On Monday I was supposed to get 465 for 4 sets of 1. I smoked my first set and then Steel told me to do 2 more sets of 2- which were tough but I got em. On Tuesday I benched heavy for the first time in two weeks and did 330 for 8 total reps. The deadlift session was real challenging this week- 535(93%) for 5 sets of 2. Was real happy I got all my reps on that. On Friday a friend of mine asked me to help him out at the gym he goes to. Since we were slow at Penn I went over to train with him at Planet Fitness.haaa.. I knew it sucked but didn't know it sucked thaaaat bad!! More on that later.
Conditioning Prowler- 10 trips with 55 lbs Sprints- 5 x 10 yds working on start mechanics
Thursday January 5
Deadlift 315x5 365x3 405x2 455x2 495x1 535-5x3
Bent Rows (from floor) 245x4 245x4 255x4 255x4 265x4
BB Shrugs 315x15 335x15 355x15 355x15 225x35 (double overhand grip on last drop set) Lat Pulldowns 4x10
Neck Harness 30x30 40x30 40x30
ABS/Push Ups Sit Ups 4x25 Bicycles 2x25 Push Ups 1 x 50
So on Friday I knew I had to do some shoulder work and arms assistance work. My friend told me he wanted me to show him some lifting tips and he could get me into his gym- Planet Fitness for free. I didn't expect much but was shocked when I saw they didn't have one squat rack!! Not one! Only a Smith Machine and Dumbbells up to 60 lbs and then a whole bunch of machines. I won't ever go back lol.
DB Push Press 60x5 60x5 60x5 60x5 60x5 Reg Stand Press 60x19
DB Lateral/Front Combo Raises 25s-4x10
Chest Press Machine 4x15
Fly Machine 2x20
DB Polloquin Curls- done with 30s (each for 3 x 10 -12 on Tri Sets) DB Seated Hammer Curls DB Seated Incline Curls DB Hands Out Seated Incline Curls
Here is the workout log for January 9-January 13. This was a real good week of lifting for me. On Monday Steel had me do a "Squat Marathon". Back in the summer of 2009 I did several cycles of the Sheiko powerlifting program and got real strong doing it. On those workouts it has real long bench day that is called the Bench Marathon day. It doesn't include a Squat Marathon day but Steel decided to have me do it. I squatted on Monday and my legs were sore all the way up until Friday. I could barely walk all week!
Tuesday I did 350 on bench for 10 sets of 1. That was the most amount of total reps I've ever done at that weight. The last five sets were real tough on those singles but still got them. Excited to see what happens the next time I'm up in the 95% range on bench.
Thursdays workout was nothing extraordinary. My legs were still sore from Monday and so I did a light deadlift day and did 405x10. After that I never really got into a good flow during the workout and was still beat up from earlier in the week. On Friday I got some heavy push press in, close grip and arms assistance work and then a real crazy prowler workout at the end!
I had a real good week of lifting during the week of January 16-January 20. My squats went up pretty past on Monday as I did 455 for 9 total reps and then 365 for 2 sets of 6. On Tuesday I did the Sheiko bench marathon and then chest and back assistance work along with another light squat day. On Thursday I set a PR on the deadlift. My previous max was 575 lbs which I did in late December. On Thursday I pulled 570 (99.5% of my max) for 2 reps. I can smell 600 coming soon!! On another note I've cut back on my tricep volume and am replacing it with more lat and back volume. I believe this will help alleviate any elbow tendonitis I tend to get from benching heavy and actually help my bench more and also my deadlift.
(not posting all the warm-up sets this week due to time)
Nice squat man. That deadlift session sounds NUTS!
Thanks Mitch. How's your lifting going? Yea, it was a grueling deadlift day. It made me stronger though. Here is the video of me doing 570 for 2 (Steel had a typo when he put 575 for 2). You'll notice it was very hard and my technique broke down a little bit but I still got the reps!! And after our staff and I examined it over and over the second rep was legal and not a hitch.
Here is the workout log for Monday January 23- Friday January 27. Overall it was a good week of lifting for me especially on the bench and deadlift. On the bench I did 320 (85%) for 15 total reps. On the deadlift I did 495 for 3 sets of 5. I've repped 495 for a set of 8 before but never did 495 for 15 total reps and three sets of 5 before.
Monday January 23
Box Jumps 4x4
Squat (goal was to work up to heavy double. Steel stopped me at 455) 285x5 325x4 365x2 405x2 435x2 455x2 405x6
Leg Curls 60x12 70x12 80-3x12
Leg Press 490-4x10
DB Bent Over Lateral Raises 35sx8 35sx8 40sx8 40sx8
Weighted Abs- 150
Tuesday January 24
Bench Press (85% for 15 total- all reps paused) 265x4 295x2 320x4 320x4 320x4 320x3
Banded Pull Aparts 3x15
Weighted Pull Ups 25 lbs- 5 x6
Floor Press 225x8 245x6 275x4 300x2 310x2
Hammer Strength Yates Row 5x8
Tricep Pushdown-light 2x20
Push Ups 100 total
ABS 150 unweighted
Wednesday January 25
Reverse Curls 75x15 80x15 80x15
Planks 2 x 1min Side Plank 2x30 sec each
Boxing Heavy Bag 5 x 3 min rounds
Thursday January 26
Deadlift 365x3 405x2 455x2 495x5 495x5 495x5
BB Shrug(heavier than last week) 365x8 385x8 385x8 405x8 405x8 225x25- double overhand grip
DB Row 105x6 115x6 115x6 125x6 125x6
Lat Pulldown 175x8 175x8 175x8 175x8 140x15
Neck Harness 45x25 45x25 55x15 30x33
BB Band Rollouts 105x10 105x10 105x12
Friday January 27
BB Squat Jumps Bar Only 4 x 5
DB Press 65x6 70x6 70x6 75x6 70x6
Close Grip Bench 235x8 235x8 245x8 245x8
Bodyweight Dips 15x 15x 25x 20x 20x
BB Front Raise 75x10 75x10 80x10 80x10 80x10
BB Curls 95x10 115x8 115x8 115x8
Cousin Curls w/Cristi 65 lbs- pyramided up to 10 reps then pyramid down
It would have been a lot better week of lifting if I got 600 on the deadlift but I missed it. I'll get it sometime soon though! I squatted 425 for 5 sets of 2 on Monday. On Tuesday I did 20 reps with 85% of my bench max- 320 lbs (sets of 4 and then sets of 3). Missed the 600 pound deadlift on Friday and then did DB Bench and press on Friday.
