Ark94's Workout Log

[ark94]

ANDALITE!! I will do what you told me in the message, and have everything up there and everything updated by the end of the weekend.

B2 W1 – Squat Emphasis
(weightxrepsxsets)​

OH Squats – Deep Squat Progression
12 sets

Front Squats
45x5
95x4
115x3
135x1 (even this felt tough!!)
155x2 (tough)
155x2
155x2 (form sacrificed a bit)

Speed Deadlifts (did not really like these at all)
135x2x7

Reverse Lunges (loved these!!)
Bwx7x1
20x7x5

Core Training
I really have no clue what to call what I did today. I’ll try and find a video on youtube, but I really liked them and they were tough!!

Grip Training (had to leave early or no ride, so skipped these and did core)

Notes
Well, front squats were a bit fucked. I knew after 135, I wanted to do it for 2 reps but 1 rep was tough and 155 were going to be a struggle. Which it was, my form was a bit sacrificed on the last reps.

More to add, in notes i think but late at night. have to work tomorrow morning.

 

[ark94]

So is this how todays workout should look :

Deadlift
235x3x3
225x3x4 - last week

Bulgarian Split Squats
20x7x3-4
20x7x2 - last week

Cable Pullthroughs
80x8x3
70x12x4 - last week

Hammer Curls
35x2x2
30x3x2 - last week

Core Training - Planks
60seconds x 4sets

How does that look?

 

[JDid23]

I know I'm not andalite, but that progression looks good to me. Just curious, but why so low reps on hammer curls?

 

[ark94]

I know I'm not andalite, but that progression looks good to me. Just curious, but why so low reps on hammer curls?

lol i really have no idea, that is what Andalite had suggested when he made the routine.
He said:
1-3reps 1-2 sets.

Kinda of weird, but idk i'd really have to ask him about this one.

 

[Andalite]

Hammers are for 5-7 reps. 2-3 sets.

 

[ark94]

B2 W2 – Deadlift Emphasis
(weightxrepsxsets)​

Deadlift
135x5
185x4
205x3
235x3x3 (wow, tough)
Bulgarian Split Squats
20x7x4 (tough, bad balance and need form work. Might just do BW sets till I get the proper form down)

Core Training – Planks
60seconds x 3 sets
45seconds x 1 set (last week)
- Damn this went pretty well. First set wasn’t even as bad as it used to be!!

Hammer Curls
25x7x3 (not even that hard. I could have pulled out 30x5x2-3.)

Cable Pullthroughs
80x8x3 (not that bad at all, still a tad bit tough but really went well)

VIDEOS - YouTube - ‪B2 W2 Deadlift Emphasis‬‎


Notes
Deadlifts were tough. You can see the video, and I really need work on my ass part of the form....

 

[ark94]

Today's workout - Bench Emphasis


Bench Press
155x5x3 (still haven't hit this since i started )

Dumbbell Rows
70x5x3

Unilateral Dumbbell OHP
50x3x3

Facepulls
80x12x3-4 sets

Core Training - Renegade Rows
12x12x3 or 15x7x3




So, this is just a ROUGH outline. I will do the workout according to how i feel.

 

[ark94]

Brutal FUCKING WORKOUT!!!
Workouts like this really make me wonder why I even go to the gym

B2 W2 – Bench Emphasis
(weightxrepsxsets)​

Bench Press
45x7
95x4
115x3
135x2
155x3 (knew it was going to be a bad bench session, first rep was off)
155x2
155x3 (I even took longer rests than ever before and it was still shit)

DB Rows
70x5x3 (happy with these)
Unilateral DB OHP
50x2
50x1
45x3 (complete bullshit)

Facepulls
80x12x4

Core Training – Renegade Rows
12x12x3

Notes

Idk what is going on. But I have been trying to get 155x5x3 on my bench for 3, that was the fourth week now. I just can’t. Either im not meant to get any stronger than this, or my approach on my rep scheme and progress is off. What the heck can I do to get my bench up!!!!!!!!

My observation has been, and since I started working out is my shoulders are not very strong at all, and don’t progress well at all. My OHP is still at 100, and my Bench is STILL at 155.....

How can I fix this and get everything going up like my other lifts? Like its not even getting any easier on my bench, it just seems to get harder and harder every week.

 

[Tblock1]

man brutal workout are a good thing...sounds like you had a bad workout

 

[ark94]

man brutal workout are a good thing...sounds like you had a bad workout

lol bad, it was a terrible workout. pissed me off so much, but oh well.

Anyways, im off to school again, second day in a row thank god it ends Friday. Drivers school sucks but the benefits are awesome

One thing i wanted to add yesterday but forgot to, was that after my deadlift workout, the morning after my glutes were just fucking killing me!!!! i could hardly even sit to take a shit, they just were brutal, and even today though there not that bad.

Idk if my deadlifts were better monday or not, but my glutes killed me the next day.