Do you prefer the trap bar to straight bar when doing DLs? I've tried the trap bar (actually, a couple of different ones) on a few occasions, but I don't like the feel. Maybe it's something that needs a while to feel comfortable with?
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Do you prefer the trap bar to straight bar when doing DLs? I've tried the trap bar (actually, a couple of different ones) on a few occasions, but I don't like the feel. Maybe it's something that needs a while to feel comfortable with?
I like both kinds of deadlifts a ton, so yes. I just haven't really done trap bar deadlifts in a while. I also feel like they will help my squat more, since I don't really squat with powerlifter form.
Between these snow storms and the move I just made I haven't had ready access to the Internet/a computer as I normally do. I have been working out though, even if off schedule a little bit. I'm back on a normal track now though. Here's the last couple I missed posting:
A1 Dips
BWx5
+32kgx3
+64kg(~140lbs)x3,3,2,2 - 10
A2 Chinups
BWx5
+70x3,3,2,2 - 10
A3 Ankle Mobility
B1 Single Arm Overhead Press
70x6,6,5,4,4 - 25
B2 CNG Pulldowns
#16.5x6,6,5,4,4 - 25
B3 Active HF Lunge
C1 DB Overhead Extension
95x6,6,5,5,3 - 25
C2 Hammer Curl
40sx6,6,5,5,3 - 25
C3 Quadruped Squat
Everything felt pretty solid really. I was surprised too because my diet has been more erratic than normal with being trapped in, my power going out and losing some food, and the move I just made. Dips felt pretty good considering the Jerry-rigged setup at my gym. I feel much better using the more stable setup at UMD.
A1 Trap Bar DL
300x5
390x3
470x3,3,2,2 - 10
B1 Zercher Reverse Lunge
195x6,6,6,5,2 - 25
B2 Palloff Press
#8.5x6,6,6,5,2 - 25
B3 Supine No Money
Redx4x15
C1 BB Calf Raise
185x6
205x6
225x6
235x6
C2 Decline Situps
+45x3x15
C3 Wall Slides
3x15
Also a pretty good workout. Trap bar feels great; I'm really coming to like it more and more. The only problem is I'm running out of room on it. The ends of the bar can only support so many plates, and it's getting filled up, heh. Oh well, I'll figure it out. I also rigged up a setup to do BB calf raises, which I like much better than that singe leg calf raise.
A1 Dips
BWx5
+32kgx3
+64kg(~140lbs)x3,3,2,2 - 10
A2 Chinups
BWx5
+70x3,3,2,2 - 10
A3 Ankle Mobility
B1 Single Arm Overhead Press
70x6,6,5,4,4 - 25
B2 CNG Pulldowns
#16.5x6,6,5,4,4 - 25
B3 Active HF Lunge
C1 DB Overhead Extension
95x6,6,5,5,3 - 25
C2 Hammer Curl
40sx6,6,5,5,3 - 25
C3 Quadruped Squat
Everything felt pretty solid really. I was surprised too because my diet has been more erratic than normal with being trapped in, my power going out and losing some food, and the move I just made. Dips felt pretty good considering the Jerry-rigged setup at my gym. I feel much better using the more stable setup at UMD.
A1 Trap Bar DL
300x5
390x3
470x3,3,2,2 - 10
B1 Zercher Reverse Lunge
195x6,6,6,5,2 - 25
B2 Palloff Press
#8.5x6,6,6,5,2 - 25
B3 Supine No Money
Redx4x15
C1 BB Calf Raise
185x6
205x6
225x6
235x6
C2 Decline Situps
+45x3x15
C3 Wall Slides
3x15
Also a pretty good workout. Trap bar feels great; I'm really coming to like it more and more. The only problem is I'm running out of room on it. The ends of the bar can only support so many plates, and it's getting filled up, heh. Oh well, I'll figure it out. I also rigged up a setup to do BB calf raises, which I like much better than that singe leg calf raise.
Got any 100 lb plates you can use?
I wish. I don't know if that would help anyway. If I'm not mistaken their diameter is the same, they are just thicker.
Depends, some 100lbs plates are thicker, others are taller and just slightly thicker than most 45's.
I did not know that! Thanks for the tidbit. They don't have 100 pound plates anywhere that I've trained.
