Arms

Short and sweet on saturday.

Pressdown: 3 sets of 20

CG bench:
135/12
155/12
185/10
225/7

DB curls:
30/10
40/10
50/6

Like I said in a previous blog, I'm trying to get into the gym everyday just to see how it goes for a couple weeks. So far I feel pretty good, but I'm sure once work starts I will probably back off a day, but I'm going to try and stay the course.

All these small session are not meant to bust down the barn door either. Just get some blood circulating and promote recovery. Seems to be working a bit as I feel better overall.

This video is by Monster Garage Gym in Gurnee, IL. Pretty accurate from my experience in powerlifting so far.

Friday Deadlift/Metabolic Circuit

Foam Rolling and postural warmup

Deficit Deads:

135/6,6
185/6
225/4
275/3
315/2,3

Metabolic Circuit/Heavy Day

Squat: 225/10,10,10
Bench:185/10,10,10
Pulldown:130/10,10,10
Leg Curl:95/10,10,10
Machine Shoulder press:110/10, 130/10,10
Seated Row:130/10,10,10

This circuit went much better. Once again, all sets were done with a minute rest in between. I went a bit slower between exercises, but only because I had to set up equipment, load and unload weights, etc.

The light day let me a little winded because, well, it was light. This heavy day was a different monster altogether. I was definitely pushed on the squat as me and high reps do not get along. With that, I may need them because I definitely feel they have exposed a weakness. More mental than physical to be honest.

Bench training and current plan(at least for six weeks)

Postural warmup.

Incline press:

135/8
185/6
225/3
245/3
275/2

So today I pulled the trigger on something I've been wanting to do for awhile. I decided to add in some circuit training and leave it in before I start prep for the APF summer bash in Park Forest on July 29th.

Why?

Mainly because I feel circuit training is good gateway to some new gains after beating my body with "heavy as I can go weights" for awhile. Plus, I wanted to up the volume. REALLY up the volume, so here's what went down

Leg press, machine press, pulldown, leg curl, db press, pressdown, bicep curl

All those exercises were done for 3 sets of ten with a minute rest in between each set. The football team use to do this and I've been curious about how to combine the program called the "Metabolic Circuit" with my current "Westside infused" training. Nothing wrong with experimenting. I'm not even doing it during meet prep which kicks off in June, so its cool to screw around with and see what happens. I'm going to be doing this twice a week with Bench and deads(or arms) after my main movement.

Sitting at 244 right now, feeling good and adding in some postural stuff to get my hips and pelvis shifted where it should be. Until next time

Lower Body, training experiments and aggravation.

Leg Curls:

65/20
80/15
95/15
110/10,10,10

Box Squat: parallel box

Bar/10
95/10
135/10
185/5
225/5
275/3
315/3
365/3(Not a 3 rep max, but was pressed for time)

Leg press: heavy for 4 sets of 10-15 reps

Taking summer classes back home at Harold Washington. I would say more, but theres honestly no point as it crosses into the realm of needless bitching.

Gun show

Pressdowns:

80/40,25,25
100/20

Hammer strength curls: 65/20, 19,12

Close grip bench press(w/fat gripz)
135/12. 12
185/10,10

Alternate Barbell Curls:
30/10

40/10

50/10

65/7

Left elbow is giving me issues so I just warmed up a bit more slowly, pushed the reps up and made it very controlled. Especially on the cg press. Gonna ice, chill, eat ice cream and work on some homework and projects.

Back day and slowly getting back into pulling.

Chins: Did sets of six until I reached 30, and then did 5 more

Sumo Deadlifts:
135/7
185/6
225/6
275/5
315/3
335/2 (video may say different, I was half asleep while editing it.)

Bent rows:

135/12
225/12
245/12

One arm rows

3 sets of 10 with 100 lbs.

Woking on my sumo. I suck at it so I'm going to do more. I also need to get my chinning performance. My numbers as of now are ok.............


Getting it done

Squat and bench and awesomeness...........

Monday: Lowerbody SSB Squats: All sets done without a belt Bar/10, 115/10 155/10 205/6 245/5 265/5 295/3 Did the leg press laying down and it was a bad idea. It was a different setup and I dont like it. So I'm not going to post sets and reps because quite frankly it's embarrassing. Hamstrings: Done in the PM Only did leg curls and romanian deadlifts. My lower back was pretty toast as I'm doing all my training without a belt right now in an attempt to....well.....just get stronger without a belt. I refuse to train without knee sleeves though. That would just be stupid, especially as you get older. Chest: Wednesday The fucking bro convention was convening by the time I walked in. Everyone talks about how the Arnold reeks of douchiness.........you people ever been to a collegiate rec center? No? Then you have no idea of the bro fest that ensues. Incline Bench: all sets done with Fat Gripz until 245 lbs Bar/20 135/10 155/10 185/10 225/5 245/5 Dips:BW for 3 sets of 12 Standing DB Press: 40/12 50/12,10 60/5 Laterals: 3 sets Switching out my main chest exercise so it looks like I'll be doing flat db press for reps and heavy for a 3 week cycle and see how that goes. I want to get 125 for a set of 20 eventually. Its back to front squats next week, zerchers the week after and then some safety bar squats the third week. I feel these will give me direct carryover to my low bar squat. I'll also be doing high bar squats for reps as an assistance exercise to build mass. Cant have small legs trying to squat the world.