11/3/08 Week 4 Day 1 Low Volume
Squats
215x3
405x3x3
Deadlift
245x3x2
Walking Dbell Lunge
40lb Dbells x2x8
Rev Crunch
3x12
Prone Bridge
3x30
This week is low volume. Was easy. Felt good on squats and deadlifts. Almost wished I had gone more.
Looking forward to this week as a ‘deload’ then getting back into it next week.
11/4/08 Week 4 Day 2 Low Vol
Bench
235x3
245x2x3
Bench Db Incline
65lb dbellsx2x10
Seated Rows (med grip)
150x2x10 2sec squeeze
Prone Trap Raise
10x3x12
Side Lying Raise
10x3x12
Side Prone
3x30sec per side
Felt good on all lifts. Wish I could add more weight for the rows, so instead I added a 2 second squeeze when pulled to chest, helps to feel it in the back.
Every week I do the prone trap and side raises I want to go to the 15lber but by the 3rd set i’d realize i’d be crying like a baby…
11/5/08 Lunch
10 Mins Biking 90-95 HR
12 mins Cross Trainer/Elip 150-160 HR
5 Mins Running 6mph 120-100 HR
Cable Wood Chops
50x3x12 per side
Good workout. Was questioned by my Gym regulars what I was doing on the Cardio equipment… guess that means I should hit that more… Oh well felt good, and going to start doing more of that.
11/06/08 Lunch Week 4 Day 3 Low Volume
Front Squats
135x6
225x3x6
Deadlifts from Knees
295x2x6
DBell Bulg Split Squats
50lb dbellsx2x6
Pull Throughs
60x2x10
Rev Crunch
3x12
Good workout. One more for first set of 4 weeks to go. Feeling stronger and more ‘complete’ Whole body seems to be flowing together (in a non-metaphysical way).
Looking forward to next months program tho I think the glute ham raises are going to kill me.
11/07/08 Lunch Week 4 Day 4 Low Volume
1arm Db Push Press
65x3x6
CGrip Chinups
BW+30x3x6
Pushups Elevated
3x8
1 Arm Dbell Rows
65x3x7
Kneeling Cable Rot
20x2x12
30x1x12
Side Bridges
3x30sec side
Enjoyed the light workout. Lookin forward to monday and not being able to walk tuesday… Will say I’m loving the flexiability i’m feeling too
Lookin good, keep it up.
And yes GHRs suck.
Thanks Iron.
11/10/08 Week 5 Day 1 Morning (yes 5am…)
Front Squat Clusters
225x(4x2)x5
Dbell Step ups
30lb dbellsx8 /side
35lb dbellsx8 /side
40lb dbellsx8 /side
Bar Rollouts
3x10
Glute Ham Raises
3x8
Sing Leg Squat to Box
2x10
Wow… Those Front squat clusters were harder then I had thought. Put 225 on to ‘warmup’ and was like… maybe not 
Last set of them showed I had the right weight for end, maybe 10lbs more tops. Form was tuff as it started to wear on ya.
Steups were good, got form down and ramped up weight. Will go heavier next time.
Bar rollouts were tuffer then I thought. Good core work here I can see.
Glute ham raises… need we say more… really felt it in the hammies. Need to get a gym who will actually buy/invest in a machine vs me having to weight belt my legs to the bench. Still works but still…
Sing Leg squats to box really helped finish off the legs. I was amazed at how much effort it takes to ‘touch’ vs ‘bump’ the box. Alot more control and some good balance building here.
Good workout, going to go run today during lunch. Should be another fun 4 weeks.
11/10/08 Monday Lunch
12 Min Running (6mph 2elev)
10 Min Biking (stationary)
11/11/08 Morning Week 5 Day 2
Incline Bench Clusters
135x4x2
145x4x2
155x4x2
165x4x2
165x4x2
Med Grip Pullups Clusters
BW+20x4x2
BWx4x2
BW+10x4x2
BW+15x4x2
Dbell Bench
60x8
75x8
75x8
Head Suported Dbell Row
60lb Dbellsx3x8
Cable Backhand
35x3x12
Standing Zott Curls
20x10
25x10
25x10
Wew what a workout. I can’t really say how long its been since I’ve done incline with a barbell… twas fun realizing how much I suck at it.
