Heavy Day: DL

Incl BP
1x6x135
1x5x185
1x3x225
1x2x265
1x2x295
1x2x305 (pr)

Supinated Chin Up
1x6 +BW
1x5+50
3x3+90 w forced 4, 5 reps (pr)

Straight Bar DL
1x5x135
1x3x225
1x2x315
1x405,455,495
1x1x515 Twice both failed-just not there....hips rising...
2x1x495

Heavy Day: Squat

Flat BP
1x6x135
1x5x185
1x5x225
1x2x275
1x2x300
1x2x310

Pronated Lat Pull
1x8x150
1x6x200
1x6x240
2x6x270

HBBS-kilos
1x6x70
1x5x100
1x3x130
1x2x160
1x2x180
2x2x200

Volume Day: DL
Had to get up early today, long day, dental appointment, didn't eat well and then had to blast through the session to make an appointment after. Really struggled. At the point now where not prioritizing working out kills me in the gym. Further, this really isn't working out anymore...need to recognize it's training. Need to eat right, sleep right, focus when in the gym and recover right. Otherwise it's just BS excuses getting in the way of good sessions and progress.

Incl bench
1x8x135
1x6x185
1x5x225
1x4x275
1x3x275

Supinated Chin
1x10+BW
1x8+40
3x6+50

Straight Bar DL
1x5x135
1x5x225
1x5x315
1x5x405
1x5x445
2x5x405

First work out in two weeks. Sick with the flu.
Flat Bench
1x8x135
1x6x165
1x5x225
2x4x245
Pro Lat Pull
1x8x150
1x6x195
2x6x220
HBBS
1x8x70
1x6x100
1x5x120
1x4x140
1x4x150

lol at last two posts....

DL Day 2nd workout since being sick, still not 100%.

INC BP
1x8x135
1x6x185
1x5x225
2x5x245

Supinated Chin up
1x8+BW
1x6+30
2x5+50

DL
1x5x135,225,315
2x5x405

Just read the last couple posts and didn't realize squat was in kg. I was like wtf....

LOL Halfslant...I know theyre in kilos and I am definitley like WTF! Still not 100% from being sick...amazing how much I lost from two weeks of the flu.

Volume Day: Squat
Decline Bench--Did these trying to work around should pain with Flat BP
1x10x135
1x8x185
1x6x225
2x5x255

Pronated Lat Pull
1x10x150
1x8x200
1x6x240
2x6x260

HBBS
1x10x70
1x8x100
1x6x120
1x5x150
1x5x170

gym closed with coach and some of the athletes competing at http://www.arnoldsportsfestival.com/...htlifting.html

worked out at home
Chins 5x8+BW

Trap Bar DL
1x5x135,225,315,405,495

Skipped bench to give my shoulder a chance to heal.

Heavy Day: Squat
Almost back to where I was before I got sick....
INC BP
1x8x135
1x6x185
1x5x225
1x5x255
1x3x275
1x5x245
Pro Lat Pull
1x10x150
1x8x200
1x6x240
2x6x270
HBBS (kilos)
1x8x70
1x6x100
1x5x130
1x5x160
1x5x180
1x5x160

Coach told me today that I needed to come in more and start breaking the days down. Sounds like squat 2xs per week, DL 1x with alternating weeks of heavy and volume. Makes sense to me because I feel as though I am struggling with my endurance by the end of the workout when I am lifting heaviest sets. Breaking it down further will enable more sets at heavier weights. I think.

Heavy day: DL

BP Inc
1x10x135
1x8x185
1x6x225
3x5x255

Sup Chin
1x10 BW
1x8+30
1x6+50
1x4+50

DL
1x5x135,225,315,
1x3x405
1x2x445
2x2x475

All felt pretty good. No issues. Can't wait to start the new program in a week or so.

Heavy Day: HBBS

Inc BP
1x6x135
1x4x185
1x3x225
1x2x255
3x2x285

Pro Lat Pull
1x8x150
1x6x200
1x6x240
1x6x260
1x4x270

Squat
1x6x70
1x5x110
1x3x140
1x2x170
1x2x190
1x2x200
1x2x190

Heavy Day: DL

Worked out today instead of the usual athlete filled Friday. Gym was empty



Not starting new program yet but did mix it up a little to work around my shoulder issues and to have a little less intensity on the other two exercises allowing me to focus on DL. Which is awesome especially since I was a retard and stayed out too late drinking...thinking I was going to get laid, did not get laid, did not sleep enough and then psyched my self out and failed a single that I should have been able to get.



****

Volume Day: Squat

BP Inc
1x10x135
1x8x185
1x6x225
3x5x255

ProLat Pull
1x8x200
1x6x200
2x6x240

HBBS (kilos)
1x8x70
1x6x110
1x5x140
1x5x160
3x5x180

Last workout before starting new program. new program will be a squat day, back day, deadlift day. Deadlift day will be on Saturdays and be the only thing I do that workout...hoping that I can start making some progress there.

Today was the start of new programming. Basically going to be Heavy and Volume workouts with Tuesday Squat Day, Thurs back Day and Sat DL day.

Heavy Day: Squat
INC BP
1x6x 135
1x5x185
1x3x225
1x2x265
1x2x285
2x2x295<<

HBBS (kilos)
1x6x70
1x5x110
1x3x140
1x2x170
1x2x190
1x2x200
1x2x205<<
1x2x200

Definitely helps only doing two exercises. Work out still took about 75 minutes. Even with not getting enough sleep last night, was able to hit two pr's. Which is encouraging. I have a little over three months left to HBBS 227kilos/500lbs.