Dec. 1
A1: Bench Press 180x5, 205x3, 220x9
A2: Machine Row 125x4x10
B1: Incline Press 155x3x8
B2: Band Face Pulls 3x15
C: High Rep Shrugs 30x50, 30, 20 (100)
D1: Barbell curls: 40x20, 20, 20
D2: Band tri. Ext. 20, 20, 20 (did this last super set to make my arms nice and pumped up, because I felt like it)
Deadlift 90%: 385 pounds
Bench 90%: 255
Military Press 90%: 145
Squat 90%: 275
Dec. 3
A: High Pull: 120x5, 140x5, 160x5
B: Deadlift: 250x5, 290x5, 325x5 (went easy today, gonna keep the weight the same but keep the reps at a minimum this week for my main lifts)
C1: GHR: 3x11
C2: Hanging Leg Raise: 3x11
Dec, 5
A1: Military Press: 95x5, 110x5, 125x5
A2: Pullups: 2x6, 3x7 (assorted grips)
B1: Reverse Grip bench:165x3x8
B2: Band Reverse Flies: 3x20
C: DeFranco’s Shoulder Superset x 3
Dec.7
A1: Squat: 180x5, 205x5, 235x5
A2: Hamstring Curl: 110x3x10, 110x1x10
B: Good morning: 120x5x10
C: Leg Press: 320x3x11
Dec. 8
A1: Bench Press 155x5, 180x5, 205x5
A2: Machine Row 135x4x7
B1: Incline Press 160x3x6
B2: Band Face Pulls 3x15
C: High Rep Laterals 10x20, 15, 15 (50) 10 second rests
Dec. 11
A: High Pull: 130x3, 150x3, 170x3
B: Deadlift: 270x3, 305x3, 345x10
C1: GHR: 5x10
C2: Hanging Leg Raise: 5x9
Dec.12
A1: Military Press: 100x3, 115x3, 130x8
A2: Pullups: 5x7 (assorted grips)
B1: Reverse Grip bench:170x3x7
B2: Band Reverse Flies: 2x20, 1x23
C: DeFranco’s Shoulder Superset x 3
Dec. 14
A1: Squat: 180x5, 205x5, 235x5
A2: Hamstring Curl: 110x4x10
B: Good morning: 125x5x10
C: Goblet Squat with Iso Holds 80x3x8 (both leg presses were broken)
Dec. 17
A: High Pull: 140x5, 160x3, 180x1
B: Deadlift: 280x5, 325x3, 375x8
C1: GHR: 3x15, 2x10 with red bands
C2: Standing Ab Curl 50x5x15
Dec.19
A1: Military Press: 100x5, 120x3, 140x6
A2: Pullups: 3x8, 2x7 (assorted grips)
B1: Reverse Grip bench: 170x3x8
B2: Band Reverse Flies: 3x23
C: DeFranco’s Shoulder Superset x 3
Dec. 21
A1: Squat: 205x5, 235x3, 260x4
A2: Hamstring Curl: 110x6x10
B: Good morning: 130x3x10
C: Goblet drop sets x 2
Dec. 23
A1: Bench Press 190x5, 215x3, 240x6
A2: Machine Row 140x3x10
B1: Incline Press (Fat Bar)150x3x8
B2: Band Face Pulls 65x3x12
C: Band Front-Back Pull Aparts 3x12
My gym is closed until Jan.2, the downside to free university gyms. I am hoping to get into another gym for a few workouts until then, but if not it is my deload week so I could just do mostly bodyweight exercises. This was the first week where I could really tell I needed a deload. My deadlift was very solid at the beginning of the week, but I felt like all other workouts were not progressive. I did handle my heaviest weights in a while, but I wasn’t pleased with my squat and bench reps. Hopefully the deload will give my body a break and I will come back and shatter some more rep records in the new year.
Jan. 2 2013
A1: Squat: 185x5, 215x5, 240x5
A2: Hamstring Curl: 110x2x10, 110x2x8
B: Good morning: 130x3x8
C: Leg Press: 300x3x10
Jan. 4
A1: Bench Press 175x5, 200x5, 220x5
A2: Band Face Pulls 35x5x10
B1: Incline Press (Fat Bar)155x3x8,7,7
B2: Machine Row 135x3x8
C: Iso-Hold Pull-Up / Max. Pushups / Front-Back Band Pullaparts x 3
Jan. 7
A1: Squat: 200x3, 225x3, 255x9
A2: Hamstring Curl: 125x3x8
B: Good morning: 135x3x8, 135x1x10
C: Angled Leg Press: 270x3x12
Jan.9
A1: Bench Press 185x3, 210x3, 235x4
A2: Band Face Pulls 42.5x5x10
B1: Incline Press (Fat Bar)155x3x8,8,7
B2: Machine Row 135x3x10
C: Iso-Hold Pull-Up / Max. Pushups / Front-Back Band Pullaparts x 3
Jan. 12
A1: Military Press: 95x3, 115x3, 135x5
A2: Pullups: 2x8, 3x7 (assorted grips)
B1: Floor Press: 175x3x7
B2: Band External Rotations 3x13
C: DeFranco’s Shoulder Superset x 2
Cut the inside of my hand (around thumb) kind of bad Wednesday night, so I had to perform every exercise with a thumbless grip. On Friday, had to skip deadlifts (thumb) so did one-arm deadlifts and accessory work.
Jan. 14
A1: Squat: 210x5, 240x3, 270x4
A2: Hamstring Curl: 125x3x9
B: Good morning: 135x5x9
C: Leg Press: 300x3x11
Jan. 16
A1: Bench Press 195x5, 220x3, 245x5
A2: Band Face Pulls x 6
B1: Incline Press (Fat Bar)155x3x9,8,8
B2: Machine Row 135x3x10
C: Iso-Hold Pull-Up / Max. Pushups / Front-Back Band Pullaparts x 1
Benching has felt weird lately. Even in the warmups I am having trouble exploding out of the bottom of the rep. Tried to cut back some of the assistance work today in case it was too much extra volume.