Pullups are alot harder for me then chinups. Had to play with weight +bw to figure out a right amount
Head supported rows were intersting as a movement but felt fine
Cable backhand… by the time you hit #10 its getting tiring. Great core workout with some bicep and tricep in there too.
Zott curls… oh how you hurt… what a finisher to a good workout.
11/11/08 Lunch
Running 15 minutes
Cycle 7 minutes
Leg Raises
2x15
Preacher Curls
50x2x12 (20 second hold at halfway after 12th rep)
11/13/08 Thursday Week 5 Day 3
Broad Jump
5x5
Deadlift (slightly higher start)
225x5x5
Rev. Lunges
40lb dbells x6
45lb dbells x6
50lb dbells x6
Pallof Press
60x3x10
Good workout. Pallof Press was fun, really could tell its a great core exercise.
11/14/08 Friday Week 5 Day 4
Speed Bench Press
105x10x3
Close Grip Bench
195x5
205x5
215x5
225x5
Chest Supported Rows
14x5
16x5
19x5
19x5
Inv Rows Elevated Feet
3x10
Scapular Pushups
3x15
Good workout. Felt great. Speed bench was ‘weird’ doing such a light weight. I got a few ‘air’ tosses from the speed so hoping i’m doing fine on that end.
Looking forward to resting this weekend and getting back at it monday.
Monday 11/17/08 Week 6 Day 2 (switched)
Incline Barbell Bench
175x(5x1)x2
185x(5x1)x3
Weighted Pullup Med Grip
BW+15(5x2)x2
BW+10(5x2)x2
BW(5x2)x1
Dbell Bench Press
80x3x6
Head Supported Row
65x3x6
Cable Backhand
40x12
30x12
30x12
Zot Curl
25x2x10
Wow, this one kicked my rear. I had to switch mondays / tuesdays workout due to Gym and needing squat rack for Monday’s workout.
Higher volume and I really tried to push it more. Some lifts were getting close to almost not finishing with good form. Pullups really got me at the end…
When is the next time your gonna Max?
I remember through the mist of pain those Front Squat Cluster days as being some of the hardest training that I’ve ever done.
Keep it up!
[quote]BlackLabel wrote:
When is the next time your gonna Max?[/quote]
Max is at the end of 16 week program.
So I have another 10+ weeks to go.
[quote]BlackLabel wrote:
When is the next time your gonna Max?[/quote]
At the end of the 16 week of the program.
So I have about 10+ weeks.
Tuesday 11/18 Lunch Week 6 Day 1 (swithced)
Front Squats
225x(5x1)
275x(5x1)
265x(5x1)
245x(5x1)x2
Dbell Stepups
45lb dbells 1x8
50lb dbells 1x8
50lb dbells 1x8
Bar Rollout
2x10
Glute Ham Raises
2x8
Single Leg Squat to Boxes
BWx2x10
Fun leg workout.
Started hard on those front squats and had to drop it down some… man that was ruff ruff… didn’t rack the weight, held it for 10 seconds between each rep (5x1 w/ 10 secs between 1). Talk about fun…
Love those glute ham raises.
[quote]IronAbrams wrote:
I remember through the mist of pain those Front Squat Cluster days as being some of the hardest training that I’ve ever done.
Keep it up![/quote]
Thanks Iron.
Yeah I just finished it today (had to switch days due to gym i went to on monday not having squat racks/stuff).
Those clusters kill. I’ve tried reracked and just holding. Did the holding today and it was brutal…
Funny how we can back squat a ton, but front squating rakes us over the coals.
11/20/08 Week 6 Day 4 (switched)
Speed Bench
125x8x3
240x2x3
Close Grip Bench
215x2x5
225x1x5
Chest Sup Row
16x1x5
17x2x5
Inverted Rows Elevated Feet
BW+25x3x10
Scapulor Pushups
3x15
Enjoyed this workout tho it seemed fast and ‘easy’.
I enjoyed going from speed benching to two reps of heavy. Should have gone for 245 but wanted a spotter and didn’t want to get caught.
Closegrip felt tuff on 1st set after the heavy bench, so did two at 215 then felt fine on 225. Might go for 230 next time.
Loving those inverted rows. Added 25lbs to my chest and really felt it on the last 2-3 per set.