August 4th, 2017
Vengeful One by Disturbed
Bench Press (Pause)
1 x 10 @ 45
1 x 3 @ 95
1 x 1 @ 135
4 x 5 @ 142.5 (64.6)
Z Press
5 x 5 @ 60
Pendlay Row
1 x 5 @ 65
1 x 3 @ 135
3 x 5 @ 170 (77.1)
DB Seal Row
3 x 15
Band Pull Aparts
More than I can remember
Tate Press
3 x 20
Side Bend
3 x 20
Back Ext
1 x 40
Reverse Grip Ez Curl Bar Press
3 x 20
Side Raise
4 x 20
8/7/2017
Rainbow in the Dark by Dio
Walked to gym, about 35 minutes each way.
Strict Press
1 x 10 @ 45
1 x 5 @ 65
1 x 2 @ 95
1 x 1 @ 115 (52.2)
1 x 1 @ 125 (56.6)
5 x 10 @ 72.5
Noticeably more powerful out of the bottom of the Press. Sticking point is still about forehead level.
Incline Bench 350:
13, 10, 12
Should get it next week if the trend holds true
Cable Row
3 x 20
Cable OVerhead Ext
3 x 20
Lateral Raise
3 x 20
Front Raise
1 x 20
Back Ext
1 x 40
Lots of Reverse Flyes and Curls…
August 8th, 2017
Til I Collapse by Eminem
Snatch
1 x 1 @ 95
Pretty hard for me to concentrate with a massive stomach ache. Eventually went away while I was deadlifting but it made it super hard to snatch.
Deadlift
1 x 5 @ 135
1 x 1 @ 225
1 x 1 @ 275 (Deficit)
1 x 2 @ 315 (Deficit) (142.8)
1 x 2 @ 335 (151.9)
^Relief of stomach ache made me do stupid
5 x 10 @ 220
^ This is actually getting easier
Tempo Cambered Bar Squat
1 x 4 @ 45
1 x 4 @ 135
3 x 4 @ 155
2 x 4 @ 160 (72.5)
Unilateral Leg Press
3 x 20
Lying Leg Curl
3 x 20
Leg Extension
3 x 20
“Good Girl”
3 x 20
“Bad Girl”
3 x 20
Machine Oblique Twist
3 x 20
Back Ext
1 x 40
Had the same exact thing, try some pin presses when you get a chance and set it to forehead height, my weak point has disappeared since doing these with a load of variations.
Yeah I need to try that soon. It felt really funny to blow out of the bottom so strong with 125 (a very high percent lift) and then basically come to dead halt at my sticking point.
August 9th, 2017
Drop Dead Cynical by Amaranthe
Bench Press (T & G)
1 x 20 @ 45
1 x 1 @ 135
1 x 1 @ 155
1 x 1 @ 185 (83.9)
5 x 10 @ 132.5 (60.1)
Barbell Row
1 x 20 @ 45
5 x 15 @ 135 (60.1)
Lat Pull in (make up since I realized I forgot it on Monday)
2 x 20
DB Bench
3 x 12 @ 50
Tricep Pushdown
3 x 20
Lateral Raise
3 x 20
Back Ext
1 x 40
Curls and Reverse Flyes… countless
Aug 10th, 2017
Days of Rage by Iced Earth
BAck Squat
2 x 10 @ 45
1 x 5 @ 135
1 x 2 @ 185
1 x 2 @ 225
1 x 1 @ 235
1 x 1 @ 260 (117.9)
5 x 10 @ 170 (77.1)
RDL (Knees to Hips)
1 x 10 @ 135
3 x 10 @ 220 (99.8)
Lying Leg Curl
3 x 20
