Adarq.org

Might look like this:

Sunday
Squat 3x6
Calf Raises 5x12
Bench 3x6, Incline DB bench 2x12
Lateral Raises 3x8
Weighted Pull ups 3x6
Hanging Leg Raises 3x10

Tuesday
Deadlift 1x6
Calf Raise 5x12
Pendlay Rows 3x6, Seated cable rows 2x12
BW pull ups 5x10
Lateral Raises 5x12

Thursday
Squat 3x6
Back extentions 3x12 (i'll deal with these, gotta stop complaining)
Bench 3x10, Incline DB bench 2x12
Seated Cable Rows 3x12
Hanging Leg Raises 3x10
AB Wheel Rollouts 3x10

Thinking of switching to a fullbody routine 3x a week. tue/thu/sun would be best.

Basically just gotta split up one of my pull days (the non deadlift one) and move the lifts over to the two push days. That's about it, basically. It's just rows and pull ups really.

I'll have so much more time in my week if I do so.

I'll draw up a routine later.

Week 33

Sunday - 11/16/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5                                >> Still sticking with 245. Need to perfect form.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 1
265 x 1
245 x 6
245 x 6
245 x 8 PR

Seated Cable Rows
165 x 12                          >> 60sec rests.
165 x 12 PR

Pull ups
BW x 3                    >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 1
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 3
BW x 3
BW x 10 PR

Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
10

Moved my workouts back by a day. My next workout will be Tuesday. It will be a push day.

Also, I might shift all my workout days back by a day. This way two of my workouts will fall on the weekend. It's a long commute to work and also a long commute to the gym. I have no time to myself on those days.

tue - push
thu - pull
sat - push
sun - pull (no deadlift)

What does 440 +15 mean exactly

or try adjusting your grip? if you're doing really wide grip, then maybe narrow a bit to a more conventional grip? or do a bit of fiddling around with technique? maybe you're not pressing through the floor enough with your feet?

That was the other thing I forgot to mention. I worked with a powerlifter last week. He understands why I dont want to make my grip more narrow, though I really should make it narrow in order to put up big numbers. But he really did help me with where the bar touches my chest and getting rid of my little cheating motion. Also putting much less pressure on my rotator cuffs.

So my form really improved and I cheat less. It may take me a week or two to get used to the new form, it feels way different; it's not just a little "tweak" like I find in my squat. I forgot about that. I'll give it another 3 workouts before I try to change the rep scheme.

Thanks!

Week 33

Monday - 11/10/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5                         >> 365 is a bit too much of a struggle, defeating the purpose of the warm up. 355 next time.
185 x 5                         >> Man I was feelin it today. Went for 315 instead of 310.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
315 x 6 PR
315 x 5 PR
315 x 4 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 12
+250lbs x 12 PR
+250lbs x 10 PR
+250lbs x 10 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Need to change the warm up scheme next time.
135 x 5
165 x 3
205 x 2
245 x 1
225 x 6
225 x 5
225 x 4

Incline DB Bench Press
65's x 8 PR                     >> 60sec rests.
65's x 6 PR                      >> The 60's were taken so I stepped it up.

Super Strict Lateral Raises
30's x 3                                  >> 60sec rests.
35's x 1
40's x 1
35's x 10
35's x 7
35's x 5

Standing Shoulder Press (left side only)
45 x 12
45 x 10

Bench press and lateral raises stalled. Really pissed the bench press is stalling. Right where I always fucking stall. Year after year after year.

I think I have to switch up the rep scheme. Mondays will be 5 sets of 3 from now on. Fridays will be working up to a 3RM and then doing higher rep work. May throw in a light day on Wednesdays in between.

Also I need to buy a reliable scale and track my weight every morning from now on.

Found this from 2 years ago. I was 197 pounds bw:

<a href="http://www.youtube.com/watch?v=n2MLgzVhyYs" target="_blank">http://www.youtube.com/watch?v=n2MLgzVhyYs</a>

Date is end 26 Nov '12. That's two years ago. Man, this is so de-motivating to me to see myself spin my wheels for years and years and years.
Although after that it dropped to 315x3 and then 315x1. Then I hit a hard finals week and didnt lift for three weeks. Came back and squat was at 275x5 lol.

Finally worked back up to a 310x5 ATG squat at 188lbs bw on 15 Aug '13. Hmmm... so it took 9 months to get back there. holy fucking shit. Then by 12 Oct '13 I was stuck at 315x5 for weeks and weeks and droped to 295x5 for no reason at 193lbs bw.

Then I didnt update my log until March of 2014 and was back at a 275x5 squat. idn wtf.




Also disappointing how I benched 230x5 on 10 Nov '13 at a bodyweight of 193lbs.
A whole year ago I was benching what I'm benching today, yet I was a few pounds lighter.
In a whole year i couldn't progress on my bench. Instead, I went backwards a bit.


I really can't wait to be hitting all time PR's on ALLLLLL of my lifts so that i can stop fucking looking back and only look forward from now on.

Also, I'm 200lbs bw at the gym now. I think I will cut after this month. I want to get back to my 190lb self, but I thikn that's too light. I have more muscle now. 193 sounds right.