Shut Up And Skwat *Powerlifting, Wrestling, and Bad Assery

Legs[SUP]Did not do...:([/SUP]

So I was about ready to go to the gym when a snow storm hit...Unfortunately, I did nothing. So I will make up for this today. Also, some stuff went down and it stressed me out. I cheated on my diet. Is anyone else a stress eater? I have to break this habit...

Diet

Meal 1: 405/12p/49c/18f
Eclaire 315/4p/36c/18f
8oz Skim Milk 90/8p/13c

Meal 2: 550/72p/44c/6f
Fiber Cereal 210/12p/30c
2sc Whey 340/60p/14c/6f

Meal 3: 795/51p/51c/39f
Banana 105/1p/25c
4tbsn PB 380/14p/32f <----this PB has Omega 3s in it.
1/4c S. nuts 130/10p/7f
16oz Skim 180/16p/26c

Meal 4-5: 900-1100/104p/76f
16oz PR Steak 900-1100(I'm not sure)/104p/76f

Total: 2650-2900/239p/144c/139f
 
Circuit training (2 rounds)
135lbs Clean and Press; 25 lbs hanging leg raises; 50 lbs step ups

^^Exhausting. Way more exhausting than it should be. Cardio is crap.

Diet is the same as posted.
 
Chest and Back​

Warm Up
Bench-Rear delt fly
45x20 - 20x20
95x15 - 20x15
135x10 - 20x10
155x5 - 20x5

RC warm up

Bench Press
185x4x10

Super Wide Pull Ups
BWx4x10

DB Chest Press
70x4x10

DB Row
100x4x10

75 crunches
25 reverse crunches

Stretching later in the day + 1 minute plank hold

I'm coming back into it so I'm starting very light and I'll be adding 5 lbs a week to every lift.
 
Chest and Back​

Warm Up
Bench-Rear delt fly
45x20 - 20x20
95x15 - 20x15
135x10 - 20x10
155x5 - 20x5

RC warm up

Bench Press
185x4x10

Super Wide Pull Ups
BWx4x10

DB Chest Press
70x4x10

DB Row
100x4x10

75 crunches
25 reverse crunches

Stretching later in the day + 1 minute plank hold

I'm coming back into it so I'm starting very light and I'll be adding 5 lbs a week to every lift.

I'm intrigued by your rear delt flyes - how are you performing these? Seems like a lot of weight.
 
I'm intrigued by your rear delt flyes - how are you performing these? Seems like a lot of weight.

20 lbs is a lot of weight for rear delt flies? I do it sitting down on a bench and then I hinge my torso over onto my legs (my chest touching my knees) and then I raise my wrists to the ceiling. So I make a T with my arms and my torso. Hold it for a second and then release. I'm assuming if 20 lbs is a lot you must be doing some crazy variation of it lol. I go up to 50s+ on this exercise.
 
Legs​

High Bar ATG Back Squat
225x4x10 (this is actually pretty exhausting. It also hurts way more than my usual powerlifting form. I think my lungs give out before my legs do, though)

SLDL
225x4x10

I was going to do lunges, but I was so exhausted from these exercises with the volume, reps, and small rest periods. I think I'll just do some BW lunges later today when I do my abs, total of 20 reps on each leg.

Plank - BWx2x1:00
 
20 lbs is a lot of weight for rear delt flies? I do it sitting down on a bench and then I hinge my torso over onto my legs (my chest touching my knees) and then I raise my wrists to the ceiling. So I make a T with my arms and my torso. Hold it for a second and then release. I'm assuming if 20 lbs is a lot you must be doing some crazy variation of it lol. I go up to 50s+ on this exercise.

Haha, oh my god. I read that as bench rear delt flyes - as in chest supported by a bench. I thought you were doing them with 155 lbs.
 
