Workout Notebook

[lweaver]

7/6

Deadlifts
185x12
235x10
285x8
335x5 PR
385x1-->PR

Weight is still going up smooth, I expect to hit at least 395x1 within 2 weeks

Did a set of 8 wide grip pullups...went to take a leak, someone was setting up a squat bar in the rack. Didn't say anything, was glad to see someone squatting.

Did some sets of close neutral grip chins, giant setted with wide grip lat pulldowns-->reverse grip lat pulldowns-->narrow grip lat pulldowns. 5 sets total, dont feel like typing the details out haha Was a real burnout for my grip.

Pullthroughs 90x25x3

 

[lweaver]

7/7

Flat Bench
225x5x5

No issues, went smoothly. Found a platform to place under the bench to get a better leg drive so I'll be set. Adding 5 lbs to the 5x5 next week.

Wide Grip Incline Bench
135x10
155x9
175x7
185x5

Dips w/ heavy chain supersetted to BW dips, FW lean for chest amphasis
10-->5
8-->5
6-->4

About 2 mins between each set. Only snag was my flat bench was a little shaky on the eccentric since my lats are shot from yesterday.

 

[Tblock1]

nice man I'm doing a simple 3x5 and adding weight right now. I'm starting back at 215 though because of my lost strength

 

[lweaver]

You gonna bump up 5 lbs a week?

7/8 Squat Day, doesnt look like much but it was killer between the heat and resting only about 2 mins between sets

Back Squat
225x10 (warmup)
315x10
365x5
335x7...got up the last rep but fucked up racking the weight, half of it crashed to the ground...big motherfucker next to me reracked it for me like it was a toothpick
225x10...very deep and explosive

Zercher Squats
155x10
175x8x3

My lower back and abs were shot and my legs were like jello so I opted to leave instead of hurting myself...

 

[Tblock1]

You gonna bump up 5 lbs a week?

7/8 Squat Day, doesnt look like much but it was killer between the heat and resting only about 2 mins between sets

Back Squat
225x10 (warmup)
315x10
365x5
335x7...got up the last rep but fucked up racking the weight, half of it crashed to the ground...big motherfucker next to me reracked it for me like it was a toothpick
225x10...very deep and explosive

Zercher Squats
155x10
175x8x3

My lower back and abs were shot and my legs were like jello so I opted to leave instead of hurting myself...

I actually started at 205...so I added 10 pounds to get to 215....not sure if I'll jump 10 or 5 now

 

[lweaver]

7/12 Shoulders...gym was incredibly crowded so not an ideal workout. Military presses were akward, I prefer seated BTB press.

Military Press
125x7-8x4

Barbell Shrugs
225x10x4

Facepulls
100x25x1

Rack Shrugs, Neutral Grip
270x10
270x10
270x10 superset 180x10 (x2)

Standing Arnold Presses, slow and controlled ROM (35 lbs-->30-->25-->20)
10-->5-->5-->5

2 more similar sets afterwards.

7/14 Chest/Tris

Bench Press
230x5x5

Went smooth, my last rep on each set wasnt much tougher than the first. 235x5x5 is the goal for next week. Rest periods were about 2 mins.

Close Grip Bench Press (grip as close as I could get without wrist pain)
185x8x3

Dips

70#-->35#-->BW

4-->4-->4
3-->5-->3
Fuck-->4-->2

 

[lweaver]

7/15

Squat Day...just focused on squatting, I tend to drive my hip forward first so I focused on initiating the movement with my head and chest.

Explosive Squats
225x15x1

Box Squats (on a low bench; lower than the box I usually use which is just parallel)

225x10x2
245x9
275x6
295x2 then failed attempt; Rest-pause ~20 seconds, then 295x1

Haha these were killer, when I failed my last rep 2 guys ran over with intentions to help me, but I sat there and calmly explained that the weight was going to go up...

Hack Squat (Machine)
90x10x3

Sharp adductor pain bilaterally with the hack squats.

Cut it off there, had other things to do and really just wanted to get some good squatting in. Not seeing the need for a whole lot of assistance work, my form is good and there are no consistent sticking points. Just need to squat more fuckin weight!

 

[lweaver]

7/16 Upper Back/Rear Delts

BW Pullups
8
6
6

DB Rows
90x5x3

Havent done these in awhile, went pretty light and focused on form

Neutral Grip Cable Rows (Wide)
180x10x3

V Grip Lat Pulldowns
190x8
190x6
190x5

Rev Grip Lat Pulldowns
150x10x3

Face Pulls
100x15x3

 

[Tblock1]

nice workout looking good man!

 

[lweaver]

Called off work and lifted twice today, did arms as my second to prevent overtraining.

7/20

Shoulders
BTB Press
135x10
155x5
135x10

Pyramid bar Shrugs
185x15
270x8x3

Standing Arnold Press
40x10
45x8
50x5

Rotary OHP
150x10x3

Face Pulls
120x10-15x3

Arms

Close Grip BP
135x15
185x10x2
185+medium chainsx4...then fail, had to roll the weight off of myself
135x10

Incline DB Curls
25x15
30x12
35x9

Upright Dips (2 heavy chains-->1 heavy chain-->BW)
5-->5-->4
3-->4-->2
4-->2-->2

Hammer Curls
35x12
40x10
45x8

Rope Tricep Extension
140x10
150x8
160x5

BB Wrist Cuurls
65x10
85x8x2

Cable Crunches
206x15x3