5’10 36 years of age
230 lbs
My best lifts are not that great, but it is what is. I’ve being really focusing on these lifts for the past 2 years and the bench has really done a number on me as far as sternum popping, rotator cuff problems, but thanks to dave tate I am getting better at benching, Deadlifting has helped strengthen my back from years of abuse from skateboarding. So abandoning the old bodybuiler template has helped me alot.
Squat 295
deads 315
bench 265
clean and strict press 175
I use the 5/3/1 method with a incosistent assistance method
I competed in the highland games for the first time Nov.5 and was in the middle of pack for the most part 9th out of 19 people and plan on finding ways to incorporate throwing into the routine as I have a goal to train for the highland games.
Currently I rupture plantar fascia riding a skateboard across the street and had to stop short to avoid being hit by a old lady. I am a long time lurker and will try to keep up with this log to keep motivate while i can not lift standing up.
Yesterday did
bench 5x150,5x170, 10x190
assist, 135,4x10,5x5
seated clean and press 5x10 x25 lbs
rolling tricep extensions 25lbs, 5x10
breaking the week up into to push days and 2 pull days
today working on bar rows from bench did 95lbs 5x10 really easy just focused on concentic and will do seate curls and upright rows later
Good Luck with your training.
Thanx I am not able to work for a month and it is going to be challenging. Just did curls 5x10 and front raises and lat raises 1x20 just feeling everthing out right now I think I can start using this bar row as my main lift on one pull day and pullups on the other pull day and that should be a good focus at home. I should be able to drive in a couple of weeks to the gym and do some machine work for lower back and legs
Monday,
Seated M-press
1x5,105
1x5, 125
1x1,135
1x1 155
lost 20 pounds here,but not worried, because not stable at all sitting
bbb 5x10 80 lbs
dan john 1-arm press 2-3-5-10 rep range alternating hands
2x25
2-3-5 no 10 did 2 sets with 30 lbs then did 1x25
bw bencn dips 4x15 triceps where pretty fatigued on second set, but was watching conan and push thru
superseted front and side raises
3x12x25 then went to 15’s and did 3x15
did over head tricep extensions with 25’s 3x12 then went to 3x12 with the 15’s
trying to keep off feet and not use any makes every thing harder so I have been focusing on one lift for the day and just getting a good pump to get the blood flowing.
Tomorrow work on pulling from the pullup bar and see where I’m at with that I’m going to keep with vertical and horizontal pushing and pulling; so its easier to focus on what I’m doing. Need to start working on core I some way.
Tuesday,
bw pullups 12x3
bench row with bar
1x12 at 95 lbs
4x12 115lbs
db row 5x12 at 25
hammer curl 2-3-5-10
1x15,1x25,1x30,1x25
concetrate curl sitting the rack
10x30
10x25
10x15
10x10
10x10
10x15
10x25
10x30
done!
This was the a terrible pump. I really enjoy this ladder work
Thursday
bench
3x160
3x185
10x205
135 5x10 easier than last week
flyes 3x8-10 35lbs shoulder hated this and I’ll either replace with pushups or use really good form with light weight
seated clean and press 2-3-5-10 rep range
1x25
2x30 this destroyed every muscle use for pushing I am going to keep this in for a while
1x25
rolling tricep db’s
1x10x25lbs
2x6-8 with 30lbs
1x10x25
giant set for shoulders 3x10 15 lbs
lat raises
front raise
band pull aparts
wasn’t feeling it when I started, but now I am glad I lifted made me feel great except for the flyes which just screwed with my shoulder to much to keep it in.
Friday was quick, because I had to run errands with the wifey.
10x3 chinups
incline bar row 115x30 reps started with 6 and just did huge drop set really pulling my shoulder blades together and squeezing my traps want to add pullovers this week
Monday
seated m-press
95x10
115x3
135x3
155x4
95 5x10 focusing on technique
seated clean with bar trying to pull with traps 4x10 seems like it could be helpful so I am going to work with this for shoulder rotation and it is fun
flyes with 25 pound plate 3x8 really slow and focused no shoulder pain=happy!
Incline cg press
95x10
115x10
135x10
156x5 sweet spot going to keep these instead of dips, because Its to hard to add weight with a gimp foot to the dips and the high reps in the past don’t seem to do anything for my tricep strength. Tomorrow I want to see what my incline row max looks like!
Also did some shouler prehab with lat raises front raises and band work.
This is somthing that I am trying to keep in to keep doing, because of past issues.
Tuesday
bench bar row
115x10
135x5
145x3
155x3
185x3
200x1
205x1
going to insert this into the 5/3/1 so I feel like I am getting some good grip work besides the pullups
pullovers 35lbs
4x10 these are really easy, but the stretch was what I was looking for.
pullups 10x2-4
hammer curls
25x10
4x10 30lbs
concentration curls 5x10 with 25’s
Good work out and my pullups are getting there.
Going to go to the doctor to have my foot checked out to see how much longer, before I can go to work.
H
Thursday
woke up with a tight septum that was really hard to breath and then I sneezed and it popped really loud.
