Adarq.org

Week 32

Saturday - 11/08/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5                              >> I'm going to stick with 245 for a few weeks and get my form better. Used too much back.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 1
265 x 1
245 x 6 PR
245 x 6 PR
245 x 6 PR

Seated Cable Rows
165 x 12 PR                          >> 60sec rests.
165 x 10 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 PR
BW x 4 PR
BW x 4 PR
BW x 8

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

Pissed as fuck that a year ago i benched 215x7 yet this week 215x8

Why why why do i keep spinning my wheels
Well at least my atg squat and deadlift are at all time highs

Cant wait to squat tomorrow. And bench with better form. My poundage might drop but its worth it.

 

I just remembered i did some PNF stretches for my hip flexors right before squatting. Next squat workout i will do those same stretches after my first set of 305x6 and see if it gets much easier. Maybe thats what it was.

Week 32

Monday - 11/03/14

-= Workout Log =-

Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
365 x 1
385 x 1 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12 PR
+250lbs x 12 PR
+250lbs x 8
+250lbs x 8
+250lbs x 8

Bench Press
45 x 10
95 x 8
135 x 5
165 x 3
205 x 2
245 x 1
215 x 8 PR
185 x 4 (paused)
185 x 4 (paused)
205 x 2 (paused)
215 x 6

Super Strict Lateral Raises
25's x 3                                   >> 60sec rests.
30's x 2
35's x 1
40's x 1
35's x 8 PR
35's x 6 PR
35's x 5 PR

My squat was just... wow. 315 felt light as a feather. So I loaded up 345 instead of 335, planning to go down to 305 and do my usually 3x6. However, 345 felt light too! I said fuck it, loaded up 365. The speed in which I squatted that motherfucker was great, and it didnt feel heavy, so I loaded up 385. Got super pumped up. Unracked it, still didnt feel heavy on my back. It felt as heavy as 315 did last week. I repped it. Holy mother of shit, I bounced out of the hole so fast I couldnt believe how easy i made it look. Might have had 405 in me. But I really want to stress out that the SPEED in which I lifted 385 was incredible. There was absolutely no grind in this lift, and I felt as though if I tested my TRUE max, whatever it was today, there wouldnt have been a grind there either. It would either be a miss or a hit.

I have no idea how this happened. Maybe once a year i feel SUPER SUPER good and i just go for it and crush PR's. Funny because I was tired as hell from walking for over an hour before I got to the gym. Planned on repping out 315 afterwards, but didnt want to burn out.


Then I had a powerlifter help me with my bench. The guy is 60 years old and still benches 3 plates. Used to do 385 for 10 reps back in the day he tells me. I definitely believe it.
This guy really helped me with my form. I dont hitch anymore with my ass. In addition, i keep my elbows tucked in and drive out off the chest much better.

Week 31

Saturday - 11/01/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5
135 x 3
155 x 3
195 x 2
225 x 1
245 x 1
240 x 6 PR
240 x 6 PR
240 x 6 PR

Seated Cable Rows
160 x 12 PR                          >> 60sec rests.
160 x 15 PR

Pull ups
BW x 3                    >> 60sec rests
+20lbs x 3
+40lbs x 1
+60lbs x 1
BW x 10
BW x 10 PR
BW x 5 PR
BW x 4 PR
BW x 4 PR

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

Still trying to figure out what hamstring/lowerback exercise to do in my damn gym. The back ext sucks the way its built, makes it insanely difficult to add weight. The seated leg curls make the left side of my lower back cramp up, so I stopped doing those. The prone leg curl machine sucks cuz the pad where i put my feet is tilted. I would be working out my legs unequally.

Maybe goodmornings then?

Also, starting monday, I'll be tracking my bodyweight.

Week 31

Wednesday - 10/29/14

-= Workout Log =-

Deadlift
155 x 5
205 x 3
245 x 3
295 x 2
335 x 1
385 x 1
355 x 6 PR

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+20lbs x 3
+40lbs x 2
+60lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 5 PR
BW x 7 PR
BW x 4
BW x 9 PR

Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1
165 x 12 PR
165 x 8 PR
165 x 6 PR

Ab Wheel Rollouts
7ft x 10                         >> 60sec rests.
7ft x 10                         >> Damn these are killer.
7ft x 8

Oh wow, attempting 360x6 on deadlifts next week! That would tie my all-time PR. 365 comes after that... Love the way 365 looks on the bar. Though on deads it looks different on my gym since i use two 10lb bumper plates; the regular plates are octagonal dammit.

Week 31

Monday - 10/27/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
300 x 6 PR
300 x 5 PR
300 x 4 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 3
+180lbs x 2
+270lbs x 1
+250lbs x 10 PR
+250lbs x 8 PR
+250lbs x 8 PR
+250lbs x 8 PR
+250lbs x 8 PR

Bench Press
45 x 10                          >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
235 x 1
225 x 6 PR
225 x 4 PR
225 x 3 PR

Incline DB Bench Press
55's x 12 PR                    >> 60sec rests.
55's x 12 PR

Super Strict Lateral Raises
25's x 3                                   >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 10 PR

DB Shoulder Press (left side only)
45 x 10 PR                                  >> 60sec rest.
45 x 8 PR

Squat's goin up good. I think i'll hit 3x6 next time if i push myself.
Getting 3x6 on the bench at 225lbs will take another 2 or 3 workouts.

1RM calculator on exrx.net puts 300x6 at a 348lb max. Bullshit. I can definitely hit 365lbs on my squat!
Bodyweight at gym was 197lbs in shorts, sneakers, and tanktop. That's a 1.85x bw squat. Highest I've been at was 2.05x bw, but I was going to parallel back then. Now I'm going ATG. But I'm sure I'll get back to a 2.05x bw squat even at ATG

Week 30

Friday - 10/24/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
295 x 6
295 x 6 PR
295 x 6 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 3
+180lbs x 1
+220lbs x 12
+220lbs x 12
+220lbs x 12
+220lbs x 12
+220lbs x 12 PR

Bench Press
45 x 10                          >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
235 x 1
220 x 6
220 x 6
220 x 6 PR

Incline DB Bench Press
55's x 12 PR                    >> 60sec rests.
55's x 8 PR

Super Strict Lateral Raises
25's x 3                                   >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 8 PR

DB Shoulder Press (left side only)
45 x 10                                  >> 60sec rest.
45 x 8 PR