Tuesday, July 31, 2018

OHP (200 1RM)

Tues, 31 Jul 18

Bench: 135x10, 185x2x5, 205x5, 225x4, 225x2, 225x1, 185x3x8, 
OHP: 95x5, 115x5, 135x5, 145x5, 155x5, 165x3, 175x2, 185x1, 200x1

I decided to focus on the OHP today.  So I did a bit of volume work on the bench, and went to a 1RM on OHP.  I got a little dizzy on the 185 and 200, but just took a knee and was fine.  That was really pushing the limits of my CV system.

Monday, July 30, 2018

Deadlifts (435 1RM)

Mon, 23 Jul 18

Deadlifts: 225x5, 315x5, 365x5, 405x3, 425x2, 435x1, 405x3, 365x5, 315x10

Wow!  Just fantastic.  I really had a good day today.

Friday, July 27, 2018


Fri, 27 July 18

Curls : 50x2x10, 60x2x10, 70x2x10
Single arm rope press down : 17.5x10, 22.5x10, 27.5x10, 32.5x10, 27.5x2x5
Dual pulley pulldown : 50x10, 60x10, 70x10, 80x10, 70x10
Smith Machine Seated OHP : 50x2x10, 70x10, 90x10, 70x10, 50x2x10

I didn't feel much like doing legs again today, so I just did some shoulder and arm focused work.  The Smith OHP were pretty hard as my arms got pumped really fast, and burned out quickly.  I did the reps shoulder width grip and down to sternum level.  By the 90 set I was getting pretty pumped and fatigued and had to keep dropping the weight.  I couldn't even reach the back of my neck when I was done to adjust my headphones lol.  


Thurs, 26 Jul 18

Bench: 135x8, 185x5, 205x5, 225x3, 235x1, 245x3x3
OHP: 95x5, 115x5, 135x5, 145x5, 155x5, 165, 175, 185

This was a great session.  The 3x3 sets flew up.  The OHP was superb.

Wednesday, July 25, 2018


Weds, 25 Jul 18

Squats: 135x5, 225x5, 315x2x5, 335x5, 355x3x5

I added an extra set at 315 and added another rep to the top sets of 355.It wasn't grindy, but it was hard work to make that last rep!  Next week 375x3x3, 3x4, 3x5 if all goes well.


Tues, 24 Jul 18

Bench: 135x8, 185x5, 205x5, 225x5, 235x3x5
DB Rows: 100x3x10
DB OHP: 40x6x8

Good workout!  I brought the bench up by 2 reps per set rather than 1.  I couldn't get the smith machine so I did DB OHP for a lot of reps.  I"m still working on grip strength - I've dropped down to the 150 lb grippers and am repping out as many sets of 10 per hand as I can remember, usually about 5 or so per hand per day.

Monday, July 23, 2018


Mon, 23 Jul 18

Deadlifts: 225x5, 315x2x5, 365x2x5, 405x2x2, 425x1, 365x5, 315x5

Fantastic session.  I was actually going to squat heavy today, but forgot my knee sleeves again.  So I decided to deadlift instead.  I smashed 405 without issue and might have had another single at 425 or even a 435 in the tank, but had strained my left lat on one of the 365 sets where it connects to the underside of the shoulder and didn't want to risk a more serious injury.

Saturday, July 21, 2018

Full body

Sat, 21 Jul 18

Squats: 135x10, 225x5, 265x5, 315x5
Bench press: 135x4x8
CGBP: 135x4x8
Triceps extension: 40x5x10
Leg extension: 115x8x10
Shotgun rows: 30x10, 42.5x10, 50x10, 60x2x10

I was off a few days, so I decided to squeeze a big session in on the weekend.  I also didn't have any gear with me at all.  So no belt, shoes, wrist wraps, or knee sleeves - just me and sock feet.

Wednesday, July 18, 2018


Weds, 18 Jul 18

Deadlifts: 225x10, 315x5, 365x5, 405x5x1, 365x2, 315x1

The session went well. I was pretty tired at the end and didn't really get into drop sets.

