
25 x 15
35 x 10
35 x 12

Lateral Raise
10 x 15
15 x 15
15 x 15

Miniband Press
1 x 12
1 x 12
1 x 11

Notes: Good workout, weight is up to 167 today. Gonna go have some bbq pork chops and whatever else I can find that used to be a living animal.

superdonut
09-09-2010, 04:51 PM
Chins
bw x 10
Pullups
bw x 10

DL
135 x 5
185 x 3
225 x 2
315 x 1

Hang Clean
115 x 3
115 x 3
115 x 3

Ez Curls
25 x 20
45 x 13
45 x 10

Pinwheels
25 x 12
25 x 12
25 x 12

Notes: Man it felt good to lift some (relatively) heavy weight off the floor. 315 for 1 rep is by no means a PR, just a starting point as of now, I was surprised how easy it was actually. So I will play it by ear and see how that progresses. I'll be doing 3 sets of 3 for my hang cleans using the same weight for each set, if I fail to get 3 reps on each set I will keep that weight the same until I get all 9 reps.

superdonut
09-10-2010, 01:00 PM
I found a big Q n A that Wendler did over his 5/3/1 program. You can read it over there >>> http://asp.elitefts.com/qa/training-logs.asp?qid=123083&tid=

So I'll be doing powercleans/hangcleans whatever cleans with 5/3/1 but I'll be doing them before my front squat or DL day. Just figured I would share this as others who are doing or want to do 5/3/1 might have questions that are answered in the link above.

superdonut
09-13-2010, 11:32 AM
Bench
120 x 5
140 x 5
155 x 10

Incline DB Press
25 x 12
45 x 12
45 x 12

CG Bench w/ pause
85 x 12
85 x 12
85 x 12
85 x 12

Skull Crushers
40 x 10
40 x 10
40 x 10

Notes: Lifted with a friend today, it was a good time. He and I were training partners back in the day when we were in high school. Progress on the CG Bench w/ pause is still going up, so is my flat bench strength. Good **** all around. Eat some protein everyone!

superdonut
09-15-2010, 08:54 PM
Ok, had food poisoning yesterday night, had zero appetite today, but needed to get to the gym and lift so I pushed through all the bullcrap had a cheese toastie and tomato soup and did the following.

Pullups
bw x 15 PR

Hang Clean
115 x 5
125 x 5
140 x 5

Front Squat
115 x 5
135 x 5
140 x 6

Notes: My legs hurt, ouch.

SCmmaFAN
09-16-2010, 07:42 AM
I hope you recover quickly from your food poisoning.

geordie1986
09-16-2010, 02:12 PM
sorry to hear about the food poisoing, i had it a few years ago off fish and it put me off fish for live. Looks like you still got a good session in despite everything.

superdonut
09-16-2010, 02:16 PM
Thanks guy, I'm fine now. I don't normally get sick at all, but when I do get sick it just sucks complete crap. Onwards and upwards to more PR's!

superdonut
09-19-2010, 10:39 AM
Had a good weekend, lifted on Friday with a powerlifter friend of mine.

Rack Pulls from knee
135 x 5
185 x 5
225 x 3
315 x 3
405 x 3

Chins
4 sets

Military Press
135 for some reps

Leaning laterals
4 sets

Miniband Pull aparts
4 sets

Calf Raises
3 sets

And thats about it, ate pizza, nachos, chicken nuggets, chili, cheeseburgers, and soda all weekend. Will be back to better quality food Monday and 3 day for bench.

superdonut
09-20-2010, 11:16 PM
3 bench day

125 x 3
145 x 3
165 x 7

CG Bench w/ Pause
95 x 12
95 x 12
95 x 12
95 x 8

Notes: Did not sleep worth crap last night, so when I got home from class I took a nap and ate. Then went to work and got home around 9 and REALLY did not feel like lifting, but I went in and made sure I got important stuff done. I left 1 maybe 2 reps in the tank on the bench press. Still making progress on that. I'll keep the same weight next week for the cg bench once I get 12 reps for all 4 sets I'll bump it up again.

Got some steaks I'll be cooking tomorrow night for dinner, can not wait.

superdonut
09-21-2010, 05:24 PM
Hang Clean n Front Squat 3 day

Hang Clean
120 x 3
130 x 3
145 x 3 <switched to full clean on this one, will probably switch all sets to full cleans now.

Front Squat
120 x 3
140 x 3
150 x 5

BTN Split Jerks
bar x 3
65 x 3

Notes: I can see a definite change in my conditioning, maybe it was doing 3 reps a set instead of 5 like last week but I was hardly winded. Maybe I need to use more weight haha. I tried the split jerks at the end of my workout just to see how they felt, I might add these in on my Military Press day or switch my military press out in place of them for a few cycles. Will have to wait and see. Time for steak!

superdonut
09-23-2010, 08:15 PM
Military Press
85 x 3
95 x 3
105 x 12 PR

Split Jerk
95 x 1
115 x 1
135 x 1
160 x 1
185 x miss

DB Military Press
35 x 12
50 x 10
50 x 10

Shrugs
135 x 15
185 x 20

Miniband Pull Aparts
4 sets



Notes: First time going heavy on the split jerks. The 160 is a PR.

SCmmaFAN
09-23-2010, 08:17 PM
That was a big press effort and a nice job on your bench day too!!!

superdonut
09-23-2010, 10:09 PM
Thank you! Ya I'm just trying to keep the strength gains coming as consistently as possible. If that means only adding 5lbs a cycle so be it. The military press is a lift I've always had trouble with getting stronger.

superdonut
09-24-2010, 08:24 PM
Meh day.

Chins
bw x 16 pr
bw x 7

DL
135 x 5
185 x 3
225 x 5
250 x 5
275 x 5

Rack Pulls
135 x 8
225 x 8

lower back was talking to me so I stopped there.

BB Curls
65 x 10
65 x 10

Reverse Ez Bar Curls
3x15


Notes: I knew lifting once I got home from work was going to be a challenge. Sure enough I ran out of gas, but spent about 10 minutes preparing myself mentally prior to lifting for what I intended to do. Oh well.

superdonut
09-27-2010, 04:01 PM
Been sick the last couple of days with a sinus cold. Runny nose and coughing all that good stuff. I'll see what I can do today for 531 bench.

superdonut
09-27-2010, 04:41 PM
Bench
155 x 5
165 x 3
175 x 5

Somewhere between my warm ups and 165 I jacked up the lateral head of my left tricep. I'm not sure if it is a cramp or a strain but I decided to go for 175 since I had my mind made up to hit it for a single anyways. I have a bag of ice wrapped on my arm now. I'll see how it feels tomorrow, it only really felt like something was wrong when I pressed the bar up off of my chest, nothing excruciating but it was a definitely noticeable feeling.
When in doubt, wait a day to lift again!

superdonut
09-28-2010, 09:01 PM
531 Front Squat

Front Squat
115 x 5
140 x 3
165 x 1
185 x 1

gm'S
3x10

Back Ext
3x20


Notes: Good workout, that is a 25lb increase on my front squat in 4 weeks, not too bad. I even had some left in the tank, but there are bigger things to accomplish in the next upcoming days, weeks, months, and years. Tricep is doing great, iced it twice last night for 15-20 minutes. Then wrapped it in a ace bandage all night while I slept. Woke up today and there is still some dull soreness to it, but overall it feels a lot better. Will keep monitoring and see how it feels on Military day and Power clean day.

superdonut
09-29-2010, 05:14 PM
Military press 531 day

Press
80 x 5
95 x 3
115 x 11 all time PR (with this weight)

http://www.youtube.com/watch?v=ZJnze3kMx_g

Split Jerk (75% of max)
120 for 8 singles

Leaning Laterals
15 3x10 (no rest)

Mini Band Pull Aparts
3 sets.

