Adarq.org

GOALS by 1 June 2015

ATG Squat 325 x 5
Bench 245 x 5
Deadlift 385 x 5
At under 200lbs bw

Week 19

Saturday - 08/09/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
195 x 6
195 x 6
195 x 4

Incline DB Bench Press
45's x 12                    >> 60sec rests.
45's x 10

Pendlay Rows
45 x 10                    >> 2min rests.
95 x 5
155 x 5
175 x 3
195 x 6
195 x 6
195 x 6

Seated Cable Rows
120 x 12                    >> 60sec rests.
120 x 12

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 8
30's x 6

Standing DB Shoulder Press (left side only)
45 x 10                    >> 60sec rests.
45 x 10

Pull Ups
BW x 5                    >> 60sec rests.
+15lbs x 3
+30lbs x 2
+45lbs x 2
+60lbs x 1
BW x 10
BW x 6
BW x 4
BW x 4
BW x 3

Cable External Rotations
20 x 12                    >> 60sec rests.
20 x 12
20 x 12

Was supposed to lift yesterday but didn't have time. I'll lift tomorrow as scheduled. Might push monday's workout back to tuesday. Other than that, everything's on track.

Week 19

Monday - 08/04/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
195 x 6
195 x 5
195 x 4

Incline DB Bench Press
45's x 10                    >> 60sec rests.
45's x 8

Weighted Pull Ups
BW x 5                    >> 2min rests.
+15lbs x 3
+30lbs x 2
+45lbs x 1
+60lbs x 1
+30lbs x 6
+30lbs x 6
+30lbs x 5

Pull Ups
BW x 6                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10
30's x 6

Standing DB Shoulder Press (left side only)
45 x 8                       >> 60sec rests.
45 x 8

I'll be able to go up about 5lbs a week. I'll be back to repping 225lbs in no time in the bench.

Yet again, regress instead of progress :/

could have been a beast by now if this hasn't happened so many times. For god's sake i was benching 195x6 in high school im pretty sure at one point. I graduated college already.

Whatever. Gonna look and perform crazy good by next summer, that's for sure

Well I took a two week COMPLETE break from any gym work whatsoever, and I came back and squatted 140 kg with ease (while before that I was struggling mildly). You could argue that the recovery I got during those two weeks was better for my squat than any loss of efficiency that might've happened during that time span.

I could definitely argue that, and I could also argue that you could have squatted MORE than 140kg if you were working up to 90% singles 2-3 days a week during that time

fwiw i took 6 weeks off and bench went from 230x5 to 185x6
obviously 6 weeks is too much haha. but in my personal experience, and i have logged this many times, if i take so much as a single week off from lifting, my lifts drop temporarily.

gotta figure out what week im on... bench dropped by like 30 pounds. lifted 2 or 3 times in the past 6 weeks. fuck.

had a sick summer though.

Week 9

Saturday - 05/24/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests
45 x 10
95 x 8                     
135 x 5
135 x 3
155 x 3
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6
220 x 4
220 x 4

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

Chin Ups
BW x 5                    >> 60sec rests.
+35lbs x 3
+55lbs x 1
+70lbs x 1
+85lbs x 1
BW x 12
BW x 7
BW x 4

Pull Ups
BW x 5               >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2                       >> Holy shit I hit 5x12. Time to raise the weight!
35's x 1
30's x 8 PR
30's x 8 PR
30's x 8 PR
30's x 6
30's x 5

Cable External Rotations (left side only)
20 x 12
20 x 12
20 x 12

Week 9

Tuesday - 05/20/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8                      >> My arms just somehow gave up on last set.
135 x 5
135 x 3
155 x 3
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6
220 x 5
220 x 1

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

Chin Ups
BW x 5                    >> 60sec rests.
+30lbs x 3
+55lbs x 6
+55lbs x 6 PR
+55lbs x 4 PR

Pull Ups
BW x 8               >> 60sec rests.
BW x 4

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2                       >> Holy shit I hit 5x12. Time to raise the weight!
35's x 1
30's x 12
30's x 12
30's x 12
30's x 12
30's x 12 PR

Week 8

Wednesday - 05/14/14

-= Workout Log =-

Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 5 PR

Sitting Leg Curls
165 x 12                   >> 60sec rests.

S/L Hack Squat Calf Raises
BW x 15                          >> 60sec rests.

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

Just wasn't feelin it today.