A Donuts' Journey N.O.V.

[SCmmaFAN]

That was a big press effort and a nice job on your bench day too!!!

[superdonut]

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]

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]

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]

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]

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]

Military press 531 day

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


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]

Worked up to 185x1 on powerclean today. then did 2 sets of chins.

[SCmmaFAN]

11 reps is nice! How do you like powercleans?

[superdonut]

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]

deload week for everything.

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

[superdonut]

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]

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]

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]

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]

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]

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]

Very nice benching effort!

[superdonut]

Thanks, it's going up pretty steadily. Gotta keep the weights fairly conservative still though.

[superdonut]

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]

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]

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]

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]

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]

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.