Wednesday, December 7, 2011
Day 55
foam rolling
dynamic stretching
Overhead Press
45x2x5
65x1x5
80x1x5
90x1x5
105x1x5
Deadlift
170x1x5
205x1x5
235x1x5
270x1x5
Leg Raises
BWx3x10
DB Curls
25x3x10
Notes
Groin still feeling agitated, but surprisingly, it wasn’t giving me trouble on the pulls. The pulls were VERY fast off the ground, felt very nice. The presses were a bit of a struggle, but nothing terribly heavy. Overall good workout 
Friday, December 9, 2011
Day 56 - Medium Day
Bench Press
45x2x5
90x1x5
110x1x5
130x1x5
155x1x5
180x1x3
130x1x8
Pin Rows
45x2x5
70x1x5
90x1x5
105x1x5
125x1x5
145x1x3
105x1x8
Leg Raises
BWx3x10
DB Curls
25x2x10
Hammer Curls
25x2x10
Tricep Extension
30x3x8
Weighted Dips
BW+10x3x5
Notes
Bench felt really smooth and way lighter than Monday. Guess eating a lot and utilizing more leg drive did the trick. Tried a different type of row today and kinda liked it. My right elbow was feeling a bit funny during the rows, though. Any ideas or input as to what it could be what be much appreciated.
Monday, December 12, 2011
Day 57 - Heavy Day
Bench Press
45x2x5
90x1x5
115x1x5
135x1x5
160x1x5
180x1x5
Pendlay Rows
45x2x5
75x1x5
90x1x5
110x1x5
125x1x5
145x1x5
Pull-Ups
BWx6x6
Ghetto GHR
BWx2x5
BWx1x6
Leg Raises
BWx3x10
DB Curls
20x2x10
Hammer Curls
20x2x10
Notes
Bench was good. I intended to do pin rows again, but someone was using the squat rack, so I just did strict pendlay rows instead.
awwwwww its guuuuucci
Wednesday, December 14, 2011
Day 58
Squat
45x2x5
55x1x5
80x1x3
100x1x2
135x3x5
Overhead Press
45x2x5
70x1x5
85x1x5
95x1x5
110x1x5
Deadlift
180x1x5
215x1x5
250x1x5
280x1x5
Weighted Abs
10x3x5
10x3x5
10x3x5
Reverse Flyes
20x3x10
DB curls
20x3x10
Plyo Box jumps
BWx2x5
Notes
First time squatting since my groin injury. Felt a bit odd, but no sharp pains or anything like my previous attempts. Worked up to 135. Overhead press was quite difficult, and the deadlifts as well, although I think that’s more of a grip issue than the weight really being too heavy. I’m not sure if I’m going to continue progressing by 10 on those. Did plyo jumps for shits and giggles.
Friday, December 16, 2011
Day 59 - Medium Day
Squat
45x2x5
55x1x5
85x1x3
115x1x2
145x3x5
Bench Press
45x2x5
90x1x5
115x1x5
135x1x5
160x1x5
185x1x3
135x1x8
Pendlay Rows
w/e my friend did, worked up to 150x3 though
EZ bar French Press
20x3x8
Notes
Skipped dips and ab work today. Squats are being done very narrow for the sake of my groin. They’re high bar ATG squats. I intend to increase by 10 each session for those. Bench was all right, not easy, not hard.
Monday, December 19, 2011
Day 60 - Heavy Day
Squat
45x2x5
60x1x5
90x1x3
120x1x2
155x3x5
Bench Press
45x2x5
90x1x5
115x1x5
135x1x5
160x1x5
180x1x4
Pendlay Rows
45x2x5
75x1x5
95x1x5
115x1x5
130x1x5
150x1x5
Pull Ups
BWx4x7
Hammer Curls
25x3x10
Notes
Bench was heavier than usual, completed last rep but got help from spotter so I didn’t count it.
Wednesday, December 21, 2011
Day 61
Squat
45x2x5
65x1x5
95x1x3
130x1x2
165x3x5
Overhead Press
45x2x5
70x1x5
85x1x5
95x1x5
110x1x5
Deadlift
180x1x5
220x1x5
255x1x5
290x1x5
DB curls
25x3x10
Reverse Flyes
25x3x10
Notes
Deadlifts were nice and easy, overhead press felt pretty good, too. Squats were obviously light. Easy day overall.
Friday, December 23, 2011
Day 62 - Medium Day
Squat
45x2x5
70x1x5
105x1x3
140x1x2
175x3x5
Bench Press
45x2x5
90x1x5
115x1x5
135x1x5
160x1x5
185x1x3
135x1x8
Pendlay Rows
45x2x5
75x1x5
95x1x5
115x1x5
130x1x5
155x1x3
115x1x8
EZ bar French Press
25x3x8
Weighted Dips
BW 15x3x5
Notes
Bench was ridiculously difficult, grinded out the last rep of 185 for a very long time, and 160 felt way heavier than it should have. I really want to get video of me benching and fix my setup. I’ve been eating like a horse lately (gained 2 lbs in just 4 days) and it’s still not getting any easier. I’m positive it’s a matter of not having enough leg drive and incorrect form.