Yeah, it really just depends on the manufacturer and their design... Just like there are lots of different types of 45lbs plates... Some of the 45lbs plates at Lexen are extra thick, but ~1/3 of their depth is hollow inside the rim, so there's been times I thought they were 100's when people had them on the bar.
Yeah, we actually have some bumper plates at my gym. I don't really use them for Olympic lifting, but they are good for deadlifts. Not because I bounce it, but I just use one pair of those in conjunction with our octagonal 45s. I hate them because sometimes on the way down you set down the weight such that it lands on the corner of one of the plates and rolls away from you as you start to pull up, which is potentially rough on the back.
A1 Incline Bench
135x5
200x10,7,6,5,5,4 - 35
A2 TBar Row
135x5
180x10,7,6,6,5,4 - 36
A3 Dorsiflexed Mobility
B1 NG Bench
65sx15,13,12 - 40
B2 Single Arm Seated Row
#7x20,17,13 - 50
B3 Quadruped Squat
C1 DB Skulls
25sx16,14,10 - 40
C2 BB Curls
50x17,13,11 - 41
C3 Active RF Lunge
Light workouts make me feel like a vagina (No offense ladies). It seems like I should never fatigue using 65 pound dumbbells on a pressing movement, heh. Anyway, I know these kind of workouts are good for me sometimes, and they do give me a pump like a mofo, which feels pleasant if nothing else.
Back to some heavy lifting this week. Thank God. That high rep stuff is worse than yanking out the hairs on my balls one by one.
A1 Incline Press
135x5
205x3
245x3,2,1,1,1 - 8
A2 TBar Row
135x5
180x3
215x3,3,2,2 - 10
A3 Dorsiflexed Ankle Mobility
B1 NG Bench Press
100sx5,4,4,4,3 - 20
B2 Single Arm Seated Row
#10x6,6,6,5,2
B3 Quadruped Squats
C1 DB Skullcrusher
40sx6,6,5,5,3
C2 BB Curl
90x6,6,5,5,3
C3 Active RF Lunge
Finally getting to some weights where I'm going to have to forgo increasing the weight next heavy workout. I will keep the incline press and NG bench press the same next time around and work on getting in more volume at the same intensity. I'm pleasantly surprised that I'm doing as well as I am with some of these weights. I think I might be at an all time strength high, at least with some lifts, at the moment. I'll have to test some maxes in the not too distant future.
A1 Incline Press
135x5
205x3
245x3,2,1,1,1 - 8
A2 TBar Row
135x5
180x3
215x3,3,2,2 - 10
A3 Dorsiflexed Ankle Mobility
B1 NG Bench Press
100sx5,4,4,4,3 - 20
B2 Single Arm Seated Row
#10x6,6,6,5,2
B3 Quadruped Squats
C1 DB Skullcrusher
40sx6,6,5,5,3
C2 BB Curl
90x6,6,5,5,3
C3 Active RF Lunge
Finally getting to some weights where I'm going to have to forgo increasing the weight next heavy workout. I will keep the incline press and NG bench press the same next time around and work on getting in more volume at the same intensity. I'm pleasantly surprised that I'm doing as well as I am with some of these weights. I think I might be at an all time strength high, at least with some lifts, at the moment. I'll have to test some maxes in the not too distant future.
The last two workouts...
A1 Front Squat
135x5
205x3
255x3,3,3,1 - 10
A2 Bent Thoracic Spine Mobilization
B1 Squat Press
790x6,6,6,5,2 - 25
B2 Hanging Knee Raise
BWx8,7,6,5,4 - 30
B3 Cable External Rotations
#3x14,14,14,12
C1 Seated Calf Raise
130x6,6,6,7 - 25
C2 Kettlebell Crawls
(2x16kg)x1way,1way,1way
C3 Wall Slides
16,16,16
Then today...
A1 Dips
BWx5
+70x3
+145x3,3,3,1 - 10
A2 Chinups
BWx5
+80x3,3,3,2 - 11
A3 Dorsiflexed Ankle Mobilization
B1 Single Arm Overhead Press
75x5,4,4,3,3 - 19
B2 CNG Pulldowns
#17x6,6,5,5,3 - 25
B3 Active Hip Flexor Lunge
C1 DB Overhead Extensions
100x4,4,4,4,4 - 20
C2 DB Hammer Curls
45sx5,4,4,4,4 - 21
C3 Quadruped Squats
Good workouts really. Front squats still feeling strong. I'll move to 265 next week. Knee continues to feel good with the squats. It's maybe a tiny bit sore at the end of the workout, but really minor, and it doesn't linger. Squat press felt pretty good too. I'll be raising that as well.
