deload upper

deload medium grip with fat grips

3x5x275

remove fat grip

1x5x275

floor press neutral grip fat grips

1x10x80

1x20x80

superset tri extensions and face pulls

2 sets of 20 on each

deload lower

deload week

warm up lat work

3-4x10

deads

warmed up with some sumo and conventional 135xbillion

sumo to 225x3 a few times

threw on the ultra loose single ply ipf king

sumo

315x3

405x2

405x1 (conventional)

sumo again

5 or 6 sets of sumo 315 tripples

405x1 conventional again with straps up to save my ego because even though im making slow progress on sumo, it still sucks ass

low box zerchers

135x5

225x15

stiffs

1x10x225

A nice little write up

http://robertsontrainingsystems.com/recover/

ME bench

trained at commercial gym again and wasnt expecting to do much since i didnt bring anything with me as far as wrist wraps or any of that. felt weak, tired, bloated, and cold

ME medium grip bench (thumbs from smooth)

warmups felt shitty

315x3

385x1

then got motivated and went for broke

405x3 (major PR, never repped 405 before, but i felt like i had to go for it after the 385 felt ok. the guy spotting me had his hands under the bar, but he said he didnt touch it just held em there for mental support)

335x6 (probably a PR too, cant remember)

JMs

2x10x185

seated face pulls

3x15

rope tris

3x15

standing face pulls

1x15

felt so jacked leaving the gym

home training

home for the holidays and was pressed for time because i was going to see a movie

DE squats turned into not DE squats

4x5x315

DE pulls

few sets and reps with 225

low back was so pumped from everything and moving quick between sets

stiffs

1x10x225

done

"DE" bench

feelin pretty wrecked from all the lat work and CNS overload of gear work yesterday so dynamic day was not so dynamic

DE bench against monster minis (~90-100 lbs at the top)

2x3x245

this felt far too slow for speed work so i swallowed my pride

narrow sets:

4x3x205

4-board medium grip

405x8 this matches my PR i believe

somebody broke the 100 lb dbs so i cranked the bench to about a 70 degree angle to do narrow db incline/military bench/press

2x8x95

rope triceps

3x15x90

that last part was a pretty good indicator that this is the last heavy week/workout until i deload after thanksgiving

Deads (11/22)

Deads off of 35's - 425x6,4 no belt

Abs - Decline with 55 for 10,10,8

SLDL's off of 35's - 355x6,4 no belt

Abs - BW stuff

Back Raises - 60x2x10 (db tucked under chin)

Leg Press - 6 plates x 2 x10 easily

Sunday (11/21) - Military

Military - 180x10 (maybe 11?), 5

Wide Pullups - 8x3

Wide Grip Bench - 265x10

Underhand Lat Pulls - 160x15,12,10

Tates - 45's x 15,12,10

ME squats/deads

felt sore today from rep work friday, also just beat up in general. toyed with the notion of starting my deload early which would have actually timed up this and the next one with the holidays, but i decided to go in briefs instead

raw wide squat warmup to box

up to 405x1

add briefs

495x2

545x2

add knee wraps

585x2

called it to be conservative since it was a little sloppy with rusty technique

deads off 1.5 inches of mats (still briefed)

up to 405x2 sumo (apparently i get 200+lbs from my briefs sumo)

conventional

495x1

bent rows touching the floor with back at 90 degrees

3x8x225

lat pulldowns various grips and attachments

3x8-10

GHRs

3x10xBW (need to improve this again)

bw pullups because bennet was talking shit

50 reps total

post workout meal

personal sausage pizza covered in 2 hash browns and a chicken breast, folded up the whole damn thing and ate it like a taco

ME bench

decided that im going to stop trying to plan too far ahead, just going to stick to the general idea of max effort and dynamic effort

bench

warmed up to 385x1 close grip raw

add reverse orange band (~65 off at the 2 board level so like maybe 70ish at the chest)

405x2 to the chest

add 2 board

455x2

add shirt

545x2

635x2

675x1 (PR)

was going to go 705 but the hand off was precarious in the squat rack with side spots so we ditched the 10s and 5s and it turned out to be a max effort anyway

incline barbell close grip

135x5

185x5

245x5

JMs

185x10

185x10

upper back work (seated face pulls and cable upright rows supersetted)

3x8 each

DE/RE lower

was going to do some banded DE work like last week but once again plans changed. bennets knee wasnt feeling right and he didnt bring his bands so we did some rep work

RE squats

1x10x405 to lowwww box (all time PR)

