Squat Day
Back Squats with Mastadon Bar (60 lbs)
150 x 8
190 x 5
260 x 5
310 x 3
330 x 3
At this point more form pointers was given so dropped back down to work on it. Seems I was leaning way to far forward with the bar which was in turn keeping my ass from getting parallel
260 x 3
260 x 3
260 x 3 - at this point another form pointer was given to address what was doing wrong. Guy told me that I was starting to arch my back halfway down and that I need to arch from the beginning.
260 x 3 - definitely best set after focusing on arching from the start
SLDL with DBs
45 lbers x 10
60 lbers x 10
60 lbers x 10
60 lbers x 10
Hypers
70 x 10
70 x 10
90 x 6
Rotator Cuff work
Deadlift Day (Deload)
135 x 10
225 x 10
275 x 5
315 x 3
315 x 3
315 x 3
Widegrip Pullups
0 lbs x 10
25 lbs x 8
45 lbs x 4
Front Squats
95 x 5
135 x 5
185 x 3
205 x 3 PR
205 x 3
205 x 3
T-Bar Rows
3 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
Band Hamstring Curls
15
15
15
A guy that goes to my gym is a PTA and I asked him about the rotator cuff. I dont remember the medical term but he said based on when it hurts and its location its a bit different from what the others told me though related. He also told me that for this problem I should be icing it and not using the shoulder horn. Then he said he would continue benching and such as normal just ice it and take an ibuprofen if need be.
Tris/Bis/Rotator Cuff - Bit different for me but am avoiding pressing for a little while until I can get the clicking to stop in my shoulder.
Lots of rotator cuff work
Tricep DB presses in high incline position. Don’t remember what these are called. Basically start with both DBs touching at the top and lower them down to your chest touching the whole time then back up. First time ever doing these and they were so-so. Maybe I didn’t go heavy enough.
25 x 10
35 x 10
35 x 10
40 x 10
Cable Tricep Pushdowns w/ Rope Attachment
60 x 10
70 x 10
70 x 10
Preacher DB curls stopping before 90 to keep tension on bicep
25 x 10 each side
40 x 10 each side
45 x 8 each side
50 x 2 each side
Pinwheel Curls
25 x 20 alternating
45 x 16 alternating
45 x 16 alternating
45 x 12 alternating
Orange EFS Band Tricep Pushdowns and Curls
10 / 10 x 3
DB Shrugs
80 x 15
90 x 15
100 x 10 PR
More rotator cuff work
After getting home I measured my bicep for the first time ever really. I don’t have a tape so maybe a tad off just used a thin wire and then a ruler. Measured right at 16". My bodyweight today for reference is 192 lbs.
Squat Session (60 lb mastadon bar)
60 x 5
150 x 5
200 x 5
240 x 3
290 x 3
330 x 3
340 x 1 PR 10 lbs
340 x 1
Posture and depth was good on the 330 and perfect on the first 340. Second single I tried knee wraps for the first time ever and that messed up my posture a bit but damn do they help sitting back into it. Not sure if I’ll start using them or not yet. Really happy that my technique is a lot better now.
Romanians with DBs
70 lbers x 15
90 lbers x 12
95 lbers x 8
Some ab work.
Now I’m off to go bouldering
Had the most painful workout of my life. I told my friends while bouldering that my elbow was hurting, well didn’t realize how bad until I went to jump back into benching today. I pushed through and completed the workout anyways but the few reps I missed I think were mostly due to pain in my elbow than anything else.
Week 1 of my RDC bench plan
Bench Press
135 x 6
165 x 6
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
3 Board Press Close Grip
180 x 4 [counted wrong]
180 x 6 [made up for it lol]
180 x 5
180 x 5
180 x 5
Decline Press
180 x 5
180 x 5
180 x 5
180 x 4
180 x 4
Cambered Bar Bench
45 x a few - just to get the feel for it as I had never used the bar before
135 x 4
115 x 5
115 x 5
115 x 5
115 x 5
Overall I’m happy with the session. I don’t think I’ll have a problem going up next week incl. the correct cambered press. Really just my elbow is sore as anything and its from bouldering not from this.
