Midwest Madness

Training Logs
101

Friday: Heavy Double Bench Press

  • A: Pause Bench 3x5 60-70%
    • Set 1: 225lbx5
    • Set 2: 245lbx5
    • Set 3: 265lbx5
  • B: Bench Press 1x2 87.5% (320lb)
  • C1: Barbell Row 5x8-10 (205lb)
  • C2: DB Pullover 5x8-10 (50lb)
  • C3: Dips 1x Chain 5x8-10 (21 lb)
1 Like
102

Sunday: Heavy Double - Deadlift

  • A: 3.5” Deficit Deadlift 3x5 60-70%
    • Set 1: 300lbx5
    • Set 2: 325lbx5
    • Set 3: 350lbx5
  • B: Deadlift 87.5% 1x2 (440lb)
  • C1: Chest Supp. Row 3x20 (Band #2)
  • C2 Wendler Row 3x20(165lb)
  • C3: 45 Deg Back Ext. 3x20 (Band #2)
1 Like
103

——————————————————————
Week 13:

Monday: Heavy Single - Squat

  • A: Back Squat 1x1 92% (435lb)
    • 135x5, 135x5, 205x5, 225x5, 275x3, 315x3, 365x1, 385x1, 405x1, 435lbx1
  • B: Box Squat w/ Heavy Band Tension
  • Set 1: 1x2 225lb w/ Doubled #2 Bands
  • Set 2: 1x2 225lb w/ Doubled #3 Bands
  • Set 3: 1x2 225lb w/ Singled #4 Bands
  • Set 4: 1x2 225lb #4 Bands & 4x Chain
  • Set 5: 1x1 315lb #4 Bands & 4x Chain
  • C1: Nordic Leg Curls 3x10
  • C2: Kneeling Ab Wheel 3x10
  • C3: 45 Deg Back Ext. 3x15
1 Like
104

Wednesday: Heavy Single - Bench

  • A: Bench Press 1x1 92% (335lb)
    • 45x10, 135x5, 185x5, 225x3, 265x2, 295x1, 315x1, 335lbx1 (Easy-Peasy)
  • B: Bench Press w/ Heavy Band Tension
  • Set 1: 225lb w/ Doubled #2 Bands
  • Set 2: 225lb w/ Dble #2 Bands & 2 Chains
  • Set 3: 225lb w/ Dble #2 Bands & 4 Chains
  • Set 4: 265lb w/ Dble #2 Bands & 2 Chains
    • Oof! Negative only on set 4 (flattened)
  • Set 5: 225lb w/ 2 Chains Dead-Stop Bench Press From Safeties x8
  • C1: DB Decline Press 3x20 (65lb)
  • C2: Decline DB Rollbacks 3x12 (40lb)
  • C3: MedBall Decline Situps 3x20 (15lb)
1 Like
105

Friday: Heavy Single - Deadlift

  • A: Deadlift 92% 1x1 (460lb)
    • 135x2, 225x2, 275x2, 315x1, 435x1, 460lbx1
  • B: Camber Bar Good Morning 5x5 (245lb)
  • C: T-Bar Row 3x10 (165, 200, 235lb)
  • D: Standing Band Crunches 3x30
  • E: Pull-Ups (Slow-Stretch, Dead-Hang)
1 Like
106

Uh oh… Where in the Midwest are you? I’m in Central Ohio-- saugeye and deer season are right around the corner. Sleep is going to be hard to come by these next few months.

Also, you’re strong.

107

Iowa here, best time of the year right now imo.

108

Sunday: Light / Extra Workout
3x10 Swiss Bar Hammer Curl (97lb, 67lb, 67lb)
3x10 Barbell Curl (55lb)
2x20 Upright Row (55lb)
3x20 DB Lateral Raises (15lb)

1 Like
109

Monday
-Bench Press 3x3 75%
-Wide Grip Bench Press 5x5 (225lb)

Tuesday

  • Squat 3x3 75%
  • Block Pull 3x3 (405lb)
1 Like
110

Thursday (Light Accessory Work)
A1) 45deg Back Ext. 5x10 (BW)
A2) DB Bench Press 5x10 (65lb)
B1) Skull Crusher 5x10 (50lb)
B2) Pullover 5x10 (50lb)
B3) Close-Grip Press (50lb)
C1) DB Bicep Curl 4x12 (35lb)
C2) Lat Pull 4x12 (105lb)

1 Like
111

Saturday: Test New 1RM
Back Squat

  • 1st Attempt: 450 lb (95%) - Easy
  • 2nd Attempt: 485 lb (102.5%) - Mod. Hard
  • 3rd Attempt: 500 lb (105%) - Miss
    • Missed a few inches after coming out of hole. Just not strong enough yet. Hamstrings have been sore last couple days for some damn reason even after taking it easy for a while (annoying).