Dips were also solid, and chinups as well. The overhead press and arm stuff felt a little weaker, but part of that is because I was forced to, percentage wise, make a bigger jump than I needed. That's why the volume is a bit lower too.
A1 Front Squat
135x5
205x3
255x3,3,3,1 - 10
A2 Bent Thoracic Spine Mobilization
B1 Squat Press
790x6,6,6,5,2 - 25
B2 Hanging Knee Raise
BWx8,7,6,5,4 - 30
B3 Cable External Rotations
#3x14,14,14,12
C1 Seated Calf Raise
130x6,6,6,7 - 25
C2 Kettlebell Crawls
(2x16kg)x1way,1way,1way
C3 Wall Slides
16,16,16
Then today...
A1 Dips
BWx5
+70x3
+145x3,3,3,1 - 10
A2 Chinups
BWx5
+80x3,3,3,2 - 11
A3 Dorsiflexed Ankle Mobilization
B1 Single Arm Overhead Press
75x5,4,4,3,3 - 19
B2 CNG Pulldowns
#17x6,6,5,5,3 - 25
B3 Active Hip Flexor Lunge
C1 DB Overhead Extensions
100x4,4,4,4,4 - 20
C2 DB Hammer Curls
45sx5,4,4,4,4 - 21
C3 Quadruped Squats
Good workouts really. Front squats still feeling strong. I'll move to 265 next week. Knee continues to feel good with the squats. It's maybe a tiny bit sore at the end of the workout, but really minor, and it doesn't linger. Squat press felt pretty good too. I'll be raising that as well.
Dips were also solid, and chinups as well. The overhead press and arm stuff felt a little weaker, but part of that is because I was forced to, percentage wise, make a bigger jump than I needed. That's why the volume is a bit lower too.
A1 Trap Bar Deadlift
210x5
390x3
480x3,2,1,1,1 - 8
A2 Quadruped Rotations
B1 Zercher Reverse Lunge
205x6,6,6,5,2 - 25
B2 Palloff Press
#9x6,6,6,5,2 - 25
B3 Supine No Money
C1 BB Calf Raise
245x6,6,6,7 - 25
C2 Decline Overhead Situps
55x12,12,12
C3 Wall Slides
16,16,16
Not a bad workout. I felt a little tired going into it, but woke up a lot once I started warming up. Actually did a good bit of SMR before the start of it too, which felt nice. Deadlifts felt pretty strong. Actually, my limiting factor seemed to be grip. I may have to start doing some direct grip work again. Farmer's walk handles here I come once it warms up and I can use our outside area some more.
210x5
390x3
480x3,2,1,1,1 - 8
A2 Quadruped Rotations
B1 Zercher Reverse Lunge
205x6,6,6,5,2 - 25
B2 Palloff Press
#9x6,6,6,5,2 - 25
B3 Supine No Money
C1 BB Calf Raise
245x6,6,6,7 - 25
C2 Decline Overhead Situps
55x12,12,12
C3 Wall Slides
16,16,16
Not a bad workout. I felt a little tired going into it, but woke up a lot once I started warming up. Actually did a good bit of SMR before the start of it too, which felt nice. Deadlifts felt pretty strong. Actually, my limiting factor seemed to be grip. I may have to start doing some direct grip work again. Farmer's walk handles here I come once it warms up and I can use our outside area some more.
thesaurus123
Registered
lol nice.
thesaurus123
Registered
where can u get the 100 pound plates btw?
Probably elitefts.com or some similar site. I dunno.
A1 Incline Press
135x5
185x3
225x6,4,4,4,4,3 - 25
A2 TBar Row
135x5
180x3
205x6,6,5,5,3 - 25
A3 Dorsiflexed Ankle Mobilization
B1 NG Bench Press
85/90x10,8,7,7 - 32
B2 Single Arm Seated Row
#8.5x10,10,8,7 - 35
B3 Hip Pendulums
C1 DB Skulls
35x10,8,7,6 - 31
C2 BB Curl
85x10,8,7,6 - 31
C3 Overhead Squats
Decent workout, but nothing ground breaking. On the humorous side, it was pointed out to me by a classmate of mine that was working out at the same time that I was using different weight dumbbells on the NG bench press. I had an 85 in one hand and a 90 in the other. I guess I use 2x90 next time, haha. My shoulders are actually pretty sore today, and they don't get sore much; feels nice.
