That sounds like death to me lol
Pretty Impressive ‘off’ day
10/22/17
Weight: 205.0
Shoulders
OHP
2 x 10 x 45
2 x 8 x 135
2 x 5 x 155
3 x 5 x 135
2 x 20 x 45
Superset w/
Plate Raise
5 x 12 x 25
Rear Delt Fly/Raise
4 x 15 x 25
Superset w/
Tricep Extension
4 x 15 x ?
Lateral Raise
4 x 12 x 25
Superset w/
Single Arm Extensions
4 x 15 x ?
Front Raise
4 x 10 x 25-30
Superset w/
V-Ups
4 x 15
Stair Master
10 minutes x Level 7-9 x +25lbs
A good day to have a good day, 155 felt a bit heavier than normal, but still good. Weight up due to beer and burgers.
Ha, thanks! It may get into my gas tank a bit more if I had some kind of significant weight on either of those lifts, but as it stood it wasn’t too terrible!
10/23/17
Weight: 203.2
Legs
Trap Bar Deadlift/Squat Superset
1 x 5/5 x 135/135
1 x 5/5 x 230/185
5 x 5/5 x 320/ 225
Pistol Squat
1 x 10/leg to 12" box
1 x 10/leg to 14"
1 x 10/leg to 16"
RDL
3 x 20 x 45lb DBs
Standing Calves
3 x 15 x 90lbs
A short, sweet day, just didn’t have much time, but it felt good, squats are feeling better and better (not that 225 is exactly pushing it). But hey! A day is a day is a day, and it wasn’t a bad day for a Monday.
10/24/17
Weight: 202.0
Chest
Incline DB Press (45 Degrees)
2 x 8 x 60
3 x 8 x 75
2 x 6-7 x 75
Flat DB Bench
4 x 8-10 x 75
Dips
4 x 10 x BW
Incline Fly (45 Degrees)
3 x 10-12 x 30
Low Point Cable Fly
3 x 15 x 30-40
Superset Wide Grip Pullups/Push Ups
3 x 5/10 x +25
Stair Stepper
10 minutes x Lvl 8-10 x +25lbs
Was just dragging, took me awhile to figure out that I haven’t had any carbs since about 6 or 7 o’clock last night, usually have a bowl of protein-oats for breakfast before my work out. Will be back for a second one this evening with the significant other, she wants to bro-down and do some arms and abs…figured why the heck not.
Edit:
Second PM Workout
Arms and Abs
10 minutes stair stepper +25lbs
10/25/17
Weight: 202.0
Back
Barbell Rows
5 x 10 x 135
Superset w/
3D Bands 5 x 15
Wide Grip Lat Pulldown
5 x 12 x 150
NG High Point Row
3 x 15 x 120
NG Low Point Row 3 x 15 x 120
Chest Supported DB Row
4 x 10 x 50lb DBs
TBDL
15 x 230
2 x 8 x 320
3 x 410
8 x 320
15 x 230
Plenty in the tank at 410 (I think). Everything else was just kinda…there. Pretty sore (probably lack of calories and quality sleep) which is unusual for me, but I’ll bounce back, I always do. Need to lead with TBDL next back workout, pull some heavy weight from the floor again.
Edit: PM Workout
Barbell Complex
BO Row, OHP, Thrusters, Squat
5 rounds x 8 reps x 65lbs
Abs
100 total
Came back for a second one with the wifey, short and sweet, she’s trying to get back into it, and I’m trying to get ripped or whatever, ha.
10/26/17
Weight: 200.6
OFF…unless it isn’t…in which case it will be an afternoon session.
I’m starting to suspect you don’t actually have ‘OFF’ days
Ha, it’s not the most “optimal” way to make progress, but hey! and apparently I need to make a switch to the painter program, because we’re about the same age (28) not sure about size, but your lifts are flippin’ stout there guy.
10/27/17
Weight: 204.2
Shoulders
Seated DB OHP
5 x 55
5 x 65
5 x 75
3 x 5 x 85
3 x 8 x 55
Rear Delt Fly
4 x 15 x 25
Lateral Raise
4 x 12 x 20-25
Straight Bar Front Raise
3 x 10 x 45
EDIT: Forgot the biggest highlight of all.
5x8 Wide Grip Pullups
Those were the basics, supersetted 3D Bands and tricep extensions pretty much throughout the whole thing, not sure on total number. Everything felt really good, had some more in the tank with the OHP probably could’ve moved 90-95s for a couple, but definitely owning 85s again. The weight is pretty interesting, because I expected to be right around 200, but came in at a solid 204…possibly retaining water from all the inflammation? Diet was the same, can’t figure out what the culprit would/could be, at least at the moment.
10/27/17
**Workout Number 2 **
Squats
5x 135
5x 185
3 x 225
2 x 275
3 x 2 x 315
2 x 345 (spotter touched my chest on the 2nd)
2 x 315
3 x 275
3 x 3 x 225 (2 second pause in the hole)
RDL
3 x 10 x 100lb DBs
1 x 10 x 55s
Calves
4 x 10-12 x 90 (2-1-2)
Walking lunges
50 each leg + 25lb vest
Felt good and my wife left town for the weekend… so I put my heavily loaded social schedule to the side and hit the gym for a second work out. Solid. Not great. But solid.
