Back- back day is quickly becoming my most favorite day
SLDL- 225x9 275x6
315x4 315x4 315x4(i tried insanely hard to get the 5th rep on my third set but it was disgusting form so i dropped the weight
225x6(this was supposed to be a high rep, haha)
alright, so SLDL’ing twice a week seems to be paying off. 3 weeks ago i could only hit 315 for one rep and now i am doing 3x4. I am pretty happy about that. I was considering to stop DL’ing and front squatting twice a week, but if it ain’t broke…don’t fix it. A lot of people were looking at me when i was doing this, my psych-up face and routine is i guess out of the ordinary. and i might have been grunting, and the weights made a loud sound on the ground. felt good. real good.
Seated OH shoulder press
95x5 115x5 135x5 135x3
DB incline- i hit chest yesterday but i just wanted to do a little very light work
60x6 70x6 50x10
BW pull-ups
6-5-3
Machine t-bar row(i am way to tall for this)
2 platesx7x6
I did legs on july 3rd. Just not around much of this weekend. My right knee has been shaky ever since.
front squat + warmup
185x6 185x6 185x6
leg press
10plates x8
12platesx6
12platesx3
10patesx8
HS v-squat(kinda like a machine hack squat)
144x10
234x8
334x6 334x6
234x8
i did some light arm work too that i didn’t note
it has been 2 solid months of this routine(although i started the log only 1 month ago). i have been extremely disappointed with my progress. Part of it is nutrition, part of it is injuries part of it is probably faulty routine design. I am very happy with my progress in the SLDL but everything else has pretty much stayed the same.
I am going to switch up my program to one muscle group per week. it will be very basic.
chest
back
day off
legs
shoulder/arms
as far as rep ranges go i will do a 5-4-3 5-4-3 5-4-3 and once i can complete all 9 sets i will bump up the weight
for instance lets take DB flat bench presses
starting weight at 65lbsx5 70lbsx4 75lbsx3 70lbsx5 75lbsx4 80lbsx3 75lbsx5 80lbsx4 85lbsx3. I will do this type of lifting for every major lift: DB presses, sldl, front squats, oh press, cgbp, weighted dips, preacher curl…
anyways, tomorrow is chest day. Will be lifting with a friend but all should go well. After my knee gets better i will start some cardio
i haven’t had a day for only shoulders in such a long time, it felt great to hit them hard. but i also haven’t a few of these lifts in a long time. next week i will cut down on the # of lifts but increase the # of sets.
Warm-up: body weight dips x8 hangclean 95x10
hang clean
145x6 150x4 150x4 150x3
seated barbell OH press
85x6 115x5 135x5 135x5 (i was going to do another set but some guy was waiting for me for quite a while)
BB upright row( i have had impingement issues before so i am always nervous to do these)
85x8 95x8 95x8 105x6 (they actually feel better to use DB’s which i will do next time)
BB curl
95x6 95x5 95x5
Single arm seated DB OH press
55x6 60x6 65x5 70x3
front raises
15lbs x 10
30lbs x 6
20x8 20x8
lateral raises
15lbs x 10
30x 6 30x5
20x6
weighted pushups(+45lbs)
x12 x7
HS shoulder shrugs
225x14
275x12 275x12 275x12
4 laps around the stairs at old HS FB field
tomorrow is either arms or legs or day off. Haven’t decided yet.
today was good. I like pairing up 2 big muscle groups a day and hit them twice a week. I might get back into that. This just didn’t feel like enough work.
Tomorrow is back and light bi day.
hopefully i can continue breaking PR’s on my pulling
i stopped updating because i had a few injuries i needed to work around and I couldn’t progress as well as i wanted to.
So since last May i have dislocated my right shoulder 3 separate times, all times failing on incline pressing. I stopped anything under my 5RM for inclines and i have not had any problems at all knocks on wood. Also my right knee has had a minor MCL sprain for a few months. I haven’t squatted at all in the last 30 days and all i have done are light DB lunges and light bulgarian split squats and stretching in order to help rebuild strength in my right knee.