Shoulders and Arms​

Warm Ups
Standing DB Press-Rear Delt Fly
20x12-20x12
30x10-30x10

Standing DB Press
50x4x10

Rear Delt Fly
30x4x10

Incline DB Curl
20x4x10

Skull Crushers
65x4x10
 
I went to a birthday party over the weekend to probably the best restaurant that has ever existed ever...EVER! It was a bit exorbitant, but so worth it. The restaurant was an all-you-can-eat buffet of steak, lamb, pork, and chicken; quality grade meat as well, and it was cooked and seasoned perfectly. Also, this place had cheese bread rolls (which is cheese baked into the bread rolls), mashed potatoes, caramelized banana, and fried plantain with parmesan cheese poured over the top. It was pretty much a South American asado. On top of this, the restaurant also had a gourmet salad bar with things like expensive cheeses, smoked salmon, and a ****load of the tastiest veggies that have ever been taken from the Earth and put on your plate. Needless to say, if it was possible to lose your virginity to a restaurant or a location, this is the place I would've cashed in my V-Card. The only reason why I didn't blow my load all over the underside of this table is because I had jeans on so after inhaling around 10 of those bread rolls, 2 plates of mashed potatoes, 10 of those plantain fries, a caramelized banana, and 2.5 lbs of pure meat, they were too tight on me to allow myself to get an erection. I also went ahead and went to a Chinese buffet earlier where I scarfed down 3 plates of food. If I were to shorten all of the above down into a single sentence it would go like this: I didn't lose a lbs this week and had a damn awesome time failing at it!

I did finish my first week on this exercise plan though:

Circuit x 2 rounds; 135 lbs power clean and press, 25 lbs hanging leg raises, and 50 lbs for the step ups.

Today was even better. I was actually going through this work out with out nearly dying. This is the 4th time I've done this work out and my capacity to complete it has increased exponentially. I'm now able to complete all of the reps and I'm almost able to go to the next exercise as soon as I complete an exercise. I think next week I'll add in the 3rd round.
 
Oh, it was. I've never eaten so well. I plan on going there again in February for another birthday party. This time I won't make the mistake of eating before I go there. You could literally have 3-4 lbs of meat if you wanted to there. It's called F-ag-o (no dashes) De Chao.
 
Chest and Back​

Warm Up
Bench Press-Rear Delt Flies:
45x20-20x20
95x15-20x15
135x10-20x10
155x5-20x5

RC work 5x4x10 (2 laying down, 2 sitting up)

Bench Press
190x4x10

Super Wide Grip Pull Ups
BWx4x10 (the sets went 10-7-5-4 and then I just finished up the reps after to get a complete total of 10)

DB Bench Press
80x10

(The dumbbell I was using broke, so I had to switch exercises)

Flat DB Hex Press
52.5x10

(way too light)

Incline DB Hex Press
52.5x2x10

(Still kind of light so I had to cut down the rest time)

DB Row
105x4x10

Doing abs and RC Rehab stuff later tonight
 
Legsssssss​

Warm Up
Skwatz:
45x12
135x10
185x5

ATG Skwatz
235x3x10

SLDL
235x3x10

Lunges
25sx3x10

Glute Bridges
25sx3x10

Abs and Stretching tonight. My shoulders are acting up...
 
Arms​

Warm Ups
Cuban Press:
10x10
20x10

RC Warm Ups

Standing Dumbbell Press
60x4x10 (I skipped 10 lbs because there wasn't a way I could get 55. Apparently I don't have enough of the right plates to make that happen. I'll just stick with this weight for the next week as well)

Rear Delt Flies
35x4x10

Incline Dumbbell Curl
22.5x4x10

Skull Crushers
70x4x10

BW Planksx2x1:15

Stretches too.
 
Circuit​

Same weights as I have always used. Today was a really off day. I didn't want to work, it's cold where I work out (the tack room in my barn is 32 degrees F/0 degrees C. I still finished the circuit with 2 rounds, but it was harder than Monday. Im boosting it up to 3 rounds next week. I'm planning on enjoying the weekend thoroughly. Yoga, abs, light cardio, and keeping the diet clean all the way through this week and next.
 
Chest and Triceps w/ Abs​
Rest Periods: 30-60 seconds
Incline Barbell Bench Press
135x15
*RC Warm Ups*
185x12
205x8
185x10

Barbell Bench Press
185x7
135x12
155x10
185x4
(I wanted to do 185-205-225-250, but my chest was already hit pretty hard.)

Incline DB Flies
30x4x10
(going to go way heavier next time)

Dips
BWx10
BWx2x15
BWx12

Skull Crushers
85x2x12
75x12
65x12
(It was getting pretty fricken heavy here.)

Tricep Kick Backs
30x3x10

Abs
Crunchesx75
Reverse Crunchesx75
Plankx1:00

I want to build my muscular endurance desperately more than I want to lift up huge poundages. What's the point of deadlifting 1,000 lbs if you can't walk a quarter of a mile in 70 degree heat with out breaking out into a sweat? Also, I'll be moving relatively soon, and where I'm going I won't be able to powerlift. I can do a lot of bodybuilding/cardio type of training, though. It's all good for wrestling. Another reason why I'm keeping it light is because of my shoulders. I really need to work on them. Benching 135 was putting my shoulders in quite a bit of pain.
 
