Legs Up Week 5

Warm Up:
Standing Abs: 3×25 w/ doubled purple
Face Pulls: 3×15 w/ two mini bands
External Rotations: 3×10 w/ mini band
Front Raises: 3×15 w/ mini band
Tricep Pushdown: 3×15 w/ choked purple band

Core:
Legs Up Bench(1 board): 5@275.6/125, 5@286.6/130, 5@297.6/135, 2×5@308.6/140
3 Board Bench: 5@341.7/155, 5@352.7/160, 2×5@363.8/165
Cambered Bar Bench(4″ ROM increase): 3×6@187.4/85 + 80/36.3 chain, (chains off) 6@209.4/95, 6@220.5/100
Lat Pulldown: 15×6 w/ doubled purple + doubled mini, 5 different grips
Biceps: 3×10 w/ weight…
Abs/Obliques

Another great workout, the cambered bar bench is going to leave me pretty sore tomorrow I think. I’m doing all my own lift offs on bench now, or at least as heavy as I can go, it felt really good to lift off for myself at 363.8/165.

Rev Band Squat Week 4

Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Band GM: 3×10 w/ two strong bands
Leg Raises: 3×12
Zoidberg Walks(side steps): 3×10 steps each way, doubled mini band around my ankles

Core:
Rev Band Squat(no belt, doubled monster mini + single choked mini band = 150/68 off): 5@496/225, 5@518.1/235, 5@529.1/240, 5@540.1/245, 5@551.2/250
Polish Pulls: 3×7@374.8/170 standing on 1.5″ plate
GHR: 3×12 w/ bw
Pfister Hypers: 2 sets to failure(19 reps, 17 reps)
Floor Wipers: 3×5
Standing Abs: 100 reps w/ doubled purple band

Awesome workout, I’ve been looking forward to this rev band squats without a belt since I thought of doing them. I very carefully measured out the band tension at the beginning of the workout so I was getting almost exactly 150/68 off at the bottom, this works out to approx 25% of my final weight on the third week.

Speed Bench Week 4

Warm Up:
Standing Abs: 3×20 w/ doubled purple
Pull Aparts: 3×20 w/ choked monster mini
Front Raises: 3×15 w/ mini band
External Rotations: 3×12 w/ mini band
Tricep Pushdown: 3×15 w/ choked purple

Core:
Speed Bench: 9×3@220.5/100 w/ blue(strong) bands, 3 different grips
Med Grip Floor Press: 6@275/124.7, 6@290/131.5, 6@300/136.1, 6@305/138.3
Close Grip Incline: 6@185/83.9, 6@200/90.7, 6@215/97.5, 6@225/102.1
External Rotations: 3×10 w/ mini band(more tension than warm up)
Lateral Raises: 3×15 w/ mini band
Leg Raises: 3×10 w/ 8lb med ball between feet

Good workout, my work capacity is going up, I had another set in me on incline but was running short on time so called it there. I haven’t done floor press in 6 months at least so it felt good to do them again, the narrower grip really changes them.

Deadlifts Week 4

Warm Up:
Back Extension Machine: 3×15 increasing weight
Leg Raises: 3×15
Hammer Strength Pulldown machine: 20 reps(hit my head, too hard to get into, got angry)

Core:
Deadlifts: 5@418.9/190, 5@440.9/200, 5@451.9/205, 2×5@463/210
Lat Pulldown: 10@135/61.2, 10@150/68, 10@185/83.9
Back Extension Machine: 15@150/68, 15@180/81.6, 15@195/88.5(whole stack, oh yeah!)
Other Pulldown Machine: 2×10
Abs and Obliques

Trained at the UofS, so many machines! The back extension machine was pretty damn cool and my back is super sore today from it. I do miss having an actual lat pulldown, might have to invest in one some day. Deadlifts felt easy, not sure if the weights were light or something…

CGB Week 4

Warm Up:
Standing Abs: 3×20 w/ doubled purple
Front Raises: 3×15 w/ mini band
Face Pulls: 3×15 w/ doubled mini
External Rotations: 3×12 w/ mini band
Tricep Pushdowns: 3×15 w/ choked purple

Core:
CG 2 Board: 8@275.6/125, 2×8@286.6/130
CG 3 Board: 5@319.7/145, 5@330.7/150, 2×5@341.7/155
CG 4 Board: 3@363.8/165, 3@374.8/170, 3×3@385.8/175
Lateral Raises: 3×20 w/ mini band

Awesome workout, that board progression was really tough, I was petering out by the last few sets but they all felt good.

