Wednesday, May 11 2016
Push Press
135 x 3
155 x 3
175 x 3
185 x 2
195 x 1
205 x 1
210 x miss
210 x miss
Bench
135 x 5
135 x 5
165 x 3
185 x 3
225 x 1
235 x 1
135 x 23
Bent Row
155 x 8 x 4 sets
Pretty upset with myself about missing 210 twice on push press. 205 basically flew up but when I got to 210 I kept sticking a little bit past half way up. Thinking about adding some heavy top half seated presses to help boost my tri strength and explosiveness. I would really like to be push pressing 225 within the next 3-4 months.
Thursday May 12, 2016
Speed Box Squat (55%) 8 x 2
135 x 3
155 x 3
185 x 3 x 8 sets
Speed Deadlift (70%)
135 x 3
225 x 3
300 x 1 x 6 sets
RDL
240 x 8 x 2 sets
Leg Lifts
3 x 15
Started to feel some tightness in my lower back on my second set of RDL, so I did not finish my last two scheduled sets.
Friday May 13, 2016
Top Half Heavy Bench Lockouts
A bunch of lighter weight warm-up sets
245 x 3
255 x 3
275 x 3
285 x 3
300 x 3
315 x 3
325 x 1
330 x 1
340 x 1
Chins
4 x 12/10/8/8
Skullcrusher
75 x 12 x 3 sets
Band Laterals
4 sets of 12
Felt really strong today for some reason. I have never tried doing heavy lockouts but the point of them is for both my bench and overhead pressing. I have been having some trouble completing lifts around the midpoint/lockout. Maybe some extra tricep assistance work may be the ticket or I am hoping. I was surprised at the weight I was able to lift from a dead stop at the midpoint… makes me wonder why I have trouble breaking past 250 on bench. I am going to take a video the next time I have a max effort bench day and upload it here.
Monday May 16, 2016
Paused Front Squats
135 x 3 x 2 sets
155 x 3 x 2 sets
175 x 3
185 x 1
205 x 1
225 x 1
235 x 1
240 x 1
RDL
240 x 8 x 3 sets
Leg Lifts
4 x 15
Tuesday May 17, 2016
Bench
135 x 5
135 x 3
165 x 3
185 x 3
205 x 3
225 x 1
235 x 1
245 x 2
250 x 1
Chinups
BW+45 x 5 x 3 sets
BW x 15 reps
Band Laterals
15/15/12/12
Was feeling good on bench until I got to 250. It went up pretty smooth until about midway, I thought I was going to fail but the plan was to hit 255. I still dont have spotter arms for the rack I just got and it definitely makes me think twice before really pushing it considering I have to lift by myself.
Wednesday May 18, 2016
Strict Standing OHP
45 x 5
95 x 5
135 x 3
145 x 3
150 x 1
155 x 1
160 x 1
165 x 1
135 x 5 x 2 sets
EZ Skullcrusher
75 x 12 x 4 sets
DB Laterals
25 x 15/15/12
Thursday May 19, 2016
Speed Squat
45 x 12
135 x 5
185 x 6 x 2 sets
225 x 1
275 x 1
295 x 1
Deadlift
6 x 1 x 325
Pause Squat ATG (5 seconds)
225 x 1 x 6 sets
Leg Lifts
4 x 15
Feelin a little weak in the hole on squats. I’m going to start incorporating more pause squats with RDLs for the next few weeks for assistance work. Need to start breaking some PRs feel like I’m stalking a bit.
