May 19th, 2017
Song of the day: Great Heathen Army by Iced Earth
Cause it’s new and it’s Iced Earth.
Deload Allegedly
Pause Bench
1 x 20 @ 45
1 x 5 @ 95
1 x 3 @ 135
1 x 1 @ 155
2 x 3 @ 162.5
1 x 1 @ 135
Strict Press
1 x 45 @ 10
1 x 65 @ 5
2 x 6 @ 85
Barbell Row
1 x 20 @ 45
1 x 5 @ 95
2 x 16 @ 115
Side Bend
2 x 20 @ 45
Hammercurls and Reverse Flyes for joint health.
https://www.instagram.com/p/BUTW4a8AjuH/?taken-by=the_beast_in_i
May 22, 2017
Song of the Day: UltraNumb by BlueStahli
Ran into this song by accident thanks to youtube today.
Strict Press (1 rep max attempt)
1 x 10 @ 45
1 x 5 @ 65
1 x 1 @ 95
1 x 1 @ 115
1 x 1 @ 135 (61.2) (PR)
1 x 0 @ 137.5 (62.3)
1 x 8 @ 95
Z Press
1 x 10 @ 45
1 x 10 @ 55
Underhand Barbell Row
1 x 20 @ 45
1 x 5 @ 95
1 x 13 @ 135 (61.5)
1 x 14 @ 135 (61.5)
1 x 15 @ 135 (61.5)
Overhead Tricep Ext
2 x 20 @ 17.5
Finally got 1 plate on Overhead Press. Been clawing at it’s heels for a while. SO super happy when I plowed right through it considering it was a max attempt. Hoping 2 plate Bench isn’t far behind.
May 24, 2017
Song of the day: Night Witches by Sabaton
Back Squat: (Maxish Reps with 245)
2 x 10 @ 45
1 x 8 @ 95
1 x 5 @ 135
1 x 1 @ 185
1 x 1 @ 225
1 x 7 @ 245 (111.13)
2 x 3 @ 185
2 x 4 @ 145
I maybe had 8s rep in me, but I wasn’t willing to go to failure tonight.
Side Bend
2 x 20 @ 45
1 x 20 @ 50
Lying Leg Curl (Bands)
3 x 20 @ 65
Leg Press (2 Bands)
3 x 10 @ 230 (104.3)
Abductor Machine
2 x 20 @ 190 (86.2)
Looking forward t seeing how much I can I can do with 180 (61.6) lbs on Bench tomorrow
Good job on this.
Thanks, I was so giddy for the rest of the day.
May 24th, 2017
Song of the day: Cry of the Black Birds by Amon Amarth
Bench Press (Max Reps w/ 180lbs)
1 x 20 @ 45
1 x 10 @ 95
1 x 3 @ 135
1 x 1 @ 155
1 x 3 @ 180 (81.6)(+5 lb 3 Rep Max)
2 x 4 @ 135
Axel Row
1 x 20 @ 45
1 x 10 @ 95
1 x 5 @ 135
4 x 12 @ 145 (65.8)
DB Squeeze Press
3 x 12 @ 40
Tricep Pushdown
3 x 20 @ 32.5
Hammercurls, Standard Curls and Reverse Flyes in between Bench Press sets for joint health. Technically I used fat gripz for the Axel Rows but for tracking purposes its the same thing. Was hoping for 5 reps with 180 but I failed rep 4 just off my chest. 3rd was a super grinder but I am willing to fail on Bench. Plus I am used to grinding more reps when they feel like shit. Adding 1 more Row set to 2 of the upperbody days for this next block of training. DB Squeeze Press is 100% replacing my standard DB Benching for now
May 25, 2017
Song of the Day: Back From the Dead by Skillet
Because I am now stronger than I was before my injury on Deadlifts.
