Warm up: Abs
A: Pulldowns level 8×3x5; level 7.5×2x5
B: Raised-legs bench dips 5×5
C: Chest flys 25sx5×5
D: DB bicep curls 20sx5×5
E: DB raises 20sx5×5
F: BB bent-over rows 90×5x5
G: BB upright row 45×5x5
H: Push-ups 2×30; 1×20
Did 5×5 GHR with 15 lbs. after work and some straight-leg and oblique raise sit-ups.
A: Box squats 115×3x2; 95×3x3; squat 95×5x5
B: Reverse hypers 90×5x5
C: Leg press 180×5x5 (used diff. machine)
E: Pullthroughs Level 6×2x10; Level 6×3x15
At home, after work:
A: Glute-hams 15×5x5
B1: GHR situps 3×20
B: GHR oblique crunches 1×5; 1×10 each side
A: Bench press — messing around
B: Pullups 1×5
C: Cable rows Level 6×5x5
D: Pushdowns Level 6.5×5x5
E: Alternating cable arnolds 15×5x5
F: Chin ups 4×3
G: Alternating 45-degree bicep curls 17.5×5x5
H: DB shrugs 40sx5×5
A: Narrow bench press 65×5x5
B: Pulldowns Level 8×2x5; Level 7.5×3x3
C: 45-degree alternating bicep curls 17.5sx1×5; 15sx4×6
D: Chest flys 20sx5×5
E: Bentover fly 17.5sx5×5
F: Pushdowns Level 6.5×5x5
G: Upright cable row Level 5×5x5
H: Pushups 1×30; 1×31; 1×10
After work: glute/ham raises 15×5x5 and some stiff-leg situps on GHR
Warm up: 50 hypers
A: Squats 120×4x5; 105×1x5 pauses
B: Deadlifts 115×3x5; 125×2x5
C: Leg press 200×5x5
D: Reverse hypers 90×5x5
E: Incline crunches 3×12
Did some glute ham raises after work: 1×10, 3×5 with 15 lbs.; 1×5 slow and explosive.
Warm up: 30 hypers
A: Bench press 80×1x2; 75×2x3; 75×2x4; 75×1x5
B: Pull ups (4) and chins (2×4)
C: Dips 5×2
D: Rows Level 6×5x5
E: Single- arm kickbacks 17.5×5x5
F: BB curl 40×3x5; 30×2x6
G: Shrugs 115×5x5
H: Lateral raises 50×5x5
Warm up: 50 hypers
A: Pull ups 4×1; chin ups 2×3
B: Cable rows Level 6×5x5
C: Pushdowns Level 6.5×5x5
D: DB chest fly 25sx5×5
E: One-arm shoulder press 25×5x5
F: Concentration curls 20×5x5
G: Shrugs 105×5x5
H: Push ups 1×43, 1×10,1×30
Warm up: Not enough lunges
A: Squat 115×4x5; 105×1x5 pauses
B: Reverse hypers 90×2x5; 80×3x5
C: Deadlifts: 115 (used small weights)x5×5
D: Leg press 180×5x5
E: Pull throughs 70×3x20
Warm up: 50 hypers
A: Bench press 75×1x5; 75×2x4; 70×2x5; 65×1x5
B: Pulldowns Level 8×1x5; Level 7.5×4x5
C: Dips 1×3; assisted dips Level 3×2x5
D: DB upright rows 20sx5×5
E: Kickbacks 17.5sx5×5
F: Preacher curl 20 lb. straight bar x5×5
G: Lateral raise 50×5x5
After work, I did my first pull up. I did a whole bunch of them!
Made the 148 lb. squat without a problem. I seem to have broken through that problem I was having with the 143 lb. squat. I just had to learn that it’s okay to feel like you are falling forward. You just need to keep your head up and not give up.
I’m at the 88 lb. bench right now, and we did not try to go higher. I know that the jump to 90+ lb. will be major. It’s so hard to gain upper body strength.
I failed at the 192 lb. deadlift. This is my first deadlift failure, and it was very strange. I swooped down to pick it up and it just didn’t budge. John said the powerlifters say that it’s like it is nailed to the floor. I told him that I was worried that I wasn’t working the deadlift enough since I didn’t do any during my exercise week, and he told me to start doing deadlifts with small plates – so I have to work harder to get it off the floor.
I’m not too sad about the deadlift since I made that big squat.