My Training Journal

[ExtraMile]

Hey bro what program are you doing? Looks a lot like 5/3/1

pretty much a 5/3/1 but no percentages or specific reps for the big 4. I just hit a pr on each big lift each session differant reps. Currently Im doing singles in the squat, was doing singles for deads, doubles for bench but now changing to sets of 4, and 6-8 for OHP. Iv been getting sick strength gains on this as you can tell from the amount of blue on my workouts lol

Today - Bench Day

Flat BB
88 x 8
110 x 5
132 x 5
155 x 3
176 x 4 PR
138 x 12

Bent Over BB Row
88 x 10
110 x 10
132 x 10 PR
143 x 8 PR
143 x 8
115 x 12 (underhand) PR
115 x 12 (underhand)

Incline DB
55's x 8
60's x 6 PR
-dropset 50's x 6

Face Pulls
3x15 25lbs PR
2x12 30lbs PR

Rolling DB Extension (on a slight decline)
40's x 10
55's x 6 PR
55's x 6
55's x 6

Rope Pressdown
1x11 50lbs PR
-dropset 1x8 40lbs

Seated Calves idk which are PR's dont really keep track on this
60lbs x 15
70lbs x 12
80lbs x 10
70lbs x 12
60lbs x 15

started some one arm rows but i hurt my middle erector on monday deadlifting and they set it off hurting again, and I had done some forearm work just wrist curls whilst waiting for the calf machine so my grip wasnt as good, got up to 88's x 15 then dropped them and I stop my sets when I drop the weights cause of grip...

 

[JDid23]

nice workout man

just curious but for your BO BB Rows, do you cheat at all with your back or do you use strictly your arms? How much do you cheat if u do?

nice bench btw... good that you're doing sets of more than 2 reps

 

[ExtraMile]

nice workout man

just curious but for your BO BB Rows, do you cheat at all with your back or do you use strictly your arms? How much do you cheat if u do?

nice bench btw... good that you're doing sets of more than 2 reps

bent over rows im bent over at about a 60 degree angle, and no i dont cheat at all i do them super strict and concentrate on the mind-muscle to make my back do most of the work. Iv always had a decent mind-muscle connection with back...

 

[the.gladiator1987]

why dont you go 90 degreees

 

[ExtraMile]

why dont you go 90 degreees

prefer it a little more upright, i still go strict and still hit my back hard so why change?

 

[future]

It's also pretty hard to balance.

 

[JDid23]

why dont you go 90 degreees

are there any benefits of going 90 degrees? I find it's harder to do them going 90 degrees. Maybe what future mentioned about balance?

 

[ExtraMile]

Today - Squat Day

ATG Squats
99 x 5
121 x 5
149 x 5
182 x 3
231 x 1 PR
149 x 20 PR

Walking DB Lunges
2x8 66's PR

Seated Calf Machine*
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15 PR getting 15reps on all sets

Lying Leg Curl
90lbs x 10 PR
90lbs x 9
75lbs x 12 PR

-Boxing-

*supersetted some reverse curls with these, 6 sets of them. Caught a glimse of my forearms pumped and actually a little vascular from db lunges and couldnt resist I gotta get some pics of them to show u guys

 

[JDid23]

nice squat dude

 

[ExtraMile]

yeah bro i forgot to add i exploded out of the hole so bad the bar flew about 3 inches up into the air off my traps on the 231 single