Clean Pull: (During Warmup)
1 x 3 @ 135
1 x 1 @ 225
Deadlift:
1 x 5 @ 135
1 x 1@ 225
1 x 1 @ 275
1 x 7 @ 325 (147.4)
2 x 3 @ 275
Clean Pull:
1 x 1 @ 275
Leg Press
3 x 20 @ 393
Weighted Chinups
1 x 5 @ +10 (bw 195)
Lying Leg Curl (bands)
3 x 10 @ 95
Side Bend
2 x 20 @ 45
1 x 20 @ 60
That Deadlift PR is really important to me. I got injured 2 weeks after doing 325 x 5 Touch and Go. This 325 was not only more reps, but also full stop. So I am definitely not only back to my old strength, I have surpassed it. After not being able to train Deadlifts and Squats properly for the first couple months of the year it feels great to know that I have indeed gotten stronger.
https://www.instagram.com/p/BUi1cjEAIoX/?taken-by=deku_strongman
May 26th, 2017
Song of the Day: Black Ninja by Battle Beast
This song randomly got stuck in my head again today at work. Silly/fun song.
Pause Bench
1 x 20 @ 45
1 x 8 @ 95
1 x 1 @ 135
1 x 1 @ 155
1 x 5 @ 165 (74.8)
Close Grip Bench
3 x 10 @ 135 (61.5)
Barbell Row
4 x 12 @ 155 (70.3)
Z Press
5 x 5 @ 55
Decided to get some volume on Close Grip Bench after my Pause Bench instead of more pause work since I got what I wanted out of that today. Was done with my 3rd set of Barbell Rows and was gassed as f, and thought I was done, checked notebook, one set left. Powered through it. Hot damn my Row is doing good right now. Back was torched, Z Presses were torture even with such light weight.
Reverse flyes, hammer curls, and few regular curls in between bench set for joint health.
May 29th, 2017
Song of the day: To the Moon by Atlas Pain
Strict Press
1 x 20 @ 45
1 x 5 @ 65
1 x 5 @ 90 (40.8)
3 x 5 @ 85 (38.5)
1 x 7 @ 85 (38.5)
That was actually the first time I have managed 20 reps on this exercise, ha ha. Was just getting some some volume in. Didn’t push it too hard
Barbell Row
1 x 20 @ 45
1 x 10 @ 95
1 x 12 @ 135
1 x 15 @ 155 (70.3)
1 x 15 @ 160 (72.5)
1 x 15 @ 165 (74.8)
DB Incline Bench 30’
1 x 20 @ 30
2 x 15 @ 30
Cable Overhead Tricep Extension
1 x 20 @ 30
2 x 15 @ 30
Band Pull Aparts, Hammer Curls, and Bicep Curls for joint health.
May 30th, 2017
Song of the day: Back on Northern Shores by Amon Amarth
Back Squat:
2 x 10 @ 45
1 x 10 @ 95
1 x 5 @ 135
1 x 3 @ 185
1 x 1 @ 225
3 x 5 @ 230 (104.3)
Rep quality felt low. On my last set my arm started to tweak out so I had to adjust grip width mid set making it harder than it had to be.
Paused Conventional Deadlift
1 x 3 @ 135
3 x 3 @ 225 (102)
2 x 3 @ 235 (106.6)
For this 6 week block of training I will be doing Paused Deadlifts after Back Squats and Tempo Back Squats after Deadlifts.
Leg Press (2 Bands)
3 x 15 @ 240
Lying Leg Curl (Bands)
3 x 20 @ 70
Side Bends
1 x 20 @ 55
1 x 20 @ 70
1 x 20 @ 80 (36.2)
Monday May 31st, 2017
Song of the day: Nexus by Amaranthe
Bench Press (T&G)
1 x 20 @ 45
1 x 10 @ 95
1 x 1 @ 135
1 x 5 @ 150 (68)
2 x 5 @ 155 (70.3)
1 x 5 @ 150 (68)
1 x 10 @ 150 (68)
Barbell Row
1 x 20 @ 45
1 x 10 @ 95
1 x 5 @ 135
1 x 15 @ 155 (70.3)
1 x 15 @ 175 (79.4)
1 x 15 @ 155 (70.3)
DB Squeeze Press
3 x 20 @ 35
Tricep Pushdown
1 x 20 @ 32.5
1 x 20 @ 37.5
1 x 20 @ 42.5
Reverse Flyes, and several Curl variations for joint health/aesthetics.
