Rolled my car 3 times going 100km yesterday avoiding a hole the city had dug out of the hiway to repair a patch of ashphalt and left it essentially unmarked for the night. I actually walked away completely unharmed despite my car is totalled and this morning i woke up less sore than I am after the gym or a football game so I came away extremely lucky because the paramedics and doctor could not believe I was ok and a family could have easily died. The police had the city fix it that night at 10pm I might have a law suit on my hands because since then they have slowed the speed limit down to 60km and just finally today closed the lane down and put signs all over staying the lane is not drivable.
Spark notes: Got in an accident, couldnt go to the gym yesterday decided to not push my self with max RE bench today and instead did light DE work.
DE Bench 175x6x3 vs doubled up mini bands (extremely fast and easy)
Standing OHP /w fat gripz Warmup with bar 115x6 125x6 135x6 165x6 (pretty much max for 6)
EZ Curl Skull crushers /w fat gripz 105x4x8
Lat Raises /w fat gripz 20lbs 3x12
Post Delts with aerobic band 3x15
Kroc Rows 95x2x10 95x1x31 (5lbs weight PB and 1rep PB)
A virus destroyed my laptop so I have to update my log at the school but I'm going to make sure I keep it updated.
Monday May 9 2011
ME Upper 3 board CGBP Warmup 225x5 275x5 295x5 315x5 (shoulda done 3 just about buried myself on the 5th but got it without a spot) 335x3 (I was completely fried after the set of 5 and just barely got 3 so I decided to work back down) 315x3 275x5
Wider than comp. grip 185x20 185x10 (wide as supports) 185x9 (wide as supports)
Box Front Squats (absolutely loved this exercise!) Warmup 185x5 205x5 225x5 245x5 275x3 295x3 315x3 added two sets of reverse mini bands (I just got these and this was the first time using them for something other than DE bench... It rocked. I figure about 75lbs off the bottom, max 20 off the top) 295x3 315x3 365x3 385x3 (definition of max effort, spotter helped a bit on 3 for what its worth on a front squat)
Goodmornings 135x8 165x8 185x8 (felt easy running out of time to do another set)
Lat Pulldowns 180x8 200x8 200x8 (some body english on last few reps)
I missed a few things I would normally do today due too time constraints but after the work I put in with my box fronts I'm completely happy with the workout, legs are jello
Comp. Bench Warmup 255x5 275x5 295x5 315x3 First time repping over 315 335x3 (2rep PR) 345x3 (2rep PR) and after I weighed in realized thats a TRIPLE at 2x BW. Add homemade slingshot 225x3 315x3 (ridiculously easy) 365x1 (just as easy) 405x1 haha this things so fun!
Notes: realized how weak my shoulders are today which is probably what's holding my bench back. I'm going to have to use incline as a ME more often. If anyone actually reads this what ME lifts work well to bring up weak shoulders other than incline and OHP?
Incline BB bench Warmup 185x13 185x9 185x8
Standing OHP 135x4x6 (shoulders were toast already)
Lateral raises 25x3x12
Post delts with bands 3x15
Kroc rows (didn't do a balls out set to save my back for deads tmrw) 105x3x10 (felt really easy back strengths improving every workout)
Thanks, I've always been an alright bencher. The first time I went to the gym as a 130lbs 8th grader I did 95lbs for sets of 10ish. After that one time I dont remember ever benching less than 135. Personally I think my squat should be alot higher though since I have these stumpy legs haha but improper squatting throughout highschool hindered my progress.
Throughout highschool I followed my poorly developed upper/lower split that essentially consisted of some type of BB bench progression every upper day since I worked in with the senior guys and supersets with the other upper body machines. Lower days were pretty much half squats and plyos. My grade 12 year was when I got hooked on lifting weights. My first year and a half of university football I followed our teams different programs until I looked up the provincial bench record and figured I'd sign up for a small meet to beat it. Turns out it was an IPF meet and everyone had gear and stuff which I'd never seen before. I originally just signed up for bench only but when I got there they convinced me to do the three lift and that was when I realized I wasnt as strong as I thought. I broke the bench record on my first lift but missed the rack command, but got it again on my second. Somehow my total qualified me for nationals and I've been addicted ever since trying to balance football and powerlifting even though I know I'm a better powerlifter than football player. During the summer I followed something similar to 531 but had to scale back my lifting alot during the season and I got set back a fair amount. After the season I bought 531 and followed it word for word for 3 cycles but to be honest I didnt like how boring it was and I have an absolute passion for lifting and wanted to have control of my things. All of this random stuff has given me a pretty good grasp on what I like and what works for me, over the past year I have read literally anything I could find on lifting and training and have put together this general program inspired by westside which I completely love, replacing DE legs with 531 squat since the balls out sets really helped my squat and it allowed me to use the ME lower day to focus on my deadlift.
Here's how my general plan is, any suggestions completely welcome (thinking about adding more back work and compressing it to two days, since my back is weak in comparison):
ME Upper Progress to max set of 3, drop down to a set of 5 3 sets of light higher rep exercise 4 sets of dips 4 sets horizontal pulls 3 sets facepulls
531 Squat day 4 sets SLDL 3-4 sets glute exercise 4 sets pullups biceps x whatever
RE/DE Upper 8x3 speed bench or 3 x max reps at some lift 4 sets heavy shoulders 4 sets JM/skullcrushers 3 sets lat raises 3 sets post delts kroc rows
ME Lower Progress to max set of 3), alternating box squats and a pull variation every week 2-3 sets high rep stuff 4 sets GMs 4 sets Lat pulldowns core