7/14

new workout

DL
425*1, 425*2, 425*1, 435*1
was going for doubles & failed. Disappointing, but I changed my form a bit, so not too disappointed. I did what theblackkeys suggested. Hopefully my form looks better. Doing it this way felt fine, but I didn't feel quite as strong as when I bent my knees more. Vids coming.


barbell rows
185*5*3
I dont have much experience with these. Form check vids coming.


DB step ups
65*6, 75*6

DB mid incline presses
65*8, 75*8

face pulls
75*10*2

lat EQI - 90 sec
DB flye EQI - 70 sec

ab rollout ISO using barbell
30 seconds, 30, 25

KB swings
44*8*2, 62*8*3, 70*8*2, 80*8*3

DL 425X2

DL 435X1

BB row 185x5-1st set

BB row 185x5-2nd

BB row 185x5 3rd

At the very least if you set up old style just make sure the bar isn't getting knocked forward and rolling.

Or perhaps a slightly wider stance would help you get into a better position? I dunno.

It just feels a bit different so far. I'm going to try it again next time I DL & see how it goes. If I dont feel as strong again and it doesnt feel right I'll mess around some more. Maybe it'll just take a little getting used to.

I have considered trying sumo style, which I hadnt had near enough flexibilty to try before, but I might be getting close to being able to do that now. My old trainer, who DLs 600+ at 198 bw does sumos.

I didn't mean sumo style but a little closer to shoulder width than you usually do. But of course, if you fancy them try it out.

right - I didnt think thats what you meant, but I've been giving some thought to that as it would allow for a more vertical back angle and maybe a shorter ROM, while also getting my knees out of the way. I just dont know if I'm flexible enough to do them.

your squat looked like really good form to me. i think you could use lower weight on the RDL so you can go lower but maybe i am wrong...

Thanks for the comments.

This is one of my main resources for RDL form:
http://www.tmuscle.com/free_online_a...n_deadlift&cr=

I think that getting the hips back and feeling the hamstrings & glutes pull is more important than having a greater ROM, but I'm not 100% sure. Anyone else have opinions on this??? I've heard somewhere that you shouldn't focus on how low the bar goes.

I'm not sure if I'm getting my hips far back enough.

I agree with you cha

7/16

I did a short session of my typical foam rolling mobilization, followed by the Buchberger 12 program for shoulder rehab/prehab. Its a pretty good little workout by itself - not exactly for muscle building or cardio, but kind of like mild cardio with the added benefit of strengthening & stretching the small shoulder muscles.

1 - side lying abduction
5 lbs * 30 reps per side

2 - plus
30 reps
this is like a pushup plus, without the pushup part

3 - field goals
3 lbs * 15

4 - concentic/eccentric ER
5 lbs * 30 reps per side

5 - modified empty can
5 lbs * 15

6 - T-curl-alternate pronation/supination with hand (light tube)
30 (15+15) per side

7 - subscapularis pull (light tube)
15 per side

8 - ER standing (light tube)
15 per side

9 - bilateral blackburn 3*3
2 lbs * 15 * 3
this is by far the hardest exercise in this program imo

10 - standing 3 way
3 lbs * 15
I'll use 5 lbs next time as this was not hard

11 - dynamic blackburns
15 reps
I do a set of 10 of these every time I warm up before lifting. 15 is kind of hard.

12 - scapular end range
15 reps
easy.

I was happy with how easy a lot of these seemed, 1, 2, 4, 10 and 12 especially, compared to several months ago when I was doing this program more regularly. Obviously a lot of the other stuff I've been doing both pre-workout and after my heavy lifts has been working.

7/17

Squat
315*3, 325*3, 335*3 (+15 from 5 reps)


Bench
245*3, 255*3

RDL
335*5*2


Chins (neutral grip)
7, 6

pnfd2
tall kneeling cable lift

MB slams
15*10

lat EQI - 71s
flye EQI - 55s

squat 315*3

squat 325*3

squat 335*3


RDL 335*5

RDL 335*5.2

7/20

DL
425*2, 425*2, 425*0/ 315*5
meh. I ran out of gas - I think last time I did these, the slight form change threw me off a bit, while this time I just didnt have enough strength. I'm hoping this was mostly because I felt a little under the weather today, and this isn't because I'm hitting my ceiling for the DLs. I'll probably know more after the next DL workout. No vids today. The bright side is my back feels very good right now.