I was not going to lift at all and then I got to hyped up. I was just going to warm up and then do my regular work out on saturday instead, and then realized i would be doing somthing all day that day.
Bench
10x45
5x95
5x115
5x135
5x170
3x195
6x220
rte
2x25
3x30 10 reps will do more later after my daughter goes to sleep. happy with my lift on bench I think I could grind out more ut wanted to let this sternum heal I have not had this in a while I think its the flyes. I just need to make pushups the go to instead of flyes, the odds are stacked against them.
Thursday I did my seated clean and press after dinner (not a great idea)
2-3-5-10 rep range
2x25
2x30
Saturday
pullup assist
5x10 mix grips
rows
5x10 @ 115
pullovers
2x10 at 35
2x10 with a 45 plate couldn’t really feel the lats I just need to do these slower or use a 45 db hand placement might be the culprit
hammer curls
2x10 35
1x8 40
1x10 40 lbs. grind this one out
db curls with 25’s
2x21 this was a destroyer!
I have a deload this week for bench so I’m going to hold my m-press where it is at and start every thing over this week. I’m also decided to go for max singles on my 5/3/1 week instead of max reps on these days except pullups. I am not adding weight until i can do 20 pullups that is probably far down the road. I’m in no hurry I’m just cruising until I can squat and deadlift again. Its really weird only doing upper-body, but at least i can do it.
Monday.
M-press
5x105
5x125
6x140
3x140
95x4x10
135x3x10
135x1x9
50 flutter kicks
50 crunchs
later I will do giant set of lat, front raises, oh tricep extensions crnch, flutter kicks and diamond pushups.
bench 20x3 135 speed did it in 13.30 minutes
spoon press 1x30x35lbs
cgbench
5x135
5x155
5x185
5x200
incline rows
1x30
band pull aparts
5x15
alternating curls
20x25
6x30
6x30
6x30
50 flutterkicks
50 crunches
birdog stretch 1 minute each side
planks 1 minute am strugling with this should be good
suffering a little training add lately, because I am getting sick of not being at work I have 2 more weeks and am going crazy.
Today
Incline bench
barx20
96x6
95x6
135x6
185x6
200x3
205x3 struggled on the 3 rep and called it good discovered my right arm is weaker than my left on the lockout?
supersetted cgincline with super wide db incline
cg 155 3x6
dbincline 30 3x20 was doing them super fast and my elbow starte acting weird so I slowed it down
bench bar row 30 reps times 115 12-8-10
supersetted hammer curls with shrugs
hammers 3x15
45 plate shrugs 3x20
have been doing a mobilization for the turkish getup by breaking it down into all its fazese this has been on my mind since i removed my air cast and my ankle popped and I have a limited range of motion in my ankle and my hips, lower back are extremely tight i am going to work on this and my core in between work outs.
Thursday at the gym
Pulldowns pause
40x10
50x10
70x10
110x10
hammer rows
10x135
10x185M
10x235
10x185
10x135
20x135
mecahnical sets for seated curls reverse,palms up,then hammers
10c35
6x40
10x35
curl machine ladder drill with sets of 10 worked up to 90 and then went back down started with 20, but should have started at 40
machine row ladders up to 110 and then down my biceps where fried and started spasming. I am going to keep working out with a pull, push template. My focus for bench right now is going to be chest and trying to bring that up, I will be working a westside kind of deal with this starting with Incline, bench, floor, cgbench each will last 4 weeks. on the other day of the week I will, be doing speed work and seated m-press.
Friday
bench
190
20x3
good times very little done today. The old in and out!
Back after a rather long lay off, did some lifting, but nothing to keep track of in my opinion. This log I am hoping will help keep on the straight and narrow. My main goal is to get back to where I was on the deadlift and squat, with out re-injuring my foot. During My lay off I fattened up to 250 as of two weeks ago, and since I started back have lost about 8 pounds.
I am not very concered about this, but I do not want to be a that fat of a bastard so I am instroducing conditing into my week three times a week, not going to count walking dogs 4 times a week. Slow and steady until my foot is back to normal.
Friday squated for the first time in 4 months 135 5x10
rdl 115 5x10
tgu 2x25 2x35 2x50
r crunches 5x10
calve raises body weight 3x10
this pretty made my foot hurt much all weekend
Monday
deadlift
115x5
135x5
185x5
225x5 then my back exploded and I was done with that
stretched for 20 minutes until it felt better My form is shite
tgu 2x25 2x35
squat 135x5x10
r crunches 3x10
calve raises
dragged tire 4x 100 yds plus 35lbs
weds.
mpress
1x95
115x5
120x5
135x5
140x5
pullups 12x2-3 mixed grips
bench 155 5x10
rows
115x5,6,10,5 need to really warm up with these my ower lback hated these
pullover tricep extension
45x10
65x10
95x4x10
one arm bicep curl
25x2,3,5,10
30x2,3,5
35x2,3,5,
barx2,3,
barx2
35x3
30x5
24x10
one arm lat raises
15x2x10
25x5
walk dog with 20 lb vest one mile