Notes: Wanted 10 reps for military press but was able to get 11 so that is swell. Split Jerks were fun, starting out light on those. I will probably increase the intensity and lower the volume as I progress on those. Tricep feels 100% better.

superdonut
10-01-2010, 02:37 PM
Worked up to 185x1 on powerclean today. then did 2 sets of chins.

SCmmaFAN
10-02-2010, 10:43 AM
11 reps is nice! How do you like powercleans?

superdonut
10-02-2010, 10:56 AM
Thanks man, I'm working my way back slowly with all my lifts. I enjoy power cleans and hang cleans. I've done them off and on for about 4 years. I wish there was an olympic lifting club or gym around where I live so I could join it.

superdonut
10-04-2010, 09:07 PM
deload week for everything.

did 2 sets of benching and 1 set of rolling tricep extensions.

superdonut
10-06-2010, 11:09 AM
yesterday i did a circuit.

back squat x 5
split jerk x 5
powerclean x 5

that was one complete circuit and i did it twice. then got winded. i'll probably do it again tonight. i wanna be in better shape.

superdonut
10-06-2010, 07:31 PM
alright so im still on deload but im still motivated to train. lower back and hamstrings have still been sore a little but whatever.

today i did

bw chins 1 set of 20 reps all time pr
DL 335x1

and the same circuit from yesterday x 2

and a few kb swings.

superdonut
10-11-2010, 01:03 PM
benched 160 for 10 reps.

Notes: I wanted to lift today but just didn't have much energy. Met Jim Beam last night and fell out of my friends SUV so my left hip is sore as hell today, not bruised though. Idk if it was a the deload, which seemed long as hell or what. Maybe next time I'll drink at the start of the deload and not the end.

superdonut
10-12-2010, 10:29 PM
front squat
135 x 5
145 x 5
155 x 5

DL
135 x 2
135 x 2
225 x 1
225 x 1
315 x 2

notes: meh. did not have much energy today. waited till about midnight to lift since that was when I got like 5 meals in.

superdonut
10-14-2010, 06:17 PM
awesome workout.

military press
85 x 5
95 x 5
135 x 7 PR

Split Jerk
115 x 2
125 x 2
135 x 1
145 x 1
170 x 1 PR

DB Press
25 x 10
50 x 15
45 x 10

Lumber Jack Press
25 x 10
35 x 10
45 x 10

Mini Band Pull Aparts
3 sets of 15

Chins
22 reps PR


Notes: 3 pr's today hell ya! 135x7 is +1 rep all time record, 170 split jerk is a 10lb record and 22 chins is +2 rep all time record. Back on track.

superdonut
10-18-2010, 02:29 PM
Bench
135 x 3
155 x 3
175 x 9

Pendlay Rows
95 x 5
135 x 5
155 x 5
185 x 5

DB Press
25's x 15
45's x 15
65's x 7
50's x 12

Rack Pulls
135 x 3
225 x 5
315 x 3
365 x 2
405 x 2
505 x 1 PR
515 x 1 PR

Incline Flies
10's x 10
15's x 10
25'x 2x10

Rhomboids
25 x 10
25 x 10
25 x 10

Chins
bw x 15

Notes: Worked out with a old high school buddy of mine. We both ran track together. He ran the hurdles and I ran the sprints. It was a good workout, we paired chest and back together since thats what he does when he trains. It was a nice change.

SCmmaFAN
10-18-2010, 02:54 PM
Very nice benching effort!

superdonut
10-18-2010, 03:45 PM
Thanks, it's going up pretty steadily. Gotta keep the weights fairly conservative still though.

superdonut
10-19-2010, 03:52 PM
Front Squat
155 x 3
175 x 3
185 x 4

GM
3x10

Back Raise
bw x 2x20

Hanging Knee Ups
2x15

Crunches
2x15

Notes: Front squats felt heavy all day. My hips were extremly sore today as well as my adductors. Oh well pushed through it and got more reps than I needed. Tmw is a rest day woo hoo. Depending how I feel next week i'll either work up to another conservative single for front squats or go big.

superdonut
10-22-2010, 10:32 AM
Went to commercial gym yesterday for shoulders.

worked up to 140 x 3 military press.
also got 60lb db's for 6 reps on seated db press.

then did a bunch of other stuff.

superdonut
10-24-2010, 10:58 AM
Update on training so far. Will be finishing up 2nd cycle of 531 at the end of the week. Debating on whether or not to continue on with a 3rd cycle or switch my training around to a more volume style of approach. Will see how things feel. In the end all that matters is I'm in the gym lifting some weights, so I'm not worried.

superdonut
10-25-2010, 02:25 PM
Bench
145 x 5
165 x 3
185 x 6

Incline Bench
95 x 10
135 x 10

DB Flat Bench
35 x 12
45 x 14
45 x 12

Incline Flies
15 x 12
25 x 12

Dead Stop CG Bench
95 x 10
95 x 10

Tri Ext
25 x 12
25 x 12

Notes: Good workout, more volume then usual. I think instead of switching to a different program I will stick 531 for bench and squat, military, dunno about back yet and just add in extra volume.

superdonut
10-26-2010, 05:53 PM
Front squat 531
135 x 5
155 x 3
195 x 1
205 x 1 SMOKED it

Squat
135 x 10
135 x 10

SLDL
135 x 12
185 x 10
225 x 10 ow

GM
65 x 15
65 x 12

Back Raise
bw+25 x 20

Notes: Extra volume kicked ass. Took about 45 minutes total. Might think about upping rest periods on future leg days.

superdonut
10-28-2010, 05:01 PM
this semester is just killing me. i will be more then happy once it is over.

had a piss poor shoulder day. just worked up to 115 on military press for like 3 reps. then did 3 sets of seated db press worked up 45's for 12 or something and did mini band pull aparts.atleast tomorrow is friday.

i dont think ill take a deload next week at all.

