2/9
Dips:
0x12
65x8
85x6
100x6
100x6
100x6
BB Curls:
45x12
65x6
85x6
95x6
95x6
95x6
DB Standing Skull Crushers:
75x10
90x8
90x8
90x8
Zottman Curls:
25x10
25x10
25x10
Barbell Curl Burnout:
Various Grips (4-5 sets)
[Stretching]
2/11
Front Squats:
135x8
155x5
195x5
195x5
195x5
Bench Press:
45x12
135x12
185x8
205x5
225x3
255x5
255x5
255x5
[Stretching]
2/13
Deadlift:
135x10
225x8
275x5
315x5
385x5
Standing OHP:
45x12
95x10
135x5
170x3
170x3
170x3
170x3
170x3
Lateral Raises:
27.5x12
27.5x12
Pullups:
3 sets of 6-10
Machine Rows:
3 sets of 10
DB Shrugs:
85x12
90x12
90x12
[Stretching]
Deadlifts were hard today. I did the first three, then stepped back from the bar (<15 seconds) to reset for each of the next two. I am okay with this approach as long as I don’t take too long of a break. I’d rather err on the side of being set and solid than on the side of sloppily trying to connect 5 straight heavy deadlifts.
2/15
Front Squats:
135x8
155x5
200x5
200x5
200x5
Bench Press:
45x12
135x10
185x5
205x5
225x3
245x3
260x5
260x5
260x4 ( 1)
[Stretching]
This was the first time I missed a rep (got the 5th on bench with help from my spotter) since starting the program. I think I will do 260 again next week as opposed to going up to 265. I didn’t get great sleep the night before and didn’t eat very well prior to the workout so I’m hoping that 260 will be fine and I can continue to move forward with the linear progression.
2/16
Dips:
0x15
65x8
85x6
100x6
105x4
105x3
Barbell Curls:
3 sets of 8
Standing DB Skull Crushers:
75x10
90x8
90x8
Zottman Curls:
25x10
25x10
25x10
[Stretching]
2/18
Front Squat:
45x12
135x8
155x5
185x5
205x5
205x5
205x5
Standing OHP:
45x12
95x10
135x5
155x3
175x3
175x3
175x3
175x3
175x3
Lateral Raises:
30x12
30x10
30x10
DB Shrugs:
85x12
95x12
100x12
[Stretching]
2/20
Bench Press:
45x12
135x12
185x8
205x5
225x3
245x3
260x5
260x5
260x5
Deadlift:
135x8
185x5
225x5
275x3
315x3
365x3
395x5
Pullups:
3 sets of 6-12
Machine Rows:
3 sets of 8-10
[Stretching]
Got the 260 that I missed last week - felt much more solid this time, still hard but definitely more solid.
Deadlifts were tough again but my form felt more solid than last time. I split the last set up into 2 connected reps, followed by three singles with very short (10-15 seconds) in between. The need for these brief rests was to reset my form and to give my grip a break (it started giving out after the first two). Like I said last time, I am okay breaking up my last deadlift set like this as it allows me to be more solid with my form (while still getting 5 reps done in a relatively short period of time).
2/22
Front Squat:
45x12
135x8
155x5
185x5
210x5
210x5
210x5
Standing OHP:
45x12
95x10
135x5
155x3
180x3
180x1 (fail)
155x5
155x5
155x5
[Stretching]
Bad workout. I absolutely failed on my second set of pressess – hit a wall. I don’t know what to do next workout for this. I may try 180 again and see what happens. If I fail this badly again I will switch to a 3x5 pattern as opposed to a 5x3 pattern and see how that works out.
2/23
Dips:
0x15
70x6
80x6
105x6
105x4
105x4
DB Alternating Curls:
50x8
50x8
50x8
Standing DB Skull Crushers:
80x10
90x8
95x7
[Stretching]
2/25
Bench Press:
45x12
135x10
185x8
205x5
225x5
245x3
265x5
265x4 ( 1 with help)
265x3 ( 2 with help)
Front Squat:
135x8
185x5
215x5
215x5
215x5
[Stretching]
Not the best workout today. I noticed a pain in my right pec as I was working through the bench sets. I was honestly surprised when I got 265 for 5 on the first set after how the warmup sets felt. I am going to take my next scheduled bench session off, and rest my chest until next Weds giving me 8 total days off prior to benching again. If it still hurts at this point I’ll have to back off for over a week.
Just a correction to the above post:
The second and third set were 4 and 3 reps, respectively. I completed the 5 total reps, with the final 1 and 2 reps coming with help from a spotter.
Taking today’s workout off due to sickness, workload, and the pec injury. I will probably just push it to tomorrow and then stay on my normal schedule as previously described.