Months ago I got the idea to add cubans to my training from reading your log. Why have you dropped them recently?
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Months ago I got the idea to add cubans to my training from reading your log. Why have you dropped them recently?
Incline Bench
135 x 10
135 x 10
225 x 5
315 x 2
375 x 2
325 x 8
305 x 8
Close Grip Bench
135 x 10
225 x 5
350 x 5
305 x 7
285 x 7
Rope Pushdown
120 x 10
180 x 10
160 x 10
160 x 10
Cable Fly
4 sets of 12
1-Hand Reverse Grip Push-down
4 sets of 20
Decided to stay lighter than usual; my shoulder felt fine today but I'm assuming things aren't recovered 100% yet because I felt really weak on inclines. I've done 375 x 5 a few weeks ago yet 375 x 2 was pretty difficult today.
High Bar Squat
135 x 10
225 x 5
315 x 2
405 x 1
505 x 1
465 x 2
415 x 7
385 x 7
Seated Leg Curl
210 x 10
285 x 10
255 x 12
225 x 12
Preacher Curl
50 x 10
80 x 5
100 x 10
100 x 10
80 x 10
DB Preacher Curl
35 x 12 x 4
Seated Calf Raise
90 x 10
180 x 10
205 x 12
205 x 12
180 x 12
Hanging Leg Raise
Bw x 15 x 4
Had more in me after the 505 high bar but didn't have any reliable spotters there today so decided to back down. Still pleased with how it felt, form was great, buried it ass touching calves, (of course). Would really like to get up to a 550 ATF High Bar squat this training cycle.
Close Grip Bench
135 x 10
135 x 10
225 x 5
315 x 2
375 x 4
400 x 2
325 x 8
285 x 8
DB Arnie Press
60 x 5
100 x 7
85 x 8
Cable Rear Delt Fly
4 sets of 12
1-Arm Reverse Grip Pushdown
4 sets of 15
Incline DB Fly
30 x 10
55 x 10
55 x 10
45 x 12
Cable Fly
3 sets of 15
Shoulders still pretty beat up but close grip didn't feel too bad.
Incline Bench
135 x 10
135 x 10
225 x 5
275 x 2
350 x 1
400 x 1
380 x 2
350 x 6
305 x 9
Floor Press
225 x 10
275 x 5
325 x 5
355 x 3
325 x 4
285 x 6
285 x 5
Seated DB Extension (1 arm)
25 x 10
40 x 10
50 x 8
2-Arm Reverse Grip Pushdown
150 x 10
200 x 12
200 x 12
Cable Fly
4 sets of 12
Pressing still feels weaker than usual. 400 was a grinder on incline and I know I've hit that for 2 in the past. First time doing floor press in probably 3+ years; much harder than I thought they would be. As usual, tricep strength lagging big time.
High Bar Squat
135 x 10
135 x 10
225 x 5
315 x 2
405 x 1
465 x 1
400 x 7
350 x 8
325 x 8
Leg Extension
3 sets of 12
Standing Leg Curl
40 x 10
80 x 6
60 x 10
60 x 10
DB Preacher Curl
25 x 10
40 x 12
40 x 12
35 x 10
30 x 10
30 x 10
Lower back was killing me today, I almost skipped squatting completely but it started to feel a little better once I got warmed up. Got some decent work in but far from any PR's.
Military Press
Bar x 20
135 x 5
185 x 2
225 x 3
255 x 2
265 x 2
235 x 6
Close Grip Bench
135 x 10
225 x 5
315 x 2
350 x 6
285 x 12
285 x 7
Barbell Upright Row
105 x 10
125 x 10
125 x 10
Cable Rear Delt Fly
3 sets of 10
1-Arm Reverse Grip Pushdown
3 sets of 15
I think I've done any kind of shoulder pressing only 2 or 3 times in the last 3 months or so and I can definitely tell; shoulder strength is down a little bit. I have a feeling this is why my bench has been mediocre lately as well. My bench was the strongest back when I was training heavy military press often.
