New racks came in. Super nice. Now there is 4 places to squat.

9/17
Dl
5x155
3x175
5x195
I hate the Texas deadlift bar. Used it on accident

De safety bar box squats
8x2x185

9/19
Bench
5x5x230

DE Press
10x3x100

Neutral grip chins
7,4

9/20
Squat
4x5x325
on the 4th set, had a weird sensation in my lower back, felt like my lower half was trying to detach from my torso but it didnt really hurt. kind of sore now though. not sure what the hell that was so didnt try 5th set

Speed DL
10x1x150 kg

Good news. I've been cardio-tarding at my GloboGym, might have to check this out tomorrow.

They moved the leg press by the sink so now you can press at every rack. The guy I work out with thinks the racks are to narrow cause now he hits his hands when he racks the weight squatting I don't have a problem though.

They got a trap bar too and another flat bench.

9/22
Press
5x5x150

Chins
1,2,3,1,2,3,1,2,3 +10lbs

De bench
10x3x135

Bb row
5x185
5x205
2x5x215

Tricep puch down
2x15

been in vegas for a little and got sick before that so no update in a while been working out sporadically. Have a meet 12/2 so will try and not miss a workout til then

10/3
bench
6x6x185
pullups
5x5

10/5
bench
7x5x200

Squat
7x5x260

10/18/11

So Im going to start a new program again. Here it is

Monday:

Bench Press 5 x 5 x70% 1rm (add 2.5 lbs per week)
Press 3 x 10


Tuesday:

Squats 5 x 5 @ 70% of 1RM (add 5 lbs/week)
Goodmornings (paused on pins at parallel) 3-5 x 5 (ramping up to one top set of 5)


Thursday:

Bench Press 5 x 1 @ 90% 1rm add 2.5 lbs per week
Press 5RM

Friday:

Squats 5 x 1 @ 90% 1rm add 5 lbs per week
Deadlifts 1 x 1 @ 90% add 5 lbs per week

Plus a few sets of dips or something on Mon/Thurs and do your chins/rows on tues/fri.

10/18
Bench
5x5x195 real easy

press
10x105
2x10x110 Pretty easy

Dips
3x5xbw. First tim doing these in a while and it feel like my sternum is going to crack in half. Anyone know why that is?

tricep pushdown
3x10x70

dips did the same to me. my chest would actually pop audibly if i stretched right, too.seems to be a pretty common problem. i just gave them up.

I used to have that problem when I was younger too. Now when I do them my chest is fine, but the back side of my left shoulder gives me lots of problems. Lots of things can go wrong on dips.

10/19

Squats
5x5x265
Gm paused on pins
5x185
5x195
3x5x205
Pendlay row
3x5x225
Chins
30 in like 7 min

10/21

Bench
5x1x240
Had to use the ****ty bench so it was tougher than it should have been

Press
5x145
Easyish

Laying Tricep extension
2x10x40 lbs added to ex curl bar

Was wondering about your Friday workout and why you do good mornings?

Friday:

Squats 5 x 1 @ 90% 1rm add 5 lbs per week
Deadlifts 1 x 1 @ 90% add 5 lbs per week

On your DL why are you 1x1 and are you making a mistake to DL and squat heavy on the same day?

Thanks in advance!

Can't DL on arm day, brah

Most TM programs have heavy squat and DL on same day so it shouldnt be a problem. Good mornings are used to help the deadlift since it is less stressfull than deads. I asked the guy who gave me the program the same thing about the 1x1 dead and this is what he said

"That's all I did and I went from 515 to 565. I suppose you could do more singles if you thought you needed them.

At that point in the training program the goodmornings were leaving me so sore in my back and hamstrings that I didn't feel I needed alot of deadlift volume. The squats and goodmornings were really responsible for driving up my deadlift. I just wanted to expose my body to the heavier weight of the deads. I didn't feel that I needed more than one top single to accomplish this. "

Im about that strong in deadlift and ive been stuck for a while so i might as well try. His squat was like 525 when he did this program so maybe thats why his squat helped his deadlift more than mine will but im not sure.

10/22

Squat
5x1x330

Chins
1,2,3,1,2,3,1,2,3 +25lbs

Dl
207.5x1. Hard as hell. My hamstrings are still sore and super tight fro
The good mornings Wednesday

Seated row
2x12x160

OK. Gotcha. I am going to try and add GMs into my program. Something I have felt I should have done before but was worried about jamming up my back for DLs.

10/25
Had to combine volume days cause i have to go to dinner tomorrow so cant make the gym

bench
5x5x200 real easy as it should be
press
3x10x115 ez

Squat
5x5x275 Finally getting my form back

DB row
15x140 each hand

GM
5x185,195,205,215,225

too tired for pullups after this, probably do some tommorow throughout the day

had two 3x3 from in and out pwo. delicious

10/27
Bench
5x1x245 Easy

Press
5x147.5

Tricep extension
2x12x50 plus bar

10/28
Squat
5x1x340 ez

Deadlift
1x210kg ez

Pendaly row
3x5x230

Nice numbers, good sire.

What is your bodyweight at now? Haven't seen an update since June!

215. Lost too much strength so I'm gonna start eating more. I quit eating breakfast for like 2 months and lost 10ish pounds but got weak as hell. Had 4 double cheeseburgers from mc ds yesterday pwo and a half lb burger and chicken wings pwo today so I'm getting my appetite back

10/31
Bench
5x5x205

Press
3x10x120

Tricep Pushdown
2x12x80

Dips
1
could barely hold myself up my sternum hurt so bad. Going to stop doing these. not sure what i can do instead. might not do anything

11/1

Squat
5x5x280

GM
5x190,205,215,225,230

Chins
4 +25lbs
1 +35lbs, 45lbs, 55lbs

Neutral grip chins
2x5xbw

DB Row
15x145lbs
10x145lbs

Instead of dips: weighted push-ups? Hits most of the same muscles. Good for your shoulders.