superdonut
11-02-2010, 12:40 PM
of course i get sick and have a a fever. got over it earlier today though. all day yesterday i was shivering and cold as hell today woke up with a bit of a temperature but i'm doing ok. just gotta eat and get my fluids back up.

superdonut
11-02-2010, 08:23 PM
worked up to 170 x 10 on flat bench.

superdonut
11-03-2010, 04:24 PM
front squat
140 x 5
150 x 5
160 x 6

right groin area has been bothering me. cut it short today. maybe i do need a deload since i have like 0 volume....hmm

superdonut
11-05-2010, 11:19 AM
did shoulders last night.

seated shoulder press
65 x 8
85 x 8
95 x 8
115 x 6
125 x 6

then did leaning lateral raises supersetted with standing 1 arm db press, did 10 sets of each for 4 sets. then did a miniband death.

superdonut
11-05-2010, 04:08 PM
sumo dead
185 x 3
225 x 2
275 x 1
315 x 1
345 x 1

Underhand BB Rows
135 x 12
155 x 10
185 x 8
205 x 6

Kroc Rows
50 x 10
75 x 5
100 x 12

Chins
bw x 13
bw x 5

Rhomboids
3 x 25x10

Concentration Curls
3 x 15x10

DB Curls
2 x 25x10

Forearm Curls
2x20

Sweet workout. food.

superdonut
11-09-2010, 03:41 PM
bench
145 x 3
155 x 3
180 x 9

incline
135 x 12
135 x 7
135 x 6

DB Bench
45 x 15
45 x 15

Incline Flies
25 x 12
25 x 12

deadstop cg bench
115 x 11
115 x 10

tricep ext
35 x 10
35 x 10


notes: awesome workout~!

superdonut
11-12-2010, 08:39 PM
front squat
150 x 3
160 x 3
175 x 3

seated military press
65 x 10
95 x 8
115 x 5
135 x 4

notes: had a messed up week idk just didn't train until tuesday and that screwed everything else up. no worries. i just did prescribed reps on front squat and opted not to deadlift or do any back work whatever. the weights will still be there when i come back.

superdonut
11-13-2010, 08:53 PM
chins
bw x 20
vgrip x 15

sumo deadlift
135 x 2
185 x 2/1 tweaked my back...but had to keep lifting
225 x 2
275 x 1
300 x 12 PR

underhand bb rows
145 x 15
155 x 10
185 x 10

rhomboids
2xidr

db curls
25's x 12
25's x 12

concentration curls
15's x 12
15's x 12
15's x 12

forearms
35 x 15
35 x 15
35 x 15

notes: that set of 12 on sumo deadlift has to be the single hardest set of my life. at about rep 4 i hit the wall, at rep 5 i started climbing over the wall, at rep 8 i was near the top of the wall at rep 10 i reached the top, at rep 12 i was making my way over and down the wall. it's hard to describe or explain but i had so much focus and determination. to be honest i didn't even know if i was going to get 5 reps because 275 felt heavy as crap. but i got 12 so thats awesome. no video though. my back is messed up haha thats the price i pay i guess. i'll be fine in a few days.

superdonut
11-15-2010, 01:44 PM
bench
145 x 5
165 x 3
185 x 8 +2 reps since the last time i benched this weight, i'll take it.

incline
135 x 12
145 x 8
145 x 5

db bench
50 x 17
50 x 12
35 x 15

Incline Flies
25 x 15
25 x 15

tricep ext
35 x 15
35 x 10
35 x 10

notes: doing a bit more volume. weights on most lifts are still going up. protein protein protein. back is doing better day by day.

SCmmaFAN
11-15-2010, 02:07 PM
Nice work, especially your last deadlift session!

superdonut
11-16-2010, 02:09 PM
Nice work, especially your last deadlift session!

thanks man, it was definitely intense. back is still sore.

superdonut
11-17-2010, 05:11 PM
lame leg day for the most part.

front squat
blah blah
145 x 1
185 x 1
210 x dump

guess my back still isn't 100% or i need to eat more or my CNS is all wacked out. so in order to somewhat salvage this i did the following.

back raise
bw x 15

ss w/

chins
bw x 21

then back raise again for 15 supersetted with chins for a set of 10

edit

i had a video of the 21 chins on youtube but the quality was crap so i deleted

superdonut
11-19-2010, 01:59 PM
worked up to 275 for a single on sumo DL today. body told me that was enough so i moved on and did

underhand bb rows
135 x 16
185 x 12
205 x 8
225 x 12 PR

Neutral grip chins
bw x 20 PR
CG Chins
bw x 6

DB Press
35 x 12
35 x 12

mini band circut

DB Curls
30's x 10
25's x 10
35's x 10

BB Curls
2 sets of 10

notes: had a good workout, back strength seems to be going up a lot so that is awesome. legs still feel dead and useless though. training legs again on monday so hopefully i can hit them with a lot of volume to get the blood flowing.

superdonut
11-23-2010, 12:34 PM
did legs yesterday at my friends place.

worked up to 210 on front squats, missed that last week so it was good to nail it this week.

then did

3 sets of 12 on hack squat 1 plate / side

some leg extensions with minibands, some GHR's calf super set, and abs.

Tomorrow we will be benching. Can't wait.

superdonut
11-24-2010, 01:32 PM
bench
135x5
145x5
165x3
185x1
205x3
175x11 PR

incline
135x15
145x12
185x2

pec deck
3 sets

standing tricep rope extensions
4 sets, deep burn

BB Curls
55 x 12
65 x 12
65 x 10
65 x 8

notes: awesome workout, had a lot of fun lifting with my 2 buddies.

superdonut
11-25-2010, 10:55 AM
ah happy thanksgiving everyone, hope yall get some good food and spend time with those who mean the most to you.

i'll go hit shoulders in a bit.

superdonut
11-25-2010, 01:43 PM
triceps are still too sore, no shoulder pressing today.

superdonut
11-26-2010, 08:29 PM
sumo deadlift
135 x 3
185 x 2
225 x 1
315 x 1
365 x 2 awesome

bb rows
135 x 15
205 x 8
225 x 4
275 x 1o PR

Wide chins
bw x 20
Narrow chins
bw x 9

BB Curls
75 x 12
75 x 12

DB Curls
35 x 8
35 x 8
35 x 8

notes: pretty good workout i would say. i totally forgot about shoulders this week though. slipped my mind. oh well, onward and upward.

