Day 7 Bench Press
90x3
105x3
115x11
Ass:
Dumbbell Press 30x15x3, 25x15x2 (short rest periods)
Cable Row Pronated grip 120x5x5, 105x15
After the squat workout I’ll try and get some videos up for some form assessment
Day 7 Bench Press
90x3
105x3
115x11
Ass:
Dumbbell Press 30x15x3, 25x15x2 (short rest periods)
Cable Row Pronated grip 120x5x5, 105x15
After the squat workout I’ll try and get some videos up for some form assessment
Day 8 Squat
135x3
155x3
175x8 (According to this my max has increased 5 lbs Woohoo!)
Assistance
Lunges
Just messed around with lunges today, pretty good at dumbell lunges so i tried barbell lunges, fail.
-Barx10/legx2 wobbling all over the place, gonna work this one up
-Grabbed some 25lb plates and pinched them at my sides and did lunges x10/leg
-Went back to the bar, easier this time did 3x10/leg
Glute Ham Raises
Set up on a lat pulldown station, with a medium resistance band in the hook to start out with.
10x2
5x1
Ran out of time and had to leave, but i’m very excited about getting good at this move.
The gym is like my play ground and i’m a kid all over again, win.
Week 3
Day 9 Military Press
65x5
75x3
85x5
Assistance:
Dips 50
Chins 50 25/25 Bw, Band
Really sucking at the dips so I added a medium band so that I can build up more volume.
DL video planned for Friday, I’ll be pulling 205 for as many as possible. Gonna smoke it.
Day 10 Deadlift
160x5
180x5
205x10
Ass:
Good mornings
Bar x3x10
65x2x10
Ab Wheel, 3x10
Shitty day, got it done.
Day 11 Bench Press
95x5
110x3
120x10 Huge jump in reps
Ass:
Dumbbell Bench 15x30x3, 15x25x2
Cable Row Neutral 120x5x5, 105x18 Increased by 3 from last time
Much better than yesterday, felt around 8/10
Hey dude, good luck on the weight-gain journey. I recently lost a bunch of weight and was down to 152, so I know what it’s like (only I am 5’11, so imagine how skinny I was).
Day 12 Squat
145x5
165x3
185x7 (most weight I’ve gotten up to on the squat and i added 2 reps since that last time.)
Ass:
Lunges just messed around working on balance
Glute Ham Raises 10x4 much better than last time
Bad-
Need to pull arms in
Weight shifts forward
Good
Maintain arch for the most part
I noticed that the stool i’m using isn’t as low as I thought, but looking at it i’m not sure if I lowered it all the way for some reason. I’ll use a different box from now on to get lower.
That was a great set on the squats dude. You can tell you were going for it near the end.
Good time for a deload, i’m feeling sick as a dog. Gonna still keep the assistance work relatively high.
Week 4 Day 13 Military Press
45x5
45x5
55x5
Dips close to 50
Chins 2x7, 1x10
Been doing towel pullups throughout the day since sunday.
Day 14 Deadlift
85x5
105x5
135x5
Good Mornings 65x10x2, 75x10x1 (Getting a better feel on this one. Gonna add weight).
AbWheel 2x10
Went in an hour earlier today, felt pretty out of it.
After this deload week I’m going to focus more on the conditioning, haven’t been doing it as much so I’ll log it and be accountable.
Day 15 Bench Press
45x5
65x5
75x5
Really focused on technique and rowing the bar down, my lats were screaming at the bottom of the lift. Yes!
Dumbbell BP 30x15x3 Kept it short and simple
Row 120x5x4, 150x4 Supinated grip. This is my weakest grip but it was feeling really easy, so i knocked the weight up to see how many I could do and surprised myself.
Lots of new people in the gym today, some of them kept coming and talking to me about what i was doing and commenting on my vibrams. Very cute girl and her brother? in today actually squatting! I was blown away, even if they were knees straight forward quarter squats. I kind of feel like my squat rack is cheating on me haha
One more deload workout then it’s back to business.
Day 16 Squat
75x5
100x5
115x5
Emphasized keeping my arms perpendicular to the floor, felt much more balanced and the bar wasn’t rocking forward.
DBRL 20x10x2 (kiccked my unconditioned ass)
NGHR 2x10 (getting better at these)
Phase 1 Complete.
Gained about 5# and still look relatively same bfp.
This program is awesome and i’m planning on 12 cycles, switching to 3 a week so I can get some conditioning in.
Cycle 2
Day 17 Military Press
60x5
70x5
80x8 (C1 75x8)
Dips 50R
Chins7x2,7x3R,5x2B
Day 18 Deadlift
145x5
165x5
190x14 (C1 180x12)
Been dealing with a hurt lower back since my last DL day. Working on flexibility imbalances is seeming to bring out more problems before they get better. But today was great.
Good Mornings 12x4
Ab Wheel 3x10 (ROM is increasing)
Wish I was near you, I would invite you in to the clinic so I could take a look at that low back for ya. Looks like a fun deload!
Yea, it’s all from years of being a guitarist and spending hours upon hours playing and practicing the way i did. I would sit with my right leg crossed over and lifted up and hunched over the guitar so that my pelvis was laterally tilted. It’s always my left erectors, I think they’re “too long” if that sounds right at all.
[quote]Remu_87 wrote:
Yea, it’s all from years of being a guitarist and spending hours upon hours playing and practicing the way i did. I would sit with my right leg crossed over and lifted up and hunched over the guitar so that my pelvis was laterally tilted. It’s always my left erectors, I think they’re “too long” if that sounds right at all. [/quote]
“too long” is not what I would call it, but yes, it makes perfect sense.
Day 19 Bench Press
85x5
100x5
115x16 (C1 110x15)
DBBP 30x15x4
Cable Rows Neutral 5x120x2, 5x135x2, 120x13
Had one hell of a weekend, last wednesday I went in to squat and hurt my back again so i took the rest of the week off so i would be ready for the weekend. Saturday we did mountain rucking to training sites being ambushed and gased along the way and Sunday had a ruck march race between 3 squads (we won) so my feet are all torn up and my legs are killing me but the barbell was screaming for me to come play.
Day 20 Squat
130x5
150x5
170x9 (C1 165x10)
Left it at that.
I’m not free squatting anymore, I think that’s how I always hurt myself. So probably for the rest of my life I’ll squat to a box to ensure proper alignment in the hole. Oh well