Deadlift day
Weight: 170.5 lbs
Worked up to a max of 455lbs
Didn’t do much after that =p
Okay, back to work
Weight: 172lbs
Deadlift day:
335x3
385x3
425x1.5 << I tried this, but forgot to put my belt on and failed. I tried again, but that failed belt-less attempt took too much out of me.
Good mornings
135x5
185x5
225x3
Abs
Bench day
Taking it easy today, but not really.
Benchpress
- 250x2
- 250x2
- 250x3
- 185x10
Probably could have tripled all of them, but whatevs
Close grip bench
- 185x5
2.185x5
3.185x5
Barbell preacher curls
- 100x8
2.100x8
3.100x8
Overhead press machine
1.150x8
2.150x8
3.150x8
Lat pull down
1.230x8
2.230x8
3.230x7
Shrugs
150lbsx40repsx3sets
- way to hot to bother fucking around with plate loading, so I just grabbed the heaviest pre-set barbell they had and used that
abs
Busy day!
Busy week so I’m just gunna post the highlights:
DL 405x5
BP:275x1
SQ:405x1
Weight 172.5
Deadlift day
worked up to 315x12
reverse hypers
3x8
good mornings
-135x6
-185x6
leg press
5 plates x 8
6 plates x 8
clobber cocks
3x10
Competition today (High school level). I won with a 490kg total and I up’d the old record by 172lbs.
250 bench (couldn’t get my triceps to fire =p)
385 squat
455 deadlift
Another competition. Got up another 7.5kg on my total. Will be back to regular training soon.
lifts
175kg squat
122.5kg bench
200kg deadlift (I could have gone to 210, but in order to win i had to make the jump to 215. Obviously, I didn’t get it)
Deadlift day
Worked up to a double at 405
3x5 of good mornings @ 135lbs
Leg press
6x5 going up one plate each time
Bench day
135x5
185x5
225x5
250x3
185x10
BB curls
115lbs, 2x6
Skull crushers
115lbs, 2x6
I’ll be back in the usual gym with the usual equipment for squat day.
Squat
205 5x1
245 4x1
285 3x2
335 2x5
Bench
155 5x1
185 4x1
205 2x2
225 3x5
Flies
100 10x5
Pushups
10x5
Front squats
185x5
135x5
135x5
Deadlift to knees
235 3x1
255 3x1
315 3x2
335 3x4
Bench
155 6x1
185 6x2
205 6x4
Flies
255 4x1
335 4x1
365 4x2
405 4x3, 7x1
Lunges
150 5x5
50 10x5
Rack pulls
255 4x1
335 4x1
365 4x2
405 4x3, 7x1
I’m cutting down about 15 lbs, so most of my weight lifting will involve lift variations that allow for greater weights so my body will think eating even an ounce of muscle could kill me later.
Rack pulls
one plate x 5
2 plates x 5
3plates x 3
4 plates x 3
455 x 3
5 plates x 2
This actually felt pretty easy and the only reason why I stopped at 2 was because I hit the pins unevenly and started to lose my grip. It felt so easy in fact that I think I could pull 5 plates for a legit deadlift. I guess we’ll see when I’m done cutting.
Legpress
1 plate x 5
2 plates x 5
3 plates x 5
4 plates x 5
6 pleates x 5
7 plates x 5
Stopped here because adding more weight would mean walking across the gym to the weight tree and carrying more plates back… and I just don’t have the energy for it!
Sprints
There’s a sprint track behind my school, so I figure I’ll run sprints here on workout days. I sprint the straights and jog the turns. I only managed one complete lap, so my conditioning is shittier than I thought (I didn’t do wrestling this year, so that’s probably why) and my first sprint took me 15 seconds! I was able to run it in 12 when I was “in shape”, so I’ve got a lot of work to do here. To be fair, I was in jeans and boots.
Bench day
Pin press
1 plate x 5
2 plates x 5
3 plates x 5
335 x 5
365 x ZERO!
Kinda pissed me off, but w/e
I’ve realized boards do more for me than pin presses, so it’ll be boards next week.
BB military press
135 x 6 reps x 3 sets
BB preacher bench curls
100 x 6 x 3
Reverse machine flys
100lbs x 8 x 3
abs
Squat day
Box squats w/ pause on box
1 plate x 5
2 plates x 5
3 plates x 5
I forgot my mouth guard, so this felt a little harder than usual, but I pushed through it anyway.
I hit up the “good girl/ bad girl” machines for some hip prehab.
Lat pull downs
150 x 6 x 3
Shrugs
150 x 30 x 3
abs
My program has been all over the place this week because I’m basically just hitting w/e isn’t sore that day. I’m running prints every other day, so my quads stay the sorest the longest.
Deadlifts
315x3
365x3
405x3
Felt pretty heavy. Hopefully after a few days back from cutting, I’ll be back to my regular energy levels.
185x31
Because why the fuck not?
Kroc rows
90x8x3
Haven’t done these in a while. Gotta get back to to the 120’s
Preacher curls
60x10x2
abs
I was pretty sore and bruised up today because last weekend was my birthday weekend, so I got drunk off my ass and got into far too many brawls to count. But hey, I hit all the weights I set out to do and it felt great.
Bench day
I worked up to a single at 305 off of 3 boards. Easy enough.
CG bench
185x8
135x8
95x8
Hammer curls
50x8x3
Machine shoulder press
150x8x3
abs
Looking back, I could’ve pushed myself harder. Guess I’ll just have to make up for it on squat day.
Squat day
I don’t remember all the details, but it was pretty lame.
Deadlift day
275 x 5
335 x 5
375 x 5
Leg press
worked up to 8 plates for a set of 5
Kroc rows
100lbs x 8 reps x 3 sets
abs
Bench day
Got 295 off of 2 boards. It felt pretty easy. I think I could have gotten another rep or two.
CG BP
205x7
185x8
135x8
95x8
Flys
50x8x3
Triceps pulldowns
Dunno, just did a light weight for a bunch of reps x 3 sets
Pulldowns
180x8x3
Shrugs
150x?x3
Shoulder press machine
150x8x3
abs
Busy day! Got a lot done =)
Squat day
235x5
275x5
305x5
Box squats
225x5x3
Goodgirl/badgirl machine prehab
Calves
abs