Starting Over from Scratch

After a short stint of regular posting, I stopped for over a month and decided to give it another go. Let’s see how consistent I can be without getting too lazy. After running Texas Method for a little over a month, I’ve switched to more of a Westside inspired template. My new current PR’s are as follows
Bench: 315x1/ CGBP: 305x1
Squats: 455x2 (Loose belt)
Deadlifts: Idk, haven’t gone to near maximal weights on deads in a while.
Let’s resume with today’s workout…

8/1/12 - ME Bench
A.Flat Bench Press
135x2x5
175x5
205x5
225x3
245x3
265x3
285x3
295x3 ← 10lb PR.
270x2x3
225x6 (All paused)

B.DB Tricep Extensions
25x10
30x3x10
20x8

C.Rear Delt Flyes
25x3x15

D.Shrugs
225x4x10 (2sec pause each rep)

E.Weighted Pullups
BW 25lbx4x8
BW x 15 (Decided to take the weight off and try to get some blood flow going before I stretched)

AND my bodyweight is currently around 173, and I’m looking leaner. Life’s good

8/4/12
DE Squat

Box Squats:
135x2x3
185x4
225x2x2
245x2
265x12x2

Speed Pulls:
135x2
225x2
275x1
315x1
365x10x1

Good Mornings:
155x4x10

Single Leg Split Squats:
35lb DB’s x 2x12 per leg

Pulldown Abs:
120x5x10

I’m dead.

8/5/12
DE Bench

Bench Press:
95x2x3
115x5
135x3
155x2
175x12x3

CGBP (Paused):
185x8
225x8
225x6
225x5
135x5

Lateral Raises Superset With Band Pull Aparts:
25lb DB x3x10
Band x3x10

Shrugs:
225x4x12 (2sec pause)

Pendlay Row:
135x5x10

8/6/12
ME Squat

GoodMornings:
135x5
175x5
205x3
225x3
245x3
265x3
285x3
305x3
315x3
280x2x3

Pullthroughs:
110x15
120x3x12

Single Leg Squats:
35lb DB x3x12

Hyperextensions:
BW 60lbx4x10

Pulldown Abs:
70x5x20

8/8/12
ME Bench

Flat Bench Press:
95x10
135x5x2
175x5
205x5
225x5
245x5
265x3
285x2
305x2
275x3x2

CGBP(Paused):
135x5
185x4x8

Lateral Raises Superset With Band Pull Aparts:
20lb DB x4x12
Band x4x8

Pendlay Row:
135x5x10

Shrugs:
135x20
225x2x10
135x10

8/10/12
DE Squat:
135x2x5
185x3
225x3
245x2
265x1
285x12x2 ← I was only going to do 10 sets of 2, but as I neared the end of my sets, my bar speed was increasing ALOT, So i threw in a few extra sets to reap the benefits

Speed Pulls:
135x5
225x3
315x2
360x10x1 <–These were also flying up, I was considering bumping up the weight, but speed > weight.

Goodmornings:
185x5x10

Single Leg Squats:
40LB DB x2x12

Pulldown Abs:
60x4x20
60x15

A great day, couldn’t have asked for a better workout. And a buddy and I ran an unofficial 40yd dash over the weekend…4.56sec.

8/12/12
DE Bench

Bench Press:
95x5
115x5
135x2
155x2
175x1
195x10x3

Lying Tricep Extensions:
30lb DB x12
35lb DB x4x8
20lb DB x10

Z Presses:
95x5x10

Shrugs:
225x15
275x3x10

Pendlay Row:
155x5x10

A pretty solid workout. Bench didnt feel too fast though, I had to use a fat bar and I was at a different gym than usual. Tomorrow is the day I leave to Florida for school. 20hr drive here I come, and ME squats before aswell.

8/13/12
ME Squat

GoodMornings:
135x2x5
185x5
205x5
225x5
245x5
265x3
285x2
305x2
325x3
295x3x2

Speed Pulls:
135x3
225x2
315x1
335x5x2

Glute Machine?:
100x3x12 per leg

Pulldown Abs:
70x5x10

I decided to do speed pulls today. They felt fast. Today was my last day for awhile of doing GM’s as a ME exercise. For the next 2-3 weeks, I’ll going to do Box Squats.

