Thanks, I still feel like crap.
3/27/16
Tate Press:
4 sets x 10 reps x 45
One Arm Extensions:
4 sets x 10 reps x 40
Kickbacks:
4 sets x 12 reps x 35
Standing BB Extensions:
4 sets x 15 reps x 60
I was going to DL, but I can’t breathe.
Anyway, Happy Easter and God Bless.
3/31/16
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 1, 425 x 1, 455 x 1, 405 x 1
Laying Leg Curls:
4 sets x 10 reps x 125
I am just now feeling better. I spent about four days just laying around the house. I even missed two days of work, which never happens.
Today I kept things kind of light. I messed around with grip, stance and new gear. My next deadlift session will be more normal, since I should be 100% by then.
Looks like strong deads to me after you felt like crap. I’m sure you’ll be crushing it again soon.
Still feel crappy, but its getting better.
4/3/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 325 x 3, 365 x 2, 385 x 1, 395 x 1
Incline Flies:
4 sets x 12 reps x 45
Low Crossover:
4 sets x 12 reps x 50
As I said I still feel rundown. I had to travel out of town for work for a couple of days, so today was my first day back. I have no idea what I came down with, but it kicked my ass.
Today I was only going to go to 385 and then down for a set of five, but my buddy challenged me to try 395 after 385. I had a good set up, and it was not too bad. I was planning on other assistance work, but I was feeling tired and rundown. Hopefully next week I will be 100%.
4/4/16
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 365 x 3, 415 x 2, 465 x 1
Good Morning:
225 x 5
245 x 5
275 x 5
295 x 5
Leg Extensions:
4 sets x 10 reps x 210
I placed the plates under my heels again for GMs. Everything felt much stronger than my last squat session. I’m trying to take things slow, with the thought my next meet is about eight months away.
4/5/16
OHP:
45 x 10, 65 x 10, 95 x 5, 125 x 5, 135 x 5, 165 x 5
Kroc Rows:
4 sets x 10 reps x 135
DB Front Raises:
4 sets x 10 reps x 65
Face Pulls:
4 sets x 15 reps x 105
Treadmill / 15 minutes
4/6/16
CG Bench:
135 x 10, 185 x 10, 225 x 5, 245 x 5, 275 x 5
Standing BB Extensions:
50 x 15, 60 x 16, 70 x 15, 80 x 15
Kickbacks:
4 sets x 15 reps x 40
Straight Bar PD:
2 sets x 15 reps x 115
2 sets x 15 reps x 125
Rope Curls:
4 sets x 15 reps x 80
Poundstone Curls:
52
37
Looks like you’re building strong triceps there and nice work with the CG bench. I like doing kickbacks but for some reason they kill my forearms giving me a lot pain there so I stick with the CG benches now.
I’ve read how some people kickbacks don’t work for them. I like them. I’m not sure how much good I’m doing for myself, but I like doing them.
4/9/16
Bench:
135 x 10, 185 x 3, 225 x 3, 245 x 1, 275 x 1, 330 x 3, 370 x 2, 390 x 1
DB Press:
4 sets x 10 reps x 95
Incline Flies:
4 sets x 10 reps x 50
Low Crossover:
4 sets x 12 reps x 50
Today felt good. Other then a migraine, I felt really strong. I almost went for 400 on my top set, but I decided to play it safe and leave on a positive note.
390 is great. A migraine is not. Never had one. Must be hard to train around, I imagine.
It looks like you were being inhospitable to your migraine and still benched great, nice work.
Sorry to be a month late but congratulations on the meet. Stinks about the bad bench call.
I used to get them all the time, but it’s much better now. And it does suck.
4/10/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 5, 365 x 3, 405 x 2, 425 x 1, 455 x 1
Laying Leg Curls:
4 sets x 10 reps x 125
I slept like crap last night, so I am not too disappointed with the results this morning. I even drank a coffee and a pre-workout. I still feel like I’m sleep walking. Onward and upward…
4/11/16
Reverse OHP:
45 x 10, 65 x 10, 95 x 95, 135 x 5, 155 x 5, 185 x 5
Front DB Raises:
4 sets x 10 reps x 65
Reverse Grip Lat Pulls:
4 sets x 10 reps x 100
DB Side Raises:
4 sets x 10 reps x 50
Standing One Arm Press:
4 sets x 10 reps x 40
What a difference good nights sleep makes. I only wish I had deadlifted today.
A night of good sleep may be the best supplement.
4/14/16
CG Bench:
135 x 10, 185 x 5, 225 x 5, 245 x 5, 275 x 5
Reverse Grip Bench:
135 x 10, 155 x 10, 185 x 10, 135 x 20
Kickbacks:
4 sets x 12 reps x 40
Straight Bar PD:
4 sets x 15 reps x 115
DB Curls:
4 sets x 10 reps x 45
Concentration Curls:
4 sets x 10 reps x 35
Rope Curls:
4 sets x 15 reps x 80
After working 20 hours in 26 I had a good night of sleep, but I was still a little groggy. I like reverse bench, however, I always feel like I am going to drop the bar on my face.
Not limber enough in so many place to do these but like the description.
4/15/16
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 370 x 3, 420 x 2, 470 x 1
Still Leg DL:
135 x 5
185 x 5
225 x 5
275 x 5
Leg Extensions:
4 sets x 10 reps x 215
My back has been a little sore, so I almost skipped stiff leg deads. In the end I just did it anyway.
4/17/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 335 x 3, 375 x 2, 395 x 1
Low Crossover:
4 sets x 10 reps x 50
Svend Press:
4 sets x 50 reps x 3 plates (10s)
A good day of pressing. At 335 I felt I had five or six in me easy. 375 was solid. 395 came off the chest good, and I struggled a little bit half way up before lockout. I’m trying to do one heavy impact chest day with assistance work, followed by a light assistance day. Today was the light day. I’m thinking I’ll hit one more heavy bench next week, before a deload week. My shoulders are a little sore.