RDC Bench Program
Week 1 B-Session
Close Grip Bench
45 x 10
95 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
Incline DB Press
25 x 12
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10
Front Lateral Raises
5 x 15
15 x 10
15 x 10
15 x 10
15 x 10
15 x 10
Side Lateral Raises
5 x 15
15 x 10
15 x 10
15 x 10
15 x 10
15 x 10
Bent Over Lateral Raises
15 x 10
15 x 10
15 x 10
15 x 10
15 x 10
For the heavy ab work I did weighted crunches on the GHR by putting the orange EFS band over me. 3 sets of 15.
Squat Session
Box Squats with 55 lb squat bar
55 x 8
145 x 5
195 x 5
195 x 5
235 x 5
235 x 5
285 x 3
325 x 3
325 x 3
325 x 3
Good Mornings
145 x 5
195 x 5
195 x 5 [form started to drop]
145 x 5
145 x 5
Hamstring Band Work
Calf Band Work
RDC Bench Wk 2 Day 1
Bench Press
40 x 10
130 x 8
160 x 6
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
Board Press
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
Decline Press
190 x 5
190 x 5
190 x 5
190 x 4 [failed on 5th]
190 x 4 [failed on 5th]
Cambered Press
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
With my elbow not hurting like last week it went well. Decline gave me some problems. I think next week I’ll put a band around my chest or at least some chalk to mark where to touch because that’s what threw me at times. Hopefully I’ll be able to complete next week’s set.
Couldnt post yesterday, just got weird error messages…
Deadlift Day last night
Deadlifts
135 x 5 conv / 5 sumo
225 x 5 sumo
315 x 5 sumo
365 x 3 sumo
405 x 2 sumo
405 x 2 sumo
Front Squats
95 x 8
135 x 5
185 x 5
POWER CLEANED 185 (PR) - so between sets I had to put the bar down because someone else was using the powerrack. He typically helped me put it back up but then they convinced me to just randomly try cleaning it. Got it on second try, not bad for having cleaned maybe 20 times ever and never over 135 lbs.
205 x 5
205 x 2
The random powerclean mid front squat session took a lot out of me.
Shrugs
80 lb dbs x 15
95 lb dbs x 15
Trap Bar 90 x 12
Trap Bar 180 x 12
Happy with the Deadlifts, the two doubles went up effortlessly.
RDC Bench Wk 2 Day 2
CGBP
45 x 8
95 x 8
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
Incline DB Press
20 lbers x 10
35 lbers x 10
45 lbers x 5
45 lbers x 5
45 lbers x 5
45 lbers x 5
45 lbers x 5
Front Lat Raises
5 lbers x 10
20 lbers x 10
20 lbers x 10
20 lbers x 10
20 lbers x 10
20 lbers x 10
Side Lat Raises
5 lbers x 10
15 lbers x 10
15 lbers x 10
15 lbers x 10
15 lbers x 10
15 lbers x 10
Bent Over Lat Raises
5 lbers x 10
20 lbers x 10
20 lbers x 10
20 lbers x 10
20 lbers x 10
20 lbers x 10
Heavy Ab Work
RDC Bench Week 3 Day 1
Bench Press
95 x 8
135 x 6
165 x 6
180 x 5
200 x 3
200 x 3
200 x 3
Board Press (Close Grip)
200 x 3
200 x 3
200 x 3
Decline Bench
95 x 5
135 x 5
165 x 5
180 x 5
200 x 3
200 x 3
200 x 3
Cambered Bar Bench
95 x 5
135 x 5
150 x 3
150 x 3
150 x 3
[quote](from BOI) pbclax1 wrote:
Enders, thanks man. Smoke that deadlift PR today![/quote]
Fuck that shit!