Back and Biceps​
Rest Time: 30-90 seconds (usually 60)

Deadlift
135x20
225x10
275x10
315x6 (yet another impressive display of my muscular endurance. I was supposed to get 225 for 15, 275 for 12, and 315 for 10

Super Wide Grip Pull Up
BWx10

Wide Grip Pull Ups
BW2x10

Wide Grip Neutral Pull Up
BWx10

(My back was already pretty tired out from the deadlifting. I've never trained within the 30-90 second rest range before, especially with huge compound movements)

Dumbbell Rows
100x4x10

Supinated BB Rows
135x12
185x10
185x8
205x8

Preacher Curls
65 (EZ curl Bar)x2x10
45 (straight bar)x10

Incline Curl
20x2x10
17.5x10

Bodybuilding type work outs are pretty humbling. I usually did Barbell Rows going up to 315 or more, and Dumbbell rows were almost always 130s or more. I do get a freakish pump, though.

Yoga later.
 
Shoulders​
Average Rest Times: 30-60 seconds

Warm Up
Rear Delt Flies 17.5x30
Cuban Press 17.5x30
RC Rotations

Standing DB Press
40x12
50x12
60x10
70x6

Rear Delt Flies
40x4x12

BB Shrugs
225x30
315x20
405x10
 
Morning Workout​
Using the following:
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Push Ups: 20
Curl Ups 20
Pull Ups (using the curl up section): 5
5 sun salutations (yoga)
RC and Ankle flexibility work
Lat Stretch

(working up to 80 of both push ups and sit ups and 22 Pull Ups)

Legs​

High Bar ATG Squat
45x12
135x12
225x8
245x6
275x6

^Wow, high bar ATGing is exponentially harder than doing the PLing squat form.

Hip Thrusters
(1 leg) 135x8
(2 legs) 135x2x12

SLDL
225x3x12

Planks 2x1:00
 
MW​
20 Push Ups
20 Curl Ups
5 Pull Ups
5 sun salutations

Shoulders​
Warm Up
Cuban Press-Rear Delt Flies
17.5x2x10
RC Rotations

Standing DB Press
50x12
60x12
70x6

Military Press
135x12 reps

Seated Rear Delt Flies
50x3x12
50x9

Shrugs
225x30
315x19
(no straps)

Will be starting to practice Wrasslin' next week.
 
MW​
Same

Back and Biceps
Rest: 60-120s
Wide Grip Pull Ups
BWx12
BWx10
BWx8

Pull Ups
25x6
10x6
BWx6

Barbell Row
225x12
245x8
275x5

DB Row
110x3x10

Barbell Curls
85x10
85x2x8

Incline Curl
25x2x8
25x7
 
Breasts and Horse Shoes
Rest: 30-120s

Forget warm ups. Who care about reading warm ups?

Bench Press
205x10
225x10
245x2 (pain in the shoulder -- but its getting a lot better. Point is...NOPE!)
205x4 (dropset just to get to a total of 6)

Incline BP (went lighter on the account of shoulder pain)
135x8
155x8
185x7

Chest Dips
BWx2x15
BWx12

Skull Crushers
95x2x8
95x6

Dumbbell French Press
25x12
30x2x6

Thanks, Sean.
 
Diamonds and Mountains + Wrestling​

Warm Ups
25 push ups
25 curl ups
2 Sun Salutations (doing 3 more later tonight)

Standing Dumbbell Press
50x12
60x10
70x8 (went from 4 and doing partial reps for 2 to double for full reps this week)

Seated Rear Delt Flies
50x4x12

Shrugs
225x30
315x2x8

Barbell OHP
135 lbs - 15 reps

Lateral Raises
40x10
35x10
30x10

Laying Rear Delt Flies
20x20

Wrestling Practice
1 hour

Exhausted.
 
Shield and Broceps + Wrestling​

Warm Up
25 push ups
25 curl ups
2 Sun Salutations
6 Super Wide Grip pull ups

Wide Grip Pull Ups
BWx10
BWx9
BWx6

Pull Ups
25x6
BWx2x6

Barbell Row
225x12
275x2x6

Dumbbell Row
110x3x10

Dumbbell Curl
35x8
40x2x7

Incline Curl
25x8
25x2x7

Wrestling Practice 1 hour
 
Chesticles and my shoulder's tears​

Bench Press
205x10
225x10
245x6

Incline Bench Press
155x8
185x8
185x6

Chest Dip
BWx15
BWx10
BWx12

Skull Crushers
95x2x10
95x6

DB French Press
25x12
30x6
25x10

Wrestling practice for a hour

^Wrestling practice is killing me. Love it but I hate it. Mostly hate it, but I love the thought of me shooting a double leg and taking them right off the mat or driving their head into the ground.
 