How’s the groin?
[quote]spar4tee wrote:
How’s the groin?[/quote]
I dunno, to be honest. Haven’t tried stretching it at all in the past 3 or 4 weeks, and i’m doing narrow stance, high bar, atg squats to take it out of the movement.
Monday, December 26, 2011
Day 63 - Heavy Day
Squat
45x2x5
70x1x5
110x1x3
145x1x2
185x3x5
Bench Press
45x2x5
95x1x5
115x1x5
140x1x5
160x1x5
185x1x5
Pendlay Rows
45x2x5
80x1x5
95x1x5
115x1x5
135x1x5
155x1x5
Pull Ups
BWx5x7
DB Curls
30x1x6
25x2x10
Notes
Setup felt really solid for bench this time. I tried going back to my old grip which was thumbs width apart, but on the last rep of my working set my triceps were feeling completely fried. I think I’m going to widen it a bit, but I really liked how I set up this time.
Wednesday, December 28, 2011
Day 64
Squat
45x2x5
75x1x5
115x1x3
155x1x2
195x3x5
Overhead Press
45x2x5
70x1x5
85x1x5
100x1x5
115x1x3
Deadlift
185x1x5
220x1x5
260x1x5
300x1x5
Notes
Didn’t eat anything yesterday except almonds and a sandwich, so I knew I wasn’t going to set my press PR today. I’ll be eating a lot more between now and next wednesday, though, so I should get all 5 reps then. Deadlifts felt heavier than usual due to sh*t diet, but I got all 5.
Friday, December 30, 2011
Day 65 - Medium Day
Squat
45x2x5
80x1x5
120x1x3
160x1x2
205x3x5
Bench Press
45x2x5
90x1x5
115x1x5
140x1x5
160x1x5
190x1x3
140x1x8
Pendlay Rows
45x2x5
80x1x5
95x1x5
115x1x5
135x1x5
155x1x3
115x1x8
EZ bar French Press
20x3x8
Weighted Abs
45 reps, 12 lbs
DB curls
30x3x10
Notes
Bench was not bad. Squat was difficult.
Monday, January 2, 2012
Day 66 - Heavy Day
Squat
45x2x5
80x1x5
125x1x3
165x1x2
210x3x5
Bench Press
45x2x5
95x1x5
120x1x5
145x1x5
165x1x5
190x1x5
Pendlay Rows
45x2x5
80x1x5
95x1x5
115x1x5
135x1x5
155x1x5
DB Curls
30x3x10
Reverse Flyes
15x3x10
Notes
Grinded the 5th rep of bench. Squats are getting pretty heavy, still going narrow stance high bar atg for those. Forgot to do pull ups today, so I’m going to do them Wednesday.
Wednesday, January 4, 2012
Day 67
Squat
45x2x5
85x1x5
125x1x3
170x1x2
215x3x5
Overhead Press
45x2x5
70x1x5
85x1x5
100x1x5
115x1x5
Deadlift
185x1x5
220x1x5
260x1x5
305x1x5
DB curls
30x3x10
Reverse Flyes
25x3x10
Seated Calf Raises
20x3x10
Notes
Deadlift was fking heavy
Looks like you forgot the pullups again lol
[quote]spar4tee wrote:
Looks like you forgot the pullups again lol[/quote]
I did @_@ gotta do them tomorrow fuuu
Saturday, January 7, 2012
Day 68 - Medium Day
Squat
45x2x5
85x1x5
130x1x3
175x1x2
220x3x5
Bench Press
45x2x5
95x1x5
120x1x5
145x1x5
165x1x5
195x1x3
145x1x8
Pendlay Rows
45x2x5
80x1x5
95x1x5
115x1x5
135x1x5
160x1x3
115x1x8
EZ bar French Press
25x3x8
Pull Ups
BWx6x7
Notes
Didn’t sleep again, but forced myself to lift since I hadn’t the day before. I had a horrible session; I was dead tired the entire time and grinded out the last rep of bench. I was going to do weighted dips at the end, but pull ups took pretty much everything I had left in the tank. Also lost a bit of weight the past week, was around 168 but now down to 165.
Tuesday, January 10, 2012
Day 69 - Heavy Day
Squat
45x2x5
90x1x5
135x1x3
180x1x2
225x3x5
Bench Press
45x2x5
100x1x5
120x1x5
145x1x5
170x1x5
195x1x4
Pendlay Rows
45x2x5
80x1x5
100x1x5
120x1x5
140x1x5
160x1x4
Notes
Missed the 5th rep of the bench. Didn’t bother doing the 5th rep of rows, going to reset those as I only feel them in my lower back now. Quick session before school, so no pull-ups today.