Monday January 30
BB Squat Jumps 65-4x5
Squat 335x3 365x3 405x2 425-5x2
Goodmornings (looking back should have went lighter on these to be more fresh for the deadlift) 175-5x5
Leg Press 570x8 570x8 570x8 570x8 570x10
Calf Raises 4x25
DB Bent Over Lateral Raises 35sx8 35sx8 40sx8 40sx8
Here is the workout log for Monday February 6- Friday February 10. This was a real challenging week of lifting for me and by midweek my CNS was totally drained and all I wanted to do was sleep. My work schedule has been real busy as well which added to the fatigue but I was sooo sore and just wrecked on Wednesday of this week. I squatted three days in a row and was hurting even though Tuesday and Wednesday the squats were light. Thankfully I got some good sleep and was well rested by Thursday.
I set a PR on squats on Monday. Steel told me to work up to a heavy double. I smoked 455 for 2 and so he said throw on five plates- or 495 lbs. My max is 510 in the squat but I didn't even think too hard about what weight was on the bar. I crushed the first rep and then grueled out a tough second rep for the PR. It's weird because for a while I felt like my squat wasn't improving much and my deadlift was. Then I missed the 600 lb rep on the deadlift the week before but then set a PR in the squat. It's weird how the body works sometimes. On Tuesday I felt great during my bench sets with chains and also did a ton of pull ups. I also PRed on Incline Bench and hit 290 for 3 reps.
On Thursday I did 425 for a tough set of 12 reps on the deadlift and then Friday I PRed on reverse grip bench press and did 325 for 2 reps. Here are the workouts.
Monday February 6
Squat 275x5 315x4 365x2 405x2 455x2 495x2-PR
Goodmornings 155x5 175-4x5
Single Leg Leg Press 180x6 200x8 230x8 230x8 230x8
Calf Raises on LPress 2x25 2x20
DB Bent Over Lateral Raises (heavier) 40s-4x6 25s-1x15
ABS Sit Ups 4x25 Russian Twists 1x40
Tuesday February 7
Pull Apart 3x20
Bench 225x5 255x3
Bench w/Chains (pause every rep) 275-8x3
Squat 135x5 225x5 315-3x5
Pull Ups 10x 10x 12x 12x 10x
BB Incline (no pause) 225x3 255x3 275x3 290x3- PR
Seated Row Machine 4x10
Rope Pushdowns 2x20
BB Rollouts w/bands 135-4x12
Wednesday February 8
Hurdle Mobility Work
Box Heavy Bag- 4 x 2 minutes
Thursday February 9
Deadlift 225x6 315x5 365x3 425x12
Bent Rows-from floor (first week back in) 225x6 245-4x6
DB Shrugs (first week) 105x10 105x10 105x10 110x10 110x10
Underhand Lat Pulldown 165x8 165x8 170x8 175x8 175x10
I hit a new rep PR on squat last Monday and deadlifts on Thursday. The goal was to get 415 for 8 reps but I was feeling good so I went for 10! On Thursday I did 450 for 12 reps! I had done 455 for 10 before but never 450 for 12. Overall this week (Feb 13-Feb 17) was a real good week of lifting for me. I felt strong everyday and went hard. I was real fatigued on Saturday after the tough week. A few things you will notice when you look at the log. 1. I've been squatting three days a week recently. Monday is the tough day and the other days are lighter 2. I've been doing heavy inclines and heavy chain bench on the bench press. My bench is feeling real strong right now. 3. I did real heavy rack pulls on Thursday to get me to used to holding heavy weight on the deads
I haven't updated this log in a while but have still been getting my lifts in. Work has just been real busy for me so I haven't had time to post the workouts up. I'll be trying to catch up with posting them this week.
The previous week I set a PR by doing 415 for 10 reps. This week the goal was to get 425 for 8 or more reps. I grinded out 8 reps at that weight for another PR! The bench was a lot of singles with chains. I really feel this is helping my bench get stronger and strengthening my triceps a lot. On the deadlift I didn't too much volume from the floor- 460x6. I followed this up with rackpulls and did a bunch of sets in the 600s and PRed with a rackpull of 615. Here is the log from Feb 20-Feb 25
Here is the workout log for February 27- March 2. My main goal was to deadlift 600 lbs this week. I got it up half way but couldn't lock it out. Needless to say I'm pretty disappointed about not getting it but plan on getting it soon! That's one thing I've learned about life and lifting as well. You fall. You fail. But you have to get back up again and keep pushing and keep working and grow as a person and overcome adversity!
The squats were pretty low in volume on Monday since I was going for the new PR deadlift on Thursday. Had a great week of benching though. So although I didn't hit my deadlift max I am happy about how my bench is going right now. It's weird how as a lifter you go through different phases of improvement. Sometimes my deadlift just seems to get stronger and stronger every week. Other times it is my squat. Right now it seems to be my bench. I remember when my deadlift was going up like crazy. Now my bench is going well but deadlift isn't.