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MM107's Road To Record Breaking. The Journal of a Madman
- Thread starter mm107
- Start date
Hey everyone. Long time no update. Simply because of time/school/work but also because of the competition. (one week off before and week off after wards)
But now its time to update the Log. So Here It is.
Recently got some help from some great bro's on the site. Scotsman helped me out with this new routine one. This is the purposed plan, i will stick to it as much as possible, but will have some fly by changes here and there.
Monday
Flat Bench - 5 sets of 3
Light inclines - 4 sets of 10
rear delts - 4 sets of 10 - What exercise best hits rear Delts? Face Pulls?
Upper Abs - 4 sets of 10 - Would Decline Situps work upper or lower abs more?
Tuesday:
Full Deadlift - 5 sets of 3
Heavy rows - 5 sets of 3
Pull downs - 4 sets of 10
Friday:
Shoulder presses heavy - 5 sets of 3
board presses or rack lockouts - 5 sets of 3
bicep work - 4 sets of 10
Saturday:
Squats - 5 sets of 3
GMs or SLDL - 4 sets of 10 -Should these be in the 3 rep range or 10?
Lower ab work - 4 sets of 10 - -Leg Lifts w/ Chains should kill this right?
calves - Could i substitute some groin work? like kicking around a 45lb plate? MY calves are very strong, but if they play a huge role in PL, then ill do calves.
But now its time to update the Log. So Here It is.
Recently got some help from some great bro's on the site. Scotsman helped me out with this new routine one. This is the purposed plan, i will stick to it as much as possible, but will have some fly by changes here and there.
Monday
Flat Bench - 5 sets of 3
Light inclines - 4 sets of 10
rear delts - 4 sets of 10 - What exercise best hits rear Delts? Face Pulls?
Upper Abs - 4 sets of 10 - Would Decline Situps work upper or lower abs more?
Tuesday:
Full Deadlift - 5 sets of 3
Heavy rows - 5 sets of 3
Pull downs - 4 sets of 10
Friday:
Shoulder presses heavy - 5 sets of 3
board presses or rack lockouts - 5 sets of 3
bicep work - 4 sets of 10
Saturday:
Squats - 5 sets of 3
GMs or SLDL - 4 sets of 10 -Should these be in the 3 rep range or 10?
Lower ab work - 4 sets of 10 - -Leg Lifts w/ Chains should kill this right?
calves - Could i substitute some groin work? like kicking around a 45lb plate? MY calves are very strong, but if they play a huge role in PL, then ill do calves.
needtogetaas
New member
cool
Friday's Workout
BTN Presses:
115lbs @ 5 top sets @ 5 reps
125 @ 1 Max Set @ 3 reps
Rack Presses: (close to chest in a sticking point)
95lbs + Black Mini's @ 5 tops sets @ 5 reps
Reverse Lateral Machine:
140lbs @ 5 top sets @ 5 reps
Laying Reverse Laterals on bench:
20lbs @ 5 top sets @ 5 reps
Side Laterals: (Machine)
60lbs @ 2 top sets @ 5 reps
This was my first shoulder workout in a while. It was shocking and humbling to actually see how weak my shoulders were. I mean, they are not weak as in only can do 20lbs, but for what i do, and my other numbers, my shoulders are weak and i need to improve them. Which i am doing now. Friday's will focus on my weakness.
Also, noticed when benching from the pins, when it was close to me, i had no strenght, so i lowered the weight, added some bands and really worked that sticking spot.
BTN Presses:
115lbs @ 5 top sets @ 5 reps
125 @ 1 Max Set @ 3 reps
Rack Presses: (close to chest in a sticking point)
95lbs + Black Mini's @ 5 tops sets @ 5 reps
Reverse Lateral Machine:
140lbs @ 5 top sets @ 5 reps
Laying Reverse Laterals on bench:
20lbs @ 5 top sets @ 5 reps
Side Laterals: (Machine)
60lbs @ 2 top sets @ 5 reps
This was my first shoulder workout in a while. It was shocking and humbling to actually see how weak my shoulders were. I mean, they are not weak as in only can do 20lbs, but for what i do, and my other numbers, my shoulders are weak and i need to improve them. Which i am doing now. Friday's will focus on my weakness.
Also, noticed when benching from the pins, when it was close to me, i had no strenght, so i lowered the weight, added some bands and really worked that sticking spot.
Saturdays Workout - Powerlifting Style
Safety Bar Squats: (Close stance, ASS TO GRASS, Lowest i have Ever gone)
135lbs @ 4 sets @ 5 reps
135lbs @ 1 set @ 10 reps
Stiff Leg Deadlift:
145lbs @ 1 set @ 7 reps
195x7 @ 3 sets @ 7 reps
Leg Presses: (Widest Possible, more for groin and hip flexors)
200lbs @ 1 set @ 5 reps
400lbs @ 3 sets @ 5 reps
Farmers Walk: 150lbs Each Hand
1st attempt - completed
2nd attempt - halfway
3rd attempt - completed
4th attempt - halfway
Goodmornings:
135lbs @ 3 sets @ 5 reps
Back Collapsers:
225 @ 3 sets @ 10 reps
Notes: This was a good workout, little long but hit everything i needed to do. I did squats lighter then normal, only because it was a new stance, extremely close, wich enables me to really touch my calves to my hamstrings. Instead of worrying too much on leg strenght, i need to fix up all the "little" muscles that hold my main lifts up. MY back collapses up top when i got alot of weight on it, so im working that. Also my mid back is weak so goodmornings will take care of that. Only did Safety bar Squats because the bar actually seems to make the hamstrings work more. Wich i need. My quads are strong as shit but i need to work on the Hamstrings.
Safety Bar Squats: (Close stance, ASS TO GRASS, Lowest i have Ever gone)
135lbs @ 4 sets @ 5 reps
135lbs @ 1 set @ 10 reps
Stiff Leg Deadlift:
145lbs @ 1 set @ 7 reps
195x7 @ 3 sets @ 7 reps
Leg Presses: (Widest Possible, more for groin and hip flexors)
200lbs @ 1 set @ 5 reps
400lbs @ 3 sets @ 5 reps
Farmers Walk: 150lbs Each Hand
1st attempt - completed
2nd attempt - halfway
3rd attempt - completed
4th attempt - halfway
Goodmornings:
135lbs @ 3 sets @ 5 reps
Back Collapsers:
225 @ 3 sets @ 10 reps
Notes: This was a good workout, little long but hit everything i needed to do. I did squats lighter then normal, only because it was a new stance, extremely close, wich enables me to really touch my calves to my hamstrings. Instead of worrying too much on leg strenght, i need to fix up all the "little" muscles that hold my main lifts up. MY back collapses up top when i got alot of weight on it, so im working that. Also my mid back is weak so goodmornings will take care of that. Only did Safety bar Squats because the bar actually seems to make the hamstrings work more. Wich i need. My quads are strong as shit but i need to work on the Hamstrings.
Illuminati
New member
mm107 said:
when maxing out, dont need to stick to the 5 sets of three rule. what I have found that works best, it work with triples, until the triple feels heavy. its not something (the weight for the triple) is not something that you want to push to failure. once the triple starts to feel heavy, and then switch it up to singles, until you fail.
