T Nation

No Excuses Here


#1

Edit* 2/7

11/19/11* - 170lbs (Beginning of log)

Deadlift 325x2
Squat 305x2 to parallel
Barbell Row 225x1
DB Row 70x15 - 105x2
Bench 210x3 (Stopped benching all together with pec problem)
OHP Strict 135x1
Front Squat 185x1

4/21/12* - 173lbs

Deadlift 385x1
Squat 365x1
DB Row 100x13 - 110x8
Bench 185x1 Paused (Shoulder/Pec is just feeling good again).
OHP Strict 155x2
Front Squat 255x1
Good Mornings 225x5

6/21/12* - 170lbs

Deadlift 405x1
Squat 375x1
Press 165x1
Bench 235x1
DB Row 80x30 - 125x6
Front Squat 275x1

Goals:

Squat 405x1
Press 185x1
Deadlift 455x1
Incline DB 80x10
@180lbs before November 2013

Upper Body Warmup:

  1. DeFranco's stretches
  1. Soft tissue mobility work chest/delts

  2. 1x10 DB side roll scapula stabilization

  1. 1x10 DB hip roll scapula stabilization
  1. 1x10 DB overhead kneeling split stand
  1. 1x10 Turkish getup
  1. 1x10 Half kneeling kettlebell press
  1. 1x10 Bottom up kettlebell press
  1. Press

#2

Monday- Press 5/3/1

5 mins bike

SETSxREPSxWEIGHT or REPSxWEIGHT

Warmup:

Single Arm Cable Reverse Fly 3x15x20
Cable Retractors 3x15x20
-Not sure what to call these, I hold my forearm across the top of my abdomen and pull out and away from my body by rotating my shoulder and not moving my elbow from its position. I feel it retract my scapula so I call it a retractor.

OHP
3x100
3x110
3x125

7x1x120

Total volume = 1845 lbs

Underhand Face-Pulls (Rope)
15x40
15x50
15x60 drop set 15x40

Reverse DB Fly
15x5
15x7.5
15x10
15x7.5

Incline DB Shrug - The stretch and contraction feels good on my shoulder.
3x8x35

Overhead DB Ext
10x35
10x45
10x55
10x65

3x9x45

Dips - Didn't feel right so i didn't push it.
5
5
6
9

Mostly, rehab work with exercises that feel good and will help balance forward shoulder tilt and weak/bad scapular retraction.


#3

#4

#5

#6

Tuesday - Deadlift 5/3/1

5 Mins Bike

Deadlift

3x240
3x275
4x315 PR

4x1x295

Total Volume = 3985lbs

GoodMorning

8x95
8x115
8x135
8x155 PR

Kroc Rows

15x55
15x65
15x75 PR

Basically shot from three PR's at this point.

Lat Pulldown

12x80
Somex100

DB Curl

8x20
8x30
8x40

Overall, great workout. I was supposed to do chins instead of lat pulldown, but I was shot. I'll add them back in next week.


#7

#8

#9

Wednesday- Rest

Foam Rolling, mobility work, shoulder rehab exercises.


#10

#11

Thursday- Bench 5/3/1

Band Pull Aparts
3x15

Band Retactors
3x15

Bench
3x155
3x180
3x205

7x1x190

Total Volume = 2950 lbs

Moved my hands out an inch for the singles, and if felt WAY more natural and in the groove.

Chinups
5x5

DB Press
10x30
9x40
5x50

These felt horrible and shaky because I haven't done them in so long...

DB Floor Press
8x30
8x40
4x50

Floor Flys
3x15x15

Chinups
2x7

Okay work out, not very pleased though


#12

#13

Don't know why my Friday post won't show up


#14

Friday - Squat 5/3/1

Band Retractors
3x15

Squat
3x230
3x265
3x300 PR

4x1x280

Total Volume = 2950

Split Squat
3x12x20

Front Squat
6x115
6x135
6x155 PR

Been a long week, took it easy at the end.

Rotated
Leg Ext
2x15
LegCurl
2x15
Hanging Leg Raises
2x10

EZ Curl
8x20
8x40
8x60


#15

Monday- 5/3/1 Press

Cable Retractors
2x15x5

Single Arm Reverse Fly
2x15x5

OHP
5x90
5x105
5x125

Total Volume = 3420 lbs

Bench DE
3x3x135

OHP
10x70
10x70
6x70

Reverse DB Fly
15x5
15x5
15x7.5
15x7.5

Face Pulls
15x20
15x30
15x40
15x30

Incline Shrugs
4x8x40

Overhead DB Ext
10x50
10x60
8x70
10x50
10x45


#16

Tuesday- 5/3/1 Deadlift

5 Mins bike

Cable Retractors
3x15x5

Deadlift
5x225
5x265
6x295 PR

Total Volume = 4220 lbs

Squat DE
3x3x185

Good Mornings
8x125
8x145
8x165 PR

DB Row
15x60
15x70
15x80 PR

Pullups and Chinups
-Random sets back was pretty tired

Lat Pulldown
-Concentrated on contractions with lighter weight

Hanging Leg Raises
3x10

DB Curl
10x25
10x35
4x45

Felt like I had no energy for these

Another great back day


#17

Thursday - Bench 5/3/1

Cable Retractors
3x15x5

Single Arm Cable Reverse Fly
3x15x5

Bench
5x145
5x170
5x195

Total Volume = 4850

OHP DE
3x3x85

Bench
2x10x115

Chinups with hold at the top
5x5

DB Floor Press
8x30
8x40
8x50 PR

Overhead EZ Ext
10x40
10x50
10x60

Rope Pushdowns
x some

Facepulls
x some


#18

#19

#20

Friday- Squat 5/3/1

5 Mins Bike

Squat
5x215
5x245
5x280 PR

Total Volume = 3700 lbs

Deadlift DE
3x3x205

Leg Ext
x some

Leg Curl
x some

Rope Crunches
x some

Worked outside all day, so I got in and got out today.