My split is
(I also do strongman workouts on tue, and agility/cardio thur)
Yesterdays workout- Legs
Working Sets 275x3/295x3/315x3/325x3 last week my final working set was 315x5, but had too use box too get paralell, didnt use a box this time and was able to achieve paralell. Good workout
Seated calf raises supersetted with calf raises on leg presses. 2x15 each
Pushing a small truck back and forth in between stations, hitting a tire with a sledgehammer for 10/8/6/4/2, and doing power cleans with a duffle bag with 50 lbs in it
Todays strongman workout was tough! great for legs and whole body.
Bench, warmup with 135x8 (was pretty warmed up from strong man already)
Working sets- 225x5/235x5/245x5/255x5
Incline DB press- 70x10/80x9/85x12 (i was pissed off during this set cause some of the guys were being douches)
Tricep kickbacks supersetted with pushups
30x10 with plyo pushups (clapping pushups without the clap) then 30 pushups followed with 35x10
Last night, ran about 3 miles at an easy pace. Ridiculous back pump / pain during the whole run, sucked but still ran anyways.
Today did agility/cardio before workout. it was circuit training for a length of about 40-50 yards (just the length of a building we didnt use markers.
Did the circuit 3 times. The circuit consisted of pulling a sled backwards to the first station, running back to where i started, picking up 2 fifty pound kettle bells and running back to the sled. Then I added a 45 pound plate to the said empty sled, pull it to the next station, run back for the kettles bells, etc etc. at the end the sled had 45, 35, 25 pound plates on it. Then we turned it around with all the weight pull back to the next station and deload weight and finished with no weight. Like I said we did this circuit 3 times. Pretty intense and had another back pump which sucked. Totally burned my quads. Great workout. (sorry if none of that made sense, if you need i can elaborate)
Then I went to the gym for a hardcore shoulder workout.
Shoulder DB press for dat strength yo!!
WU- 30x10 , 40x10
WS- 75x10, 80x10 (did one forced rep at the end so really 9 3/4 reps), then 85x8(PR)
DB One arm upright rows, to hit the side and front delts
30x12, 35x12, 40x12
Rear delt machine(just went down to the next set and thats how the weights were set up)
70x15, 85x15, 100x15
Here we destroyed our shoulders with the final part of FST-7 training, look it up on the bodybuilding site (since i cant post links yet) Basically you do 7 sets of an isolation exercise to burnout your muscle. We decided to finish out with front raises at kind of an angle to hit all the deltoids, basically front raises but doing them diagonally to your body. I also switched it up between plates and dbs so that way my other workout partner could use the same weight, let me tell ya, it adds a whole diff dimension with the different kind of gravity
Skull crushers with 15lb EZ curl bar
WS 85x12, 95x12, 105x6(this is where i started sucking haha) 115x4
WS-165x8 , 185x6 , 195x5
Great workout, always keeping it intense, love my training partners cause its always a competition to get bigger and stronger than one another. Pretty excited for back, also havent deadlifted for 3 weeks, so we will see where im at in that. Also going to be doing some track work tomorrow for cardio, going to do 400x8 doing one lap for time, then walk a lap, and trying to match the time of the previous lap. etc etc, that will give me 4 miles of cardio work and building up my leg endurance. Another note, also cant wait to squat monday because I was watching some of the other gym douches only going down like 4 inches with weight i use to go parallel. Sorry for the long post Im just still jacked up on endorphins and have alot to write here. HAHA time to get more protein in my system
Warm up sets, 135x6,135x6, 225x6, 295x3
Working sets, 315x3, 345x3, 355x3, 365x3, 385x3
Really worked on my form and really focused on it today. First time ive deadlifted in 3 weeks. Focused on shooting the hips more and keeping my back straight throughout the movement. Felt more powerful today. If you watch my vid on youtube you can see how aweful my form was back then. Since then i been practicing without weight, just humping the air. Sounds funny but it worked for me. Feeling great
One arm standing DB rows
75x12, 80x10, 85x8
Close grip pulldowns with Vbar
60x12, 70x12, 80x10, 90x5 (dont know why this felt a whole lot heavier then the 80)
Here in the next month or so Im going to start phasing out the bodybuilding movements and start doing more powerlifting accessory movements. My goals are (AT LEAST):
315 Bench press
All by august, and I think that is acheiveable at 190 pounds, or even 185 if i cut down. I want to compete in august and these are the minimum weights I want. The higher goals are
Warm ups (always do warmups with a box too get a feel how low i need to go, cause I havent always squatted low, i just thought i was)
135x2 way below parallel (hate being tall sometimes i feel like im 6 ft tall when i go ATG) 135x6 2 inches below parallel, 225x6 about 1 inch below parallel
275x5/ 285x5 / 295x5 / 315x5 / 335x4 (PR) (my last two reps were about an inch above parallel, sucked cause I was tired and I shouldnt have gone for the fourth but thats where you grow. STILL WORKED HARD!!!!
