Back and Shoulders
J’s as warm up, then
J’s 50x10x2
55x10x2
BB Rows
135x15
155x15
175x15
185x10
DB Rows
100x20x4
H Strength Hi Row
100x10x4 can up it new time in reps or weight…
Seated Lat Raise
10x15
15x15x3
Standing partials
25x25x3
Rear Delt Partial on bench chest supported
25x25
35x20
25x20
Standing Military Press
95x10x4, 30 sec between each set, was running late. Tight glutes make it easy!
All in all, solid day.
DL and Rack pulls
Pretty lackluster day, was really tired, even after sleeping in for an extra hour.
DL
135x5
225x5
275x5
315x5
Rack Pulls
135x10
225x10
275x10x2
Shrugs, seated, 2 sec squeeze at top
60x20x4
Did a bunch of ab shit, left early.
Knee rehab this afternoon, hope it’s not that stupid agility ladder again…
Chest- Operation Chest Fry!
Awesome day, felt great. Did things very differently today.
Incline
empty bar x10x1
95x10
135x10
155x10
185x10x2
185x8x2
DB Flat Bench (lightly touch bottom of weights together at top, like glass plates touching light)
70x10
80x10
90x10
100x10
I’ve never done this before, really had to control it and not slam it out. This was suggested to me by the guy I do my knee rehab with, he was Michael Jordan’s pt for years and a trainer for the Wizards. Not a BB guy, but a smart strength coach.
Decline
135x10
185x10x3 (last 2 reps of last 2 sets had to rest/pause)
Flies pronated grip, high cable
40x15x4
Smoked! Felt super pumped up!
Ran 2 laps before and after. Off for dog walking.
[quote]strangemeadow wrote:
DB Flat Bench (lightly touch bottom of weights together at top, like glass plates touching light)
[/quote]
Glass plates touching light?
tweet
[quote]theBird wrote:
[quote]strangemeadow wrote:
DB Flat Bench (lightly touch bottom of weights together at top, like glass plates touching light)
[/quote]
Glass plates touching light?
tweet[/quote]
I know, right? It’s where you press the DB’s up and touch them together at the top, except you turn your wrists out and touch just the bottom edges of the DB’s together, really lightly. It takes a lot of control, you can’t just smash them together. You pretend the DB’s are made of glass. I had to think about it instead of just banging out the reps. I like it.
Back and Shoulders
J’s as warm up
J’s 50x10x4
BB Row
135x10
155x10
175x10
185x10
DB Row
100x20x4
H Strength Hi Row
100x10x4
Seated lat Raise
10x15x3
Standing lat partials
25x25x2
Chest Supp Rear delt partial
25x20x3
Military
95x19x4
Nothing special, just putting in my sets and reps. Shitty day. My step father died yesterday, gotta go take care of my mom. Suck.
Hey, thanks for stopping by my log!
I typed up a lengthy response earlier, but when I posted it, it didn’t show up. I need to go to bed, but I’ll try to respond tomorrow. Nice workouts, by the way. That’s definitely a lot of volume!
Here are two different options for you that should spark some new growth…
Shorten your rest intervals. 3-4 minutes of rest in between 10 rep sets is too much. I was stuck at 275x10 (320 1RM) for a LONG time (2 years) because I always trained 3 sets to failure (usually with a double drop set on the last set) and took 3-3.5 minute rest intervals. There is generally an inverse relationship between the number of reps and the amount of rest; the more reps you do, the less rest you should get. All I had to do to get my bench moving again was employ a moderate amount of sets (4-5) of medium reps (6-8) with 1:45-2:00 rest intervals; after six weeks of that protocol, my bench jumped to 350.
Perform more sets with lower reps. This option is going to require more rest between sets (3-4 minutes), but it should satisfy your need for more volume while guaranteeing some nice strength gains. You could start with 6x4. Do 6 sets with a weight you can lift 2 times for all 6 sets, and add reps each week. Your progression might look something like this - wk1: 275x6x2, wk2: 275x3x3, 3x2, wk3: 275x6x3, wk4: 275x3x4, 3x3, wk5: 275x6x4. Once you can do 4 reps on all 6 sets, increase the weight 10-15 lb. and do 6x2 again (automatic deload).
Also, I’m surprised by the high volume of reps you are doing before your 1RM attempts. 245x5, 265x5, 275x3, 295x1. That’s a lot of reps before trying for a 1RM. Do you feel like you need that much volume? If so, more power to you.
Didn’t post from this morning, I don’t know why…
Chest and Bi’s
Bench
empty bar x10 x2
95x10
135x5
185x5
225x5
275x3
295x1
305x1
Following KingKai25’s suggestion 
Incline DB
70x10
80x10
90x10
100x9
BB Curls and Flies combo
85x10 curl
25x10 incline fly, neutral grip
3 sets
incline curl
30x10x4
decline alt hammer
30x10x4
Going to follow KingKia25 plan and do the 6 sets of 2 at 275, then progress.
Thanks man!
Your consistency is awesome man. Keep killing it.
[quote]strangemeadow wrote:
Didn’t post from this morning, I don’t know why…
Chest and Bi’s
Bench
empty bar x10 x2
95x10
135x5
185x5
225x5
275x3
295x1
305x1
Following KingKai25’s suggestion
Incline DB
70x10
80x10
90x10
100x9
BB Curls and Flies combo
85x10 curl
25x10 incline fly, neutral grip
3 sets
incline curl
30x10x4
decline alt hammer
30x10x4
Going to follow KingKia25 plan and do the 6 sets of 2 at 275, then progress.