Conditioning
Yard Work with 20lb Weight Vest and 5 lb ankle weights on each leg.
June 1, 2017
Hold Me Now by Red
Clean Pull
1 x 2 @ 135
1 x 1 @ 225
1 x 1 @ 280 (270)
Ugly MF Power Clean
1 x 1 @ 135
Deadlift
1 x 3 @ 135
1 x 2 @ 225
2 x 5 @ 280 (270)
1 x 7 @ 280 (270)
Tempo Back Squats
2 x 8 @ 45
5 x 6 @ 155 (70.3)
Trying to develop the motor pattern more since I got hurt last December from a form deficiency in Squats. Got hella glute pump from this.
Chinup
1 x 5
Was super explosive and powerful and then I couldn’t do a single one more. Weird.
Seated Leg Curl
1 x 12 @ 110
2 x 12 @ 105
Leg Press
3 x 25 @ 293 (132.9)
Side Bend
3 x 20 @ 55
June 2nd, 2017
Hold Me Now by Red
Yes a repeat. Yesterday was the last time I saw my Grandpa alive, I said my goodbyes to him and told thank you. I wake up this morning to find out he passed on.We had gotten close these last 2 years of his life, since I have been living with him.
Went to the gym early today since I was up in time to get it done before work.
Pause Bench Press
1 x 10 @ 45
1 x 10 @ 95
1 x 1 @ 135
2 x 5 @ 145
1 x 6 @ 145
Axle Strict Press
1 x 10 @ 45
1 x 5 @ 65
4 x 3 @ 92.5
1 x 5 @ 92.5
Barbell Row
1 x 10 @ 45
1 x 10 @ 95
4 x 20 @ 135
Reverse Flyes and various curl variation for joint health and aesthetics.
June 6th, 2017
Song of Day: Creature of the NIght by Dream Evil
Strict Press:
1 x 10 @ 45
1 x 15 @ 50
1 x 5 @ 90 (40.8)
1 x 5 @ 97.5 (44.2)
2 x 5 @ 90 (40.8)
1 x 9 @ 90 (40.8)
Barbell Row
1 x 20 @ 45
1 x 10 @ 95
1 x 15 @ 185 (83.9)
1 x 15 @ 205 (92.9)
1 x 15 @ 175
1 x 16 @ 155
DB Incline Bench
1 x 20 @ 35
1 x 12 @ 35
1 x 12 @ 30
Cable OVerhead Tricep Ext.
1 x 20 @ 27.5
1 x 17 @ 27.5
1 x 20 @ 27.5
Exaggerated Eccentric Lateral Raises
3 x 12 @ 10
Reverse Flyes and various Curl variations for joint health and aesthetics.
After that I ate some Taco John’s and then went Disc Golfing with a friend and one of his friends. Been over 8 years since I played Disc Golf and this was the second time ever for me. They were surprised by my quick uptake and the fact I was playing ambidextrously just fine. I am not naturally ambidextrous either it was just something I did subconciously while playing. Didn’t think anything of it until they mentioned it.
June 6th, 2017
Song of the day: Sparta by Sabaton
Back Squat
2 x 10 @ 45
1 x 5 @ 95
1 x 3 @ 135
1 x 1 @ 185
1 x 1 @ 225
2 x 5 @ 235 (106.6)
1 x 8 @ 235 (106.6)
After the bad squat session last week I thought today was going to suck as well, felt a little sluggish but my form felt on point today. Kinda helped that I decided work on a new cue, which was attempting to wrap the bar around my back
Ugly MF Power Clean
1 x 2 @ 135
Getting less ugly and slowly able to catch it lower and lower. Hopefully can work it to a full clean with practice. My front rack position needs more work but it coming a long as well, slowly improving.
