Thanks man. So far I'm really liking squatting and pulling heavy every other week, allows me to go much longer without having to take a deload.
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Thanks man. So far I'm really liking squatting and pulling heavy every other week, allows me to go much longer without having to take a deload.
Front Squat
135 x 10
135 x 5
225 x 3
315 x 2
405 x 1
~Wraps~
375 x 1
525 x miss
525 x 1
~Remove Wraps~
415 x 2
400 x 4
GHR
Bw + 25 x 15
Bw + 35 x 12
Bw + 35 x 12
Bw + 35 x 10
Leg Extension
4 sets of 15
DB Preacher Curl
35 x 10
45 x 10
45 x 10
45 x 9
40 x 15
Didn't feel the greatest today but decided to go for a PR Front Squat with wraps. First rep was really weird, I pretty much had it but about 3/4 of the way up the bar literally just rolled off my right shoulder. Bruised the shit out of my bicep trying to catch it. Second try was nice and smooth. Will post video later.
Video
great squatting and great PR!
That looked a bastard to grind out, nice lift man! You alternating between Back and Front Squats week to week now?
Incline Bench
135 x 10
135 x 10
225 x 5
275 x 2
315 x 1
375 x 1
400 x 3
375 x 5
Cable Rear Delt Fly
3 sets of 12
Seated DB Lateral Raise
35 x 5
45 x 10
45 x 8
45 x 8
1-Arm Rope Push-down
80 x 3 sets of 10
1-Arm Reverse Grip Push-down
3 sets of 15
Cable Fly
3 sets of 15
Still de-loading, pretty quick workout today.
Sumo Deadlift
135 x 10
225 x 5
315 x 5
405 x 5
455 x 1
495 x 1
545 x 1
585 x 1
605 x 1
625 x 1
625 x 1
605 x 2
Chest Supported Rows
135 x 10
180 x 5
225 x 5
250 x 5
225 x 5
180 x 10
Reverse Grip Curls
60 x 10
80 x 10
100 x 10
90 x 10
90 x 10
I really don't know why but I felt like pulling today so I worked up to a few heavy singles. I've had a cold all week and got about an hour of sleep last night so my energy was pretty low. I probably shouldn't have even been in the gym. 625 was slow as molasses but I was actually surprised I could pull it at all given how I felt.
Bench
135 x 10
135 x 10
225 x 5
315 x 3
375 x 1
415 x 1
445 x 1
435 x 3
420 x 3
415 x 4
400 x 5
~Wide Grip~
400 x 5
~Paused~
375 x 5
JM Press
85 x 10
135 x 10
205 x 10
255 x 9
1-Arm Reverse Grip Push-down
3 sets of 20
I had it in my head that I was going to take a crack at 480 today but once I hit 375 I just knew it wasn't going to happen. Got hammered with a cold last week and I'm just getting over it so energy is definitely down.
Low Bar Squat
135 x 10
225 x 5
315 x 3
405 x 1
~Wraps~
475 x 1
525 x 1
575 x 3
~High Bar Paused~
415 x 3
375 x 6
GHR
+ 25 x 10
+ 35 x 3 sets of 10
Seated DB Curl
35 x 10
50 x 10
50 x 8
50 x 8
DB Preacher Curl
40 x 10
40 x 10
40 x 10
Didn't really feel the best today, 575 is a PR for a triple but I really should be hitting 4 reps with that weight. On the plus side, my form continues to get better, doing a better job of staying upright and sitting back.
Military Press
Bar x 20
135 x 8
185 x 3
225 x 2
260 x 1
300 x 1
280 x 2
260 x 4
Close Grip Bench
135 x 10
225 x 5
275 x 2
315 x 2
385 x 4
375 x 5
365 x 4
355 x 5
DB Lying Rear Delt Row
55 x 10
70 x 10
70 x 8
70 x 7
Cable Fly
3 sets of 15
1-Arm Reverse Grip Push-down
3 sets of 20
300 is an all time PR for military press. Joints have been feeling beat up lately so close grip felt a little weak.
Great job on the PR!!!! 300 is a huge OHP, very impressive!!!
Front Squat
135 x 5
135 x 5
225 x 5
315 x 2
375 x 1
405 x 1
445 x 2
~Paused~
435 x 1
415 x 1
395 x 1
375 x 5
Speed Deadlift
225 x 5
405 x 3
435 x 3
455 x 3
455 x 3
405 x 3
405 x 3
405 x 3
405 x 3
Leg Extension
5 sets of 12
Still feeling the squats from Tuesday so I stayed conservative with the front squats. Speed pulls felt pretty good, 455 definitely felt faster than I've pulled it before; started to get fatigued about half way through and bar speed was slowing down so I dropped the weight back down to 405.