SCmmaFAN
11-27-2010, 09:14 PM
Great job on hitting those PR's on the bench and barbell rows.

superdonut
11-28-2010, 03:49 PM
Great job on hitting those PR's on the bench and barbell rows.

thanks dood, progress has been going steady for the most part. i'll try and get some videos up soon.

superdonut
11-29-2010, 03:37 PM
bench
135 x 5
155 x 5
185 x 1
190 x 7

Incline
135 x 15
155 x 6,3
video
http://www.youtube.com/watch?v=QrOH5TO88j8
video

Incline Flies
35 x 12
35 x 12

Deadstop CG
135 x 10
135 x 10

notes: doing a little bit less volume now. want to drop the volume down some and increase the intensity and work my way back up volume wise over the next 6-8 weeks or so.

superdonut
12-01-2010, 03:59 PM
front squats
135 x 3
155 x 3
195 x 5
155 x 2/3/3/2 <cluster set

GM's
65 x 8
65 x 8
65 x 8
65 x 8

Calf Raises
2x20 = burn

45 degree back raise
2 sets x bw


notes: good workout, it snowed today. my legs feel like a jello mold.

superdonut
12-05-2010, 08:39 PM
sumo dl
135 x 5
185 x 3
225 x 2
315 x 1
340 x 3 meh

BB Rows
135 x 15
185 x 12
205 x 10
205 x 10

Chins
bw+ chain x 14
bw x 10

BB Curls
65 x 10
75 x 10
75 x 10

DB Curls
25's x 10
35's x 10
35's x 10

EZ Curls
3 sets of 10

Forearm curls
3 sets of 20

notes: not a bad workout, might switch to having arms on their own day since I'am already pretty fatigued by the time I get to them. Will see how things go.

superdonut
12-06-2010, 01:36 PM
incline bench
95 x 10
135 x 8
155 x 6
185 x 5

bench
135 x 10
155 x 10

incline flies
25 x 15
35 x 15

Deadstop CG Bench
135 x 12 PR
155 x 6

Rolling Tri Ext
35 x 12
50 x 10 PR

notes: pretty good workout, felt sluggish but after inclines the blood got moving and I felt good.
will stick with inclines for awhile and see how i progress on them. felt real good today.

SCmmaFAN
12-07-2010, 12:53 PM
Nice workouts!

superdonut
12-08-2010, 07:09 PM
little bit of everything today.

front squat
95 x 5
135 x 5
155 x 3
185 x 10 PR
http://www.youtube.com/watch?v=WNMmK2B1oYA

GM's
95 x 8
95 x 8
95 x 8

Chins
bw+chains x 16 PR

Military Press
65 x 10
95 x 10
115 x 15PR

Calfs
35's x 20
35's x 20

notes: awesome workout, 3 PR's, it was sweet! I dunno how, but I got a PR on military press and I havn/t done them in at least a month I think. Awesome.

superdonut
12-10-2010, 08:48 PM
underhand rows
135x15
185 x 10
205 x 7
225 x 10

Neutral Grip Chins
bw x 22 PR
bw x 11

BB Curls
75x10
75x10

notes: short workout, in and out. This was all i felt like doing today, and I still got a PR and that's all that matters. My training has switched a little. I'am no longer doing 5/3/1 for my bench, front squat, and DL. I'll go into this in more detail later.

SCmmaFAN
12-10-2010, 09:25 PM
Crushing all those PR's must feel pretty dang awesome! Good job on everything.

superdonut
12-12-2010, 09:13 AM
Crushing all those PR's must feel pretty dang awesome! Good job on everything.

it's all about getting a plan and sticking with it. Thanks a lot.

superdonut
12-13-2010, 04:49 PM
bench
135 x 5
165 x 5
185 x 1
210 x 2
190 x 7
155 x 8
135 x 5

Incline
135 x 17
185 x 1
155 x 6

Incline Flies
35's x 15
35's x 15

Deadstop CG Bench
145 x 8
145 x 5

DB Ext
50's x 6
25's x 20

notes: destroyed myself on bench, everything after 210x2 had about 30 seconds of rest, so I was definitely breathing heavy. That prettty much torched my entire workout, but I still got some good weights in. I'll talk a little about my training now. Basically I stick with the same workout, I just adjust the volume every 2 weeks or so. The workout from today would be a bad example to use, since it is all over the place. But generally I start with pretty low volume, I do this for 2 weeks. It consists of mainly 2 sets on all accessory lifts. After those 2 weeks are up I add another set, then for 2 weeks I do 3 sets of accessory stuff, then finally I do 4 sets of accessory stuff for remaining 2 weeks. If I feel like it I will take a deload, or start back up with 2 weeks of accessory lifts with 2 sets, but using heavier weights than the last time.

superdonut
12-15-2010, 01:11 PM
front squat
135 x 3
155 x 2
185 x 1
205 x 5 PR
http://www.youtube.com/watch?v=k_4XDCzrr0s

SLDL
95x16
95x16
95x13

Military Press
65 x 10
95 x 8
115 x 4
135 x 10 PR

Abs
4 sets of 25


notes: man did not expect to have this good of a workout. Felt tired and sluggish all day. Went sledding last night for from 11pm-12:30am. It was probably 10 degrees or so, couple that with walking through the woods and up and done a very steep, and tall hill makes for a good workout in itself. Either way, happy with my results. Less volume than last weeks leg day, but thats ok. Trying to find another hamstring exercise, goodmornings were not cutting it for me. Hopefully have more PR's later this week.

superdonut
12-18-2010, 09:35 AM
had a crap back workout. did 20 chins and thats really about it. everything else SUCKED

superdonut
12-20-2010, 10:30 AM
Front Squats
20 sets of 6 with 135lbs

superdonut
12-24-2010, 05:27 PM
last night i did

clean and push press
115 x 3
135 x 3
150 x 1

Chins
bw+chain x 17?
bw x 16or17

everyone have a wonderful christmas with your families!

http://www.youtube.com/watch?v=VOPFp1feax8

video btw!@

superdonut
12-24-2010, 07:27 PM
floor press
135x5
185x2
205x1
235x1 PR

Incline
135x8
185x1
205x3

http://www.youtube.com/watch?v=bSweiW5aYNo

Hammer Curls
25's x 10
45's x 9
drop set
35's x 8
drop set
25's x 8

DB Curls
25's x 10
25's x 10
25's x 8

EZ Curls
55 x 10
55 x10

notes: it was a sweet workout.

SCmmaFAN
12-26-2010, 09:17 PM
Big workout! How do you like the floor presses?

superdonut
12-27-2010, 04:08 PM
Big workout! How do you like the floor presses?

I liked them a lot actully. I havn't done them very much, and you can notice on my 235 set i sort of lose my balance/stabilization. So I think sticking with it will help me out a lot on flat bench.

superdonut
12-27-2010, 06:02 PM
front squat
135x4
155x4
185x1
205x1
155x7/5/3

squats felt good up to 205. Then it just felt heavy. Cut it short there. I gotta get used to lifting after working 8 hours.

chins
bw x 10 ss w/ bw squat x 10 < I did this twice then took a break then did

Chins
bw x 5 ss w/ 50lb lunges x 5 each leg < I did this twice also.