DE deficit deads

conventional

8 or 9x1x315

sumo

3x3x225

seated round back GMs

155x10

185x10

abs and snatch grip deads

up to 295x1

car pushes

2 trips forward

2 trips backward

bwt:260 starving

extra workout

30 minutes walking treadmill at 4 mph

first 10 minutes: 3.5 incline

last 20 minutes flat

shin splints: first 20 minutes

100 face pulls in a row with 60 lbs on cable machine

DE bench

deviated slightly from the plan but got some decent training in

DE bench (against doubled monsters)

6x3x225 various grips all within rings

4 board (no bands) narrow grip (thumb from smooth)

335x5

385x5

415x5 (PR i think)

standing DB military

3x8x55

decline DB rollers

3x8x60

ME deads

started off alone since bennet was stuck in traffic

raw deads

now keep in mind my deadlift sucks ass as you all know

worked up to 405x3 (didnt feel like my form was good enough to go up even though i could have probably ground out some more ugly reps)

stood on a 45 and pulled again

315x10

set the pins real low so i had to get into deadlift position to get under the bar and squat/GM it up as close to a deadlift as i could but with the bar on my back and narrow stance from the bottom position. these blow by the way

135x5

225x5

2x5x315

bennet showed up midway through the previous lift. he was not pleased i had started without him but we got to talking again after he pulled 455 and almost blacked out

got inspired

raw 455x1 (still weak but had to, still ugly too)

bent over rows

3x8x225-265

leg press for knee health (half reps without full lockout)

2x15

narrow lat pull downs

3x8

"power shrugs" snatch grip

315x8

405x8

455x8

done, written out that looks like a lot. long day and anger has oddly peaked once i got home

Bench Assistance - Deload

Military Press - 135x3x5
Pullups, wide - 3x3
Wide Bench - 225x3x10
Assisted Pullups (with 100 lbs) - 10,10,8
Tates - 40x2x15
Recline Curls - 40x2x10

Deads

Last week before deload, so I pulled off the 6" wood blocks I plan on using next cycle.

Off Blocks - 405x5 nb, 455x1 nb, 495x1 nb, 545x1 belt, 585x1 belt, 605x miss. Then 495x3

Abs- Decline 2x10

SLD's - 435x4,4, no belt (PR)

Back Raises, db tucked under chin - 60x2x10

Toast.

RAW ME bench

ME close grip instead of floor press since i did that last week as the end of my deload

315, 365,385x3, last set was with help on the 3rd rep, still a PR i think

add half foam roller which didnt do much

CG 405x1 this tied my best close grip on test

decline

315x5 felt awkward as shit

incline narrow db bench

2x12x100

superset face pulls with tricep extensions using straps attached to the curl bar on the cables

3x15 for each

DE lower

asskicker of a day

got there early so i started to do my speed pulls to save time

beltless sumo

6x1x225 because my sumo sucks

belt

2x1x315, bennet arrived

switched to pulling against minis in the rack

6x1-2x225 + bands

1x2x315 + bands

DE squats to parallel box, raw, wider stance

5x2x225 + blue band

1x5x275 + blue band

spine erector death

this consisted of seated GMs in the rack where i try to go from rounded to good arched position, alternated with the way these are supposed to be done which is using a 45 degree back raise

seated GM: 2x10x135

Dr. squats 45 degree idea: 2x10x curl bar

DB shrugs supersetted with GHRs

2x20x100

2x10xBW

dicked around trying to make a makeshift SSB

pulled sled

2 trips x 3 plates forward and backwards, not the full 100 yards but still around 70

Bench

Flat Bench - 335x3 almost 4. Damn I suck.
Close grip - 225x10,8
BO Rows, using 25's - 275x3 then 225x10,8,6 i think
Incline DB - 100's x10,10,8
Lat stuff

DE bench

warmed up with wide grip today (ring between middle and ring fingers)

DE bench

6x3x255 (wide like warmup, just inside comp grip, inch from smooth)

going wide made my shoulder feel shitty and i will probably not do this again, back to my enigma of narrow raw benching

narrow 4 board (inch or 2 from smooth)

345x5

375x5

405x5

face pulls

4x12-15

DB tri rockers

2x8x70

these hurt the shoulder and elbow, i still blame wide benching

vogelpohl rows on lat pull down machine

1x12x120

Monday Squatting

Decided to do something a little more intense than usual.