Bench
135 x 10
135 x 10
225 x 5
315 x 3
375 x 2
415 x 1
445 x 1
480 x 1
430 x 4
~Wide Grip~
415 x 5
Pin Press
375 x 3
415 x 3
435 x 3
~Close Grip~
395 x 5
Incline DB Fly
40 x 10
60 x 12
60 x 12
1-Arm Reverse Grip Push-down
3 sets to failure
This was the best bench workout I've had in a very long time. Felt strong as hell warming up and decided to go for a pr. 480 was a grinder and my spotter may have put a finger on it about half way up but it was close enough for a gym lift. Big PR on the pin presses with 435 x 3; my tricep/lock-out strength has come a long ways. Most importantly of all, my upper body feels the best it has in quite a while, besides a little twinge of elbow tendinitis everything else is pretty healthy. Getting excited to take a crack at a 500 bench in the next few months.
Awesome job, very impressive!!!
Thanks Brian!
Sumo 6" Block Pull
135 x 10
225 x 5
315 x 5
405 x 5
495 x 2
585 x 1
635 x 1
655 x 1
675 x 1
700 x 1
655 x 1
605 x 2
Standing Leg Curl
60 x 10
80 x 10
100 x 8
80 x 10
60 x 10
Leg Extension
4 sets of 15
DB Preacher Curl
30 x 10
50 x 8
50 x 7
45 x 10
40 x 10
35 x 10
Finally got around to making some platforms for block pulls. Goal for today was 700 so I'm fairly happy. I think I'm going to drop the block height about 2" each time I pull for a little mini cycle.
Military Press
Bar x 20
135 x 8
185 x 4
225 x 2
280 x 2
270 x 3
260 x 3
240 x 6
Close Grip Bench
135 x 10
225 x 5
315 x 2
375 x 1
400 x 3
375 x 5
365 x 5
360 x 5
Seated DB Lateral Raise
30 x 8
45 x 10
45 x 10
45 x 8
Cable Fly
3 sets of 15
1-Arm Reverse Grip Push-down
3 sets to failure
Not too bad today. No PR's but that wasn't really the goal anyways.
Solid block pulls!!!
Thanks Brian, now I just need to pull that 700 from the floor and I'll be satisfied.
Front Squat
135 x 10
225 x 5
315 x 3
375 x 1
415 x 1
455 x 2
400 x 4
~Paused~
375 x 3
Speed Deadlift
225 x 5
405 x 3
455 x 3 sets of 2
415 x 5 sets of 3
Leg Extensions
5 sets of 15
Hip Abductor Machine
Stack x 3 sets of 20
455 is a PR double on front squats. Easily had another 5 or 10 pounds in me.
Bench
135 x 10
135 x 10
225 x 5
315 x 3
375 x 1
415 x 1
440 x 2.5
415 x 4
400 x 6
~ Wide Grip~
385 x 5
325 x 11
~Paused~
325 x 9
JM Press
135 x 10
185 x 10
265 x 8
245 x 10
1-Arm Reverse Grip Push-down
2 sets of 25
I kinda had a feeling I was due for a lighter day as I've been hitting it pretty hard this last month. Everything felt like a ton warming up, I knew once I hit 415 that today was not going to be a good day. Spotter had to help a little half way up on the third rep with 440. Decided to just get some volume in after that. I hadn't done anything over 5 reps in probably 2 or 3 months until today.
Low Bar Squat
135 x 5
135 x 5
225 x 5
315 x 3
405 x 1
455 x 1
~Wraps~
525 x 1
560 x 3
545 x 4
~High Bar Paused~
375 x 5
GHR
Bw + 25 x 12
Bw + 25 x 12
Bw x 10
Leg Extension
3 sets of 15
DB Preacher Curl
30 x 10
45 x 10
45 x 10
35 x 12
35 x 12
35 x 12
Was expecting today to be bad based on how I felt yesterday. Knees have been a little sore lately so I threw on wraps for my top sets. I really wanted 4 with 560 but I lost my balance and almost dumped the third rep. Thought about trying again but I was already so tired I dropped the weight a little.
How do you squat in completion, high or low bar? Since working with Brian, I switched to low bar and that's where I'm the strongest and where I keep the best form. I'm now starting to train with high bar to hopefully make my low bar stronger.
Low bar in meets. I probably squat about 75 lbs more low bar vs high bar.