Tree Trunks​

Olympic ATG Squat
135x12
225x6
275x6
315x6

RDL
225x3x12

That's it. Today was a bit of a **** day. I went into the city to have dinner with a family member for their birthday, and when I came back I was so tired from the week and the meal that I fell asleep, and then I crammed for a test that I had to take today because I procrastinated the entire week so I had to learn it all in a few hours, and then I worked out at 10 tonight. I didn't have time to wrestle, so I'll just do two hours tomorrow. Also, the volume on my leg work out isn't as high simply because the entire week I've been training for wrestling so my legs (specifically my knees, quads, glutes, and hip joints) have really been sore as I get acclimated to wrestling again. I'll be adding more stuff for legs next week.
 
Shoulders, traps, neck grip​
Standing DB Press
50x12
60x10
70x7

Rear Delt Fly
50x4x12

Barbell OHP
135x15 reps

Lateral Raises
30x3x12

Farmers walk
30x5:00

Neck Curl
45x50 reps

Back and Biceps​
WGPU
BWx3x10

Regular Grip PU
25x5
BWx2x6

Chin Up
BWx8

DB Row
120x10

Wide Grip Neutral PU
BWx5

superset:DB curl - Hammer curl - concentration curl
30x15-15-15

Stomach was giving me hell today. I had to go in early
 
Chest and Triceps
Rest: 30-180s
Bench Press
205x10
225x10
245x7
[FFS I was feeling so many more reps in my muscles, but my shoulder disagreed with that. I had to rack it.]

Reverse Grip Bench Press (so much better for your clavicular portion of the pectorals than the incline bench press, w/ less stress on the shoulder)
185x3x6
[Even though this exercise puts less stress on the shoulder, my shoulder was already feeling pretty bad at this point so I didn't feel like risking anything]

Chest Dips
BWx3x15 (gave my shoulder a lot of rest time before doing these so I could actually do them

Skull Crushers
95x2x10
95x6

DB French Press
25x12
25x10
30x6

Incline Curls (because my stomach prevented me from actually getting a good bicep work out on Tuesday)
30x20

Wrestling - My right hip is literally killing me from my practices. I'm not about to give up my wrestling career before I even start it, so I actually stopped because any time I do any lateral movement (or just stand with my legs too far apart) my right hip wants me to know that it doesn't appreciate the fact that I'm spreading my legs more than a quarter inch apart. It'll give all the boys the wrong idea about me. Anyways, so I'm working hip mobility more than I'm actually working shoulder mobility/recovery because if I've learned anything from my shoulder injury it's that it's just not worth pushing through things if it's going to injure you for 2 months and then you have to start back using pee-weights that your muscles can handle but your joints can't. I'm taking the week off and doing as much wrestling here and there as I can with out pushing it too much.

Leg day should be interesting tomorrow.
 
Bazooms, Boulders and Frowns​

Bench Press
205x10
225x10
245x11

Reverse Grip Bench Press
185x2x8
185x7

Rear Delt Flies
50x4x12

DB Standing Press
50x10
60x8
70x5

Chest Dips
BWx20
BWx12

Skull Crushers
75x10
85x10
95x8

Legs (From last week)​
Squats
Went up to a set of 315 for AMAP...that's pretty much it. That day felt absolutely horrible.
 
Wrestled on tuesday (will be wrestling today)

Wednesday: Wings and Pythons​
Shoveled for a good 20 minutes before I even got into the weight room. Good warm up, but my back was already feeling it.

WGPU
BWx10,10,8

Pull Ups
25x4
10x5
BWx6 (+2)

Barbell Row
225x10,8,8

DB Row
110x3x10

DB Curls
35x10
40x7
35x8

Incline Curls
20x12
15x2x17

Biceps already felt majorly ****ed from all the previous sets. Not my best pull work out. Next week will be better.
 
Chest and Triceps​

Bench Press
225x10
245x10
275x6

Reverse Grip Bench Press
185x10
205x2x7

Chest Dips
BWx15
BWx10

Push Ups
BWx24

Skull Crushers
105x3x8

DB French Press
25x2x12
30x12

As for last friday:
Squats upon squats upon squats finishing up with 315x6 ATG and 225xFailure

Wrestling tues-thurs-and the weekend (working out 7x a week). My hips are feeling a lot better.
 
