April 9- RE Upper
Good day, just getting some reps in.
Standing Press
3x8 120
Flat DB Bench
2x8 85’s
1x7 85’s
Lat Pulldowns (3 Different Grips)
3x10 175
BB Skulls To Chin
3x10 95 -Never tried doing them this way, it was way harder and way more effective.
DB Hammer Curls
5x10 40’s
DB Lateral Raises
1x25 20’s
2x20 20’s
April 10- Squats
I really wanted to take it easy today and not do anything that would make my posterior chain sore because I know Wednesday is going to be brutal.
Front Squat
1x5 135
1x3 185
1x3 225
1x3 245
1x1 275
1x1 295
1x1 310 PR 5 lbs
Pretty pleased with this, depth isn’t great but I hit parallel.
Seated Calf Raise
5x10 4 Plates
Leg Extensions
3x20 Stack
April 12- Bench
Today was good, my PR on incline is 245 from about a month ago, I started a bit low so that I have room to progress next time I get back to incline.
Incline Bench
1x10 95
1x10 135
1x5 155
1x3 185
1x1 205
1x1 225 -Pretty fast, decided to stop here.
Dips
5x8 Bodyweight
Chest Support Row (Wide Grip)
3x10 180
BB Shrugs (Double OH)
3x10 295
BB Curls (Fat Gripz)
1x10 45
1x7 95
2x5 95 -Grip limited me a bit.
April 14- Magnusson/Ortmayer
Deadlift
4x4 350
(add belt)
1x2 390
1x2 430 10 Pound PR!
1x8 350 (beltless)
Today felt pretty awesome, the weights felt good, the hardest part was hitting that 8 rep set. I had an interview at 2 for a private security job (which I got) so I needed to get in and out fairly quickly, after deadlifts I was cooked anyway so I just left.
Looks like one hell of a day with the great deadlifting and the job. Big congrats!!
[quote]mrodock wrote:
Looks like one hell of a day with the great deadlifting and the job. Big congrats!![/quote]
Thanks bud! Thanks for my first youtube comment too lol.
April 16- RE Upper
Standing Press
3x8 125
DB Bench
1x10 85’s
1x8 85’s
1x7 85’s
Lat Pulldown
3x10 162
Inverted Rows
3x10 Bodyweight
BB Skulls to chin
1x10 100
1x9 100
1x10 100
BB Curls
3x21 55
Nice job on the deads, 430 looked easy!
April 19- ME Bench
Today went well, I had a busy weekend and unfortunately missed squats again. I haven’t done 2 board press with my normal grip before so today was just a baseline day. 305 is the heaviest weight I have pressed in any way and it flew up.
2 Board Press
1x10 135
1x5 155
1x5 185
1x3 225
1x1 245
1x1 265
1x1 275
1x1 295
1x1 305 Baseline PR
Bodyweight Dips
3x8
1x7
1x5
Wide Grip BB Rows
3x10 185 -Went easy on these to save my back for deads.
BB Shrugs
3x10 295
BB Curls (Fat Gripz)
1x7 95
2x5 95
Remove FG
1x1 115 -PR of some sort.
[quote]BlackLabel wrote:
Nice job on the deads, 430 looked easy![/quote]
Thanks man, hoping for a big PR this week.
April 21- Deadlifts Magnusson/Ortmayer Test day
Deadlift
1x5 135
2x5 225
1x3 315
1x1 365
1x1 405
1x1 425
1x1 455 25 pound PR
1x0 470
I fucked up on this one. I usually take in my air before I reach for the bar, I did that but then I let a bunch go before starting the pull. When I do this properly, this makes for a ridiculous amount of pressure before I even start picking up the bar.
I tweaked my lower back a bit on this attempt so I didn’t go for another one, although I know on another day it will be there.
KB Swing
5x10
DB Row
1x10 60
1x10 80
1x11 140
Decline Situp
2x12
1x6
Seated Calf for time
2x1 minutes 2 plates and a quarter.
I am not disappointed by my results from Magnusson/Ortmayer at all, however I am not as excited as I could be had I hit that 470. I suppose a 50 pound increase in 15 weeks is nothing to bat an eye at though.
Great job on the big deadlift PR, you have definitely improved your pull markedly in a short period of time, awesome! Looks like you made the videos private, so they aren’t viewable.
[quote]mrodock wrote:
Great job on the big deadlift PR, you have definitely improved your pull markedly in a short period of time, awesome! Looks like you made the videos private, so they aren’t viewable.[/quote]
Thanks, it wasn’t on purpose, for whatever reason thats what PMB does when it uploads them, its fixed.
Yeah, I have improved my deadlift quite a bit but I still am not happy with it. The plan is to keep focusing on it till it gets to 500 (hopefully soon) and then start putting more emphasis on my squat again.
