Wednesday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
  • Incline Press (paused)*
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
  • Arnold Press
    • 30 lbs x 15 reps
    • 35 lbs x 12 reps
    • 40 lbs x 7 reps

Comments:

* My left elbow snaps when I do this exercise. I am thinking this might have been the cause of some previous elbow soreness I struggled with some time back. I am just going to stick with the bench press and maybe only throw in the incline press only once in awhile to mix things up.

Monday – Pull Workout

Comments:

* This is the first time being able to do pull-ups again in over half a year since I hurt my shoulder and instead have been doing chin-ups. The weight felt a little heavy so I am going to drop down in weight and work my way back up slowly so I can allow myself to fully stretch at the bottom part of the movement. My should injury limited my range of motion and I haven’t allowed myself to fully stretch the lats in the bottom portion of the pull-up or the chin-up.

** I have only attempted the strict curl a couple of times since I started working out two years ago. I knew the amount I could curl was high but was surprised to find out that I size up to some of the worlds strongest in the strict curl. I am 39 years of age and currently 193 lbs because I am trying to bulk up right now. Compared to raw powerlifting world records in the strict curl I would only have to gain another 15 to 40 lbs in my curl to challenge a world record depending on which weight class I enter.

Sunday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 230 lbs x 1 rep
  • High Bar Box Squat (14″ box, w/ pause)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps

Comments:

* I decided to try something different in the box squat. Up until this point in time I have always performed this exercises touch-n-go using the box as a high reference for the most part. This time around I am going to deliberately pause at the bottom of each rep to ensure the entire load of the wright reaches a dead stop. This makes the exercise much harder and I will have to reduce the weight I lift but in time it will cause more muscle fibers to contract in unison on the concentric part of the movement.

Monday – Weightlifting

Comments:

* I have previously gone up to 150 lbs for 3 sets of 3 reps in the hang power snatch using straps with a body weight of 105-160 lbs. I am starting out light as this is the first time doing this exercise without straps and because of a past should injury which was the initial cause of me having to stop performing most overhead exercises for over half a year.