Bench Press

  • 1st Attempt: 345 lb (95%) - Easy
  • 2nd Attempt: 375 lb (102.5%) - Miss
  • 3rd Attempt: 375 lb (102.5%) - Miss
    • Sort of pissed about 2 attempts at 375lb. This whole training cycle I thought for sure that was going to be easy to beat that number. Failed right off of chest. Brought it down slow and then could only get it 2-3 inches off my chest. Not my day I guess.

Deadlift

  • 1st Attempt: 475 lb (95%) - Easy
  • 2nd Attempt: 515 lb (102.5%) - Miss
    • stalled at just below knee. Back was rounded a bit but not terrible. Need more leg drive.
  • 3rd Attempt: 515 lb (102.5%) - Miss
    • Failed at shin this attempt.

As always, maxing out is a humbling experience. Guess I have a lot more work to do.

1 Like
112

PPL-U/L
——————————————————————

Week 1:

Monday - Push

  • A: Front Delts
    • Overhead Press 4x5 (165lb)
  • B: Chest
    • DB Bench Press 3x12 (60lb)
  • C: Triceps
    • EZ Bar Tri Pushdown 3x12 (50lb)
  • D: Abs
    • Kneeling Ab Wheel 1x12
1 Like
113

Tuesday - Pull

  • A: Horizontal Pull
    • Barbell Rows 4x5 (195lb)
  • B: Vertical Pull
    • N.G. Pull-Ups x1 Chain 4x5 (21lb)
  • C: Delts
    • DB Lateral Raise 3x12 (25lb)
  • D: Biceps
    • DB Hammer Curl 3x12 (40lb)
1 Like
114

Wednesday - Legs

  • A: Quads
    • Front Squats 4x5 (195lb)
  • B: Hamstrings
    • RDL 4x5 (195lb)
  • C: Erectors
    • 45 Deg Back Ext. 3x12 (25lb)
  • D: Calfs
    • Calf Raise, 3” Deficit 1x15 (50lb)
1 Like
115

Sunday - Upper & Lower

  • Main: DB Press 4x5 50% (90lb)
  • Supp: Belt Squat 4x12 (210lb)
  • Assist: RE Circuit 3x10-12
    • Skull Crushers (60lb)
    • Pullover (60lb)
    • Close-Grip Press (60lb)
1 Like
116

—————————————————————— Week 2:

Monday - Push

  • A: Front Delts
    • Overhead Press 4x6 (125lb)
  • B: Chest
    • DB Bench Press 3x15 (60lb)
  • C: Triceps
    • EZ Bar Tri Pushdown 3x15 (50lb)
  • D: Abs
    • Kneeling Ab Wheel 1x13
1 Like
117

Tuesday - Pull

  • A: Horizontal Pull
    • Barbell Rows 4x6 (195lb)
  • B: Vertical Pull
    • N.G. Pull-Ups x1 Chain 4x6 (21lb)
  • C: Delts
    • DB Lateral Raise 3x15 (25lb)
  • D: Biceps
    • DB Hammer Curl 3x15 (40lb)
1 Like
118

Wednesday - Legs

  • A: Quads
    • Front Squats 4x6 (195lb)
  • B: Hamstrings
    • RDL 4x6 (195lb)
  • C: Erectors
    • 45 Deg Back Ext. 3x15 (25lb)
  • D: Calfs
    • Calf Raise, 3” Deficit 1x16 (50lb)
1 Like
119

Thursday - Upper

  • Main: Bench Press
    • 285lb x3, 245 x5, 205 x8, 165 x10
  • Supp: Incline DB Bench Press
    • 3x15 (60lb)
  • Assist: RE Circuit 3x15
    • Pushdowns (50lb)
    • DB Pullover (50lb)
1 Like
120

Week 3

Tuesday - Pull

  • A: Horizontal Pull
    • Barbell Rows 4x7 (195lb)
  • B: Vertical Pull
    • N.G. Pull-Ups x1 Chain 4x7 (21lb)
  • C: Delts
    • DB Lateral Raise 4x12 (25lb)
  • D: Biceps
    • DB Hammer Curl 4x12 (40lb)
  • E: Erectors
    • Reverse Hyper 2x20 (90lb)