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My Training Journal
- Thread starter ExtraMile
- Start date
Today - Deadlift day, badass workout!
10mins cycling - bombed it to the gym as fast as I cuold and my legs were killin me when I got there!
Deadlifts
132 x 5
198 x 5
242 x 3
264 x 1
314 x 3 PR
253 x 13 PR
Smith Machine Standing Calves
bw x 10 warmup
116 x 15
-rest pause-
116 x 10
-rest pause-
116 x 10 PR
Seated Cable Row (strict)
12 plates x 10
stack + 22lb plate x 14 PR
-dropset-
stack x 12 PR
15-20mins cycling
fuck yeah! I swear everytime I have macdonalds earlier in the day my workouts are better! I did that today and last military day and both times set some big PR's! I think Im gonna clean up my diet from now though and do a little more cardio.
I need a deload now though... I did a squat workout this wednesday, bench workout the day after and deadlift workout the day after that (today) and set new 3rm's in all of them lol
So I took my 3rm's this week and got:
220 x 3 bench
248 x 3 squat
314 x 3 deadlift
127 x 3 military*
*although I did this after a new 5 rep PR so maybe I could hit 130x3 but I cant make 130 with my KG plates so I guess Ill just count my 3rm as 127...
The bolded sounds good
I think if you increase your conditioning the crazy notion that all your muscle are fast twitch because you tire out fast will go out the window.
Better conditioning = More reps with more weight.
I think you would be surprised by this.
Nice PRs btw
The bolded sounds good
I think if you increase your conditioning the crazy notion that all your muscle are fast twitch because you tire out fast will go out the window.
Better conditioning = More reps with more weight.
I think you would be surprised by this.
Nice PRs btw
I just thought that about my tri's, after about 6-8 reps of pressing they tire so quickly, the second half of any press is where the reps become difficult once the reps get above about 8 and on tricep exercises especially I can really load up the weight when I drop the reps down down. Like on CGBP the other day I hit 165x7 and that hard especially the reps 5, 6 and 7. Then I planned on going up to 187x1 and it felt the same as 165, I nailed 3 reps and they were all pretty easy
but yes I need more conditioning
And that could well be my problem. Lol I ate pizza today and macondalds the day before 
I go back to school in 2 days though and my diet always improves on school days cause I have set meal times and I cant buy any fast food...
Last edited:
Tblock1
New member
I just thought that about my tri's, after about 6-8 reps of pressing they tire so quickly, the second half of any press is where the reps become difficult once the reps get above about 8 and on tricep exercises especially I can really load up the weight when I drop the reps down down. Like on CGBP the other day I hit 165x7 and that hard especially the reps 5, 6 and 7. Then I planned on going up to 187x1 and it felt the same as 165, I nailed 3 reps and they were all pretty easy
but yes I need more conditioning
Lol for me I eat way more at school because I up at 6 am eating and going solid eating all day, but the quality of food is better when I am not at school. Great work on deads, was 314 your absolute max 3 repper? If so you should definitely deload or do something different. Also you should definitely do more hard biking like that, cardio is so important for health in life. How ws 253x13
Lol for me I eat way more at school because I up at 6 am eating and going solid eating all day, but the quality of food is better when I am not at school. Great work on deads, was 314 your absolute max 3 repper? If so you should definitely deload or do something different. Also you should definitely do more hard biking like that, cardio is so important for health in life. How ws 253x13
Just thought of jdid pulling 255x11 and nothing could stop me lol
(nothing personal) first 6 reps were very explosive and shot up.Wasnt my max thoguh think I could have managed 15 but I was tired from the 314...Yeah getting up early and eating before school helps me too, and I have set meal times like I said so I know when Im gonna eat which helps to keep my appetite going. 314 was pretty close to my max yeah, the last lockout was a bitch but I guess I could probably pull 3 plates in american which would be 314. 3 plates over here is only 308... Maybe I would manage a little more if I used a belt too.
And yeah next week I am gonna deload. Its annoying cause I just had an awesome week of military presses and would like to try and hit another PR with them. But bblazer is gonna help me with my training for the next 6 weeks so Ill have to see what he has in stock. Like I said Im gonna work on conditioning too a little more from now. Some extra cardio post workout and no more junk food.
Today - military press day, running on 4 hours of sleep kinda a deload
20mins cycling
Weighted Dips
30lbs of assistance x 8
bodyweight x 5
bodyweight + band x 5 real easy band was too long to stretch enough to create much tension
bodyweight + 44lb plate x 3 plateau...
-dropset bodyweight x 5
bodyweight x 5
-rest pause-
bodyweight x 3
-rest pause-
bodyweight x 2
(slow and controlled)
none to failure or anything didnt want to push it too hard...
Standing Cable Rear Delt Flies
2 plates per side x 20 PR
3 plates per side x 5 PR
-dropset
2 plates per side x 6
Seated Calf Raise Machine
110lbs x 12
-rest pause-
110lbs x 10
-rest pause-
110lbs x 7
-rest pause-
110lbs x 5 PR
Overhead DB Tri Ext
66lb DB x 6
20mins cycling
like I said barely got any sleep last night, diet has been good today though but this week is a deload just some work to get blood into the muscles and get my heart up a bit...
20mins cycling
Weighted Dips
30lbs of assistance x 8
bodyweight x 5
bodyweight + band x 5 real easy band was too long to stretch enough to create much tension
bodyweight + 44lb plate x 3 plateau...
-dropset bodyweight x 5
bodyweight x 5
-rest pause-
bodyweight x 3
-rest pause-
bodyweight x 2
(slow and controlled)
none to failure or anything didnt want to push it too hard...
Standing Cable Rear Delt Flies
2 plates per side x 20 PR
3 plates per side x 5 PR
-dropset
2 plates per side x 6
Seated Calf Raise Machine
110lbs x 12
-rest pause-
110lbs x 10
-rest pause-
110lbs x 7
-rest pause-
110lbs x 5 PR
Overhead DB Tri Ext
66lb DB x 6
20mins cycling
like I said barely got any sleep last night, diet has been good today though but this week is a deload just some work to get blood into the muscles and get my heart up a bit...