A1 Incline Press
135x5
185x3
225x6,4,4,4,4,3 - 25
A2 TBar Row
135x5
180x3
205x6,6,5,5,3 - 25
A3 Dorsiflexed Ankle Mobilization
B1 NG Bench Press
85/90x10,8,7,7 - 32
B2 Single Arm Seated Row
#8.5x10,10,8,7 - 35
B3 Hip Pendulums
C1 DB Skulls
35x10,8,7,6 - 31
C2 BB Curl
85x10,8,7,6 - 31
C3 Overhead Squats
Decent workout, but nothing ground breaking. On the humorous side, it was pointed out to me by a classmate of mine that was working out at the same time that I was using different weight dumbbells on the NG bench press. I had an 85 in one hand and a 90 in the other. I guess I use 2x90 next time, haha. My shoulders are actually pretty sore today, and they don't get sore much; feels nice.
A1 Front Squat
135x5
185x3
235x6,6,6,5,2 - 25
A2 Bent Thoracic Spine Rotations
B1 Squat Press
670x12,11,10,2 - 35
B2 Hanging Pikeup
BWx8,8,6 - 24
B3 Cable External Rotations
#3x15,15,15
C1 Seated Calf Raise
120x12,12,11 - 35
C2 Wall Slides
16,16
No big comments here. Front squats continue to feel pretty strong. I'm anxious to see how I do in the next month or so on the heavy days.
135x5
185x3
235x6,6,6,5,2 - 25
A2 Bent Thoracic Spine Rotations
B1 Squat Press
670x12,11,10,2 - 35
B2 Hanging Pikeup
BWx8,8,6 - 24
B3 Cable External Rotations
#3x15,15,15
C1 Seated Calf Raise
120x12,12,11 - 35
C2 Wall Slides
16,16
No big comments here. Front squats continue to feel pretty strong. I'm anxious to see how I do in the next month or so on the heavy days.
Man, I slacked on posting more than I realized. I was hardly on a computer Friday-Sunday. Hiked for several hours on Saturday, my day "off," lol. Anyway, here's what I did yesterday
A1 Incline Press
135x5
205x3
245x3,2,2,1,1 - 9
A2 TBar Row
135x5
180x3
215x3,3,2,2
A3 Dorsiflexed Ankle Mobilization
B1 NG Bench Press
100sx6,5,5,4,4 - 24
B2 Seated Row Single Arm
#10.5x6,6,5,5,3 - 25
B3 Hip Pendulums
C1 DB Skulls
45sx3,3,3,2,2 - 13
C2 BB Curls
95x6,6,6,5,4 - 27
C3 Active RF Lunge
Pretty solid overall. The skulls were hard because I had to jump from 40s to 45s. Whatever, I'll stick at that weight for a bit. Did better on that neutral grip bench press than expected. Added a rep on the incline pressing.
A1 Incline Press
135x5
205x3
245x3,2,2,1,1 - 9
A2 TBar Row
135x5
180x3
215x3,3,2,2
A3 Dorsiflexed Ankle Mobilization
B1 NG Bench Press
100sx6,5,5,4,4 - 24
B2 Seated Row Single Arm
#10.5x6,6,5,5,3 - 25
B3 Hip Pendulums
C1 DB Skulls
45sx3,3,3,2,2 - 13
C2 BB Curls
95x6,6,6,5,4 - 27
C3 Active RF Lunge
Pretty solid overall. The skulls were hard because I had to jump from 40s to 45s. Whatever, I'll stick at that weight for a bit. Did better on that neutral grip bench press than expected. Added a rep on the incline pressing.
Interesting analogy... I did 3 sets of 10-12 w/ 225 on squats yesterday for one of my deload workouts, and I have to say, I'd agree... That felt like cardio.
Yeah, high rep squats suck the big one. Sets of 20 reps per leg on the lunges get my heart rate up even more than listening to Bill O'Reily try to make a cogent point. Oh, and that's a badass deload workout. Makes most gymgoers toughest workouts look like sissy crap, haha.
