Should have been 95% deadlift day but I took it kind of easy because I could tell my back is still a little messed up.
Deadlift 225x1 315x1 365x2
Hack Squat 304x7 394x8 394x7
Standing Calf Raise 235x9,8,7
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Should have been 95% deadlift day but I took it kind of easy because I could tell my back is still a little messed up.
Deadlift 225x1 315x1 365x2
Hack Squat 304x7 394x8 394x7
Standing Calf Raise 235x9,8,7
Wore my belt today for Mil Press. Seemed to help a bit.
Military Press 95x5 135x2 150x2 150x2+push press 135x4
Flat Dumbbell Press 65x4 90x6 90x4
Supinated Lat Pulldown 165x3 210x7 210x4
Deload day
Squat 135x6 225x4 245x8 245x10
Seated Ham Curl 115x10 115x7
Standing Calf Raise 195x11,9,7
Another deload day
Bench Press 135x5 175x5 175x8
Supinated Lat Pulldown 165x8 165x8+5
Dumbbell Lateral Raises 30x10 30x10
Face Pulls (single pulley) 55x4+70x5 70x12
Lots of volume for a deload, IMO :)
Maybe.Quote:
Originally Posted by Talo
Would have done some hack squats but the machine was out of order.
Deadlift 135x3 225x5 225x5
Seated Ham Curl 120x8 120x8
Standing Calf Raise 195x9(3)
62 reps on deload day , but I guess you know what to do.
I kinda just make it up as I go along. It had been a few days since I lifted because of Good Friday so I had more energy than normal. I know what you mean though. If I was feeling really burnt out I would do hardly anything during a deload.Quote:
Originally Posted by Talo
Last deload workout.
Military Press 95x4 115x5 115x8
Flat Dumbbell Press 60x8 70x10
Supinated Lat Pulldown 165x8 165x11
Hacks seem strong compared to squats.
It's only because I'm using a lever plate loaded hammer strength hack squat. I bottom the thing out but it doesn't require nearly the core strength/stability compared with a barbell squat or hack squat which is an area I need to work on. It's basically all legs but I like the machine a lot because the motion closely mimics a squat and I can drive a lot with my hips. Probably closer to a squat than a hack squat.
Quote:
Originally Posted by cog
Started a new cycle today. Realized this morning that I hadn't planned out my numbers yet so what I'm going to do for squat and deadlift is add 10lbs x% and just add 5lbs to all my lifts for mil press and bench press. Probably doesn't make sense but I'll see how it works.
75% Squat 185x6 245x3 290x6(2)
Seated Ham Curl 115x4 140x6 140x5
Standing Calf Raise 255x7 255x6 255x6
Bench Press 135x6 165x3 195x10 195x8
Supinated Lat Pulldown 165x4 210x5 210x5+195x3
Dumbbell Lateral Raises 30x10 35x7 35x6
Deadlift day 75% no belt. Felt like I could have pulled a PR today. Maybe after I go through this cycle after the deload week I'll do some max testing.
Deadlift 225x3 275x1 315x6 315x6
Hack Squat 324x6 414x5
Standing Calf Raise 235x9,8,7
There was an accident on the 401 so my workout got cut short.
Military Press 95x6 120x7 120x7+1
Supinated Lat Pulldown 165x3 225x2+210x3+195x3+180x3
From the article I posted I know that I have a long torso but my arms are relatively short compared to my torso. I also have short thighs so my starting deadlift position needs to be lower to create better leverage and utilize my legs more.
Had a short workout today but it went well. 85% Squat
Squat 225x3 275x3 330x6 330x3
Calf Raises 235x10 255x7 255x5
Bench Press 135x6 185x3 220x5 220x5
Supinated Lat Pulldown 165x3 225x4 210x6 210x4
Dumbbell Laterals 30x6 35x8 35x7
Deadlift 225x3 275x2 315x1 355x4
Hack Squat 324x5 414x6
Standing Calf Raise 255x8,7,6
No work or gym today. Bored out of my mind so I'm pricing out gym equipment for when I eventually get a house and hopefully setup a home gym. Even if I don't I just like looking at gym equipment.
Found a good place in Toronto called Fitness Avenue. They seem to have good prices.
