Volume Day: Squat
Flat BP
1x10x135
1x8x185
1x6x225
1x6x255
2x5x275

Pronated Lat Pull
1x10x150
1x8x200
1x8x240
1x8x260
1x6x260

HBBS (kilos)
1x10x70
1x8x100
1x6x130
1x5x150
1x5x170
1x5x180

All felt good. But, knees are acting up a bit...meniscus on insides of left and right knees hurting.

Heavy Day: DL

Incline BP
1x6x135
1x5x185
1x3x225
1x2x265
2x2x295

Supinated Chins
1x6+BW
1x5+50
2x5+80
1x6 (+2 assisted)+80

Straight Bar DL
1x5x135
1x3x225
1x315,405,445,475,505,525 PR

Right knee defintiely jacked up but not a problem on DL. Vertigo attack persisting from Sunday....

Took a week off which I was needing for awhile. Which was good timing for the continued attack of vertigo...wtf...then a nice little cold.

Home Work Out
Supinated Chin up
5x10+BW
Trap Bar DL
1x5x135,225,315
3x5x405

1/3 WO
Heavy Day-Squat
Flat BP
1x6x135
1x5x185
1x3x225
1x3x275
2x2x295

Pro Lat Pulls
1x8x150
1x6x200
1x5x240
2x5x270

Squat (kilos)
1x5x45
1x5x100
1x3x130
1x2x160
1x2x180
2x2x200

1/6 WO
Volume-DL
Incl BP
1x10x135
1x8x185
1x6x225
1x5x255
1x3x275
1x5x255

Supinated Chins
1x10+BW
3x8+35

Straight Bar DL
1x5x135,225,315,405,445,405

Volume Day: Squat
Nothing in the tank today.
Flat Bench
1x10x135
1x8x185
1x6x225
1x5x275
1x6x275
1x4x275
1x5x255

Pronate Lat pull
1x10x150
1x8x200
1x8x240
1x8x260
1x5x260

HBBS
1x10x70
1x8x100
1x6x130
1x5x150
2x5x170


Heavy Day: DL
Incl Bench
1x6x135
1x5x185
1x3x225
1x2x265
2x2x295

Supinated Chins
1x6+BW
1x5+50
2x3+90
1x4+70

DL
1x5x135
1x3x225
1x2x405
1x2x455
2x2x495
All felt good and not terribly hard

Heavy Day-squat
BW 212

Flat Bench
1x6x135
1x5x185
1x3x225
1x3x275
2x2x300

Pronated Lat Pull
1x8x150
1x6x200
1x6x240
1x6x270
1x5x270

SQUAT (kilos)
1x5x70
1x5x100
1x3x130
1x2x160
1x2x180
1x1x200
1x1x210
1x1x215 (pr)

8-month goal update

1. Train w/coach twice per week for 8-weeks
Doing this consistently since start of goals and plan on going the whole year. It's kind of expensive but very well worth it.

2. Increase 1RM squat to 500lbs (current is 440)
Getting there. 27lbs to go. 1x1x215kilos

3. Increase Incline Bench 275lbs x 5 (current is 225)
If not there close 1x5x265 and 2x2x295

4. Increase Weighted Chins to 2x4x60 (current is 30)
2x3+90

5. Increase shoulder strength/health so I can put weight above my head
Fail-need to do rehab and be serious about it

6. Increase strength and size of upper body
happening but not as fast as I want it to.

7. Switch back to conventional bar DL from Trap bar
Done. pretty pumped about this since injuries were preventing straight bar before. 1x1x525lbs

8. Gain 8 lbs LBM
Pretty sure I have done this. Was 202 now 212 and bf is same or less.

Four months to go to break the 500 barrier on a HBBS ATG squat. I am very optimistic....barring injury, I think I will get it.

Volume Day-DL

Incl BP
1x10x135
1x8x185
1x6x225
1x5x255
1x3x275
1x5x255

Supinated Chin UP
1x10+BW
3x8+40

Straight Bar DL
1x5x135,225,215,405
2x5x455

Home Workout
Trap DL
1x5x135, 225,315,405,455

Curls
1x12x75
4x8x125

Shoulder rehab
2x15 Side Pull
2x15 front raise

nice work

Thanks Assani!

Volume Day: Squat
short sleep, did not eat well...paid the price.

Flat BP
1x10x135
1x8x185
1x6x225
2x5x275
1x4x275

Pronated Lat Pull Down
1x10x150
1x8x200
1x8x240
2x8x260

HBBS
1x10x70
1x8x100
1x6x130
1x5x150
1x5x170
1x5x180

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 ****** 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.