barbell rows
185*5*3

DB step ups
70*6, 80*6 (+5)

DB mid incline presses
70*8, 80*8 (+5)

face pulls
75*10*2

lat EQI - 60 sec
DB flye EQI - 70 sec

ab rollout ISO using barbell
30 seconds, 27, 22

KB swings
44*8*2, 62*8*4, 70*8*2, 80*8*2

7/22

squat
315*3, 335*3, 340*3 (+5)
this is getting harder, but I still have some room for improvement.

bench
245*3, 265*3 (+10)
felt pretty good.

RDL
335*5*2

Chins (neutral grip)
7, 6

pnfd2
tall kneeling cable lift

lat EQI - 72s
flye EQI - 69s
switched the order of these to do them before the lol cardio. I like doing it this way better.

MB slams
15*10

I'm trying something different. I wrote these workouts myself. This is what I plan to do for the time being:

- work out 3 days a week
- 3 different workouts, rather than 2
- minimal body part crossover between the workouts
* - back
* - chest/shoulder/arms/core
* - legs & lol cardio (MB slams + KB swings)

I'm hoping/planning on these workouts taking a bit less time and they should leave me fresh enough to do the next one with 1 day of rest, instead of needing 2-3 days rest in between.

The pre workout rolling and warmup exercises will all be the same as before. The stuff my guy wrote for me for pre-workouts stayed the same through all the workouts he did for me. I'm pretty sure all this stuff will continue to work well for whatever workouts I do.

BACK
1 - Deadlifts
2 - Chins (neutral grip)
3 - Rack pulls
4 - Barbell rows
5 - Face pulls
Finish with lat & pec EQI

CHEST/SHOULDERS/ARMS/CORE
1 - Bench press
2 - Incline dumbell press
3 - Standing DB overhead press
4 - Curls (one type per workout)
5 - Tall kneeling PNF D2 flexion
6 - Tall kneeling cable lift
7 - Blast strap fallouts
Finish with lat & pec EQI

LEGS
1 - Back squats
2 - RDL
3 - Step ups (will use DBs at first, might switch to front or back squat grip w/barbell later)
4 - Pull throughs
Lat & pec EQI
Finish with KB swings & MB slams

Sets, reps and weight will vary based on several factors. For most of the main exercises (squat, bench & DL), I won't be doing sets with more than 5 or 6 reps at any time (other than warmups).

7/26

BACK

DL
425*2*4

chins
7, 6, 6

rack pulls
275*5, 325*5, 345*5

BB rows
185*5*3

Face pulls
75*12*3

So far, so good. I felt good when I was done - like I worked out hard, but I wasn't completely spent, and the lifting part of the workout last less than 90 mins, which is a lot shorter than its been for a while, which is a good thing. I think 90 mins. of lifting is plenty for me right now.

cha, its impossible to do back without biceps. the barbell rows, facepulls and chin-ups all use your arms. there is no way to do them otherwise. i'd suggest the minor modification that you think about splitting your 3 workouts as pulls (back/bis), presses (chest/shoulders/tris) and legs instead of the current split. Practically the only thing this means for what you wrote is moving curls from the second workout to the first.

yeah, that's true. I'll consider it.

One thing is, I don't plan to blast my biceps hard either on back day or on arm day. The only thing I do on back day that really hits them is the chins. Right now, my triceps feel like they got more of a workout yesterday than my biceps did.

The other thing is my back day is already pretty full of hard exercises. Part of the reason I put curls with chest, shoulders & arms is because none of that stuff is as heavy as the back stuff, so that workout should go faster and not be generally as hard. I might even add a triceps exercise on that day as well, depending on how it goes.

Either way, I'm going to try this for another week or two before changing it much. Thanks for the suggestion though.

7/28

bench
245*3, 265*3, 275*2/ (+10 from 3 reps)
Brought the bar down to my chest for the 3rd rep @275 and it didnt even get started going back up Gotta love the safety bars on my rack.

standing BB press
125*5*2
lol hard.

low incline DB press
70*8, 75*8

DB curls
40*6*2, 50*6

pnfd2 - 20 lbs, 10*2
tall kneeling cable lift - 20 lbs, 10*3
blast strap ab fallouts (handles 2" above box) 10*3

lat EQI - 60s
flye EQI - 60s

I realized today that 275 is more than I've benched in ~13 or 14 years - since I had surgery on my shoulder.