A1 Front Squat
135x5
225x3
265x3,3,3,1 - 10
A2 Bent Thoracic Spine Rotations
B1 Squat Press
810x6,6,6,5,2 - 25
B2 Hanging Pikeup
BWx8,8,7,6,3 - 32
B3 Cable External Rotations
#3.5x10,10,10,10
C1 Seated Calf Raise
150x6,6,6,7 - 25
C2 Static Holds
345x(5isox3)
325x(5isox3,2)
C3 Wall Slides
Good workout. Front squats felt pretty strong. I'm going for 275 next time around. Assuming I get triples on that, and I'm pretty confident I'll get at least one, I think that's a PR. I don't think I've ever front squatted more than 295 for a single. That would put me in the estimated 300+ range for sure. Also, I'm stopping at 3 regardless. I feel like I had 4-5 reps in me, but I'm trying to maintain a pretty solid rate of speed on the concentric.
A1 Dips
BWx5
+70x3
+155x3,3,2,2 - 10
A2 Chinups
BWx5
+90x3,3,3,2 - 11
A3 Ankle Mobilization
B1 Single Arm Overhead Press
75x5,5,4,3,3 - 20
B2 CNG Pulldowns
#17.5(~260)x6,5,5,4,4 - 24
B3 Hip Pendulums/Ankle Circles
C1 DB Overhead Extension
100x6,5,4,5,4 - 24
C2 DB Hammer Curls
45sx5,5,5,4,4 - 23
C3 Quadruped Squats
Another good workout. I've been having a lot of them lately. Ceasing to work in the mornings was my best decision ever. I think good sleep, a solid training program to manage fatigue appropriately, and my pretty darned consistent diet have been treating me well. I've actually got some compliments lately from other trainers and clients. I need to test some maxes on things, but I think this is the strongest I've ever been in a variety of lifts. That's definitely my best dipping to date.
BWx5
+70x3
+155x3,3,2,2 - 10
A2 Chinups
BWx5
+90x3,3,3,2 - 11
A3 Ankle Mobilization
B1 Single Arm Overhead Press
75x5,5,4,3,3 - 20
B2 CNG Pulldowns
#17.5(~260)x6,5,5,4,4 - 24
B3 Hip Pendulums/Ankle Circles
C1 DB Overhead Extension
100x6,5,4,5,4 - 24
C2 DB Hammer Curls
45sx5,5,5,4,4 - 23
C3 Quadruped Squats
Another good workout. I've been having a lot of them lately. Ceasing to work in the mornings was my best decision ever. I think good sleep, a solid training program to manage fatigue appropriately, and my pretty darned consistent diet have been treating me well. I've actually got some compliments lately from other trainers and clients. I need to test some maxes on things, but I think this is the strongest I've ever been in a variety of lifts. That's definitely my best dipping to date.
I'm going to post a diet sample here too. It varies slightly from day to day, but a lot of the meals repeat, and the replacements are reasonably similar in terms of calories/macros. So, some variation, but the general idea is there:
Meal1
3 small potatoes, 3 large eggs, 80g spinach, 1/2oz cheese, 1 medium orange, 4 fish oil caps
Meal2
2/3 cup quinoa, 1 salmon burger, 1/3 package frozen broccoli, 2oz nonfat yogurt
Meal3
1.5 slices whole wheat pita & hummus, 1 cup low fat cottage cheese, 1/3 cucumber, 1 medium pear
Meal4 - Periworkout
60g waxy maize, 20g dextrose, 1 scoop whey, 8g BCAA, 5g creatine
Meal5
2/3 cup brown rice, 4oz chicken breast, 1/3 package frozen peas
Meal6
125g mixed berries, 80g spinach, 80g oats, 1 scoop casein, 2oz nonfat yogurt
Meal7
3tbsp peanut butter, 1tbsp olive oil, 1/2 scoop casein, 4 fish oil caps
Calories: 4067
Protein: 249g
Carbs: 512g (55g fiber)
Fats: 119g
I did a small amount of estimating, like the 8oz of potato I entered into the calculator. I should weigh them out and actually see what it is. Anyway, that's about where it stands right now. I think I might try to take down the protein slightly and the carbohydrate/fat up a bit. That's more than enough protein. The split is something like 50% carbs, 25% protein, 25% fat right now.