I agree, I think that OHP's have helped with my bench. I'm going to keep doing them as long as I can.
Sumo Deadlift
135 x 10
225 x 5
315 x 3
405 x 1
495 x 1
555 x 5
505 x 8
~Extra Wide Stance~
405 x 10
Underhand Cable Row
150 x 10
250 x 8
280 x 8
230 x 10
Close Grip Pull-down
150 x 10
150 x 10
120 x 10
DB Preacher Curl
25 x 10
40 x 12
40 x 10
30 x 12
30 x 10
Really bad lower back pump/pain today. Got a little work in but I probably shouldn't have pulled at all. As much as I hate to do it I need a de-load; no squatting/pulling/any movements that stress the lower back for a week.
Bench
135 x 10
135 x 10
225 x 5
315 x 2
375 x 1
405 x 1
435 x 1
415 x 3
~Wide Grip~
375 x 5
345 x 6
V-Bar Push-down
200 x 10
260 x 10
200 x 10
Reverse Grip Push-down
160 x 10
200 x 10
160 x 18
Cable Fly
3 sets of 15
Well it's been fun, but it's time for me to give the high-volume bodybuilding shit a rest and get back to moving heavy weight. I've definitely put some quality mass on these past couple months, I'm up around 218-220, but I've lost 5 - 10% off my top end strength as I haven't touched much over 400 pounds since my meet in November. I already knew it, but it's even more evident now that I'm just not built for high volume shit, I have to handle heavy weight consistently just to maintain my strength.
Military Press
Bar x 20
135 x 5
185 x 3
225 x 1
270 x 2
250 x 2
235 x 5
Close Grip Bench
135 x 10
225 x 5
315 x 2
385 x 2
305 x 5
315 x 5
325 x 5
DB Rear Delt row off incline
50 x 10
80 x 6
70 x 8
60 x 10
Cable Fly
3 sets of 15
1-Arm Pushdown
4 sets of 20
Got a new plan of attack for the next few months; going to try my own version of the Westside Template. I will have a ME Bench on Monday and ME lower on tuesday, where I will rotate between squats and deadlifts each week. Thursday will be heavy military and higher volume close grip bench, friday and saturday will be more bodybuilding/higher volume oriented. I've found I can squat twice a week and stay fairly heavy as long as one day is front squats, but my lower back just cannot handle pulling every week along with the squatting. I'm hoping pulling and squatting heavy every other week will give my back enough of a break so I can stick with it for more than a few weeks without having to take a deload. I may still do some variation of pull on the bb'ing days, but it will be very light and high volume. I also still plan on front squatting every week, which again will be fairly light.
I don't plan on competing anytime soon, though I may do something local this summer/fall if I feel up to it. Currently sitting around 220 butt naked at night, pretty happy with my body fat % right now considering how much weight I've put on in only 2 months. I would like to get up to 230 before I even think about dieting.
Chest Supported Row
90 x 10
180 x 5
225 x 5
250 x 5
260 x 5
225 x 8
Close Grip Pulldown
150 x 10
200 x 10
220 x 8
180 x 10
180 x 10
Cable Pullover
100 x 10
150 x 10
150 x 10
150 x 10
DB Shrug
130 x 15
130 x 15
130 x 15
DB Preacher Curl
25 x 10
40 x 15
40 x 12
40 x 12
30 x 10
30 x 10
Bench
135 x 10
135 x 10
225 x 5
315 x 2
375 x 1
440 x 1
420 x 2
425 x 1
~Wide Grip~
375 x 6
Pin Press (Bar ~6 inches above chest)
225 x 5
315 x 5
375 x 4
395 x 1
345 x 6
Reverse Grip Pushdown
200 x 10
200 x 10
200 x 10
Low Cable Fly
2 sets of 20
Strength is still quite a ways off from where it was, 440 was the slowest rep I think I've ever pressed, which is sad considering I hit 445 paused easily at my last meet a couple months ago. On the bright side, I think I found my new favorite exercise in the pin press. This is probably the second time in my 7 years of training I've done them, and I'm wishing now that I'd thrown them in a long time ago. I noticed Jeremy Hoornstra does lots of pin presses at the end of almost every bench session so I finally decided to see what they feel like, as obviously whatever he's doing seems to be working. I didn't have the bar super high up, definitely less than the halfway point, maybe 5 - 6" above my chest. Felt so much better than a normal close grip bench however, I was able to work up pretty heavy and really hammer the lockout without putting much stress on my chest/shoulders.