I have decided to come back to this because i squatted for the first time today and my knee(s) feel pretty good.
so, enough with the injuries, it’s stat time:
Age: 24
Height: 6’5’’
Weight: 215lbs (up from 200)
Location: San Diego State University- Arc (Aztec recreation center)
Goals:
-get up to 225 by new year and 250 by the end of next summer
-SLDL 405x5
-DB incline bench press 110’sx10
-DB flat bench 120’sx10
-Squat 225x20(have a lot of work to do with this)
-DB military press 100’sx10
haha what a crappy way to start my new lifting journal.
I am not lifting today. got 3 hours of sleep. Friends going away party. got pulled over by the cops at 3am, i stopped drinking 3 hours prior and before that i only had 4 drinks, not even tipsy anymore. My friend gets a ticket for an open container in the car, i get a warning. lucked out.
New program starts monday. 3 day weekend from lifting.
It is basically the same template i used when i started this log that i moved away from when my knees started to give up. It is basically an anterior/posterior split
Monday: Heavy/low reps
-chest
-Quads
Tuesday: Lighter/high reps
-Back
-Hamstrings
-Shoulders
Wednesday: OFF
Thursday: Lighter/high reps
-chest
-Quads
Friday: Heavy/low reps
-Back
-Hamstrings
-Shoulders
Saturday:
-Arms, calves, abs
Sunday: OFF
I weight myself every friday. Hopefully i gain 1lb a week.
Monday:
Chest, Quads heavy
DB flat bench
45x12 60x8 75x8 90x5 105x5(PR)
Preacher DB curl
30x8 35x7 40x6
DB incline alternate press (hold in up position for 2 reps with alternate arm)
60x7 70x6 80x6 85x4(right arm failed on #5)
Back squat (i am still taking it easy with my legs, not trying to do too much too soon)
135x10 155x8 185x8 225x5(definitely could have done more)
Dips (I haven’t done these since last May due to 3 shoulder dislocations)
bodyweight x10 +40lbsx5 +50bsx5 +50lbsx5
SLDL:
135x10 185x3 225x3 275x3 315x3 365x2(really bummed i didn’t hit it for three)
6inch platform 225x5
Seated DB OHP
40x10 50x10 60x8 70x5 80x5(could have went up to 85, but i inclined yesterday and my shoulders were a little sore. Going to move shoulder to arm days on saturday
single arm t-bar row
45x10 65x10 80x8 90x8 100x6
Pull-ups BW x7x5x4
single arm cable row
100x8 110x8 120x5
tomorrow is a day off
thursday i am going to shot for 225x10 on back squat and maybe play around with the 110lb DB’s on flat bench…maybe
yesterday was supposed to be an off day but i had to be part of a max heart rate test for my exercise physiology lab class. 45 minutes on a stationary bike. hit my max heart rate with 5 minutes to go and had to keep that pace. Quads not used to that but i still did manage to touch my legs a little bit in lifting.
I am also changing up my program. this anterior/posterior split is not going to work for me. i am going with an upper/lower split starting next monday. DL’s will be on lower day, rack pulls will be on upper day.
here was today’s workout
chest and tris
DB incline bench
40x12 60x8 75x5 85x2 95x6(fail on 7) 70x12
Dips(haven’t done this since May due to shoulder problems
BWx8 +40lbs x4x4x4
Back squats
135x10 185x6 225x5
Alternate DB flat bench hold for 2 reps
75x6 70x8 65x9
wide grip reverse incline smith press
50x10 70x10 90x8
Monday will be heavy legs which will look something like this:
squats up to 5rm
trap bar DL
single leg SLDL using DB’s
single leg leg press
Tuesday will be a light upper workout 9-12 rep range
flat DB bench press
// grip pull ups
Alternating incline DB bench press
Kroc rows
single arm t-bar rows
weighted pushups to failure
wednesday
bi, tri, shoulders
Thursday- light legs heavy reps
deficit sldl’s- 6inches
walking DB lunges
calf work
bulg split squats
single leg leg press
friday- heavy upper
rack pulls
incline db chest press
heavy dips
hang cleans
decline DB flies