Notes: Wanted to go for 230 on front squat for reps, but I will get there eventually. Since everything felt heavy I decided to do a circuit to finish up the workout so I'd get the blood pumping and lungs working.

superdonut
12-28-2010, 06:20 PM
i think i might take a few days off. I'm lifting Thursday with a buddy of mine from work. He lost a bunch of weight and wants to get into lifting so I'm gonna help him out some. I don't have much of anything organized right now as far as my routine is concerned. So I'm gonna readjust it next week back to the way it was a month or so ago.

miniband deads
135x3
225x3
http://www.youtube.com/watch?v=q-dirTE8mNY
regular deads
275x1
315x1
335x1

Clean and Press
95x4
115x4
120x4

That is about it. The bands add about 20lbs or so at the top of the deadlift. I'm still figuring out how to set em up and stuff. I know I can't get PR's everytime I'm in the gym , but it sure pisses me off when I dont. Maybe I push too hard or want to be bigger and stronger and need to take a few steps back to be able to take more steps forward as far as gains go.

superdonut
12-31-2010, 04:19 PM
lifted with a guy on thursday from work. he lost a bunch of weight on weight watchers and wants to get strong and start lifting like he did back in high school. this is what i did.

incline bench
135x6
155x6
185x3
215x2 PR
http://www.youtube.com/watch?v=qPNjPp6Uv0M

bench
135x10
155x10
185x8

mini band push downs
2 sets to failure

db floor press
35's x a bunch
50's x 10 or 12
50's x 10 or 12

EZ curls
3 sets

superdonut
01-03-2011, 01:26 PM
front squats
95 x 4
115 x 4
135 x 4
185 x 1
210 x 4 PR

SLDL
135x10
135x10

Chins
bw x 25 PR
neutral grip
bw x 14

notes: will have video of PR's later

superdonut
01-03-2011, 08:00 PM
http://www.youtube.com/watch?v=YAoWCPFqbl8

front squat 210x4

http://www.youtube.com/watch?v=FvcElkZdwJU

bwx25 chins

superdonut
01-04-2011, 11:19 AM
bench
95x5
135x5
155x4
185x2
205x1
230x1

floor press
135x5
155x5
185x5

incline db press
45x12
45x12
45x12
45x12

db curls
25's x a lot
35's x 10
35's x 10

EZ Curls
55x10
55x10
55x10

notes: got a video of the bench. I should of had another rep in me but my elbows flared out at the top of the first rep and messed my form/setup. Oh well, still had a good workout.

superdonut
01-04-2011, 05:29 PM
http://www.youtube.com/watch?v=2K5djaLWBJ4

230 bench

superdonut
01-06-2011, 03:04 PM
Overhead Pin Press
95 x 6
115x6
135x6
155x3
185x1

http://farm4.static.flickr.com/3137/2849006840_fd14a58569.jpg

I had my bar set up a few inches lower. Will upload a video.

Side Laterals
10's x 15
10's x 15
10's x 15

Leaning Laterals
15's x 10
15's x 10

External Shoulder Rotations
3 sets of 10-15 reps

Front Raise
25x15
25x15
25x15

Mini Band Pullaparts
2 sets to fialure

notes: felt pretty good for a shoulder day, considering I have not had a dedicated shoulder day in awhile. Will train back and biceps tomorrow. It will be a good time. Going out again tonight, might get a couple 5 steaks and potatos mmm. For the front raise I used an old bar, it looks similar to the bar at the top in this picture http://www.comparestoreprices.co.uk/images/yo/york-tricep-&-arm-curl-bar.jpg. I grabbed it like you would if you were going to curl it, but just did front raises. It felt real good, so I will keep those in.

superdonut
01-07-2011, 09:11 PM
powercleans
95x3
115x3
135x3
155x3

chins
bw x 15
cg bw x 15
bw x 15
cg bw x 15

and that is about it. Helped a guy do his max effort bench workout today.

superdonut
01-10-2011, 03:35 PM
Floor Press
95x5
135x3
155x3
185x3
205x3 PR

Mini Band Incline bench
95x6
135x6
185x1 woops
took off the bands
135x12
135x12

Skull Crushers
55x12
55x12
55x12

CG Bench
115x12
115x12

DB Curls
35x13
45x6

EZ Hammer Curls
55x12
55x12
55x12

notes: was a solid workout. floor press felt heavy today, but I got a PR triple so that is always good. The mini band incline press worked out great. the bands added 33lbs at the top, and by the looks of things I put too much weight on the bar haha. I tried making the best of the workout with a little added volume.

superdonut
01-22-2011, 10:18 AM
been a little busy lately. but still training hard.

incline 205x6 pr
http://www.youtube.com/watch?v=jnT3Ioy4Ius

front squat 235x1
http://www.youtube.com/watch?v=zmJmsl_nOEE

405 deadlift raw
http://www.youtube.com/watch?v=aIC1DrcPVNs

I'm doing my 2nd powerlifting meet in march.

superdonut
01-26-2011, 12:55 PM
front squats
worked up to 225x2

SLDL
worked up to 185 for 10 or 12

leg press
2 sets

SCmmaFAN
01-27-2011, 07:37 AM
Solid sessions! I like it that you are using power cleans in your routine. People seem scared of that lift.

superdonut
01-28-2011, 11:43 AM
Haha, well I see people do them sometimes and their form sucks, but mine probably isn't any better. It's one of the lifts I first learned and I've always enjoyed doing it.

superdonut
01-30-2011, 11:10 PM
worked up to 225x4 on front squats. its an all time PR

http://www.youtube.com/watch?v=UPe74W57lvc

superdonut
04-20-2011, 01:54 PM
Took a bit of a lay off due to school and work. Still been hitting the weights good though.
I'll start posting again this week.

Here are some recent training videos.

cg reverse mini band bench
http://www.youtube.com/watch?v=jDBTkb_TEXw

365DL x 6 w/ straps & belt
http://www.youtube.com/watch?v=VKBq0tdEDKU

Reverse mini band front squats
http://www.youtube.com/watch?v=lCw0S8Lq4S8

superdonut
04-22-2011, 11:11 AM
Strongman training day.

DL
135x5
185x3
225x3
275x1
315x1
400x2 15LB rep PR!

Clean and Press
135x3
155x3
170x2 PR!

