Monday – Push Workout

  • Bench Press (touch-n-go)*
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 3 reps
    • 265 lbs x 1 rep
  • Bench Press Lockout
    • 285 lbs x 20 reps
  • Wide-grip Bench Press
    • 135 lbs x 7 reps
    • 180 lbs, 5 sets x 7 reps
  • Decline Bench Press
    • 180 lbs, 5 sets x 7 reps

Comments:

* By now I was expecting to notice an increase in the amount I can lift or number of reps I can perform using my top weight. Neither of those things occurred today. I had a little bit of muscle soreness in my front delts and pecs that I could notice from my initials warm up. I am only training chest and shoulder once a week but recently moved my push workout froward in my schedule two days which would have cut the number of days I had to recover from my previous workout short.

I also, am struggling with a really sore lower back from my last workout. It is hard to bend over and pick up the plates from the floor and maintaining an arch in my back while I bench press is difficult.

However, I was able to increase the number of reps in my bench press lockout plus adding another 5 lbs to my wide-grip bench press and decline press didn’t seem to present a challenge at all. I believe I am making gains but for some reason not in my bench press. The reason I incorporated a wide-grip bench press is that I plan to experiment with a wider grip in the bench press. I am not willing to accept this plateau in the bench press and am now looking to modify my technique to get past it.

Saturday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 212 lbs)
    • 5 lbs, 5 sets x 7 reps
  • RDL (w/ straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 275 lbs x 7 reps
    • 325 lbs x 5 reps*
    • 345 lbs x 3 reps
  • RDL (above knee, w/ straps)
    • 365 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 275 lbs x 20 reps
    • 345 lbs x 20 reps
    • 405 lbs x 15 reps
  • Bent-over Lateral Raise
    • 30 lbs, 2 sets x 12 reps
  • Barbell Cheat Curl
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 195 lbs x 1 rep
  • Wrist Curl
    • 100 lbs, 2 sets x 25 reps

Comments:

* I really pulled my back hard on the third rep but still manged to complete the set. I was pausing the weight for a few seconds below the knee on each rep and felt I might have stretched too far on the third rep resulting in a strain on the lower back. The soreness is not in the muscles but rather feels like it is in the connective tissue surrounding the back bone. I expect this soreness to potentially persist for a few weeks but am certain no permanent damage was done.

Thursday – Leg Workout

  • High Bar Back Squat (ass-to-grass)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 5 reps
    • 255 lbs x 5 reps*
  • High Bar Back Squat (partial)
    • 325 lbs x 20 reps
  • Standing Calf Raise
    • 325 lbs, 2 sets x 20 reps
  • One-legged Dumbbell Calf Raise (left side only)
    • 25 lbs, 3 sets x 25 reps
  • Cable Crunch
    • 85 lbs, 5 sets x 15 reps

Comments:

* I was still able to pause for a few seconds on the bottom of the last rep. I am confident I can keep going up in weight but wonder if it is time to stitch to triples advancing for awhile and then start over again at 260 lbs for five later. There is such a thing as a greedy algorithm and I don’t want to overextend myself and stop going up in weight or in reps each consecutive workout.

Wednesday – Push Workout

  • Board Press (3″ board)
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 225 lbs x 5 reps
    • 245 lbs x 5 reps
    • 265 lbs x 5 reps
  • Bench Press Lockout
    • 280 lbs x 12 reps
  • Wide-grip Bench Press
    • 135 lbs x 7 reps
    • 175 lbs, 5 sets x 7 reps
  • Decline Bench Press
    • 175 lbs, 5 sets x 7 reps
  • Cable Triceps Press-down
    • 60 lbs x 20 reps
    • 70 lbs x 15 reps
    • 80 lbs x 12 reps
    • 90 lbs x 10 reps
    • 100 lbs x 8 reps
  • Barbell Front Lateral Raise
    • 50 lbs, 3 sets x 15 reps
  • Side Lateral Raise
    • 15 lbs, 3 sets x 20 reps
  • Around The World Lateral Raise
    • 15 lbs, 3 sets x 15 reps

Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 211 lbs)
    • 2.5 lbs, 5 sets x 7 reps
  • RDL (w/ straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 275 lbs x 7 reps
    • 315 lbs x 5 reps
    • 335 lbs x 3 reps
  • Barbell Shrug (w/ straps)
    • 275 lbs x 20 reps
    • 325 lbs x 20 reps
    • 345 lbs x 20 reps
    • 395 lbs x 15 reps
  • Bent-over Lateral Raise
    • 25 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs x 7 reps
    • 160 lbs x 5 reps
    • 170 lbs x 3 reps
    • 190 lbs x 1 rep
  • Wrist Curl
    • 95 lbs, 2 sets x 25 reps

Saturday – Push Workout

  • Board Press (3″ board)
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 225 lbs x 5 reps
    • 245 lbs x 5 reps
    • 255 lbs x 5 reps
    • 265 lbs x 3 reps
  • Bench Press Lockout
    • 275 lbs x 12 reps
  • Wide-grip Bench Press
    • 135 lbs x 7 reps
    • 170 lbs, 5 sets x 7 reps
  • Decline Bench Press
    • 170 lbs, 5 sets x 7 reps
  • Dumbbell Triceps Kickback
    • 20 lbs, 5 sets x 12 reps
  • Barbell Front Lateral Raise
    • 50 lbs, 3 sets x 12 reps
  • Side Lateral Raise
    • 20 lbs, 5 sets x 12 reps

Wednesday – Leg Workout

  • High Bar Back Squat (ass-to-grass)*
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 5 reps
    • 250 lbs x 5 reps
  • High Bar Back Squat (partial)
    • 300 lbs x 20 reps
  • Standing Calf Raise
    • 300 lbs, 2 sets x 25 reps
  • One-legged Dumbbell Calf Raise (left side only)
    • 25 lbs, 3 sets x 25 reps
  • Incline Sit-ups
    • 5 sets x 20 reps

Comments:

* Several of the reps I did were paused. I even paused on the last rep of my final set using 250 lbs. I know this doesn’t seem like a lot of weight to handle but there is absolutely nothing I can do to make this exercise harder. If I were to switch to a low bar back squat and use a shallow depth I probably could handle 350 lbs for the same amount of reps. However, my goal is to build the lower quads and there probably isn’t a better exercise to do this with the exception of front squats.

Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 210 lbs)
    • 5 sets x 7 reps
  • RDL (w/ straps)
    • 205 lbs x 12 reps
    • 275 lbs x 7 reps
    • 305 lbs x 5 reps
    • 325 lbs x 3 reps
  • Barbell Shrug (w/ straps)
    • 325 lbs x 20 reps
    • 345 lbs x 20 reps
    • 385 lbs x 15 reps
  • Bent-over Lateral Raise
    • 25 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 165 lbs x 3 reps
    • 185 lbs x 1 rep
  • Wrist Curl
    • 95 lbs, 2 sets x 25 reps