Did 1 farmers walk with 100 lb DBS down and back would be about 50 ft down and 50 ft back
3x15 on leg press with 4/6/8 plates on each side on the last rep held for 10 secs
Today I started the day off with some hardcore strongman training. 10/8/6/4/2 circuit training with 3 stations. The first station was 40 lb DB snatches. Next I did a clean with a big ass tire, followed by a burpee off of the tire. The last station was using a sledgehammer and hitting it with each arm for the set amount of reps. After that I did 3x15 each arm, of hitting a standing tire with a lighter sledgehammer, kinda how you would swing a baseball bat. (hopefully that gives you the right imagery. It wasnt as high as you would swing a baseball bat, it was about between the chest and stomach are right above the mid section)
WU- 135x8 205x3
WS- 225x5/235x5/245x4/255x4/275x2(my last rep was a forced rep, needed a little help about halfway through)/ 285x1 with little help (still busting my balls here)
Incline DB press
75x6/80x10/80x8 (the gym I was at today only had DBs that went up too 80) (yes my weight went down some but not by much, will do better next week!!)
Pushups with weight
25x20/35x15/ 35x10 drop set too 25x10
Reverse BB curls 60x10
Regular standing BB curls 70x10
DB preacher curls 55x8 each arm
Now its time to recover and eat me up ALOT of proteins. Rest day tomorrow although I will probably do some cardio tonight and tomorrow. Lets keep working show them haters whats up. Now Im just talking to myself but thats ok.
Strong man, Did tire flips with a thicker tire than normal, dont know the exact weight. 5,4,3,2,1
Then did lunges with a body bag thing.. it was ~25 pounds.. 25 yards down and back
Then did 10,8,6,4,2 with the following
50 lb duffel bag cleans, then raises with a 50 pound kettle bell (starting between your legs and using hip thrust to push it up)
The whole thing was a circuit so it went 5 tire flips, lunges, then 10 cleans, then 10 kettle bell raises.. then 4, lunges, 8, and 8.. etc
Was pretty intense
Next was chest.. was gonna deload but i was feeling really strong today
WU- without rack 135x10 (very slow controlled reps)
WS- with rack 135x10, 225x6, 245x4, 255x2, 265x2, 275x2
Then I did pauses with regular bench press (negative then 1 sec pause at bottom)
Then I decided to crush my biceps cause I was pissed
BB curls superset with reverse curls with dropset added
75x5 dropset too 65x4 drop too 45x8 gave me a pretty badass pump
Preacher curls (i think with a 15 lb ez bar)
Then another drop set on the machine where you would do an seated cable row, i used a straight bar attachment, laid back and did some lying cable curls. I think its doubled because there are two different cable attached too it but im not really sure how that works so i just did the weight i could do
Then I did the Muscle Pharms method of DB rows. 1 set of 21 each arm. 7 reps with palm parallel to your body, 7 with palm facing up, and 7 palm facing down.
Decent workout. Wish I was able too pull more without straps, gotta work on that grip strength. I have decided when I get back from my annual training I will be doing Wendlers 5/3/1 http://www.muscleandstrength.com/wor...ng-system.html with that template and explanation. Time for protein.
Ok definitely making progress. Anyone reading this?! Just a full lower body workout, tomorrow will be upper. than 18 days off of weights for annual training. Will post a video of my final set, but here is my workout today.
135x5 pause sets, 225x20 breathing squats
Deadlifts sumo style
135x8, 225x6, 315x4, 335x4, 355x2, 365x2, 385x1, 405x1
All without straps. lollll good work son. if you read back to my last workout i had to use straps after 375.
Switched up the workouts so that way ill be doing Legs/chest/back/shoulders
Today I did 240x5/280x5/315x5(sucked dick was only able to get 4 barely paralell, and then took a 30 sec rest and did the last rep. Next week im starting over to get this one back on track. Sucks not lifting for 18 days. )
My assistance exercises were
Donkey db raises,
35x10, 40x12, 50x12
Then Calf raises on the leg press 3x20, with 3 plates each side.
Been awhile since I last posted but here we are again back on leg day. Took the hiatus cause of terrible lifts and just had lots of personal stuff going on. took last week off and did a deload the week before.
Squats-135x6, 225x5, 245x5, 265x5, 295x3, 315x1, 325x1, 335x1/2 (failed and couldnt make it out of the whole, spotter had to help me)
135x6 135x6 225x5 275x4 315x4 345x2 365x2 375x2 385x2 395x1 405x1 415x1
Need to fix my form, after i got to 395 my form went out the window and my hips were lifting up before my legs.. from now on im going to start over with light weights and slowly add increments in say like 5-10 pounds a week till i get back into the heavy weights. I will focus on form as too prevent injury. To be honest I thought my form was alright but I video taped myself and i cringed. Surprised i dont have a back injury.
135x10 135x10 185x8 185x8
Pullups supersetted with inverted pullups (use a smith machine, lay on the ground, put your feet up on a chair, and pull yourself up too the bar like a pullup. body is paralell with the ground at the top of movement)
kinda demotivated to be honest, makes me so mad when i cant get it right. Ive been working so long and its just like inevetible my form goes to ****. FUARRRK