Meal1
3 small potatoes, 3 large eggs, 80g spinach, 1/2oz cheese, 1 medium orange, 4 fish oil caps
Meal2
2/3 cup quinoa, 1 salmon burger, 1/3 package frozen broccoli, 2oz nonfat yogurt
Meal3
1.5 slices whole wheat pita & hummus, 1 cup low fat cottage cheese, 1/3 cucumber, 1 medium pear
Meal4 - Periworkout
60g waxy maize, 20g dextrose, 1 scoop whey, 8g BCAA, 5g creatine
Meal5
2/3 cup brown rice, 4oz chicken breast, 1/3 package frozen peas
Meal6
125g mixed berries, 80g spinach, 80g oats, 1 scoop casein, 2oz nonfat yogurt
Meal7
3tbsp peanut butter, 1tbsp olive oil, 1/2 scoop casein, 4 fish oil caps
Calories: 4067
Protein: 249g
Carbs: 512g (55g fiber)
Fats: 119g
I did a small amount of estimating, like the 8oz of potato I entered into the calculator. I should weigh them out and actually see what it is. Anyway, that's about where it stands right now. I think I might try to take down the protein slightly and the carbohydrate/fat up a bit. That's more than enough protein. The split is something like 50% carbs, 25% protein, 25% fat right now.
Got lazy on my updates. One week I was in Chicago most of the week, and I took the opportunity to deload. I lifted only twice that week, one a very low volume workout at my friend's place in Chi town. I also did some cardio/conditioning work once and a lot of walking around as always just to keep moving.
Back in the saddle this past week. I'll post up my workout tomorrow. Today I had volleyball class and followed it up with some intervals on the rowing machine. Fun stuff.
Back in the saddle this past week. I'll post up my workout tomorrow. Today I had volleyball class and followed it up with some intervals on the rowing machine. Fun stuff.
A1 Bench Press
135x5
225x3
275x3,3,2,2 - 10
A2 Bent Rows
135x5
225x3
255x3
265x3,3,3 - 12
A3 Dorsiflexed Ankle Mobility
B1 Incline Dumbbell Press
85sx6
90sx6,5,4,4 - 25
B2 Hammer Strength High Row
300x6
310x6
320x5,5,3 - 25
B3 Hip Pendulums
C1 EZ Skulls
100x6
110x6,5,5,3 - 25
C2 Alternating Dumbbell Curls
45sx6,6,5,5,3 - 25
C3 Quadruped Squats
Kickass workout today. Everything felt on point pretty much. I guarantee I had another 5 to 10 pounds on the bench if not a little more. That's the best it's ever felt at that weight for sure. Bent rows just felt easy the whole way. I did a little extra volume. I kept starting too light on stuff and then having to take things up a notch to challenge myself. I'll probably be taking virtually everything up next time. If I get 280 next time on the bench that'll be a PR. Also, last time I did 275x3 it was slow as a motherfucker on the last rep. This was still fairly quick, and I had at least one more in me, but I'm still trying to keep with maximum acceleration.
135x5
225x3
275x3,3,2,2 - 10
A2 Bent Rows
135x5
225x3
255x3
265x3,3,3 - 12
A3 Dorsiflexed Ankle Mobility
B1 Incline Dumbbell Press
85sx6
90sx6,5,4,4 - 25
B2 Hammer Strength High Row
300x6
310x6
320x5,5,3 - 25
B3 Hip Pendulums
C1 EZ Skulls
100x6
110x6,5,5,3 - 25
C2 Alternating Dumbbell Curls
45sx6,6,5,5,3 - 25
C3 Quadruped Squats
Kickass workout today. Everything felt on point pretty much. I guarantee I had another 5 to 10 pounds on the bench if not a little more. That's the best it's ever felt at that weight for sure. Bent rows just felt easy the whole way. I did a little extra volume. I kept starting too light on stuff and then having to take things up a notch to challenge myself. I'll probably be taking virtually everything up next time. If I get 280 next time on the bench that'll be a PR. Also, last time I did 275x3 it was slow as a motherfucker on the last rep. This was still fairly quick, and I had at least one more in me, but I'm still trying to keep with maximum acceleration.
Haven't done them too recently. I've been working out at the university gym most. They only have 100s, and in order to go above that at the gym where I work I normally wrap chain around my arm. So, I would be doing 20+ reps with the 100s.
