Tuesday 1/22/13
Cycle 1 Week 3
Squat Day

Squat (360)
Barx10
95x5
145x5
185x5
225x3
270x5
310x3 (add belt)
345x6 (This was good. Narrowed my stance slightly and placed the bar a little higher to accomodate to the oly shoes)

Front Squat
Barx10
95x5,5
145x5,5,5

These are tough, gonna keep working on them though.

Leg Press (Narrow stance)
400x12,12
490x12,12,12

Seated Calf Raise
110x15x3 sets

Standing Rope Crunches
4 sets of 15

Thursday 1/24/13
Cycle 1 Week 3
Bench Press Day

Bench Press (240)
Barx10
95x5
115x5
145x3
180x5
205x3
230x5 - set was shaky, stopped it at a safe 5 although was expecting an EASY 6. The combination of early classes and no sleep, plus going out drinking last night and not hitting my daily calories for that day are most likely the reason for this shitty set. Gonna have to adjust my lifestyle to this new school schedule, waking up at 7am and 8am 5 days a week is not something I'm used to. Rest of the workout went well however.

Incline Bench Press (215)
Barx10
140x5
160x5
185x5 (Easy Pause PR)

All sets were paused

Various Grip Pull Ups (Done between pressing sets)
8 sets of 7 for a total of 56 reps

Low Pulley Row
140x12
180x12,12,10 (Some volume PRs here)
140x15

Dips/Machine Preacher Curl Superset
4 sets of 15 with bodyweight
and
4 sets of 15

Aside from the top bench set feeling like shit this was a good lift session. Deads tomorrow @435. I'm only supposed to do a triple, which is a joke at this point, but the Oly squats will make up for the challenge @ 285x5 without a belt. Actually, just kidding, that'll be easy too. I can pause that kinda weight.

Thursday 1/24/13
Cycle 1 Week 3
Bench Press day

Bench Press (240)
Barx10
95x5
115x5
145x3
180x5
205x3
230x5 - Stopped at 5 cause the set was shitty. Was expecting an EASY 6, but it wasn't happening today. The combination of my schedule, lack of sleep, and going out drinking last night and not hitting my calorie goal for that day made this set a bitch. Not used to waking up at 7am or 8am five days a week, so going to have to readjust my lifestyle to get enough rest in. Sleeping a max of 6 hours a night has been hurting me in the gym I feel. Aside from this set the rest of the workout went really well though.


Incline Bench Press (215)
Barx10
140x5
160x5
185x5 (Easy Pause PR)

All reps were paused

Pull ups between pressing sets
8 sets of 7 reps (Total 56 reps)

Low Pulley Row
140x12
180x12,12,10 - volume PRs
140x15

Dips/Machine Preacher Curls Superset
both were 4 sets of 15

Overall the training session was good aside from that top set of bench. Like I said, recovery is key and readjusting to my new schedule. Next week is deload week which will help. Tomorrow's deads @ 435 and the goal is a triple which is an absolute joke at this point. Oly squats will be 285x5 without a belt, which shouldn't be difficult either - I can pause that kinda weight for 5.

Friday 1/25/13
Cycle 1 Week 3
Deadlift Day

Deadlift (455)
135x5
185x5
225x5
275x3
315x1
345x5
390x3
435x3 (belt, very very easy triple)


Oly Squats
Barx10
135x5
185x3
225x5
250x5
285x5 (Oly form PR, Also an easy set)

Good Mornings
5 sets of 10 with 135

Seated Calf Raise/Roman Chair Leg Raises Superset
3 sets of 15 with 115
and
3 sets of 15 with BW


Awesome session. Blew through deadlifts with ease, I was good for probably 7 with 435. Felt very explosive. May do some swimming and shoulder/arm work tomorrow, depending on how tonight goes.

Monday 1/28/13
Cycle 1 Week 4 (Deload)
Press Day

Press (175)
Barx10
75x5
95x5
115x5

CGBP (230)
95x5
115x5
135x5

Various Grip Pull Ups (done btwn pressing)
7 sets of 7 with bodyweight (49 reps)

Seated Row Machine
4 sets of 12
1 set of 15

V-bar Cable Extensions/DB Spider Curls Superset
4 sets of 20
and
25x12x4 sets

Seated EZ Bar French Press
60x12x4 sets

Swiss Bar Curls
3 sets of 12

Nice and easy session. Deloads are always good, and I plan on sticking to them every 4 weeks, to make sure I don't run myself to the ground. Still broke a sweat and got a good pump in my back and arms. Did extra sets for arms, since they are a weak point and a deload week is a good time to get extra work in for them without taxing my body much.

Last week was deload. Nothing worth mentioning. Did the work and got out.