Latissimos and bam-bams​

Closer(er) grip pull ups
BWx5

WNGPU
BWx5

Weighted Pull Ups
25x6
35x6
45x6

Barbell Row
225x12
275x2x6

DB Row
110x12
120x2x12

WNGPU
BWx3x5

DB Curls
40x10
40x8
30x12

Incline Curls
20x2x12
20x10

Plankx1:00
 
Friday: Shoulders​
Standing DB Press
50x10
60x10
70x10

Rear Delt Flies
50x3x12
52.5x12

1 arm lateral raises
35x12
40x12
45x12

Saturday: Legs​
Squat
225x8
275x8
315x6-2 (just made an error and my foot scooted out a bit in the middle of the rep, I reracked it and did 2 more)

RDL
225x12
275x2x12

Chest and Arms​
Feeling a bit like garbage today.

Bench Press
225x10
245x10
275x3
225x10

Chest Dips
BWx2x10
25x2x8

Push Ups
BWx30

DB Curls
40x12
45x10
50x8

Incline Curl
20x3x15,12,12

Skull Crushers
105x3x12,9,8
 
Shoulders and BACCCKK​
DB Standing Press
50x10
60x10
70x11

Bumpin' this up next week. 75s babeh! So much harder than sitting db presses

Lateral Raises
25x2x15
30x15

Weighted Pull Ups
25x6
35x6
45x6

Barbell Rows
225x12
275x2x8

WGPU
BWx20 reps (total)

I felt so tired today. I didn't have the energy to do DB rows. For some reason whenever I feel like this my grip strength just decides to leave me. I used straps on the Barbell Rows for the last set.

ALSO - as to why I'm switching up the workout so much, well...It's mostly just because I want to keep lifting 3x a week so I have the other 4 open to really hit wrestling hard and running (yes, I'm running. I have to get back into cardiovascular shape or I will get my ass kicked. Endurance is probably the number 1 thing to have along with technique) + I have a weight lifting partner only open 3x a week so I have to pick my workouts. I'll be sticking with this from here on out. Don't want to do anything else on leg day besides abs.
 
Nice squatting man!


Belt squats are cool, too. Just recently started messing with them.
 
Thanks, Rob. I'm actually pretty proud of these squats. My quads are getting way stronger. Took a little while to actually get the form down and be able to squat low enough. Going to go for 345x10. So hard to do on a caloric deficit, but I'm going to try.
 
Chest and Arms​
Bench Press
225x10
245x10
275x6

Reverse Grip Bench Press
185x3x10/9/8

Pec fly
35x2x12

Push Ups
BW (on stands)x20

DB Curls
40x10
45x10
50x10

Incline Curls
25x2x10/7
20x10

Skull Crushers
105x10

DB Skull Crusher
50x6
35x12
 
Back and Shoulders​

Standing DB Press
52.5x10
65x10
75x8 PR

Weighted Pull Ups
25x6
35x6
45x8 PR

DB Lateral Raises
30x2x15
40x12

Barbell Row
225x12
275x9 PR
275x8

DB rows
110x3x10,10,12

Laying Rear Delt Raises
20x6
15x2x8,10

So many PRs today for both me and my friend lifting with me. Took this work out right to Power Town ye-yeay.
 
Some things I've done over the hiatus:
265x9 bench (10 lbs and 1 rep off from my goal)
315x10 (more in the tank) ATG back squat
20 Wide Neutral Grip Pull Ups @ 242 lbs
295x8 barbell rows
150x8 DB rows (left and right)

I will start posting again.
 
Chest Abs Cardio​
-Run
-100 abs (all before workout)

Bench Press
225x10
245x9
275x3 (bad day)
225x6

Incline DB Press
100x3x7,6,6

DB Pec Fly
-flat 52.5x10
-slight incline 52.5x10
-Inlcine 52.5x10

1 arm chin ups @ 239.6 lbs
BWx3x1 (R); BWx2x1 (L)

WOOOOOOO!!! How awesome is that?

Arms​
DB curl
45x10
50x10
52.5x2x10

Incline Curl
30x3x10

Skull Crushers
105x10
115x7
95x2x8,6

DB Frenchpress
25x12
30x10
35x9 (dropset) 30x4

100 crunches
40 minutes yoga

Would love to do DB Curls for 65x10 and skull crushers for 135x10
 
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