Ark94's Workout Log

[ark94]

Before anything Andalite, could you please help with todays b2 w1 – bench emphasis? Thanks bro.

B2 W1 – Deadlift Emphasis
(weightxrepsxsets)​

Deadlift
135x7
185x4
205x3
225x3x4

Bulgarian Split Squats
Bwx7
20x7x2

Cable Pullthroughs
70x12x4

Hammer Curls
30x3x2

Core Training – Planks
60seconds x 3 sets

Videos - YouTube - B2 W1 Deadlift Emphasis

Notes
Well, I definitely felt that the week off hurt a little bit, But I liked the workout in the new gym.
Anyways, a bunch of problems with my deadlift like normal, and Bulgarian split squats.

Deadlift
My ass is still raising quicker than my legs. Some reps were horrid, but they were my fault because I thought I was trying to keep my ass down and activate my quads more to get the bar up, but my ass was actually raising all the way up and I was basically doing a good morning lol. So I did fail there, my last set I said fuck trying things, I will just deadlift normally and it looks a bit better, but still my ass is raising first!!!! Why?!!!

Bulgarian Split Squats
Hmmm, I was not good at these at all. I had troubles balancing, like you may see in the video, and even lost my balance a few times. Plus, my foot on the back thing felt a bit weird. Was that box too high? Another question I have about it is that when im doing the split squats, where should my front leg be in comparison to my back leg? When I was looking in the mirror, wayyyy infront of me it looked funny like I was squatting on an angle or something weird like that, my leg placement did not look right.

 

[ark94]

Okay, so for bench what do i do this week?

I was thinking i up to 160, adding weight, but decreasing the reps and maybe sets to 160x3x3, or 160x3x2?

The last 4 weeks has gone like this for benching:

Week 4 - 155x4x2, 155x3x1 (goal was 155x5x3)
Week 3 - 155x4x3
Week 2 - 155x3x3

Or do i go at 155x5x3 and attempt it? :S


Rest of the workout is this:

Bench Press
Dumbbell Rows
Unilateral Standing Dumbbell Overhead Press
Inverted Rows
Facepulls
Core Training

Dumbbell Rows - 70x5x2?
Last week was - 65x7x3

Unilateral Standing Dumbbell Overhead Press - 50x3x3?
Last week was - 45x5x3

Inverted Rows
Add reps with Bw in 3-5sets?

Facepulls - 80x10x2?
Last week was - 70x20x2

Core Training - what should i do for core training?


Sorry if this is way off Andalite. I was just thinking this workout is suppose to be more weight, but less volume as a new starting point for this block. Wrong, right?

Thanks

 

[ark94]

B2 W1 – Bench Emphasis
(weightxrepsxsets)​

Well this was the shittiest workout ever. Since im at the new gym, I HAD to make a fitness test, ofc the guy was chill but I still had to do some shit that just wore the heck out of me. So I was sweating like dog before I even got to my workout, and honestly thought I should have done it tomorrow.
Plus on top of that, I think the whole week off has killed me. However I hope that next week I will bounce back, and be a bit stronger?

Bench Press
45x6
95x5
115x4
135x2
155x3
155x3
155x2

Dumbbell Rows
65x7 (tough as hell)
65x7
65x7

Unilateral Dumbbell OHP
30x5 (this felt so damn tough, what the heck)
45x3
45x3 45x2 (right arm) – that sucked

Facepulls
80x10x2

Notes
I just wanted to get in there and do something. My strength is soo poor, its unbelievable. So I did little, but atleast I did something I guess?
I was aiming for different goals, but I knew after that fitness test that they were just way out of reach.
Basically ignore what I had in mind for today, because none of those were achieved, except for facepulls.

 

[Tblock1]

B2 W1 – Bench Emphasis
(weightxrepsxsets)​

Well this was the shittiest workout ever. Since im at the new gym, I HAD to make a fitness test, ofc the guy was chill but I still had to do some shit that just wore the heck out of me. So I was sweating like dog before I even got to my workout, and honestly thought I should have done it tomorrow.
Plus on top of that, I think the whole week off has killed me. However I hope that next week I will bounce back, and be a bit stronger?