Standing DB Shoulder Press
25's x 15
35's x 15
35'x x 15

CG Chins
bw x 15
bw x 12

superdonut
04-22-2011, 02:02 PM
400DL of me
http://www.youtube.com/watch?v=r-ywn-qJ9Po

My training partner
http://www.youtube.com/watch?v=Gc7NN6aF140

superdonut
07-25-2011, 06:04 PM
couple of updates here.

close grip bench workout from the other night
http://www.youtube.com/watch?v=59SA7B6PqRA

350 deads from 2 weeks ago
http://www.youtube.com/watch?v=cjmcMFRQezM

155 military press 5 reps all time PR 2 weeks ago
http://www.youtube.com/watch?v=lk6dU-9eLA0

145 military press for 8 reps 1 week ago rep PR
http://www.youtube.com/watch?v=FYMMGEPK6l4

superdonut
08-09-2011, 05:51 PM
reverse band front squats
135x10
155x10
185x5
225x3
275x2 PR
305x1 PR
http://www.youtube.com/watch?v=USWJeJ3cjoo


box front squats
135x12
155x12
175x12

RDL
135x8
155x5
205x5
225x5

Reeves SLDL
70x10
120x10
120x10

Back Raise
bw+25x10
bw+35x10

Abs
4 sets

fun workout. the plan is working.

superdonut
08-09-2011, 05:53 PM
military press PR from a couple weeks ago.

http://www.youtube.com/watch?v=8MKpBcESlwU

superdonut
08-11-2011, 09:08 PM
military press
65x10
85x3
95x3
115x3
135x3
150x6.5 PR no video, camera was crapped out. Oh well.

z press
95x10
115x8
115x8

side laterals both arms
25lber 3x12

front plate raise
25lb plate 3x12

Shrugs
205x12
255x12
300x8
405x10

Miniband pull aparts
50 total reps

kind of bummed about not having a camera today. I'll get some videos up next week I think.

superdonut
08-22-2011, 04:46 PM
back workout from saturday.

chins
total of 50 reps

underhand bb rows
135x12
185x10
185x10

Hammer Curls
35's 3x10

2 sets of 21's

chest and triceps from today

cg bench
65x10
95x6
115x5
135x3
155x3
185x3
220x5 PR

incline
135x12
155x8
185x7

miniband cross overs
3 sets of 12

db floor press
45's 3x15

miniband push downs
2 sets of 20

ez bar curls
2 sets to failure.

bw is at 191, arms measured 16" today.

SCmmaFAN
08-22-2011, 06:58 PM
Good benching session.

superdonut
08-23-2011, 01:40 PM
Good benching session.

Thanks a lot, hope training is going good for you still.

superdonut
08-23-2011, 01:42 PM
legs

reverse mini band front squat
135x8
185x3
225x3
280x3 PR
185x8
185x8

Arch Back GM's
95 for 2x8
115 for 2x8

Reeves DL
140 4x10

Back Raise
50 reps bw only.

superdonut
08-24-2011, 11:04 AM
videos from yesterday

reverse mini band front squat
http://www.youtube.com/watch?v=-HGM8dvI5fw

reeves DL
http://www.youtube.com/watch?v=7_80l6PJNMk

superdonut
08-25-2011, 06:36 PM
shoulders felt tired so i kept the weights light and cut the volume in half.

press
worked up 115 for 2x3

z press
65 for 2x10

seated shoulder press
65 for 2x10

plate raise ss w/ mini band pull aparts externally rotated
25x20 1x20
25x20 1x20

upright row
45 for 2x15

have to see how back day feels tmw. been sore almost everywhere in my upperbody since i did 50 chins last week.

superdonut
08-27-2011, 02:31 PM
back day

chins
bw x 15 wide grip
bw x 15 medium grip
bw x 12 wide grip

bb rows
135x20
185x10
205x12

shrugs
225x10
315x10
315x10

Hamm curls
35x12
45x10
45x10
15x15

concentration curls
2 sets of 10

ez curls
2 sets to failure

DC lat stretch
90 seconds

didn't feel much motivation for this workout until half way through. start class again on monday and the school has a great weight room, I'll look forward to lifting there a lot this winter since I do not have heat in my garage.

superdonut
08-29-2011, 03:29 PM
cg bench
95x10
115x5
135x3
155x3
185x3
205x3
205x3
210x3

incline
135x12
155x10
185x5 drop set
135x10

db bench
60x10
75x10
55x15

tricep extension
3 sets of 12

seated alt db curls
30x10
40x10
50x5

Standing DB Curls both arms
20x10
30x10
30x10

lifted at my new school, had a good workout. Took some time to get used to their benches, they are a little lower to the ground so my arch and leg drive were a little off today. was very hot. Ate a big mac meal after I got done.

superdonut
08-30-2011, 01:49 PM
dynamic warmup, mobility, hips, low back, hamstrings, groin

front squat
95x5
135x3
155x3
add wraps
185x3
225x5 PR
http://www.youtube.com/watch?v=-_req74J80o

old school leg press (dunno what else to call this)
135x10
135x10
155x10
155x10
http://www.youtube.com/watch?v=xu00M7sIVCc

mini band leg curls
1 band x 20
1 band x 30
2 band x 20

back raise with ez bar across my back
3 sets of 12
http://www.youtube.com/watch?v=xtljgTiQcY0

nice workout. kept is "easy" on my hamstrings, they are still sore from last weeks leg day.

SCmmaFAN
08-30-2011, 08:21 PM
Excellent job on hitting a PR on the front squat!

superdonut
08-31-2011, 09:25 AM
Excellent job on hitting a PR on the front squat!

thanks man, everything felt heavy, groin was tight and sore too, but whatever. Going into the workout I made a goal of wanting to hit 225 for some reps so I got it even though its just +1 rep from my previous best.

doing HEAVY reverse band front squats helped me get used to heavier weight, get used to breathing with that heavier weight, which I think built up my confidence.

superdonut
09-01-2011, 01:29 PM
military press
65x6
95x3
115x3
135x9
145x4
150x3

DB Press
40's x 15
55's x 12
70's x 7 PR
50's x 15
50's x 15

Seated Laterals
3 sets of 12

Partial Laterals (i did these wrong)
40's x 10
30's x 12
30's x 12

Rear Delt Raise
4 sets of 20

Wolfe Face Pulls
70x15
100x15
100x15
100x15

Matrix Rear Delt Fly
a few sets for 20 reps, it's a pos machine.

good workout. those 70lbers on DB press were a bitch to get up. I'll be sticking to around the 50's-60's. Look forward to doing this workout again next week. Volume is nice.

superdonut
09-03-2011, 09:36 PM
chins
bw x 8
bw x 4
bw +40lbs x 5
bw +40lbs x 5
bw x 10 wide grip ssw/ bw x 10 close grip

kroc row
50x10
65x10
100x15

shrugs
225x10
315x10
405x8
455x6
315x10

hammer curls
35'sx8


blah, hot, long workout, work early. vids later

superdonut
09-04-2011, 07:04 PM
230lb chins

http://www.youtube.com/watch?v=Q79i0HoNcdI

superdonut
09-05-2011, 09:08 AM
cg bench
65x10
95x8
135x5
185x3
225x4 PR
225x1
225x1

incline
155x10
185x8
135x12

incline flies palms facing up
35's 3 x10

mini band pushdown
2 sets of 25

early workout, strapped for time, but got the bare essentials in. vids to follow

superdonut
09-05-2011, 10:22 AM
incline bench from today
http://www.youtube.com/watch?v=UDnkPMqpKrk

