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Thread: Hangar 18: The Journal of Bassist-Dude

  1. #126
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  2. #127
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  3. #128
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  4. #129
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  5. #130
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  6. #131
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  7. #132
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  8. #133
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  9. #134
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    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

    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  10. #135
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  11. #136
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    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
    Last edited by Bassist-Dude; 04-27-2012 at 07:32 PM.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  12. #137
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    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

    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)
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  13. #138
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  14. #139
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    (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.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  15. #140
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  16. #141
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    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
    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  17. #142
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  18. #143
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  19. #144
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  20. #145
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  21. #146
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    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

    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.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  22. #147
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    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  23. #148
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    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.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  24. #149
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  25. #150
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    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
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

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