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Log Catch up June 1st-6th

1) Bench Press
45x20
45x20

DB Fly Warm ups
35lbs x 3 sets of 8

back to bench

95x10
95x5, x5

work
135x5
150x5
170x4 *couldnt get rep 5. oh well.

185 x 5 singles

2) One Arm Row (l/r)
35x25
45x20
53x15
53x15
53x5 sets of 5

= 100 reps per arm total

3) Bench Press EDT
95lbs x 15 min

bunch of sets of 5, some 4's and 3's, finished with doubles

ended up with 128 total reps


Thats it! Call me the Volumator...

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Notes: conventional deadlift today, just worked on singles. it was a decent session, didnt feel as into it as i usually do.

1) Deadlift

135 x 10
135 x 10
185 x 5
185 x 5
225 x 3
225 x 3

255x5
275x5

315 x 1
315 x 1
335 x 1
335 x 1

2) Deadlift Still

185lbs x 10 sets of 5 reps, speed.

Thats it.

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1) Chin Ups
bw x 5, x 5, x4, x4

+30lbs x 5
+32.5lbs x 5
+35lbs x 5

+53lbs x 1 PR
+45lbs x 1
+45lbs x 1

2) Chinup Grip Lat Pulldown EDT
15 min
100lbs - ended up with 100 reps total

3) KB Strict One Arm Presses
10 sets of 3 per arm

4) Foam Rolling and some gay stretches

Done

Arms are swolen, actually its kind of painful.

Notes: High carbs today, pre workout jacked... great session

1) Squats 

45 x 10
45 x 10
135 x 5
135 x 5
185 x 3
185 x 3

work - belt, knee sleeve
195 x 5
225 x 5
255 x 5 rep PR for this weight - belt, heavy wraps

2) EDT Squats - 15min PR zone
155lbs

5 - 11 sets
4 - 5 sets
3 - 1 set 

78 reps total

note: happy to report sweat glands definitely work.

3) Arms

H Curls - 2 sets, 8 reps, per arm
Tricep Ext - 45lbs x 12 reps x 3 sets
BB Curls - 45lbs x 12 reps x 3 sets

4) Foam Rolling and Stretches - 10 min

Squat Day

Man, i just didnt feel strong today. idk what it was. In other news, i got my Spud Deadlift belt, its NICE. It fits really comfortably as well. Cant wait to try it out. This deadlift wave, im going to do conventional pulling. Exactly 4 weeks out until meet. So i got 3 weeks of loading, then a small deload leading to the meet.  

1) Squats 

warm ups felt light 

135x10 

135x8 

185x5 

185x4  

work sets - felt heavy. 205x5 

225x5 

245x5  

2) Chins and Dips 

+25lbs x 4 sets of 5 each BW x 8 Chins, x 12 dips  

3) Squats again 

185 x 10 

185 x 3 sets of 3 

205 x 2 sets of 2  

thats it.

May 21st (Log Catch up)

Log catch up. This past week was a deload, didnt do much (some cardio, some high rep arm stuff, just farted around) Next squat wave starts tomorrow though.

2x Jacked pre session.

1) Bench Press

45x10
95x6
95x4
135x5
142.5 x 5
165x3
180x2

2) Incline DB bench
5 sets of 10 @ 2x45's

3) Pull Ups
BW x 25 total (5x5)

4) KB Rows (l/r)
53lbs x 20, x20, 45lbs x 15

Arms

DB Flyes x 3 sets of 8 (35lbs)
H Curls x 1 set of 14 alternating
BB Curls bar x 2 sets of 10

Finito.

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1) Deadlift Sumo

90x10, x10
180x5, x4
230x4
250x4

work sets
260x5
300x3
330x3

330 x 1, x1, x1 conventional

The sumo pulling is different, its making my right knee bothersome. So im not sure about it. I do feel stronger with conventional pulling, i DO feel i use my back more than my legs, but i also feel my traps are more activated... so its give and take. At this point i think ill just stick to conventional pulling and work on my lower back strength.

2) KB Military Press (L/R)
x5, x3, x3, x3, x3, x3, x3, x3

3) Conventional Deadlift from deficit
180x10
190x10
190x10
190x10

these reps were rest paused about 5 seconds.

4) Chin Ups
x8, x5, x6, x5, x5 

Chins felt strong today, i just made the concentric FAST and made sure to get chin well over the bar.

All in all a good session. Next week is sort of a deload, no heavy pulling/pressing/squatting. Ill startup another 5/3/1 wave leading up to my meet, pull conventional.

Working on using the knee wraps for squats too, i think ill be able to get another 30-40lbs on my meet squat, as well as pull 408-412. Ill be happy at this point to add 5lbs to my bench meet PR. Just gotta be patient with that, and any progress i can make is good.

Squats and Stuff

Jacked pre workout again.

1) Squat
95x10, x10
135x6, x5
185x5
205x4

work sets (belt and 2 band Metal knee wraps)
215x5
245x3
270x4 rep PR *Estimated 1rm 305.9

2) Floor Press
135x10
135x10
155x5
135x5
135x4
135x3
135x2

3) Squats
195x 4 sets of 10
205x10 *i think this is a rep PR. Pushed the hell out of these today.

4) Chins and H Curls
3 sets chins (20 reps) and 3 sets h. curls (30 reps)

Done!

Deadlifts and Stuff

1) Deadlift

140x10
180x5, x5
230x5

belt on, work sets
240x3
270x3
310x6 PR Reps

2) Deficit Deadlifts
200x10
200x10
230x7
230x7
270x3

3) Chin Ups
bw

x5
x5
x5
x6
x7
x7
x5


4) Back Extensions
4 sets of 15 at bodyweight

Note: i recorded this, but my vid program is acting stupid... ugh i just need to go ahead and get a macbook already.