Here are my last two workouts:
A1 Squat
135x5
225x3
275x1
315x3
325x3,2,2 - 10
A2 Wall Slides
B1 BB Bulgarian Squat
135x6
155x6
165x6
175x5,5 - 28
B2 Cable External Rotations
C1 Calf Raise Machine
200x7,7,6,6 - 26
C2 Hanging Knee Raise
+15x8,8,8
Excellent workout. Everything felt light. 315 never felt so light on my back. Even with 325 I felt like I had more reps in me, I was just trying to keep my speed high. I will be using 335 next time. I haven't really done many barbell Bulgarian squats either. I started timid, but got more comfortable and went up in weight. I will use 185 next time on these as well.
A1 Military Press
95x5
135x5
165x3
175x3,2,3 - 11
A2 Pullup
BWx5
+50x3
+60x3,2,2 - 10
A3 Ankle Mobilization
B1 Dips
+125x5,4,5,4,4,3 - 25
B2 Hammer Strength Pulldowns Supinated
250x6,6,5,5,3 - 25
B3 Hip Pendulums
C1 VBar Pushdown
#12x6
#14x6
Switch to rope #14x5
Switch to heavier stack #10.5x5,5 - 27
C2 Cable Curl
#12x6
#13x6,6,5,5 - 28
C3 Quadruped Squats
Military press felt great. 175x3 is a tie for a PR, but this was much easier. I had some in the tank for sure. Last time I did 175x3 it was BARELY. This time I could've probably done 175 for 5 if I went to failure. I was surprised I did that well with dips too. I basically maintained my performance from the peak of my last program despite the fact that before I did dips fresh, and this time I had already done military press and pullups first. I had to toy with the weights some on the arm stuff because I wanted to use different exercises. I knew I was going to max out the stack on the pushdowns, so I ended up using this other heavier stack in the end.
I can feel some serious PRs coming in the next couple of months. I'm going to get stronger and hopefully continue packing on mass. I actually got two compliments today in the gym today, and I've been getting them more lately. One guy said he was jealous of military pressing weight, and it's someone I see in there often working hard on the basic compound stuff. Then another guy came up and asked for advice to get his chest and shoulders and stuff looking like mine. I gave him a couple of quick tips: work hard, do compound movements, try to progress, and eat a shit ton of food. Then I wrote down the address to these forums for him.
Danke sir.
A1 Rack Power Clean
95x5
135x3
195x3,3,2,2 - 10
A2 Wall Slides
B1 Zercher Good Mornings
45x5
135x5
225x5
275x6
285x6,6,6 - 24
Note: Temporary substitution. I got sunburned and I didn't want to rest the bar on my sunburned shoulders yet, heh. These sucked and felt like shit, haha.
B2 Supine No Money
C1 Seated Calf Raise
160x6,6,6,6 - 24
C2 Reverse Cable Chops
#9 or 9.5x6,6,6,6 - 24
Note: I forget which weight I used and I'm too lazy to dig up my log to get it.
Not a bad workout. The sunburn pissed me off, but whateva. I lived for one workout. The power cleans are always hard. I'm definitely out of the groove. I used to be better at them. Ah well, only practice will improve them.
A1 Bench Press
135x5
185x3
225x11,9,6,5,4 - 35
A2 Bent Rows
215x12,11,9,3 - 35
A3 Dorsiflexed Mobility
B1 DB Incline Press
75sx10,9,7,7,2 - 35
B2 Hammer Strength High Row
270x12,11,9,3 - 35
B3 Hip Pendulums
Did a little arm work too, but some elbow flexor tendon is bothering me. I put a stop to it early. I think it's actually most related to the clean, when I bring them down between reps. I'm going to switch to dumbbell snatches and see if it helps. Everything else was solid. Looking forward to my heavy week next week.
135x5
185x3
225x11,9,6,5,4 - 35
A2 Bent Rows
215x12,11,9,3 - 35
A3 Dorsiflexed Mobility
B1 DB Incline Press
75sx10,9,7,7,2 - 35
B2 Hammer Strength High Row
270x12,11,9,3 - 35
B3 Hip Pendulums
Did a little arm work too, but some elbow flexor tendon is bothering me. I put a stop to it early. I think it's actually most related to the clean, when I bring them down between reps. I'm going to switch to dumbbell snatches and see if it helps. Everything else was solid. Looking forward to my heavy week next week.
Haven't tested recently. They won't be much higher now. In the next couple months I expect to be hitting more PRs.
