Last weeks training

Work Sets listed only

Squat
305/3
350/3
390/3


Bench

230/3
260/3
290/5

Deadlift

370/3
425/3
480/3


Military Press

135/3
150/3
170/4

Notes

Fridays deadlift workput stunk as I didn't have enough food in me for the session. So I did deads, some hamstring work and left to go and eat. Not sure if it was my set up or what, but I really felt my hamsstrings work on my final set of deads

The best workouts were yesterdays military press session, Wednesdays bench and Monday's squat. Slowly upping the volume on everything so thats gonna require more food and more rest.

Semester went ok, although there was one class that I could really care less for, which was photography. I'm all for iphone photography, but not a bunch of stuff with an actual camera.

Mountain Dog training was not stuck with. I'm just gonna trust my own instincts and piece some things together. I will use concepts from it though.

Love how Christmas fell on a Sunday this year. Means that squats on Monday don't get interrupted!.

Merry Christmas all!!

Another catchup post

Been super busy with finals and such. So here is Tuesday's and Wednesdays training.

Squat: Tuesday:felt beat down on Monday

320/5
360/3
405/1

Other leg stuff

Wednesday: Bench at the WORLD FAMOUS QUADS GYM!

240/5
270/3
305/3

Incline press:
135/10
185/10
225/5
225/5

Flyes: 3 sets of ten.

Going to get some good work in the weightroom done here and take a academic deload. Cant wait to fix some issues with my squat and get it moving in a good direction again.

Also great to be back in the city! Missed it here.

Catch up with training

Have not posted since last Monday because the past week has been a bit of a blur.

Wed: Military press: 120/5, 40/5, 160/5
Machine laterals:3 sets
Hang and swings:4 sets

Friday: Deadlift:340/5, 390/5 430/5

Meadows Rows:3 sets
Pullovers: 3 sets

Saturday:Bench:210/5, 240/5, 270/5
Machine press:4 sets
Flyes:3 sets

Everything is feeling good. I think I'll up the volume a bit and try to get a deeper pump. Last training day here in Lincoln before I go back home to the crib and put in some good work there.

Leg day

Squat: work sets only
275/5
320/5
365/5

Leg Curls: 3 second negatives
80/12
110/12,10,10

Dumbbell stiff leg deadlifts:
60/12
70/12
80/10

Hack Squat: pause at the bottom on third set:

1 plate:10
+25/10,10

Did some single leg squats with my left leg after all the other work. This is an imbalance that I need to fix in order to progress on the platform more. While not competing in March kind of stings me a little, I cant perform at the level I want without addressing weaknesses.


Here is how I'm also addressing my weaknesses in the gym. Doing extra workouts. Heres one of my techniques




I'm being facetious of course, but was it too much to ask for the brother to clean his porch off? I'm assuming it was.

Back training/Deadlift day

Did rows first as I did not want my lower back fried from doing deadlifts first. Worked out ok. 470 went a bit slower than it should have, but whatever.

One arm barbell rows:

*75/12,12
95/12
120/10,10

Concentrated on getting a good stretch and pull all the way up to the top without using a whole lot of bicep power

* denotes warmup sets

Bench pullovers
55/12
65/12
75/12

Did these the mountain dog way by hanging my head off the bench and pulling it up to my forehead before going back down again. Here's a video with a better explanation.





Deadlifts: Work sets listed

365/3
495/3
470/3

I definitely feel it in my back today the effects of putting rows first. Right now for the first three weeks its low volume, but it gets ramped up after the initial 3 weeks.

Shoulder Training

Doing some new stuff with shoulders. Combined 5/3/1 and mountain dog training, a system that was developed by John Meadows. You can find more info and videos at his website .

Overhead Press:

135/3
150/3
165/4

Lateral "swings": 40/12, 50/12, 60/12

"Over and Backs"95/6, 7, 5

What are over and backs? Heres the video




Rear delt machine: 50,35, 35/35, 45/22

John Meadows suggets you do high reps for for rear delts. I tried and got my ass beat. I couldn't even do the last set. I'm going to have to find a different rear delt exercise though. The rear delt machine in the rec center sucks balls.

Squat day and program re-evaluations

As normal Monday is squat day, but I did high bar olympic style squats to hit the quads more. Here is the breakdown.

170:5
215/5
255/3
300/3
340/3
380/3

Hack squat: 1pps(plate per side)/12, 2pps/6,6,6
Leg Press: 3pps/12, 4pps/10,12,10
Leg Curl: 80/12, 95/10, 125/10,7

Ideally I wanted to do more hamstring work, but I had a prior engagement that I need to take care of.

Okay........brand new programming parameters.

1: My main work will still consist of the 5/3/1 percentages, set and rep scheme however I'm thinking of just using weeks one and two for a little while. I havent decided what i'm going to do, but I'll decide before the end of the week.

2:The focus is now to build muscle. I'm doing it because I want more muscle and I wanted a different challenge. I wanted to bring up some weaknesses and go from there. Right now, quads are a weakness and I want to get them bigger. I have other stuff in mind, but it all points to gaining more muscle.

3: Assistance work is more bodybuilding focused. Slowly building up my volume as my endurance sucks cow dong right now.

3: No real bodyweight goals. If I can get to a halfway decent 250 then I'll be happy for right now.

No more prep for the International open. Just can swing it cost wise. I'll look to something in the summer or fall maybe.

Off to do homework.............ugh.