10/28/17
Chest
Flat Bench
10 x 135
2 x 5 x 185
5 x 225
5 x 235
3 x 255
1 x 275 (this felt awesome and smooth)
1 x 285 (missed by a breath…)
3 x 245
5 x 225 (paused)
10 x 185 (paused)
12 x 135 (paused)
Some tricep and isolation stuff after that. It was a good one. 275 is the most I’ve thrown on in years and then I just barely missed 285, came off my chest well and just stuck for a solid 5 seconds before my spotter helped budge it. Wasn’t even angry, that’s how close it was.
10/30/17
Weight: 203.2 (forgot to weigh early, so this is about 4 hours after normal weigh time plus food, water, and workout)
Back Pump
Smith Machine Row
4 x 12 x 115
Single Arm BB Row
4 x 12 x 65
NG Low Point Cable Row
4 x 20 x 150
NG High Point Cable Row
4 x 20 x 150
Pull Ups
3 x 8 x BW
3 x 5 x +25 (Kipped on last 2-3 of last set)
1 x 3 x +25 (as strict as possible w/ 10 second dead hang between reps)
3 x 5 x BW
Superset
Face pulls (various points)
4-5 x 15-20
Bicep Stuff (hammer and strict curls)
4-5 x 12-15
A good day to have a good day, am feeling those workouts from last week and my weight is up a bit, but I feel tight and solid, so I’m ok with it, strength seems to be good.
10/30/17
Workout Number Two
Heavy Back
Deadlifts
8 x 135
8 x 225
5 x 275
5 x 315
3 x 365
3 x 405 (straps/belt)
1 x 455
1 x 475 (smooth)
0 x 500 (broke the ground, missed about 4 inches off the ground)
DB Row (w/ fat grips)
2 x 10 x 75
2 x 5/5 x 75/100
1 x 10 x 100 (no fat grips)
Lat Pulldowns
5 x 10 x 120-150 (w/ fat grips)
TRX Knee to Chest Abs
5 minutes stairmill +25lbs
It was a good second workout, just missed 500, maybe could have committed more and ground it out, but I saw no reason to potentially pull or hurt something, so I leave it for another day. 475 was butter though, so that’s good.
It’s definitely a piss-off to miss a lift, but better than grinding and tweaking something.
What is your current best deadlift? Would this have been a PR?
Yeah, I’m not too upset about it, I had no real plan on how heavy to go, and definitely didn’t plan on trying to hit 500, so it was just a thing, I guess, ha.
It would have been a PR, I have cleanly pulled 495 in the past (2.5 years ago?) but haven’t gotten up over 455 in recent history of my deadlifting (simply due to 5/3/1 programming).
I find myself becoming less and less angry when I miss lifts, dunno if it’s a good or bad thing, I think it stems from the fact that I know I will continue getting stronger for years to come, so I’m not too worried about hitting it right now, focusing more on remaining consistent over time.
10/31/17
Weight: 203.2
Front Squats
2 x 5 x 135
2 x 3 x 225
1 x 1 x 300 (+25lb PR)
1 x 0 x 315 (knew better)
Back Squat
2 x 10 x 135
RDL
4 x 10 x 135
Calves
4 x 15 x 70
Pistol Squat (to bench)
3 x 10 x BW
Another frickin’ day(!) and another PR. Legs were a bit tired, but I wanted that 300, went up pretty well in my humble opinion…315…not so much haha but I’ll get there. Couldn’t let @littlesleeper be the only one droppin’ PRs around here
Nice man! Yea, front squat is one of those lifts that are tough to grind. 300lbs flew up and 315 was moving quick but just got out in front of you a bit too much I think. It’s there though, good job!
Appreciate it, man! Yeah, I’m gettin’ there (not sure where ‘there’ is, but I’m gettin’ there!) And yeah, the leg drive felt solid for 315, but just folded up a bit and couldn’t reel it back in, so I think you nailed it on the head.
11/2/17
Weight: 202.2
Shoulders/OHP
OHP
Warm Up Stuff
5 x 135
5 x 165
2 x 185
1 x 200 (PR Party went for a second, no dice)
3 x 3 x 165
4 x 5 x 135
Rear Delt Row
3 x 20 x 25
Lateral Raise
3 x 12 x 25
1 x 20 x 20
Superset
Seated Plate Raise
4 x 15 x 35
Tricep Extension
4 x 20 x 60
Single Arm OHP
4 x 10 x 35
Superset
Upright Row (in smith machine)
3 x 15 x 95
WG Pull Ups
3 x 5 x BW
Another pretty solid day, if I do say so myself, 185 moved well, and then 200 was there, wham, bam, thank you ma’am!
2 x 185
1 x 200