Unilateral Leg Press
3 x 20
Unilateral Leg Press
3 x 20
Machine Oblique Twist
3 x 20
“Good Girl”
3 x 20
“Bad Girl”
3 x 20
Calf Press
3 x 15
Back Ext
1 x 45
Aug 11th, 2017
Guardians of Time by Valhalore
Bench Press
1 x 10 @ 45
1 x 5 @ 95
1 x 1 @ 135
2 x 1 @ 155 (70.3)
3 x 5 @ 145 (65.8)
1 x 6 @ 145 (65.8)
Miscounted, verified against recording of set
Z Press
1 x 8 @ 45
5 x 5 @ 62.5
Pendlay Row
1 x 5 @ 65
1 x 2 @ 135
1 x 2 @ 155
2 x 5 @ 175 (79.4)
1 x 7 @ 175 (79.4)
Got super hyped up for no reason and kept going lol
Side Raises
3 x 20
Front Raise
1 x 20
Side Bend
1 x 10
2 x 20
Tate Press
3 x 15
Pullovers
A lot…
Band Pull Aparts
A lot…
Preacher Curl (575)
12, 7, 7
Cut short, reps were getting too low
Back Ext
1 x 42
August 14, 20 17
For those who are about to fight for metal by Ensiferum
Strict Press
1 x 10 @ 45
1 x 5 @ 65
1 x 2 @ 95
1 x 1 @ 110 (49.9)
5 x 10 @ 75 (34)
Machine Row
4 x 15
INcline Bench 30’ 350: @ 100lbs
13, 13, 9
Overhead Tricep Ext
3 x 15
Preacher Curl 575:
16, 16, 13, 15, 15
Get to move onto next weight! Weeeeeeeeeeee…
Lateral Raises
4 x 20
Front Raises
1 x 20
Lat Pull In
2 x 20
Countless Bad Pull aparts
Either I can’t count or you can’t.
I am confused, how so?
Live with out Regrets by Amon Amarth
Power Snatch
Work up to:
2 x 1 @ 100
Gaining more control.
Deadlifts
1 x 5 @ 135
2 x 1 @ 225
1 x 1 @ 275
1 x 1 @ 315
1 x 1 @ 335 (151.1)
5 x 10 @ 225 (102)
Tempo Cambered Bar Squats
1 x 1 @ 45
1 x 4 @ 135
5 x 4 @ 165
Side Bend
3 x 20
Back Extension
2 x 40
Single Leg Press
3 x 20
Single Leg Leg Extension
3 x 20
Lying Leg Curl
3 x 15
Brain fart excuse me.
August 16, 2017
Sell Your Soul by Hollywood Undead
Weighed myself for the first time in 3 weeks, down around 6 lbs. Well uh…not the goal… Guess I need to up my calories.
Bench Press (T&G)
1 x 20 @ 45
1 x 1 @ 135
1 x 1 @ 155
1 x 1 @ 185 (83.9)
4 x 10 @ 135 (61.2)
1 x 11 @ 135 (61.2)
Barbell Row
1 x 20 @ 45
5 x 17 @ 135 (61.2)
DB Bench
1 x 12 @ 55
1 x 9 @ 55
1 x 7 @ 55
Tricep Pushdown
3 x 20
Went for a ‘heavy’ set of 20 then 2 lighter sets.
Curl
100 reps
Back Extension
1 x 40
Side Raises
3 x 20
Countless Band Pull Aparts.
August 17, 2017
What I Live For by Rob Bailey and Hustle Standard
Back Squat
2 x 10 @ 45
1 x 5 @ 135
1 x 2 @ 185
1 x 1 @ 225 (Paused)
1 x 1 @ 235 (Paused)
1 x 1 @ 260 (Paused) (118)
1 x 1 @ 225
5 x 10 @ 175 (79.4)
RDL (Knees to Hips)
1 x 10 @ 135
3 x 10 @ 225 (102)
Sidebend
3 x 20 @ 75
Single Leg Leg Press
3 x 20 @ 303
Single Leg LEg Ext.
