06/09/2016
Bent Over Barbell Rows
45x10
95x10
115x10
135x10
185x10
225x4
225x5
135x10
Bench Press
45x10
135x10
225x5
275x3
315x1
340x0 ← Would have been 5lb PR
275x3
275x5
275x4
275x3
225x10
Incline Flyes
35x8
35x8
35x8
35x8
Band Pullaparts
4sets of 33reps varying angles
Pushups - Varying Hand Position
20
20
20
20
Notes
This workout ran me about an hour in length. The rows/benching took me about ~35mins taking ample rest between sets in the above 90% range. Other than that, feeling pretty lethargic.
The PR attempt was greedy, I wasn’t feeling it, I had planned on skipping triceps today since they were still sore from Monday’s workout (damn you calorie deficit) and just overall had to drag my ass into the weight room. Day off tomorrow, then deadlifts on Saturday…hopefully I’m feeling it then!
06/11/2016
Activation:
Dumbbell Swings
20lbs x 10
35 x 10
40 x 10
Power Cleans
45 x 10
95 x 6
115 x 3
135 x 3
165 x 3
185 x 3
215 x 2
EMOM @ 175lbs x 2reps
Deadlift - Conventional
135lbs x 3
225 x 3
365 x 3
365 x 3
365 x 3
365 x 3
Snatch Grip High Pull
135lb x 5
155 x 5
175 x 5
195 x 5
175 x 5
Pullups
4 sets of 8reps
Superset
Seated Rows
140 x 8
140 x 8
140 x 8
Band Pullaparts
33, 33, 33
06/13/2016
Activation
3 sets of 5 reps - 135lbs + 25lb plates on bands (185lbs total)
Bench
225lbs x 5
245 x 2
275 x 2
295 x 2
305 x 2
EMOM for 10mins:
285 x 2 x 2mins
275 x 2 x 5mins
275 x 2 x 3mins
Close Grip Bench Press
215lbs x 6
215 x 6
215 x 6
215 x 6
Superset Next 3
Flyes
35 x 8
35 x 8
35 x 8
Dips
BW x 10
BW x 10
BW x 10
Pushups
15
14
10
BB Skull Crushers
85lbs x 10
85 x 10
85 x 10
85 x 10
06/14/2016 Squat Day
Back Squat with Hanging 35lb Plates - Weight Recorded as Total
135x5
135x5
225x5
Back Squat
345x2
375x2
395x2
425x2 ← Added Belt this set
EMOM 10mins
385 mins 1-3
365 mins 4-5
345 mins 6-10
EMOM for squats kicks the shi$ out of me.
Power Clean
215x2
215x2
215x2
215x2
Front Squat
215x2
215x2
215x2
215x2
Leg Ext. - 2 Sec Pause at Top every 3rd rep
120x10
110x10
110x10
110x10
Hammer Curls
35x10
35x10
35x10
35x10
06/18/2016
AM Workout
Military Press with Hanging 25lb plates
95x5
145x5
145x5
Power Clean and Push Press
135x2
155x2
175x2
205x2
225x2 ← PR
EMOM 185lbs for 2 reps for 10mins
DB Lat Raise Superset with DB Front Raise
35x8, 35x6
35x8, 20x8
Some shoulder discomfort after these sets, so I moves on to triceps
Rope Tricep Pulldowns
80x12
70x12
70x12
70x12
06/18/2016
PM Workout
DB Swings
35x5
35x5
35x5
Power Cleans
45x5
135x5
175x2
195x2
205x2
225x2
245x2 ← New PR from this morning! Still honing in on my technique for these as this is the first time I have programmed them into my workouts.
Deadlift
365x3
365x3
365x3
365x3
These sets were easy, need to up the weight for next workout.
SGHP
175x5
175x5
175x5
175x5
Pullups - Wide Pronated Grip
8
8
6
8
Band Pullaparts
33
33
33
33
06/20/2016
Bench with Hanging 25lb Plates
185x5
185x5
185x5
Bench
225x2
245x2
265x2
275x2
315x1
340x0 ← Very Close on getting this up, just not enough lockout power! I’m extremely eager to hit 350lbs.
Close Grip Bench
225x6
225x5
225x5
225x5
Flyes - Flat
35x8
35x8
35x8
Dips - BW
8,8,8
Pushups - BW
10,15,10
Rope Triceps Pulldowns
80x10
80x8
80x8
06/21/2016
Squats with Hanging 35lb Plates
115x5
205x5
205x5
Squats
225x2
275x2
315x2
365x2
415x1
455x1 ← 5lb PR, went up pretty quickly…so of course…
475x1!! ← 25lb PR, very excited about this one. I will upload a video of it soon so I can get some feedback on it!
Power Clean
135x2
185x5
185x5
185x5
Leg Extension
110x10
110x10
110x10
Rope Hammer Cable Curls - Single Arm
30x10
30x10
30x10
BB Fat Grip Curls
45x25
45x25
45x25
1 Like
Looks like very solid and fast progress! Congrats on your recent PRs. Did your back improve or how are things going with that?
Anyways keep it up!