Tuesday, July 17, 2018


Tues, 17 Jul 18

Bench: 135x10, 185x5, 205x5, 225x5, 235x3x3
DB Rows: 100x3x10
Smith Machine Seated OHP: 50x10, 60x10, 70x2x10

Wasn't bad.  I used my homemade slingshot on the bench.  My shoulder didn't complain today.  The rows seemed heavier today.

Monday, July 16, 2018


Mon, 16 July 18

Squats: 135x5, 225x5, 315x5, 335x5, 355x3x4

No problem. Fast moving.  Added a rep to the last warmup set and a rep to each of the work sets.  On Friday I didn't do much of anything - I tried to bench but my shoulder was bugging me, so I did some smith OHP and a bunch of hypertrophy work with cables.  Plenty of work, but nothing super heavy.

Thursday, July 12, 2018


Thurs, 12 Jul 18

Squats: 135x5, 225x5, 315x5, 335x4, 355x3x3

The squats themselves weren't that hard.  I mean, they weren't easy as warming up, but not grindy.  That being said, the back pumps were horrendous today.  I had gastric reflux again last night, and didn't get enough water this morning.  My lower back was so tight it was ridiculous.

I tried to do some RDLs on the Smith, but my back couldn't handle any more work.

Tuesday, July 10, 2018


Tues, 10 Jul 18

Bench: 135x10, 185x5, 205x5, 225x5, 235x2x1, 225x5 
Dual pulley pulldown : 50x10, 60x10, 70x2x10, 60x10, 50x10 
Seated smith machine OHP: 90x2x5, , 110x2x5, 130x2x5
Triceps press : 100x4x15

My shoulders weren't feeling very good today, benching the 235 was superhard.  I decided to pass on the heavy bench today.

Monday, July 9, 2018


Mon, 9 July 18

Squats : 135x5, 225x5, 315x5, 335x3x5

The squats weren't too hard, but I had acid reflux late last night and early this morning, and felt like deep fried dog crap.  Anyhow, made it through, so I'll add a bit more weight to the bar and drop back to 3x3.

Friday, July 6, 2018

Upper body

Fri, 6 Jul 18

OHP : 95x5, 115x5, 135x5, 145x5, 155x5, 165x5, 175x1, 175x2, 175x3
DB Rows : 100x3x10
Dual pulley pulldown : 60x3x10 
Triceps press: 100x4x15

Phew!  That was a good session.  I was a little lightheaded on the OHP top sets, but really, they were on the heavy side.  I was shooting for a set of 5, but had to re-evaluate that once I did the first rep.

Thursday, July 5, 2018


Thurs, 5 Jul 18

Deadlifts :225x5, 315x5, 365x3, 385x2, 405x1, 425x1, 435xF, 415x1

I tried to break the 435 off the floor three times.  By the time I was done that I did another 415 single and was completely baked.  That being said, it was better than my last day, and I'm pretty sure that the 435 isn't far off.  On a side note I've started some grip training with a 250 lb gripper.  I can move it about an inch so far lol.  I also did some plate pinches yesterday with 2 tens in each hand for three sets until failure.  (about 30 secs or so).  My forearms are looking a bit smaller.  (at least to my eyes).

Wednesday, July 4, 2018


Weds, 4 Jul 18

Bench : 135x10, 185x5, 205x5, 225x5, 235x3x4
Triceps pushdown : 50x10, 60x10, 70x10, 60x10, 50x10 
Seated smith machine OHP :50x5, 90x2x5, 110x2x5

The bench was pretty heavy, the last rep was slooooooow.  I think I may only go up 5 lbs on the next bench increment.  That being said, I should be benching again Friday, so we'll see how it plays out.

Tuesday, July 3, 2018


Tues, 3 July 18

Squats : 135x5, 225x5, 315x5, 335x3x4

Went well.  They were hard but smooth.  The first three sets warming up were ATG with a dead stop at the bottom.  The work sets were controlled.  I was getting some fat pinch from my belt, which I didn't enjoy.  I hate that time when your fat gets a little looser and pinches up.