Deadlift
135 x 5
225 x 3
325 x 2
380 x 1
415 x 1
440 x 1
475 x 1 PR 20lbs
Bent Over Rows
135 x 10
185 x 10
185 x 10
Trap Bar Shrugs
90 lbs x 20
180 lbs x 12
180 lbs x 12
180 lbs x 12
RDC Bench Wk 3 Day 2
–got to gym to find the workout paper wasnt in my bag, it must’ve fallen out at the gym last time I went so I winged it today, only thing I wasn’t sure of was how much weight for the CGBP… got to reprint it before Tuesday though–
CGBP
45 x 10
95 x 8
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Incline DB Press
25 lbers x 10
40 lbers x 8
50 lbers x 5
50 lbers x 5
50 lbers x 5
50 lbers x 5
50 lbers x 5
Front Raises
5 lbers x 15
15 lbers x 12
20 lbers x 10
20 lbers x 10
20 lbers x 10
Side Raises
5 lbers x 15
15 lbers x 10
15 lbers x 10
15 lbers x 10
Bent Over Raises
5 lbers x 15
20 lbers x 10
20 lbers x 10
20 lbers x 10
Heavy Ab Work
Squat Day
Squats using Safety Squat Bar - first time ever using this and boy did it humble me. My understanding is it weighs 65 lbs
65 x 6
155 x 5
245 x 5
295 x 3
295 x 3
295 x 3
295 x 3
Still Legs with DBs
55 lbers x 12
70 lbers x 12
75 lbers x 12
75 lbers x 12
Calf Raises with Band
12
12
12
GluteHamRaise
8
8
8
Ab Work
RDC Bench Wk 4 day 1
Bench
45 x 8
135 x 8
185 x 5
200 x 5
210 x 3
210 x 3
210 x 3
Board Press Close Grip
210 x 3
210 x 3
210 x 3
Decline Press
45 x 5
135 x 5
185 x 5
200 x 5
210 x 3
210 x 3
210 x 3
Cambered Press
45 x 5
135 x 5
155 x 3
155 x 3
155 x 3
RDC Bench Wk 4 Day 2 (Since I wasn’t feeling well and skipped my Deadlift day I added some Rack Pulls and Shrugs)
CGBP
45 x 10
95 x 10
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Incline DB Press
25 lbers x 10
40 lbers x 10
55 lbers x 5
55 lbers x 5
55 lbers x 5
55 lbers x 5
55 lbers x 5
Front Lat Raises
5 lbers x 15
15 lbers x 15
20 lbers x 10
20 lbers x 10
20 lbers x 10
Side Lat Raises
5 lbers x 15
15 lbers x 10
15 lbers x 10
15 lbers x 10
15 lbers x 10
15 lbers x 10
Bent Over Lat Raises
5 lbers x 10
15 lbers x 10
20 lbers x 10
20 lbers x 10
20 lbers x 10
20 lbers x 10
20 lbers x 10
Rack Pull
135 x 5
225 x 5
315 x 5
405 x 3
455 x 1
DB Shrugs
75 lbers x 15
90 lbers x 15
100 lbers x 15
Heavy Ab Work
Squats
Buffalo Bar, I think 50 lbs
140 x 8
230 x 5
280 x 3
280 x 3
280 x 3
230 x 3
Switched to Safety Bar
245 x 5
245 x 5
150 x 5
150 x 5
150 x 5
SLDL
80 lb dbs x 10
95 lb dbs x 10
95 lb dbs x 10
225 barbell x 10
Sled Dragging
RDC Bench Wk 5 Day 1
Bench Press
45 x 10
135 x 8
185 x 5
205 x 3
220 x 2
220 x 2
Boards
220 x 2
220 x 2
Decline Press
45 x 10
135 x 8
185 x 5
205 x 2
220 x 2
220 x 2
Cambered Press
45 x 10
135 x 8
160 x 2
160 x 2
Deadlifts - All Conventional for a change
135 x 8
225 x 5
275 x 5
315 x 3
315 x 3
315 x 3
from Deficit
225 x 5
225 x 5
Front Squats
135 x 5
185 x 5
215 x 5
215 x 4
215 x 4
T-Bar Rows
3 plates x 10
4 plates x 6
5 plates x 6
Band Hamstring Curls
orange band - 15
switched to green band for first time - 12
green band - 12
Heavy Ab Work
RDC Bench Wk 5 Day 2
CGBP
45 x 10
135 x 8
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
Incline DB Press
20 lbers x 10
40 lbers x 10
55 lbers x 10
55 lbers x 10
55 lbers x 10
Front Raises
5 lbers x 10
15 lbers x 10
25 lbers x 10
25 lbers x 10
25 lbers x 10
Side Raises
5 lbers x 10
15 lbers x 10
20 lbers x 10
20 lbers x 10
20 lbers x 10
Bent Over Lat Raises
5 lbers x 10
15 lbers x 10
25 lbers x 10
25 lbers x 10
25 lbers x 10
Added DB Shrugs to the plan
85 lbers x 15
100 lbers x 12
100 lbers x 12
Heavy Ab Work
I missed some incline db press and the close grips were also killers but forced them out. I guess the cardio kick boxing class left me more sore than I realized from all the punching and pushups.