8/15/12
ME Bench

Flat Bench Press:
95x10
135x5x2
175x5
205x5
225x5
245x3
265x2
285x3
265x3x3
225x8

DB Tricep Extensions:
25lb x12
35lb x4x6
20lb x8

Lateral Raises Superset with Rear Laterals:
25x15/25x12
25x12/25x10
25x12/25x10
20x13/20x12

Shrugs:
135x20
225x3x12
135x20

Supported T-Bar Rows:
45lb x15
70lb x4x10
45lb x8

My bench felt a bit weak today. Maybe it was because I spent the whole day moving into my dorm room and I worked out much later than I usually do. The assistance work felt pretty good. I went for the pump, and the pump felt amazing.
p.s The school gym is amazing.

It’s 3am and I should be sleeping, but instead im with my roomate watching tv. College is going to fuck up my physique.

DE squats tomorrow

Well, it’s been a while. I’ve been slacking when it comes to posting…college. Well, training has been going well. I ran conjugate system up until a week ago, I hurt my lower back on squats. So, i switched my program back to what worked for me when I was my strongest…5/3/1. Time for my updates for this weeks round of workouts.
Sunday:
A)Bench: 190x5, 220x5, 245x10, 145x5x10
B)Klokov Press: 115x4x5
C)Tate Presses: 35x4x8
D)Weighted Pullups: BW 25lb x 5x8

Monday:
A)Deadlifts: 335x5, 370x5, 405x6 (Could have gone more but back was giving me a slight pain) 245x5x10
B)Glute Ham Raises: 3x10
C)Leg Raises: 2x50
D)Ab Rollouts: BW 25lbs x3x12
E)Roman Chair Situps: 25lb x2x10, 45lb x10

Wednesday:
A)Military Press: 110x5, 125x5, 145x8
B)Pushdowns: 70x3x10, 50x15
C)Pullups: 5x10
D)T-Bar Row: 45x3x15

Thursday:
Squats: 280x5, 320x5, 370x8, 225x5x10
Glute Ham Raises: 5x10
Hyperextensions: 3x10 w/ 25lb plate
Leg Raises: 2x50
Roman Chair Situps: 25x3x12

My bodyweight is currently hovering around 172 post workout.

10/14/12
Bench Day
A)Bench Press- 205x3, 235x3, 265x5 (felt really slow and heavy today), 145x5x10
B)Military Press- 85x4x10
C)Weighted Pullups- BW 25x4x10, BWx20
D)Pushdowns- 50x3x20

10/15/12
Deadlift Day
A)Deadlifts: 340x3, 390x3, 440x5 (I corrected my form with help from a fellow powerlifter, the weights flew up. I had another 2-3 in the tank), 245x5x10
B)Glute Ham Raise:BWx5x10
C)Corkscrews: 3x25
D)Roman Chair Situps: BW 25x2x10

Also I did Yoga today. I hope it helps my flexibility which will help me when I go out for football in the spring. I still need to gain some weight. I’ve upped my calories and i’m looking leaner…

10/17/12
OHP Day
A)OHP: 115x3, 135x3, 155x7, 85x5x10
B)Weighted Dips: BW 90x3x10
C)Pullups: BWx5x10
D)T-Bar Row: 60x3x12

10/18/12
Squat Day
A)Squats: 305x3, 355x3, 390x5, 225x5x10
B)Glute Ham Raises: 3x10
C)Abs

I did less GHR than usual today. My hammies were fried from all of the squatting.

10/21/12
Bench Day
A) Bench Press: 215x5, 245x3, 275x6, 145x5x10
B) Pullups: BWx5x10
C)Muscle-Ups: BWx3x5

10/22/12
Deadlift Day
A) Deadlifts: 365x5, 415x3, 465x4
B) Glute Ham Raises: BW 10x5x5
C) Hyperextensions: BW 25x5x10
D) Abs

My bodyweight postworkout today was 176lbs. Solid

10/24/12
OHP Day
A) OHP: 140x5, 155x3, 165x5, 90x5x10
B) Weighted Pullups: BW 35x5x8
C) Tate Press: 30x3x10

10/25/12
Squat Day
A) Squats: 325x5, 370x3, 410x3, 225x5x10
B) GHR: BWx5x10
C) Hyperextensions: 25x3x10
D) Abs