My Training Log

[amounirl]

Bench Deload

Facepulls and Shoulder Warmups

Bench
10x135
8x155
6x175

Jerk
10x95
8x115
6x135

30 Pull ups total from between sets

Dumbbell Bench
10x30s
10x50s
10x70s
12x80s PR!!!

Pendlay Row
3x5x135

DB JM Press
8x30s
8x40s

That's it. Nice little DB Bench PR on my bench deload, I worked out at school and people were going "holy shit!" when I was pressing the 80 lb dumbbells. So flattering. I'm pretty stoked on normal bench because 6x175 is about where I was a few months ago, and now I'm doing it for an easy deload! BW is around 200 lbs right now, feels manly. 20 rep squats tomorrow!

 

[amounirl]

20 Rep Squats: An "Easy" Deload

Squat
5x135
5x185
5x225
3x275
19x250 Miscounted :'(

Front Squat
10x135
8x155
6x170

Dumbbell Lunges
3x10x25s

I miscounted, but I'll still make gains from this. Next time I'm doing it without a belt, it's impossible to breathe with that much interabdominal pressure. Hopefully next deload week I'll try to hit 275 for 25, that way if I fall short of 25 I'll at least have 20.

Squat 19x250 - YouTube

 

[amounirl]

Overhead Press Deload

OHP
10x75
8x95
6x105

Bench (instead of pin press)
10x135
8x155
6x175

36 Chin Ups From In Between Sets

Dumbbell OHP
8x30s
10x50s

Dumbbell Upright Rows
8x30s
10x50s

Pendlay Rows
2x5x135
1x8x135

For some reason I've had really bad insomnia this past week. Especially last night, I got into bed around 9:30 and didn't fall asleep until 11:30, then I woke up at 3:45 and couldn't go back to sleep. I know it's not overtraining because I'm deloading this week, and I don't have any of the other symptoms. It's kind of shitty because it's wasting my gains and making me feel like crap. Either way, I haven't noticed any weight gain yet from the squats, though I am ridiculously sore, the reason I was expecting to have already gained is because last time I gained 2 lbs the first night right after, and then another 4 lbs within the next week. Then also I ate 5000 calories yesterday. It could just be that I'm slightly dehydrated right now, and because I haven't eaten a ton yet today, or because I hardly slept last night. BW is about 197.5.

 

[amounirl]

DLDL: Deadlift Deload

DL
5x135
5x185
10x235
8x275
6x295

Hook Grip Kroc Rows
20x70 on each side.

Easy, light day, though my legs are incredibly sore from Wendesday. I'm up to 199 though and that's before eating, I should be around 201 or 202 in about 20 minutes. My buddy said my form was perfect on the kroc rows, no kipping whatsoever, and I felt so too, probably because I chose a lighter weight. I might go for 15x100 again strict next week. I felt it a lot more in my rear delts this time, which is good because as much as I'd like to feel it mostly in my lats, my rear delts are lacking a ton. Good stuff.

 

[amounirl]

Squats

Squat
5x135
5x185
5x225
3x255
3x295
3x330
1x345
1x345

Front Squat
5x135
3x205
3x230
3x260
2x275

Unfortunately today I got to gym class at 6:00, but my teacher got stuck in traffic and got there at 6:20, so I didn't have time for all 3 singles, or my sumo stifflegs. Hopefully he won't get caught in traffic too often in the future... Either way I abridged the workout a bit, did 2 singles at 345 instead of 3, and I just did a double at 275 instead of 3 singles. My squat form was really off today compared to usual, I've got a video of my second single:

345 Squat - YouTube

 

[amounirl]

Bench

Bench
Warmups
6x3x225

35 pull ups from in between sets, 25 with 10 lbs added.

Overhead Press
3x10x95

 

[amounirl]

3-9-12: Deadlifts

Deadlift
5x135
5x185
3x225
3x275
3x315
3x365
3x405
1x435

Kroc Rows
10x75s
10x100s

435 Deadlift - YouTube

 

[joeblow12345]

Good pull.

Sent from my DROID BIONIC using EliteFitness

 

[miked8c]

Looks like an ill gym, wish I could find a place that let me DL and use chalk without getting hated on.

 

[themondtster]

3-9-12: Deadlifts

Deadlift
5x135
5x185
3x225
3x275
3x315
3x365
3x405
1x435

Kroc Rows
10x75s
10x100s

435 Deadlift - YouTube

Nice!

from my Transformer Prime