Squat Rack $300
Lat Attachment for Squat Rack $80
Adjustable Bench $130
815lbs Olympic plates (rubber coated) Thinking if I bought everything all at once I could get these for ~$600
2 Olympic Dumbbells 20'' w/ collars $70 +$8 for a pair of spring collars
7' Olympic Bar (rated at 700lbs) $80
4'x6' x3/4'' rubber stall mat $40 (System Fencing - Rockwood)
Plate and Bar Holder $70
Total $1378 Plus Tax = $1557.14
Probably some other odds and ends so $1600-1700 total. Not bad for what I think would be a nice little setup.
85% military press today. The gym got a new cable setup which is really smooth and nice to use. Only issue I had was when I tried to use 220 on lat pulldowns and realized that the new handles are up too high for me to lock in my legs and the weight weighs more than me. May have to focus on body weight lat pulldowns and then eventually switch to weighted pullups.
Military Press 115x3 140x4 140x3+140pp x3
Flat Dumbbell Press 65x6 90x6 90x5
Supinated Lat Pulldown 160x6 220x5 200x7
Got sick the end of last weekend and it's kind of carried over through the week. Plus I had a fair amount of work to get done so I decided it would be best to take this past week off from the gym.
My body should be amped and ready to go so If all goes as planned I want to do some max testing. I'm hoping to get 420 deadlift, 405 squat, 275 bench (1100 total) and 160 strict press.
Well, today's workout kind of sucked. I was hoping for a much heavier squat but looking back I was kind of setting myself up for failure because I haven't lifted close to 400lbs lately. Went right down to the uprights on my first attempt at 365...and stayed there. Got it the second time but had to go down really slow and didn't go quite to parallel. Didn't even bother trying 405 but I know I can do more than I did today. Traffic was brutal so I only had time for squats. Need to strengthen my core and work A LOT on speed. My body just isn't responding the way it should because I feel like I should be strong enough but the power and muscle coordination isn't there.
May go back to 5/3/1. Not sure if I have time for a WestSide program. If I want to get serious about lifting heavy I'll have to start incorporating box squats and speed days/max effort. I'll see how my other lifts go and figure it out.
I have a good idea of why I had difficulty with squats on Wednesday. I think I have an upper respiratory tract infection (URI) which combined with a little bit of seasonal allergies was causing some serious post nasal drip yesterday. I'm not 100% sure but I think there was so much mucus draining into my stomach that it was causing a lot of nausea which eventually led to vomiting. I really need to focus on getting at least 8 solid hours of sleep every night.
Should be ready to go by monday. Going to ditch the rest of the max testing because I have a good idea of what my max lifts should be. I'm going to go back to 5/3/1 with a squat, deadlift, bench and overhead press day. I really like rest-pause sets so for accessory work I'm going to incorporate a regular set followed by a 10 breath rest then another set. With DC there would be 2 rests and 3 sets total but I'm just going to do 2. 5/3/1 doesn't incorporate any speed work so I'm considering incorporating some lower weight, higher rep speed work but with accessory lifts. So instead of have a DE bench day I could just focus on speed/power with flat dumbbell press.
Are you going to use the maxes that you posted up topAre you going to do a meet this year ?Quote:
I'm hoping to get 420 deadlift, 405 squat, 275 bench (1100 total)
I'll use those as max lifts because with 5/3/1 it's based on 90% of 1RM (I may use 95%). Otherwise I probably wouldn't because those are lifts I know I could get on a good day but as we both know a lot of days are not good training days. I haven't given a lot of thought to doing a raw powerlifting meet lately. I started a new job/career the end of January so I'm focusing a lot on work. It's something I think I'd like to do but it's kind of an after thought. I mainly just lift to get bigger, stronger and to feel good. Competition is something that I only really think about if I'm looking for a challenge or if I'm lacking motivation.Quote:
Originally Posted by Talo
Right on. I'll be watching as always.
If you do decide there is one coming up in September in your area so you have lots of time to train / think about doing it. Once you do it you will love it and your numbers will grow big time after that !!
Thanks for letting me know, I appreciate it.Quote:
Originally Posted by Talo
Crunched all the numbers: 95% through to 75% (based on 95% of 1RM)
Deadlift 380,360,340,320,300
Squat 365,345,325,310,290
Bench 250,235,225,210,195
OH Press 145,135,130,120,115
Going to be training 3x/wk.
