Warm up: Abs
A: Pulldowns level 8x3x5; level 7.5x2x5
B: Raised-legs bench dips 5×5
C: Chest flys 25sx5x5
D: DB bicep curls 20sx5x5
E: DB raises 20sx5x5
F: BB bent-over rows 90x5x5
G: BB upright row 45x5x5
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 115x3x2; 95x3x3; squat 95x5x5
B: Reverse hypers 90x5x5
C: Leg press 180x5x5 (used diff. machine)
E: Pullthroughs Level 6x2x10; Level 6x3x15
At home, after work:
A: Glute-hams 15x5x5
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 6x5x5
D: Pushdowns Level 6.5x5x5
E: Alternating cable arnolds 15x5x5
F: Chin ups 4×3
G: Alternating 45-degree bicep curls 17.5x5x5
H: DB shrugs 40sx5x5
A: Narrow bench press 65x5x5
B: Pulldowns Level 8x2x5; Level 7.5x3x3
C: 45-degree alternating bicep curls 17.5sx1x5; 15sx4x6
D: Chest flys 20sx5x5
E: Bentover fly 17.5sx5x5
F: Pushdowns Level 6.5x5x5
G: Upright cable row Level 5x5x5
H: Pushups 1×30; 1×31; 1×10
After work: glute/ham raises 15x5x5 and some stiff-leg situps on GHR
Warm up: 50 hypers
A: Squats 120x4x5; 105x1x5 pauses
B: Deadlifts 115x3x5; 125x2x5
C: Leg press 200x5x5
D: Reverse hypers 90x5x5
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 80x1x2; 75x2x3; 75x2x4; 75x1x5
B: Pull ups (4) and chins (2×4)
C: Dips 5×2
D: Rows Level 6x5x5
E: Single- arm kickbacks 17.5x5x5
F: BB curl 40x3x5; 30x2x6
G: Shrugs 115x5x5
H: Lateral raises 50x5x5
Warm up: 50 hypers
A: Pull ups 4×1; chin ups 2×3
B: Cable rows Level 6x5x5
C: Pushdowns Level 6.5x5x5
D: DB chest fly 25sx5x5
E: One-arm shoulder press 25x5x5
F: Concentration curls 20x5x5
G: Shrugs 105x5x5
H: Push ups 1×43, 1×10,1×30
Warm up: Not enough lunges
A: Squat 115x4x5; 105x1x5 pauses
B: Reverse hypers 90x2x5; 80x3x5
C: Deadlifts: 115 (used small weights)x5x5
D: Leg press 180x5x5
E: Pull throughs 70x3x20
Warm up: 50 hypers
A: Bench press 75x1x5; 75x2x4; 70x2x5; 65x1x5
B: Pulldowns Level 8x1x5; Level 7.5x4x5
C: Dips 1×3; assisted dips Level 3x2x5
D: DB upright rows 20sx5x5
E: Kickbacks 17.5sx5x5
F: Preacher curl 20 lb. straight bar x5x5
G: Lateral raise 50x5x5
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.