Weightlifting Week 4

Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Upright Rows: 3×15 w/ monster mini
External Rotations: 3×12 w/ mini
Hypers: 3×15
Rear Delt Fly: 3×10 w/ mini band

Core:
Clean Grip High Pulls off Blocks: 3@198.4/90, 3@220.5/100, 3@242.5/110, 3@253.5/115, 3@264.6/120, 3@275.6/125, 3@286.6/130, 3@297.6/135
Three Way Delt Raises: 2×20/15/15(front, side, rear) w/ 10lb dbs
Standing Abs: 65 reps w/ doubled purple band

Good workout, went heavy on the high pulls after only going to about 105 last week, should have some pretty sore traps tomorrow. The delt raises really showed some weaknesses, have to keep doing these.

Legs Up Week 3

Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Face Pulls: 3×15 w/ doubled mini band
External Rotations: 3×12 w/ mini band
Front Raises: 3×15 w/ mini band
Tricep Pushdown: 3×15 w/ choked purple band

Core:
Legs Up Bench(1 board): 5@280/127, 5@286.6/130, 5@291/132, 5@297.6/135, 5@302/137
3 Board Bench: 5@330.7/150, 2×5@341.7/155, 2×5@352.7/160
Bent Over Rows: 5×5@231.5/105
Lat Pulldowns: 15×6 w/ purple and mini band (5 different grips)
Biceps

Great workout, felt really good at the end of it. The warm up stuff is paying off for sure considering this morning my left shoulder was quite sore for some reason and it never bothered my once during my benches.

Squat Week 3

Warm Up:
Standing Abs: 3×20 w/ doubled purple
Rows: 3×15 w/ doubled mini
External Rotations: 3×12 w/ mini
Band GM: 3×15 w/ green band
Standing Twisting Abs: 3×20 w/ two mini bands(10 per side)

Core:
Squat: 12@346.1/157, 12@363.8/165, 12@379.2/172
Polish Pulls: 7@330.7/150, 7@352.7/160, 7@374.8/170(1.5″ platform)
GHRs: 3×10 w/ bw
Side Bends: 3×15 w/ 70.5/32
Pfister Hypers: 3×10 w/ 12/5.4 med ball

Awesome workout, my last week of 12s and they felt really good at this weight, just the last few reps on the last set were grinders, that’s 30/13.6 more than I did them at in February. The polish pulls are awesome, I did the last set on a 1.5″ plate which is apparently the way they are supposed to be done. GHRs are almost getting too easy at body weight so I’ll have to start holding some weight.

Speed Bench Week 3

Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Face Pulls: 3×15 w/ doubled mini band
External Rotations: 3×12 w/ mini band
Front Raises: 3×15 w/ mini band
Tricep Pushdowns: 3×15 w/ purple band

Core:
Speed Bench: 9×3@242.5/110 w/ green bands
Close Grip Incline: 6@155/70.3, 6@175/79.4, 6@185/83.9, 6@195/88.5, 6@205/93, 6@215/97.5
External Rotations: 3×15 w/ mini band
Band Pull Aparts: 2×15 w/ choked purple band

Good workout tonight, got through everything pretty quick. First time i’ve ever done close grip inclines, they were good, kept the shoulder from getting sore and i definitely felt them in the triceps.

Deadlifts Week 3

Warm Up:
Standing Abs: 3×20 w/ doubled purple
Face Pulls: 3×15 w/ doubled mini
Hypers: 3×15
Leg Raises: 3×12
Pull Throughs: 3×15 w/ doubled mini

Core:
Deadlifts: 10@396.8/180, 10@418.9/190, 10@429.9/195
Butt Squats: Lots of sets with 154.3/70 and 220.5/100

Pretty good workout but lots of talking and goofing around. I was told i was doing butt squats wrong so i did lots of light sets one after another getting hints.