Well I need to express how important it is to pay attention to the weight you have on the damn bar. Luckily I was doing deadlifts so I wasn’t going to crush myself but instead I just couldn’t figure out why I couldn’t lift the weight as much.
Deadlifts
70kgx10
120kgx5
140kgx5
170kgx4(supposed to be 5, I only thought I had 150kg on the bar I forgot to count the bar weight)
170kgx2(my grip just couldn’t handle it and gave out)
T-Bar Rows
90lbsx5
135lbsx5
180lbsx5
205lbsx5
Reverse Grip, Narrow Grip Lat Pulldowns
110lbsx6
122.5lbsx6
135lbsx6
Standing Wide Grip Bicep Curls
50lbsx8
70lbsx8
70lbsx6
Basically on all exercises I’m going for two work sets at the highest weight I can handle. Next week for Deadlifts I’m going to have to actually put 150kgs on and see how that goes. I’m still fighting with deadlift form, I’m trying to lean back more and use more bodyweight as leverage but I just tend to lose my balance so I need to work on that for a while.
Anyway now it’s a big break until saturday where I may try for a new squat PR.
First chest day of the new routine and I have to say it went really damn well including a 15lb shirted bench PR. Alot of it came down to a faster warm up I think as well as a good rest since last sunday.
Bench Warm Up
5×135
5×135
5×185
5×225
3×275
2-Board Press
3×315
3×315
Shirted Bench
1×335
1×345
1×355(little shaky on lockout) PR
1×360(nice pause and good speed better than the 355 press) PR
Tate Presses
10 x 33lb DBs
10 x 43lb DBs
10 x 43lb DBs
10 x 48lb DBs
Upright Row
10 x 50lb Barbell
10 x 70lb Barbell
I really liked how today went and not just the PR, the warm up and everything felt really good, didn’t feel like I overworked myself during warm ups which I think have been the case for a while.
Well I’m not sure if this workout was any less intense than the ones before but then again I wasn’t looking to drop the intensity on squats so I guess that’s okay.
Squats
5×135
5×185
5×225
5×275
5×315(really shaky, all over the place)
5×315(perfect)
5×365
5×385
Box Squats
4×275(warm up)
4×315
4×315
GHR on Lat Pulldown Machine
6×60lbs
6×47.5lbs
Standing Calf Raises
255lbsx10(warm up)
300lbsx10
345lbsx10
Felt like a tough workout for sure. I’m concerned I’m not getting enough depth with squats so I’m going to try and get some video in the next little while to try and check it.
Yesterday was the last DE squat/dl workout I will be doing for a while as I am going to be embarking upon my new routine starting this weekend.
Yesterday looked like this:
Box Squats at 55% 1RM
12sets x 2reps x 250lbs
Started to feel quick sick half way through
Rack Pulls
3×225
3×315
3×405
Ripped my hand open a bit again and my lower back pain returned
GHR on Lat Pulldown
5×60lbs(weight is used for assistance)
5×60lbs
That’s all I did, my abs still hurt from Saturdays workout.
As I said this weekend will be the start of my new routine which looks like this:
Tuesdays: Deads or Rack Pulls: 2x10(for a while to work on form, then drop to 2x5 with higher weight) Upper Back work, bent over rows, T-bar rows: 2x5 Reverse grip narrow grip pull downs 2 x 6 Standing wide grip curls 2 x 8 Saturday: Squats: 2x5 Box Squats: 2x4 Ham/Lower Back work, GHR, Pullthroughs, etc: 2x6 Calves: 2x10 Sunday: Board Press 2x3 Shirted Bench 4x1 Tricep work, dips, JM press, tate press, etc: 2x10 Traps and shoulders, shrugs, upright rows, etc: 1x10
I’m thinking I might change Calves on Saturday to abs or something.
Some of the experts on IronAddicts have confirmed that I am definately overtraining, at least on bench. I’m going to have to cut it back for a while, one of the guys who’s been helping me with form suggested benching once a week and he’s also put a basic routine up on another board that looks like this:
Monday: Squats 2 x 5 Box squats 2 x 4 Leg presses 2 x 5 (pick two of these pressing movements) Calves (your choice of exercise) 2 x 10 Tuesday: Wide grip flat bench 2 x 6 Decline medium grip bench 2 x 6 Weighted dips 2 x 10 Upright rows or side laterals 1 x 10 Thursday: Dead lifts 2 x 5 (or a variation of) Bent over rows 2 x 4 Reverse grip narrow grip pull downs 2 x 6 Standing wide grip curls 2 x 8
I’m going to see what Jamie thinks of changing up to something like this for a while, it’s a serious decrease in volume which is just what I think I need. There is a thread by a guy who followed this routine with quite nice results.