Squat, hi bar, no belt: 405x8, 315x8, 225x8, 135x8 all done as one continuous drop set. Layed on the floor after this.
Did some other bullshit. Too tired to put any effort into them though.

i forgot how goddamn hungry i got with high volume work

within the last 2.5 hours ive eaten

footlong double meat turkey subway

3 hashbrowns + 1 chicken tit

3 little snickers

starving still

ME squats

i was bored in class today so i wrote up a 2 month plan to get me to the new year when i plan to go back to training how bennet likes. this is for 2 reasons: 1.) we have some breaks where ill be traveling and gear work at home is tough to do 2.) i wanted to get some raw strength back since i trained in gear for so long. so the basic setup is a classic "westside" routine

ME squat

315x5

add belt and knee wraps

405x5

425x5

455x4 (bennet says 5)

lat pull downs with -^- attachment, narrower grip

3x10

zerchers to a parallel box with wide stance to work on my hips

135x6

225x6

275x8 this sucked ass

seated supine grip rows with -^- handle again

30 reps

so tired

Sunday- bench assistance

Standing Military - 165x3, 185x2, 205x7 (PR)

Wide Grip Pullups - 5 sets 4 reps

Wide Grip Bench - 275x10 (PR)

Assisted Pullups - 120 lbs x3 sets xfailure

Seated Laterals

Tri Rockers - 55's x 12, 12, 8

Biceps

sunday

since i was back in AA this weekend i decided to bench sunday instead of saturday as per usual

today didnt go as well as i wouldve liked but it was decent considering the festivities of the weekend and lack of nutrition, sleep, and whatever

floor press

275x5

315x3

2x2x365 (lame, i had the gym counter girl come spot)

315x8

ugly JMs

2x6x225

1x10x185

narrow DB bench

100x12

100x8 incline

time to eat, real training starts tomorrow

WE (Weak effort) Upper

Decided that I'm getting my shoulder scoped sometime after the new year. I gave it over 6 months without pressing a single thing and it still doesn't feel anywhere near load bearing in the horizontal plane. So, I decided since I'm getting it fixed anyways, I may as well go back to some very light overhead pressing b/c it doesn't hurt too bad.

DB Standing Overhead:

35s x 12 x 4 --> Yes, fucking 35s. Anything higher would hurt my shoulder.

T-Bar Rows:

4 sets x 10
Burn out x 15

Wide Grip Lat Pulls/Chin Grip Pulldowns:

Alternated the two grips

3 sets of each x 8

Cable Pushdowns with Rope:

4 x 12

Curls on Cable Machine:

Yes, unfortunately this has become my staple move for biceps because it doesn't load the shoulder. Set the cable machine arms at about shoulder level and curl away.

SUPERSET w/

Overhead Cable Extensions:

Lots of sets x 8-12

Rotator Work:

This is the thing that really pisses me off. I try to do external rotations and my shoulders won't allow it. They light on fire with pain if I attempt externally rotating them with any load. Go figure that out...

Stretching next to two hot girls:

Hams, Hip Flexors, Quads, QL, Piriformis, Shoulder capsule, Lats, Tits.

HOME

last day of light week

squats (barefoot for all sets, decided last minute to go to ann arbor this weekend so i didnt have my shoes for the gym)

RAWWWWW

135x several

225x several

315x8-10

405x6 ass to grasss

stopped at 6 to play it conservative and save it for ME work next week

deficit deads

135x10 (sumo and conventional)

225x10 (")

315x6 conventional, sumo wouldnt budge so i did

315x5 narrower conventional with snatch grip

home

Bench

Flat Bench - 325x5, 3

BO Rows, 25's - 245x6,4 then 195x8

Incline DB - 100's x 15, 7

Lat Pulldown, med. parallel - 200x10,8 then 150x10, 30 sec. 7, 30 sec. 6

Incline Flyes - 30x10, 40x10, 50x10

Tri Pushdowns - 200x10,8

Cardio

1 hr at 3.1 mph and 4.0 incline. 600 cals down the drain....

light week day 2

upper today

triples off the full foam roller (about the height of a 2.5 board that sinks a little)

315x3

365x3 both those sets were with middle fingers on the rings

405x3 thumb from smooth

floor press

225x10 wide, false grip (shoulder did not like this for some reason)

275x10 slightly closer grip

seated db cleans

11x35

12x40 i lost count both times

green band tri extensions

105 total reps

Squatting

HiBar, no belt - 385x7, 4. Hammies still sore from deads on Friday. Pissed about this.

GM's, hi bar, no belt - 265x8,6

Abs

Leg Press - 4 pl x10, 5 pl x10, 6 pl x10, 7 pl x10

Adductor Machine - Bunches.

light week day 1

foam box squats

315x8 no belt

365x8 belt

full range

315x10 ass to grass with belt and knee wraps

stiffs

2x10x225 beltless

3x5xBW pullups with various grips

1 plank for 67 seconds

so swole