Along with standing calf raises I'm going to use a lever squat machine for accessory work on deadlift and squat days. I'm going to try and treat it similar to a box squat by bottoming out the machine then exploding out of the hole. Probably do 2-3 sets with relatively light weight and high reps focusing on speed.
On bench days accessory work will be face pulls, dumbbell lateral raises and rolling dumbbell tricep extensions (focusing on speed).
OH Press day accessory work will be flat dumbbell press (focusing on speed), supinated seated rows with the spine extended, elbows tucked close to the body, pulling more towards the waist and finish with some dumbbell bicep curls.
For the accessory exercises which are not being used to focus on speed I will do regular straight sets or finish with a rest pause style set depending on the day.
Rotation will be squat, bench, deadlift, OH press. mon, wed, fri, mon etc. Then the %'s go up. Rotation 1 75,80,85% 5x3. Rotation 2 80,85,90% 3x3, Rotation 3 75,85,95% 5,3,1. The last set of each being as many reps as possible.
Squat 3X5. Didn't have time for everything but I got my squats in so that's all that really matters.
Squat 225x4 275x1 290x5 310x5 325x5
Standing Calf Raise 255x9+3
Picked up my grippers today. I ordered the Captains of Crush Trainer and #1. I have a harder time with my left hand partially because it's my non-dominant hand and partially because the way the spring is setup it's harder to close with your left hand. I can close the trainer with both hands and am really close to getting the #1 with my right hand. The trainer is rated at 100lbs and #1 is rated at 140lbs. Crazy to think that a handful of people in the world can close the #4 rated at 365lbs.
Having some issues with my rotator cuff/bicep tendon in my left shoulder. Benching didn't go great today although I think I set my starting #'s too high for bench anyways. Only got 3 reps at 225 and needed help with the 4th rep. I'll move all my bench #'s down by 5lbs 245,230,220,205,190. Hopefully the shoulder won't cause too many problems.
Bench Press 135x3 190x5 210x5 225x3
Face Pulls 70x10 85x8 70x10
Rolling DB Tricep Extension 30x15 30x10
Lateral Raises 30x10 30x7
The shoulder can be a bitch. Try ans Get some deep tissue work done. A few treatments of that and some banded pre-hab ( diesel crew has a great video ) and your shoulders will thank you.
I'll take a look at the video. Good idea on the massage. I can reach the area so I'm going to start with some cross friction self massage followed by ice and if needed my wife's friend is a RMT so I may end up having her work on it too. I'll have to look into what coverage I have from work.Quote:
Originally Posted by Talo
Deadlift today. Again I didn't have time for everything. I may just stick do doing squat/deadlift and calf raises on leg days.
Deadlift 225x3 300x5 320x5 340x5
Standing Calf Raise 255x10+4
Overhead Press 115x5 120x5 130x5
Flat Dumbbell Press 65x12 65x10
Supinated Seated Row 120x10 120x9 120x7
Dumbbell Bicep Curls 40x8
Had a great workout today. It was short but the squats went well. 325 felt like a warm up and 345 went up without too much difficulty. 3X3 80,85,90%
Squat 225x3 275x1 310x3 325x3 345x3
Standing Calf Raise 255x10+5
Needed a bit of help with the 3rd rep at 230. Right wrist is sore and left shoulder is still bothering me so I didn't do lateral raises. I think I hurt my wrist doing face pulls but I'm not sure. It's the same one that's been bothering me for a while now off and on.
Bench Press 135x6 185x2 205x3 220x3 230x3
Face Pulls 70x10 85x12 85x10
Rolling Dumbbell Tricep Extension 35x12 35x10
My wrist has been bothering me a lot and I'm fairly sure it was from the way I was holding the rope while doing face pulls. Took all of last week off and it's feeling better but still some pain and weakness with certain movements.
Deadlift 225x3 275x2 320x3 340x3 360x3
Standing Calf Raise 255x10+5
Tried doing overhead press but it's too soon for my wrist. Hopefully it won't be an ongoing issue. Just did some other fairly light stuff that wouldn't aggravate anything. My left shoulder was bothering me during dumbbell press. Still having bicep tendon/rotator cuff issues w/ a fairly noticeable click. Going to be doing more rotator cuff and shoulder retraction work.
Supinated Seated Row 100x12 120x11 120x10 120x8
Flat Dumbbell Press 50x12 60x6
Rotator Cuff DB 5x15 5x12
you sound like your falling apart !