225 benching
http://www.youtube.com/watch?v=qRZc9i8iFRA

superdonut
09-06-2011, 04:38 PM
stretching dynamic warmup ect

front squat
95x5
135x3
185x3
205x1
add knee wraps
240x2 PR

barbell leg press
135x10
155x12
185x10
215x10

lunges
3 sets 40ft each

step ups
2 sets of 5 each leg

ab stuff

fun workout. going to do work back into DLing the end of this week.

superdonut
09-08-2011, 01:38 PM
shoulder warmup stuff

press
65x8
95x7
115x4
135x3
145x3
165?x2
i misloaded a side. one side had a 45 10 and 2.5 the other had a 45 10 and a 5 so this set was f'ed from the start, whatever.
95x10
95x10

High Incline DB Press
50'sx15
60'sx12
60'sx12
60'sx12
45'sx20

Seated Laterals
20's for 3 sets of 12

Rear Delt Raise
15's for 4 sets of 20

Wolfe Face Pulls
100x15
115x15
130x15
130x15

not a bad workout.

superdonut
09-09-2011, 01:15 PM
DL
135x5
135x5
185x3
225x3
315x3
365x1
405x1 kind of...
405x1
225x3
225x3
http://www.youtube.com/watch?v=56Bb5fXulxY

Chins
bw for 3 sets of 10

1 arm t bar rows
45x12
60x12
60x12

cross body hammer curls
35'sx10
35'sx10
35'sx10

seated db curls
25'sx10
25'sx10
25'sx10

bb curls
55x10
65x10
85x7

incline curls
2 sets of 20

on my first set of 405 i lost my balance and fell backward, but I was able to catch myself and still lock it out. It would of been an easy single, and I probably would of gotten another rep or two with it. I took about 90 seconds and then went for it again. With my new deadlift form this a 35lb PR, but I've pulled this weight multiple times before but have hitched or used straps or something.

SCmmaFAN
09-10-2011, 09:25 PM
Your past few workouts have been killer! That 405 sounded pretty scary to me. I wouldn't have been able to lock that out. Keep up the good work.

superdonut
09-10-2011, 09:30 PM
thanks man, idk how i held on to that 405, but i did. prob wasn't the best thing to do, but, still alive.

im switching to more volume now so i can start lifting with enough frequency to gain some weight.

superdonut
09-12-2011, 03:51 PM
DB Bench
35'sx15
45'sx10
60'sx8
75'sx6
90'sx10 PR
100'sx5 PR

Incline Bench
135x10
155x8
205x2
135x20

CG Bench
13510
155x10

DB Floor Press
45's for 4 sets of 12

Seated DB Curls
20'sx12
35'sx10
35'sx10

sweet workout. had a lot of intensity in the gym since a bunch of big strong guys were in there working hard too.

superdonut
09-13-2011, 12:10 PM
front box squat
95x10
135x5
155x5
185x3
205x3
225x3
225x3

leg press
1pps x 12
2pps x 12
2pps x 12
2pps x 12
close stance
1pps x 15
1pps x 15
1pps x 20

quads r burning

superdonut
09-15-2011, 01:44 PM
press
65x8
85x8
95x5
115x5
135x5
135x5
145x3
100x10
100x10

High Incline DB Press
45'sx20
55'sx12
60'sx8
70'sx7
60'sx14
50'sx12
40'sx15

rear delt raise
25'sx20
25'sx20
25'sx20
20'sx20

wolfe face pulls
115x15
130x15
130x15
130x10

good workout.

superdonut
09-16-2011, 10:23 PM
worked up to 315x2 on dead and felt my back kind of go out or something.

so i did 3 sets of chins and then went to do some back raises, which only made my back hurt worse. so today was kind of bullcrap

superdonut
09-26-2011, 01:31 PM
had a nice week off, just did some bw chins and a few sets of powercleans and a light shoulder workout. it was a nice break. back to it today.

bench
135x5
165x5
190x10

db bench
60'sx10
60'sx10
65'sx10
70'sx10

db floor press
50's 4x10

superdonut
09-27-2011, 01:01 PM
front box squat
160x5
185x5
210x5

leg press
4 sets

i messed around with some hammer strength leg extension and leg curl machines. didnt like em much, then i tried out a GHR for the first time, and I don't think I was doing those right either. i did about 7 minutes of cardio on the tredmil afterwards.

superdonut
10-05-2011, 11:43 AM
Last thursday I did some shoulder stuff.

military press
up to 135x5

then did some 1 arm DB press up to
70x2

side laterals

and wolfe face pulls

then some db curls

nothing on friday.

monday i pulled my hamstring throwing disc, then went on to do some squats up to 315 sumo pulls for speed, ghr's and a bunch of ab stuff. iced my hamstring all night monday.

tuesday i did
bench up to 195x3

db bench
55x15
65x15
70x12
70x12

and thats all i had time for.

Today I'm just taking it easy trying to get my hamstring back to 100% It's right around 70-80% right now.

superdonut
10-07-2011, 02:08 PM
hamstring isn't 100% yet but getting close.

powerclean
135x5
155x5
175x5

13" DL
135x3
185x3
225x1
275x1
315x1
400x1

Chins
bw x 15
bw x 10
bw x 6

DB Curls ss w/ pulldown abs
25x10 x 20
25x10 x 20
25x10 x 20

Ab Rotations with 25lb plate
2 trips

45 degree back raise w/ mini band attached
3x15

hopefully doing my first strongman contest in 3 weeks.

superdonut
10-10-2011, 03:33 PM
bench
165x5
190x3
210x5

DB Bench
45'sx20
60'sx12
70'sx10
80'sx12

DB Flies
3 sets of 12

DB Floor Press
50's 3 sets of 10

Seated DB Curls
2 sets of 12

Hammer Curls
3 sets of 10

superdonut
10-13-2011, 06:09 PM
military press
120x5
135x3
150x3

high db press
45'sx12
55'sx10
65'sx10
70'sx7

Rear Delt Raise
20'sx20
25'sx15
30'sx10
35'sx5
drop set
20'sx12

Wolfe Face Pulls
115x20
145x15
145x15

Meadows face pulls
40x10
20x10
20x10

laterals 2 sets of 12

then 10 min of cardio.

superdonut
10-14-2011, 01:24 PM
powerclean

135x5
155x5
175x3
185x10 huge pr

front box squat
135x3
155x3
185x3

45 degree back raise w/ mini band
bw x 20
bw x 20
bw x 20

abs
2 sets of 15

ab rotations w/ 25lber
2 trips

solid.

superdonut
10-20-2011, 07:32 PM
did a deload bench workout on monday, did cleans and legs tonight.

powerclean
185x1
205x1
225x3
240xalmost 1?

smith leg press
4 sets of 15-20 working up to 3pps

leg press
3 sets of 30 3pps

hack squat w dbl mini bands
3 sets of 10

walking abs
2 trips

45 degree back raise w/ mini band & 5lb medicine ball
x10
x10
x10

superdonut
10-26-2011, 08:44 AM
monday
bench up to 225x3

db bench up to 85'sx10

then did some hammer strength stuff, machine curls, and abs. then rode the bike for 20 min and sat in the sauna for 15.

tuesday
2" deficit DL with monster mini bands
155x3
185x3
225x3
275x3
300x3

single leg squats
3 sets of 10

calf raise ss w/ tke
100x10 bwx10
100x10 bwx10
100x10 bwx10

superdonut
11-14-2011, 04:57 PM
Been away busy with work and school.