Thanks for stopping in @Koestrizer. I’ve been pretty lucky touch wood in regards to my back getting better. I did chiro twice a week for a month and a half, and then traveling for work made it too difficult to schedule appointments.
I have been careful, and ensured adequate warmup pre-workout, and adequate stretching post workout. I am also only playing sports 1-2x/week now, so that leaves me with some additional recovery time that I didn’t have before when I was playing sports 4+x/week.
Other than that, nothing crazy, just being consistent and being a little smarter and less stubborn. Now, when my back (or knees, or elbows) shows me any signs of discomfort I have no issues cutting that set or exercise short. I used to have the mentality that if it is in my program it WILL GET DONE. I am trying to work smarter, not harder!
1 Like
06/23/2016
Activation
OHP with Hanging 25’s
95x5
95x5
95x5
Strength
Power Clean and Push Press - Power Clean Each Rep
135x2
155x2
175x2
195x2
215x2
235x2
EMOM
195x2
Power Clean + Military Press (Clean, Press, Press)
145x2 x 4sets
High Incline BB Press
135x6
155x6
175x5
175x5
175x5
BB Skullcrushers
75x12 x 4sets
Face Pulls
70x12 x 4sets
Notes:
Power cleans are definitely starting to feel a bit less clunky. Still by no means am I efficient at them. Also my lack of wrist and shoulder flexibility does cause some discomfort during this movement, but I’m hoping that doing Power Cleans twice a week will help with this. I’m also doing static stretches for wrists and shoulders.
06/27/2016
I skipped my deadlift day last week as I have my back pain flaring up a bit. I honestly think that I’ve been pushing it a little hard for my no carb/caloric deficit month and it is finally catching up to me. I’m breaking at my week points (back and shoulders). So I’m going to dial back the loads a tad and at the first sign of discomfort I’m going to switch exercises. Currently down to 205lbs (from 212lbs). My current goal is sub 200lbs, then I’m going to eat at maintenance for a couple months, and back into a surplus to try and add some quality mass again.
Activation
Bench with Hanging 35lb plates
115x5
205x5
205x5
Bench
225x2
245x2
265x2
295x2
315x2 ← 2RM PR
EMOM
225x2, 275x2, 285x2 x 6sets, 275x2 x 2sets
Superset Flyes(35lbs)/BW Dips/BW Pushups
8/10/10
8/10/12
8/10/12
1 Arm Standing DB Tri Extension
20lbs x 14
20x14
20x15
Notes
Decent workout, happy to hit 315x2, going to try and creep my 2-3RM up a bit before attempting a new 1RM again…although saying that and doing that are two different things. My name is Mike, and I have a problem with attempting 1RM’s.
06/28/2016
Squat with Hanging 35lb Plates
205x5 x 3sets
Back Squat
225x2
275x2
315x2
365x2
405x2
425x1 ← Leaned forward coming out of the hole and almost lost this rep, didn’t bother forcing a 2nd. Called it quits and moved onto EMOM sets of 2reps
EMOM
10mins 345lbs x 2reps
Power Cleans
205x2
205x2
205x2
205x2
Front Squat
I decided to go light on these as I have been pushing it a little too hard, and trying to recover this week and possibly next.
225x5
225x5
225x5
225x5
Leg Extensions
110x10 (every third rep pausing at top for 2secs)
110x10 " "
110x10 " "
Fat Grip BB Curl
75x8
75x8
75x8
I performed these reps using Tempo Contrast from CT’s article found here.
Rope Cable Curls
70x8
70x8
70x8
Here is a quick video of my 5lb squat PR followed by my 25lb PR. I suppose it could have been a hair deeper, but I’m counting it!
4 Likes
Congratulations on your PR! Great squat. Progress seems to really come fast lately. How is your diet going?
Thanks! I ended the month down 8lbs. This weekend I had a bit of a celebration with beer, chips and pizza, but will be back on the healthy grind starting this week. My goal is to get myself sub 200lbs and then start a slow bulk up. I’m looking at possibly doing the Reactive Pump Hypertrophy Program to focus on slabbing on muscle. Then come back to strength training again. I like to keep my training fresh and flip from hypertrophy based workouts to strength based training.
I’ve been happy with my strength gains of recent, but my body is feeling a bit beat up so dropping the weights and increasing the reps will hopefully help with some recovery!
Thanks for the comment!
2 Likes
Today was an off day, but decided to do something since this weekend was a big cheat, nutritionally.
I did this challenge.
Completed the 8 sets of 5reps of Bench Press at 210lbs and 8 sets of 5reps of chinups in 8mins and 56secs.
Decent little pump, might throw this in on an off day in the future.
1 Like
I have been extremely tempted to drink a couple of beers this weekend too 
…Good job littlesleeper, it’s sounds like your doing great!!!
Thanks @countrygirl2016, I appreciate the kind words! Beer may be the weak point in my diet. 
2 Likes
You are very welcome! I appreciate all the advice you have given me as I’m beginning. I drank a lot more beer then what I do now 
I look forward to seeing more post from you.
1 Like