The 455 was a damn good, clean pull.
Of course you aren’t happy with it! When you get to 500 you’ll be slightly happier with it, but 600 will start calling your name. Isn’t powerlifting great!?!
So what is the plan to get to 500?
[quote]mrodock wrote:
The 455 was a damn good, clean pull.
Of course you aren’t happy with it! When you get to 500 you’ll be slightly happier with it, but 600 will start calling your name. Isn’t powerlifting great!?!
So what is the plan to get to 500?[/quote]
The plan is to incorporate some sensible deadlift variations, I think deadlifts from the mid shin and deficit deads will yield me some good results. For reps I will probably try and do something fairly similar to what I have been doings: some work sets, work up to a heavy 1,2, of 3, and a drop set.
Thats the plan for now, as everyone knows when it comes to this stuff, the plan is always changing.
April 23- RE Upper
Standing Press
2x8 130
1x7 130 -Didn’t attempt 8th rep, it wasn’t there, next week.
DB Bench
3x10 85’s -PR of some sort I am sure.
Neutral Grip Chin Ups
5xFailure
Plate Loaded Pulldown
3x10 2 Plates, 1 Quarter
BB Skulls to Chin
1x10 105
1x7 105
1x8 105
Hammer Curls
5x10 45’s
DB Lateral Raises
1x25 20’s
2x20 20’s
I am slowly upping my overall training volume, I have gained about 10 pounds in the past month or two, feeling good.
[quote]VikingsAD28 wrote:
[quote]mrodock wrote:
The 455 was a damn good, clean pull.
Of course you aren’t happy with it! When you get to 500 you’ll be slightly happier with it, but 600 will start calling your name. Isn’t powerlifting great!?!
So what is the plan to get to 500?[/quote]
The plan is to incorporate some sensible deadlift variations, I think deadlifts from the mid shin and deficit deads will yield me some good results. For reps I will probably try and do something fairly similar to what I have been doings: some work sets, work up to a heavy 1,2, of 3, and a drop set.
Thats the plan for now, as everyone knows when it comes to this stuff, the plan is always changing.[/quote]
Best of luck, I think deficit deads are a very under-utilized fantastic exercise.
April 24th- Squats
I haven’t back squatted in roughly a month, it felt great to get back on the horse.
Back Squat
1x10 135
1x10 225
Add Belt
3x8 275
I haven’t squatted over 5 reps for a long ass time, I felt like I was about to cough up a lung after doing 8 reps. After the first set I wore my belt a notch looser than I usually do just so I could get some air. I think It will be good for me do some high(er) reps on squats, even if I have to sacrifice weight for a little while, my endurance fucking blows on this lift.
I was going to do front squats after this, but my lower back was on fire, I just didn’t feel like risking it, so I opted for leg press.
Leg Press (Total Plates)
1x10 4 Plates
1x10 6 Plates
1x10 8 Plates
1x10 10 Plates
1x9 10 Plates -I was going to grind out another rep but I felt the early signs of a tension headache coming on so I racked it.
Straight Leg Calf Raise Machine
3x20 Stack
April 26th- ME Bench
Bench Press
1x10 135
1x5 155
1x5 185
1x5 225
1x3 245
1x1 265
1x1 275
1x1 295
1x10 225 -Plus 2 Rep PR, just wanted to do this for the hell of it, not too hard.
Dips
2x8 BW
1x5 BW
1x1 BW +45
Wide Grip BB Rows
3x10 205
BB Shrugs (Straps)
3x10 315
Fat Gripz BB Curls
1x10 95
1x5 95
1x4 95
Remove FG
1x1 125 -Cheated as hell.
April 28th- Deadlifts
Pretty decent day, used some boxes that my gym has that look like they are actually made to deadlift off of, but people usually use them for calf raises or hippity hops. These boxes set the bar about 6 inches below my knee cap, which is a tough spot for me. I forgot to take any videos, I will get one next week to show the height.
I also tried power cleans from the floor for the first time ever. Last time I did any kind of clean I weighed 195, doing shitty hang cleans in weight training class at 17, I think the best I ever did was something like 165.
Deadlift Off Boxes, Mid Shin
4x4 315
1x2 365
1x2 405 -This set felt really heavy from this height.
“Power Cleans”- I put this in quotes because my form is so awful that its difficult to put that name on them.
1x5 135
1x3 155
1x1 175
1x1 205 -I ended up reverse curling the last few inches to lock it out. Hey the worse the form is on cleans, the more impressive the weight is, right?
DB Rows
1x10 60
1x10 100
1x15 140 PR plus 2 reps
Seated Calf Raise
1x10 2 plates
1x10 3 plates
3x10 4 plates