2 x 20 @ 40
1 x 20 @ 25
Lying Leg Curl
2 x 20 @ 85
1 x 19 @ 85
Calf Press
1 x 25 @ 220
Back Ext
1 x 43
August 18th, 2017
Primo Victoria by Sabaton
Bench Press (Pause)
1 x 10 @ 45
1 x 5 @ 95
1 x 1 @ 135
4 x 5 @ 147.5 (66.9)
Z Press
1 x 6 @ 45
5 x 5 @ 65
Pendlay Row
1 x 5 @ 95
1 x 3 @ 135
1 x 1 @ 155
3 x 5 @ 180 (81.6)
Side Bend
1 x 10 @ 120 (54.4)
2 x 20 @ 65
Dropped the 120 lb’er on my big toe
Tate Press
3 x 20 @ 30
Side Raise
3 x 20 @ 12
Front Raise
1 x 20 @ 12
Pullover
2 x 20 @ 30
Curls “Implement Run”
5 x 15
DB Seal Row
3 x 15 @ 45
Back Extension
1 x 50
August 21, 2017
PLan my Attack by Rob Bailey and the Hustle Standard
Strict Overhead Press
1 x 10 @ 45
1 x 5 @ 65
1 x 2 @ 95
1 x 1 @ 110 (49.9)
5 x 10 @ 77.5 (35.2)
Lat Pull in
2 x 20 @ 24/hand
Machine Row
4 x 15 @ 57/hand
Preacher Curl 575:
11, 7 , 5, 5, 8 = 36
Drop set: 1 x 15
Incline Bench 30’ 350: @ 100lbs
16, 12, 10 = 38
Cable Overhead Ext
4 x 20 @ 24
Side Raise
1 x 20 @ 20
1 x 20 @ 12
1 x 20 @ 15
Front Raise
1 x 20 @ 15
Decided that after this week regardless that all main lifts are moving down to 5 x 8. This is week 6 I am currently on of doing 5 x 10s. Also increasing the assistance volume for my upperbody a little bit.
Increasing Front Raise volume/frequency.
Increasing volume on all 3 tricep exercises
Increasing volume on DB Bench Variation.
Keeping Pullovers as a staple of basebuilding phase.
Keeping Calf work as a staple of basebuilding phase.
Streamlining approaches to Curls.
Tempo Squats and RDLs have been really nice to me so far, so I am going to keep them for the 5 x 8’s phase. Will probably switch these variations out for another variation when I switch to the next phase of training, but that just depends on my progression and where I end up during the next phase.
My thought process changed about progression during this ‘program’ as I was reflecting on what made last time not so great. Instead of letting failure to meet required reps happen I move on when the quality of reps starts to deteriorate too much in order to maintain progression and/or just spending too much time working in one rep set scheme. I think 6 weeks seems like a good amount of time to focus on a rep range before working on a different one.
8/23/17
Try n’ hold me back by Rob Bailey and the Hustle Standard
So much stuff is missing from the gym as they getting ready to move locations. So no Leg Presses or Leg Curls. Made friends with 2 of the regulars as we struck up a conversation about the missing stuff/new location opening. Then talked a bit about training and school and stuff.
Snatch
Worked upto 105lbs.
Definitely getting better about not overextending and only using what I need to. So I am not losing my balance.
Deadlifts
1 x 5 @ 135
1 x 2 @ 225
1 x 1 @ 275
1 x 1 @ 315
1 x 1 @ 335 (152)
5 x 10 @ 230 (140)
Tempo Cambered Bar Squats
1 x 4 @ 45
1 x 4 @ 135
1 x 2 @ 155
5 x 4 @ 175 (79.4)
SSB Squats
1 x 5 @ 45
1 x 6 @ 135
1 x 0 @ 185 (Felt fine going down, but went nowhere)
2 x 10 @ 115
Not sure the weight of the SSB so I am just using weights as if its 45lbs
Leg Ext
4 x 20
Side Bend
3 x 20 @ 65
Back Ext
1 x 40
1 x 35
Then stood around talking to the 2 guys with the unloaded SSB on my back for a good 10 minutes or so.