Josh Bryant sold me on the pin presses, via Hoornstra. They definitely hit the lock out and mid range nicely. Looking forward to seeing you progress through this template.
Low Bar Squat
135 x 10
225 x 5
315 x 3
405 x 1
455 x 1
475 x 1
505 x 1
520 x 3
530 x 1
GHR
Bw + 25 x 12
Bw + 25 x 12
Bw + 25 x 12
Leg Extension
3 sets of 15
DB Preacher Curl
25 x 10
45 x 12
45 x 10
45 x 10
40 x 10
40 x 10
Well today went better than expected. Everything felt heavy warming up and I was starting to feel slightly depressed thinking I'd lost a ton of strength but once I hit about 475 every set after seemed to feel lighter even though I was increasing the weight. 520 set felt awesome and I easily had 1 or 2 more in the tank.
Military Press
Bar x 20
135 x 8
185 x 2
225 x 1
275 x 1
280 x miss
255 x 3
Close Grip Bench
135 x 10
135 x 10
225 x 5
325 x 5
345 x 5
365 x 5
350 x 5
DB Rear Delt Row off Incline
50 x 10
75 x 7
75 x 7
75 x 6
1-Arm Reverse Grip Pushdown
3 sets of 20
DB Pullover
50 x 10
80 x 10
85 x 10
85 x 10
Wasn't happy with the military pressing today, but close grips felt really strong so that made up for it.
Front Squat (No Belt)
135 x 10
225 x 5
315 x 2
375 x 5
350 x 5
325 x 5
325 x 5
Speed Deadlift (Not Belt)
135 x 10
225 x 5
315 x 5
405 x 5 sets of 3
Standing Leg Curl
50 x 10
80 x 10
80 x 8
60 x 10
60 x 10
Seated Calf Raise
135 x 10
205 x 12
205 x 12
205 x 12
Leg Extension
4 sets of 12
Since I'm staying lighter with the front squats and doing speed pulls on the non-me days I figured I'd lump them together and give my lower back an extra day to heal before going heavy on Tuesday. Felt pretty good today, bar-speed started to slow down a little on the 5th set of pulls so called it quits there.
in the same session, do you always prefer to front squat before deadlifting?
This is literally the first time I've ever squatted and pulled in the same session. I figured the front squats would be more taxing so I did those first. I also thought if I had done the pulls first, I'd risk getting a tight lower back which would bother me while squatting.
I believe most guys that squat and deadlift in the same session usually squat first. Pretty sure this is how Brian Hopper usually does it as well.
Chest Supported Row
90 x 10
180 x 5
225 x 5
250 x 4
225 x 5
225 x 5
Wide Grip Lat Pull-down
150 x 10
200 x 5
230 x 5
240 x 5
1-Arm Seated Cable Row
80 x 10
90 x 10
90 x 10
Reverse Grip EZ-Bar Curl
40 x 10
70 x 10
90 x 10
90 x 10
DB Preacher Curl
40 x 12
40 x 12
40 x 12
Back Extension
Bw x 12 x 3
Hanging Leg Raise
Bw x 15 x 4
Definitely going to like not having to pull on my back day, lets me put more effort into rowing movements.
Not sure if you've mentioned this before, but do you have any plans to compete at are Raw Unity or other big raw meets in the future? If you competed at 220 I think you and one of my training partners would be a sick matchup. Your numbers are all very comparable and you are both lean, jacked bastards. He's going this year with one of my other training partners. I just think it would be cool to lift on the biggest stage, with all the strongest freaks. Your numbers have put you in a position to do so.