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Monday May 23, 2016
Deadlift
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
435 x 1 (PR)
5 Second Paused Squat
135 x 3
185 x 2
225 x 1
235 x 1
245 x 1
255 x 1
Squat
225 x 5 x 3 sets
Leg Lifts
4 x 15
Tuesday May 24, 2016
Bench (85%)
135 x 3 x 2sets
165 x 3 x 2 sets
185 x 3
205 x 3
215 x 3
Push Press (85%)
95 x 3 x 2 sets
135 x 3 x 2 sets
165 x 3
185 x 1
Weighted Chins
BW+25 x 8 x 3 sets
Thursday May 26, 2016
Bench Press
135 x 7
185 x 3 x 7 sets
225 x 1
225 x 2
225 x 3
Push Press
135 x 3/3/3
155 x 3
165 x 3
185 x 1
Skullcrusher
65 x 10
75 x 10
85 x 8
90 x 6
DB Lateral SS (side/rear)
20 x 10/8
20 x 8/8
20 x 8/7
20 x 7/7
SG High Pull
135 x 3 x 3 sets
Wednesday June 1, 2016
Low Box Squat
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
335 x FAIL
Squat Volume
225 x 6 x 4 sets
SG Deadlift
135 x 3
185 x 3
225 x 3
275 x 1
295 x 1
315 x 1
Felt pretty weak goin into today’s workout. Took a week vacation for my wife and my anniversary so lifting was out of the question. Gotta get focused and start breaking some PR’s.
Thursday June 2, 2016
CG Bench
135 x 5
165 x 5
185 x 3
205 x 3
225 x 1
235 x 1 (PR)
Strict Standing Military
135 x 3 x 2 sets
140 x 3 x 2 sets
145 x 2 x 2 sets
Chins
BW+45 x 5/5/5
BW x 15
Superset
DB Laterals 20 x 10/10/10
DB Tricep Ext 20 x 15/15/15
Saturday June 4, 2016
Speed Box Squat
Bar x 5
135 x 5
185 x 3 x 9 sets
Speed Deadlift
135 x 3
225 x 3
305 x 1 x 6 sets
One leg DB SL DL
40 x 8 x 4 sets
Some ab stuff
Tuesday June 7, 2016
Low Box Squat
135 x 5
185 x 5
225 x 3
275 x 3
315 x 1
335 x 1 (PR)
Pause Squat (ATG - 5 seconds)
245 x 1 x 5 sets
Snatch Grip Deadlift
135 x 3
225 x 3
275 x 3
315 x 1
335 x 1 (PR)
Ab stuff
Wednesday June 8, 2016
Push Press
135 x 3/3
165 x 3
185 x 3
205 x 1
210 x FAIL
Pause Bench
135 x 5/5/5
185 x 3/3/3
135 x 22 (not paused)
Chins
BW x 10/8/6/4/10
I have not progressed on push press in 3 weeks, thinking of switching up the approach for assistance on push press day.
Friday June 10, 2016
Hit a deadlift session before goin out of town
135 x 5 x 2 sets
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
440 x 1 (PR)
Hit a few PRs this week except for push press. I feel like I’m still tracking and progressing with the current style of workouts. The plan is to continue conjugate for one more wave. If I’m still progressing I’m gonna add one more wave.
Monday June 13, 2016
Pause Bench
Bar x 5
95 x 5
135 x 5
175 x 5 x 8 sets
*these were paused enough to remove any stretch reflex on touch and go
Speed Bench (40%)
140 x 3 x 6 sets
Rows
155 x 8 x 4 sets
Feet Elevated Pushups
30,20
Tuesday June 14, 2016
Squat
135 x 5
185 x 5
235 x 5 x 4 sets
Low Box Squat
275 x 2 x 4 sets
Pause Squat (7-seconds)
200 x 1 x 6 sets
some box jumps and ab stuff
Wednesday June 15, 2016
Standing Strict Press
Bar x 5
95 x 5
115 x 5 x 5 sets
Push Press
135 x 8/7/7
Top Half Bench Rack Press
135 x 5
185 x 5
225 x 5
245 x 5
2- Way DB Lateral Raises (Side/Rear)
20 x 10/10/10
Band Tricep Pushdown
20/20
Sunday June 19, 2016
Deadlift
135 x 5
225 x 5
275 x 3
305 x 3 x 6 sets
2" Deficit Deadlift
225 x 6 x 3 sets
Superset
Pull-ups (fat bar)
BW x 3
BW+10 x 3
BW+20 x 3
BW x 18
Leg Lifts
10/10/10/20