Thanks man![/quote]
Nice work, man! I just want to encourage you, unless your recovery ability is stellar, to take 5-7 days between chest workouts with lower reps. I couldn’t really tell what your frequency was from your log. You just end up needing more rest for your nervous system. Then again, if you are using Anaconda and stuff, you are probably able to recover pretty quickly.
[quote]KingKai25 wrote:
I like this idea. I might give that a go.
tweet
DL and Back
elliptical and high kicks to warm up
135x5
225x5
315x5
365x1x2
BB Row
135x10
185x8
205x8
225x8
1 Arm BB Row (similar to a t-bar row)
75x10x4 much harder than the 100# db’s
H Strength Hi Row
110x10x3
J’s
50x10x4
Seated DB Shrug
70x15x4 2 sec squeeze at top
[quote]jtownlax wrote:
Your consistency is awesome man. Keep killing it.[/quote]
Thanks!
[quote]KingKai25 wrote:
[quote]strangemeadow wrote:
Didn’t post from this morning, I don’t know why…
Chest and Bi’s
Bench
empty bar x10 x2
95x10
135x5
185x5
225x5
275x3
295x1
305x1
Following KingKai25’s suggestion
Incline DB
70x10
80x10
90x10
100x9
BB Curls and Flies combo
85x10 curl
25x10 incline fly, neutral grip
3 sets
incline curl
30x10x4
decline alt hammer
30x10x4
Going to follow KingKia25 plan and do the 6 sets of 2 at 275, then progress.
Thanks man![/quote]
Nice work, man! I just want to encourage you, unless your recovery ability is stellar, to take 5-7 days between chest workouts with lower reps. I couldn’t really tell what your frequency was from your log. You just end up needing more rest for your nervous system. Then again, if you are using Anaconda and stuff, you are probably able to recover pretty quickly.[/quote]
Basically I’ve been doing chest on Monday and Thursday. Too much, I know. I do use Anaconda and Mag10, along with PowerDrive and Alpha GPC, so my recovery is pretty good. Gonna start with the 6 sets of 2 at 275 on bench Monday. What do you think of doing some sets of incline db after?
[quote]strangemeadow wrote:
[quote]KingKai25 wrote:
[quote]strangemeadow wrote:
Didn’t post from this morning, I don’t know why…
Chest and Bi’s
Bench
empty bar x10 x2
95x10
135x5
185x5
225x5
275x3
295x1
305x1
Following KingKai25’s suggestion
Incline DB
70x10
80x10
90x10
100x9
BB Curls and Flies combo
85x10 curl
25x10 incline fly, neutral grip
3 sets
incline curl
30x10x4
decline alt hammer
30x10x4
Going to follow KingKia25 plan and do the 6 sets of 2 at 275, then progress.
Thanks man![/quote]
Nice work, man! I just want to encourage you, unless your recovery ability is stellar, to take 5-7 days between chest workouts with lower reps. I couldn’t really tell what your frequency was from your log. You just end up needing more rest for your nervous system. Then again, if you are using Anaconda and stuff, you are probably able to recover pretty quickly.[/quote]
Basically I’ve been doing chest on Monday and Thursday. Too much, I know. I do use Anaconda and Mag10, along with PowerDrive and Alpha GPC, so my recovery is pretty good. Gonna start with the 6 sets of 2 at 275 on bench Monday. What do you think of doing some sets of incline db after?
[/quote]
I’m a big fan of doing incline dumbbell work after bench. The trick is to perform higher reps on the inclines though (8-12), so that the strength work precedes the pure hypertrophy work. I love dumbbell inclines - few things hit my pecs better.
Did a half hour of various ab shit then rode the bike for 30 mins for my knee. So basically took the morning off. Gonna go take the dogs for a nice long walk since it’s not raining
Shoulder’s and Tri’s
Military Press, strict
empty bar x10x2
95x10
115x10
135x10
145x7 could have got 1 more, but wanted to keep perfect form
135x8
115x8
Close grip bench
empty bar x10
135x10
155x10
175x10
185x10
Seated Lat Raise
10x20
15x15x3
Lat raise partial bottom, standing
25x25x4
Rear delt fly machine
80x10
80x15x3
Did a bunch of light weight RDL’s and reverse lunges for my knee in between sets. Felt something in my neck when military pressing, when going down in weight…gonna use the massage machine and some BioFreeze on it.
Weekend off.
Chest and Bi’s
New Chest Routine:
Empty bar x10x2
95x10
135x5
185x5
225x5
275x2x6 sets 3 or 4 mins in between. Was very different. Tough, but not hard? I dunno. Different.
Incline DB
80x10
90x10
100x10 Very light touch of db’s at top, maybe 2 mins in between sets.
Seated incline Curls/Incline Fly (neutral grip) superset
30x10 curl
25x10 fly
4 sets
Seated Incline Db Hammer Alt
30x10x4
Cable Curl
80x10x4
All in all felt good, 10 mins of warm up, done in 1 hour. Ran 2 laps before, 2 laps after.
Knee rehab this afternoon.
Back
DL
135x5
225x5
315x5x2
BB Row
135x10
185x8
205x8
225x8
1 Arm T Bar Row
bar 75
10x4
H Strength Hi Row
110x10x4
Rack Pulls
135x10
225x10
285x10
Shrugs
135x15
185x15
205x15
225x15
It’s all good