My shoulders both feel amazingly good today too!

7/30

squat
315*3, 335*3, 345*3 (+5)
that was hard.

RDL
335*5, 345*5, 345*5 (+10)
I realized the other day - when I stopped adding weight to my RDLs, my DLs got harder to add weight to. I dont think this is a coincidence. I'm going to keep adding weight to RDLs until I cant anymore.

DB step ups
60*6, 70*6, 80*6

pull throughs
95*10, 125*10, 155*10

lat EQI - 95s
flye EQI - 80s

KB swings
44*8*2, 62*8*2, 70*8*3, 80*8*3

MB slams
15*10

8/1

foam rolling, Buchberger 12 shoulder prehab, light shoulder & chest

1 - side lying abduction
5 lbs * 30 reps per side

2 - plus
30 reps

3 - field goals
3 lbs * 15

4 - concentic/eccentric ER
5 lbs * 15 reps per side

5 - modified empty can
5 lbs * 15

6 - T-curl-alternate pronation/supination with hand (10 lbs on cable machine)
30 (15+15) per side

7 - subscapularis pull (10 lbs on cable machine)
15 per side

8 - ER standing (light tube)
15 per side

9 - bilateral blackburn 3*3
3 lbs * 15 * 3

10 - standing 3 way
5 lbs * 15

11 - dynamic blackburns
15 reps

12 - scapular end range
15 reps

standing DB press
40*10, 50*6*2

flat bench DB press
60*10, 70*10, 75*8

blast strap push ups
3 sets of 10

lat EQI - 60s
flye EQI - 60s

I rolled my pecs and front delts with the medicine ball several times between sets. This felt pretty good. The most notable thing about this: I didnt have the "shakes" that I typically do when doing the flye EQIs. I'm pretty sure the reason get get shaky doing those is from muscle adhesions in my pecs. All the extra rolling obviously helped that.

My left shoulder is pretty fatigued and has been since finishing this ~4 hours ago. I dont think its going to be an issue, but its a bit annoying.

Good job man

Thanks SM!

8/2

DL
405*3*2, 425*3, 425*1/fail, but no belt for any of this, so its fine.

I looked at some old vids of myself doing 390*4 or 5 with no belt and my form looked better. I think I've slightly messed up my form by becoming too dependent on the belt at the heavier sets. I decided I'm going to DL with no belt for now and do a weight I can pull for 3 reps. In the future, I'll probably use the belt again for singles & maybe some doubles, but I'm going to try using it rarely for DLs starting now.


chins (neutral grip)
8 (best since before the shoulder surgery >12 years ago ), 7, 5

rack pulls
275*5, 325*5, 375*5 (+30)

barbell rows
185*5*2, 205*5 (+20)

face pulls
75*10*2

pec EQI - 45s (left shoulder still not feeling right during this, but it actually feels better now - a couple hours later)
lat EQI - 75s

8/4

bench
245*3, 265*3, 275*3 yay, barely got the 3rd rep, but I locked it out!

standing DB press
50*6, 60*4/fail
lol hard.
I am starting to think overhead pressing is bothering my left shoulder. The left one felt worn out after Sunday's workout, and it was bothering me enough after this one that I iced it afterwards. It feels fine now, but the feeling in it is troubling.

The reason I dont think the heavy benching is bothering it is because it feels fine during that lift, and whenever I get close to failure on the bench, its my right side that's weaker. The right one is the one that had surgery.

I dunno - any thoughts? Should I scrap all overhead lifting for a while (I have done little to none the past 6 months)? or should I lighten the weights on the overhead press significantly, say to something I can easily do 12+ reps, but only do 10 reps with it?


low incline DB press
70*8, 80*7/fail

DB curls
40*6, 50*6*2

pnfd2 - 20 lbs, 10*2
tall kneeling cable lift - 20 lbs, 10*3
blast strap ab fallouts (handles 1" below top of box) 10*3

flye EQI - 80s
lat EQI - 50s