Pause Deadlift (Off the ground)
1 x 2 @ 135
1 x 1 @ 225
1 x 3 @ 235 (106.6)
1 x 3 @ 240 (108.9)
1 x 3 @ 245 (111.1)
2 x 3 @ 235 (106.6)
Leg Press
2 x 10 @ 463 (210)
1 x 10 @ 513 (232.7)
Kneeling Leg Curl
1 x 10 @ 45
1 x 10 @ 35
1 x 15 @ 25
Side Bend
1 x 20 @ 60
1 x 20 @ 75
1 x 20 @ 85 (38.6)
Also achieved one of my calisthenics goals of being able to do Windshield Wipers. Didn’t count reps or anything as I was trying to concentrate, but I am pretty happy about being able to do some.
June 7th, 2017
Song of the day; Children of the Smith by Blind Guardian
Bench (T&G)
1 x 20 @ 45
1 x 10 @ 95
1 x 1 @ 135
4 x 5 @ 155 (70.3)
1 x 10 @ 155 (70.3)
Had a spotter for last set, went for 11th and it felt like my tricep was searing or something, so I told him to take it off me that it wasn’t worth grinding even though I knew I could. Wasn’t taking chances. Didn’t have one my wrist wraps for some reason so I just went without for once lol.
Barbell Row
1 x 20 @ 45
1 x 10 @ 95
1 x 5 @ 135
1 x 10 @ 185 (83.9)
1 x 10 @ 205 (92.9)
1 x 12 @ 225 (102)
For some reason 15 rep sets just weren’t in me tonight.Usually I can push through but it just wasn’t there. Pretty happy with 225 for 12 though
Underhand Barbell Row
1 x 10 @ 135
DB Squeeze Press
3 x 15 @ 40
Tricep Pushdown
1 x 20 @ 35
1 x 20 @ 42.5
1 x 20 @ 47.5
Tons of curls, several variations. Reverse Flyes too.
June 9th, 2017
Song of the day: Wash it all Away by Fiver Finger Death Punch
Conventional Deadlift
1 x 3 @ 135
1 x 3 @ 225
2 x 5 @ 285 (129.3)
1 x 8 @ 285 (129.3)
Should not have gone for that 8th rep. Form broke down a lot
Tempo Back Squat
1 x 5 @ 45
1 x 5 @ 95
1 x 1 @ 135
5 x 8 @ 160 (72.6)
and low back tweaked out, bad enough I decided to can my assistance work
JUne 9 th, 2017
Eurydice’s Song by Spartan
Pause Bench
1 x 10 @ 45
1 x 5 @ 95
1 x 2 @ 135
2 x 5 @ 155 (70.3)
Axel Strict Press
1 x 10 @ 45
1 x 5 @ 65
5 x 3 @ 95
Chinups
2 x 5
2 x 3
T Bar Rows
1 x 10 @ 45
4 x 15 @ 45
Various curl variations and reverse flyes for joint health
I am just really numb, my Grandpa’s funeral was today. He is/was a huge part of my life. From beginning to the middle and even in the end.
June 12th, 2017
Song of the day: Ten Thousand Fists by Disturbed
My twin brother came with me to the gym since he was still in town from the funeral on Saturday. He tried benching 135 without the smith machine for the first time and I had to pick it off him. After observing him with the bar a few times I showed him how to Bench like a ‘powerlifter’, shoulders tucked back, elbows tucked in a bit, j curve bar path. Even though he didn’t a lot I am super happy he came with me since he doesn’t work out very often due to his hectic work life.
This is the last week of accumulation before switching to a more strength orientated rep set scheme.
Strict Press
1 x 10 @ 45
1 x 5 @ 65
1 x 5 @ 95 (43.9)
1 x 5 @ 100 (45.4)
2 x 5 @ 95 (43.9)
1 x 6 @ 95 (43.9)
Underhand Barbell Row
1 x 20 @ 45
1 x 10 @ 95
4 x 12 @ 155 (70.3)
Even with straps this row variation is a bit awkward.
Cable Overhead Tricep Extension
3 x 20 @ 32.5
DB Incline Bench
3 x 15 @ 30
Lateral Raises
2 x 10 @ 15
Did a lot reverse flyes and tons of curls for joint health/aesthetics. Did even more while waiting for my brother to finish what he was doing. Did some pulldowns too.