Monday 2/5/13
Cycle 2 Week 1
Press Day

Press (180)
Barx10
75x5
95x5
105x3
120x5
135x5
155x10 (Definitely a form PR. All reps paused and locked out)

CGBP (240)
120x10
145x10
170x10

Various Grip Pullups (Done btwn pressing)
10 sets of 6 reps with bodyweight

T-Bar Row
4 sets of 10
1 set of 15

EZ Bar French Press/Incline DB Curls Superset
60x15x4 sets
and
25x15x4 sets

Tuesday 2/5/13
Cycle 2 Week 1
Squat Day

Squat (370)
Barx10
95x5
155x5
185x5
225x3
245x5
280x5 (add belt)
315x10 (What a lung killer lol; Definitely a volume PR though)

Safety Squat Bar Squats
155x10
185x10
220x10 (Pretty tough, low back was shot at this point)

*No belt on these and done with a narrow stance

GHRs
3 sets of 5 (gotta work up slowly with these, they're awesome)

Leg Press Calf Raises
4 sets of 15

Seated Abs Machine
4 sets of 10

Good sesh, already sore, next couple days should be a pain

Thursday 2/7/13
Cycle 2 Week 1
Bench Day

Bench Press (245)
Barx10
95x5
115x5
145x3
160x5
185x5
210x10 (ez pz)

Incline Bench Press (220)
115x10
135x10
155x10 (really light)

Pullups (done between pressing)
10 sets of 6 (Total 60 reps)

DB Rows
90x10x4 sets
80x15

One Arm Cable Triceps Extensions/DB Preacher Curls Superset
4 sets of 15
and
30x12x4 sets

Really easy weights on the incline. Following Wendler to the T though.

Friday 2/8/13
Cycle 2 Week 1
Deadlift Day

Deadlift (465)
135x5
225x5
275x3
305x5
350x5
400x7 (Very easy, with a belt, done in Oly shoes)

Front Squats (185)
Barx10
95x10
115x10
135x10 - PR lol

Good Mornings
135x10x3 sets

First time pulling in oly shoes, definitely felt different. Gonna try it out for a cycle and see which one i like more. Front squats are starting to come in, not dying of oxygen deficit anymore. Found a good placement for the bar

Monday 2/11/13
Cycle 2 Week 2
Press Day

Press (180)
Barx10
75x5
95x5
105x3
130x5 (was supposed to do 3)
145x3
165x8 (All paused and locked out. Some sort of PR for sure)

CGBP (240)
145x8
170x8
195x6

Pullups (Done btwn pressing)
9 sets of 7 (total 63 reps)

T-Bar Row
1 set of 15 @ 2 plates
3 sets of 10 @ 3 plates
1 set of 15 @ 2.5 plates

EZ Bar French Curls/Incline DB Curls Superset
70x12x4 sets
and
30x10x4 sets

Tuesday 2/12/13
Cycle 2 Week 2
Squat Day

Squat (370)
Barx10
95x5
155x5
185x5
225x3
260x3
300x3 (Add belt)
335x8 (Definite Volume PR, Oly shoes and belt)

SSB Squat (315)
Barxsome
155x3
185x8
220x8
250x6 (Belt, felt strong)

GHR's
3 sets of 6

Calf Raises
4 sets of 15

Machine Abs
3 sets of 10

Great squat sesh today. Left Shoulder is still buggin' though.

Monday 2/18/13
Cycle 2 Week 3
Press Day
34 days out from meet


Press (180)
Barx10
75x5
95x5
115x3
135x5
155x3
175x6 (PR - est. 210 1RM)

CGBP (240)
155x5
180x5
205x5 - Paused PR, easy)

All reps paused

Pullups (Done between pressing)
8 sets of 8 (Total 64 reps)

T-bar Rows
2.5p x 10 x 5 sets

EZ Bar French Press/Incline DB Curl Superset
80x10x4 sets
and
30x10x4 sets

Tuesday 2/19/13
Cycle 2 Week 3
Squat Day
33 Days out

Squat (370)
Barx10
95x5
155x5
185x5
225x3
280x5 (Add belt)
315x3
355x6 (PR - Est. 425 1RM)

SSB Squat (315)
205x5
235x5
265x5 (Belt, PR)

GHR/Calf Raise Superset
4 sets of 5
and
4 sets of 15

Seated Abs Machine
3 sets of 10

Thursday 2/21/13
Cycle 2 Week 3
Bench Day
32 Days out

Bench Press (245)
Barx8
95x5
115x5
145x3
185x5
210x3
230x6 (276 1RM)

Incline Bench Press (220)
barx8
145x5
165x5
190x5

Pullups (done between presses
8x8 (total 64)

Seated Row
5 sets of 15

DB Curls/Rope Extension Superset
2 sets with fat grips 30x10 + 5 partials
3 sets of 30x10 + 5 partials
and
5 sets of 15

Friday 2/22/13
Cycle 2 Week 3
Deadlift Day
31 days out

Deadlift (465)
135x5
225x5
275x3
315x1
350x5
405x3 (belt)
445x4 (Oly shoe PR)

Front Squat (185)
120x5
145x5
165x5

Good Mornings
135x8
165x6x3
135x15