Bench Press
45x6
95x5
115x4
135x2
155x3
155x3
155x2

Dumbbell Rows
65x7 (tough as hell)
65x7
65x7

Unilateral Dumbbell OHP
30x5 (this felt so damn tough, what the heck)
45x3
45x3 45x2 (right arm) – that sucked

Facepulls
80x10x2

Notes
I just wanted to get in there and do something. My strength is soo poor, its unbelievable. So I did little, but atleast I did something I guess?
I was aiming for different goals, but I knew after that fitness test that they were just way out of reach.
Basically ignore what I had in mind for today, because none of those were achieved, except for facepulls.

WTF is up with the fitness test man? What did they make you do?

 

[Andalite]

WTF is up with the fitness test man? What did they make you do?

x2. What is this shit?

 

[ark94]

WTF is up with the fitness test man? What did they make you do?

Its was really stupid actually. I was suppose to do a ton of more shit, but the guy was young and once he saw me knew i wasn't going through any of it.

Basically, you have to take this fitness test with a personal trainer. They make you see how out of shape you are, and try to sell you personal training for 6 months. Once the guy saw me, he knew i wasn't going to be able to afford any personal training lol, so i still had to do some shit but not all of it.

First for the cardio test, he was standing beside me while i biked. Everything 30 seconds or w/e it was, maybe minute he switched the level up. But i had to keep my heart rate above 80 the entire time. I got up to 9minutes, and level 15 and just said fuck it. By like level 15 it was tough as shit, it was hard to peddle the damn thing lol.

After we went over and tested how many pushups i could do in a minute, but not really as he lost count lmao. So that was fine.

And to finish off, we were suppose to do other shit like squats and w/e, but he asked me if i do any core and i said yeah, but my core is weak. So we did a bunch of core exercises, some were easy, and there was one where you have your hands locked out on a big ass exercise ball, and you in plank form. Then you have to roll the ball in towards you, and out which i couldn't really do, and he could just barely do.


So yeah, it was just a bunch of shit that really wore me down.

 

[JDid23]

sounds dumb, but still A LOT better than other gyms.. If you were supposed to do squats with a trainer that tells me something about the gym

 

[ark94]

sounds dumb, but still A LOT better than other gyms.. If you were supposed to do squats with a trainer that tells me something about the gym

Yeah squats, deadlifts, ohp all that shit.

The gym mainly, my guess is running around the powerlifter. He retired and he is a personal trainer now, and i think he owns the gym as well not too sure. So the personal trainers there know there shit as well, the guy i was with taught me some stuff about dropsets, supersetting and stuff like that.

Anyways, Andalite how do i go about Tomorrow? (Squat Emphasis)

 

[ark94]

This is tomorrow's workout

Squat Emphasis:
OH Squat Practice
Front Squats
Speed Deadlifts @ 50% of your max. Do 50%x2x7
Reverse Lunges
Grip Training
Core Training

OH Squat Practice (deep squat progression)
12 sets double hand up

Front Squats
Week 4 - 145x5x3 (tough)
Week 3 - 145x5x2
Week 2 - 135x5x2
Week 1 - 135x3x3

This week - 155x3x3? - however i feel my strength will suck and might struggle, so depending on how i feel during warmups, i will either do 145x5x3 again (or attempt), if i feel good attempt 155x3x3.

Speed Deadlifts (never done these before)
50% of 1RM = 130 (round to 135 for plate purpose)
135x2x7 ? Right or wrong?

Reverse Lunges
Never done these before.... ever.
3-5 sets
Start at bar, try for 5-7 reps?
Add weight every set in increments of 10lbs or 20lbs depending on feel.

Grip Training
3 30 lb plates x more time

Core Training
i got a special one, no idea the name but i will do that.

 

[Andalite]

Ok lets see..

1.) You're right about OH Squats.

2.) Attempt 155x3x3 on Front Squats. Hopefully it won't be that difficult.

3.) You're right on speed deadlifts.

4.) Reverse Lunges: use dumbbells. Let me dig a video... Ok I do the Reverse Lunges which I want you to do towards the end of the video: YouTube - ‪M23 W3 Squat Training.wmv‬‎

5.) Yes for Grip Training

6.) Can't wait to see the video. What is it?

Good luck!!!!