Here are some PR videos in the most recent order.

DL 2" deficit + bands and atlas stone loading
http://www.youtube.com/watch?v=irvdE_wZL68

pretty easy 230x3 on flat bench
http://www.youtube.com/watch?v=IdZtjrlN4X8

more deads with bands and deficits
http://www.youtube.com/watch?v=28Ty8tbEV10

push press pr & some other stuff
http://www.youtube.com/watch?v=zqFEoJoIC90

all time power clean record 185x10 reps no belt or straps
http://www.youtube.com/watch?v=dezogNqJ3X0


this is what i did today.

bench
140x5
165x5
185x11

military press assistance
80x10
80x10
80x10
75x10

DB Flat Bench
50'sx12
60'sx10
60'sx10

Matrix Shoulder

superdonut
11-14-2011, 04:58 PM
Been away busy with work and school.

Here are some PR videos in the most recent order.

DL 2" deficit + bands and atlas stone loading
http://www.youtube.com/watch?v=irvdE_wZL68

pretty easy 230x3 on flat bench
http://www.youtube.com/watch?v=IdZtjrlN4X8

more deads with bands and deficits
http://www.youtube.com/watch?v=28Ty8tbEV10

push press pr & some other stuff
http://www.youtube.com/watch?v=zqFEoJoIC90

all time power clean record 185x10 reps no belt or straps
http://www.youtube.com/watch?v=dezogNqJ3X0


this is what i did today.

bench
140x5
165x5
185x11

military press assistance
80x10
80x10
80x10
75x10

DB Flat Bench
50'sx12
60'sx10
60'sx10

Matrix Shoulder Press Machine
50 x failure
60 x failure
70 x failure

Seated DB curls
25'sx12
35'sx10
45'sx8

BB Curls
65x10
65x10
drop
55x8

superdonut
11-16-2011, 12:58 PM
lots of warmsups

power clean
140x5
160x5
180x5

Front box squat
150x5
170x5
195x5

Oly Squat
135 x 5 x 3

45 degree back raise
bw + double mini band 2 sets of 12

weighted abs
3 sets of 12

the oly front squats burned up my legs, it was fun doing them dive bomb style. i'll keep those in after my 531 squats. the back raise with double mini bands was brutal. one of the hardest exercises i've ever done. keeping that one too.

i'm glad i have tomorrow off, and that thanksgiving break and shit is next week. i've been sitting at 192-195 so hopefully i can be at 195 regularly b4 december is here. also im going to do some sort of cardio 2x a week. I did like 1.5 miles yesterday on a treadmill.

superdonut
12-16-2011, 01:29 PM
this past monday

bench up to 235x2
incline db's 3 or 4 sets
military press 4 sets
db floor press w/ band 3 sets

wed
front squat worked up to 225x5
oly squat 135 3x6
front squat 135 3x3
back raise ss w/ abs 2 sets of 10

today
DL worked up in sets of 5 to 315x5
reeves DL 4 sets of 12
back raise w/ band 3 or 4 sets
db curls 3 sets
seated hammer curls 4 or 5 sets
bb curls 3 sets

superdonut
04-06-2012, 12:22 PM
It's been about 3.5 months since I updated this. It's cool looking back at old logs and seeing the progress that was made.

Here are a few videos.

Push Press PR
http://youtu.be/zqFEoJoIC90

Some strongman training and DL's
http://youtu.be/irvdE_wZL68

And some more atlas stone stuff and DB pressing
http://youtu.be/24XskDIn_0M

superdonut
07-26-2012, 01:03 AM
Well theres been another 3.5 months since I updated.

Give some quick updates.

bw up to 203lbs.
Started lifting at an all strongman/highland games gym. Pretty neat stuff. Lifted a 240lb atlas stone no tacky for the first time ever.

Got a lot of work to do in that department. I'll post recent training videos.

superdonut
07-26-2012, 01:06 AM
Quick background on this video.

I designed a program for my bench squat military and DL, influences are Wendler, Joe Defranco, and Clint Darden.

The program runs 6 weeks. Find your max, be it a true 100% max or not. Set up the program and gained 15lbs on my incline barbell press in 5 weeks, (6th week is a deload) First time I ever incline benched 225.

http://youtu.be/969Luz8oR9A

superdonut
07-26-2012, 01:10 AM
Trained events for like 3 or 4 days in a row since I had access to everything for the first time. It was awesome.

Here are some videos of what I did.

Fat grip DB clean and press.Up to 85lbs which is only 5lbs off my best DB c&p ever.
http://youtu.be/7KMcLVoLaDc

First time doing farmers walk. 100ft each trip.
http://youtu.be/xnnpNPswjv8

First time log clean and pressing. This was with a 12" log. Hard as hell.
http://youtu.be/AAgKAlLa98I

And my old PR of 90lbs in the db c&p.
http://youtu.be/0a2z_M_zYNI

superdonut
07-26-2012, 01:11 AM
I also did some axle clean and presses, jacked my left shoulder up slightly doing continentals. But it is ok now. And I also did the yoke for 50ft, and flipped a 500lb tire for 5 or 7 reps and a 300lb tire for a set of 10 reps.

I'll update again later today with shoulder workout stuff.

superdonut
08-01-2012, 06:03 PM
Last week I worked up to 160x1 on axle clean and press so that is a 10lb PR. I got a video of it but never got around to posting it.

Last night I did regular deadlifts, axle deadlifts and some random stuff.

Deadlift
135x3
185x3
235x3
305x3
straps
335x1
375x1
425x1 all time PR

Axle DL
Worked up to 405x1 w/ straps. Pretty sure it weighs 65lbs.

Then did some axle benching since that is what I will be doing here this next training cycle.

And did some farmers walk stuff and some atlas stones.
Here is the video.

http://youtu.be/o2pfIW7nE4k

superdonut
08-06-2012, 01:03 AM
Press Assistance 1

Dynamic Effort Log Press
10x3 @60%

Klokov Press
65x4x10

Inverted Rows
3x15

Fat Gripz DB Floor Press
50's x 3x12

Ez Curls
3 sets of 12

Defranco Band Pullaparts
3 sets of 12-15