Arms

I got up early this morning and went and did some cardio.  My diet isn’t completely where I want it to be, but it’s getting there.  I weighed out at 278 today – so I’m moving in the right direction.  Arms is what the schedule called for today, but Josh and I also threw our bench work in because we will be unable to workout on Tuesday.

278

Bench Press: 135×5, 225×5, 325×7, 365×7, 385×6 1/2

Dumbell Curls: 35×15, 35×15

Tricep Extensions and Kick Backs: 3 sets of 10 each

Barbell Curls: 65×10, 85×10, 105×10

Finished up with forearm curls and plate flips with 25s.

Who decided that we…

Who decided that we should do sets of 7 on squats?  It’s one of those things that looks great on paper, but when it’s time to do them you wonder what you were thinking. 

Squat: 135×5, 225×5, 315×5, 425×7, 465×7, 505×7 – I’m very pleased with all of these!

Single Leg Extensions, Seated Hamstring Curls, Glute Kicks, and a couple of calf exercises finished up the workout.

Chest and Back

After a tough arm workout on Sunday, I rested on Monday and then started up with chest on Tuesday.  The main focus was max bench.  I hadn’t maxxed out on bench since the November powerlifting meet and I found myself being a little cautious.  All in all I thought it was decent workout.

Bench Press: 135×5, 225×5, 315×5, 405×1, 435×1 – Easy, 455×1/2 – Very slow going down and ran outta gas coming up

Decline Press: 135×8, 225×8, 315×8 – Really didn’t care for this at all

Flat Dumbell Bench: 85sx20,20 and 15

Seated Chest Press: 3 sets of 10

Wednesday – Back

Bent Over Rows – 135×12, 225×12, 225×12

T-Bar Rows, Dumbell Rows, Cable pulls – I got my lats pumped up good, then it was time to deadlift

Deadlift: 135×3, 225×3, 315×3, 425×3, 505×3, 535×3, 555×3 – Not bad

MAX Squat!

One of the things that I love about our new powerlifting-prep routine is the fact that you only go super-heavy every 3 weeks.  Now don’t get me wrong I’d love to lift heavy every workout, but that gets to be counterproductive.  So by limiting it, it becomes more of a pressure situation.  Now is the time to get those big numbers, because you won’t be able to take a crack at these numbers for 3 more weeks if you don’t get it now.

 

Squat – 135×5, 225×5, 405×3, 495×2, 545×1, 585×1 – I was slow coming up, but still a good lift

Zack Best with 585#

 

Josh also hit an easy 405 @ 191 bodyweight

Josh with 405#

Lunges – 3 trips across the gym with 20# dumbells – Brutal!

Hack Squat, Narrow Stance – 2 plates x 5, 4 plates x 5, 6 plates x 5, Drop set of 5×5,4×5,3×5,2×5 – Tough

Finished up with hamstring curls, seated and standing calves and abductor machine!

The rest of the week

Wednesday’s workout was back, but without deadlifting -We deadlift 2 out of every 3 weeks. So Josh and I worked out back with the normal lat pulldowns and rows, but also threw some lower back exercises in the mix. We both have lock out problems with heavy deadlift for some reason (body type?), but to try to combat that we are going to work on strengthening our lower backs on these off days. So we did some heavy stiff legged deadlifts as well as back extensions – both machine and on a hyperextension bench. All in all it was good workout.

Thursday- Shoulders. Started off with some smith machine military presses, sets of 10, these were tough. Hit some behind the neck barbell presses, as well as 1 arm dumbell presses. It was a short, but very productive workout.

What a good way to start the week! I was excited going in to todays workout, 2 days rest seemed like an eternity. Here is what transpired:

Bench Press: 275×5, 335×5, 365×5 – Easy, 405×5 – New PR! – About time!

Incline Bench: 225×5, 275×5, 315×5 – a little help from Josh.

Dumbell Incline: Heaviest dumbells @ Golds are 85# so – 85×21, 85×15, 85×12

Cable Flies and Single Arm seated bench – good finishers!

Squat

Josh and I did workout on Thursday (Shoulders), but we didn’t do a whole lot. Our bodies were wrecked and not fully accustomed to lifting that hard again. Friday was a scheduled day off and Saturday was an unplanned day off due to Josh’s wife having issues with her pregnancy. That brings us to Sunday…we moved squat back to today and did a little bit of arms as well.

Squat – 135×5, 225×5, 315×3, 455×5, 505×5 – Good Set, 535×4 – Tough Set, couldn’t find a good rhythm

Smith Machine Front Squats – 3 sets of 10

Seated and Standing Calves – 4 sets of 10 each

Leg Curls and Extensions – 2 sets with both legs and 1 set single leg

Bicep Curls – 40×15, 60×10, 70×5, 50×10, 35×15

Tricep Extensions Front and Back – 3 sets of 10

Trying to do 2 workouts in one day was tough, especially when one of the days is legs. I was very pleased with our leg workout and arms isn’t that big of a concern of mine, so the few sets we got in will be fine until next week. Good Workout!

Deadlifting…for the first time in 6 weeks

Spent Wednesday in the Super Gym, worked out back and did some deadlifting. Max deadlift is what the schedule called for…It wasn’t as bad as I thought it would be. I’m neither pleased nor disappointed – it’s a starting point.

Started up with seated 1 arm rows – 3 sets of 10

T – Bar Rows – 4 sets of 10

Bent over dumbell rows – 3 sets of 10

Deadlift – 315×3, 425×1, 475×1, 525×1, 575×1, 585 – no lock out,

Tuesday – Chest

Went into today’s workout feeling well rested and I was ready to go. I weighed in at 280 and did 20 minutes of cardio while I waited for Josh to arrive.

Bench – 325×7, 365×7, 375×7 – Really happy with this.

Incline – 225×3, 275×3, 315×2 1/2 Tri’s were starting to fatigue at this point.

Smith Machine Adjustable Bench – Started with Shoulder Press – 235×5
Steep Incline – 275×5
Regular Incline – 325×5
Regular Bench – 345×4 – I think that is what the weight was?

Finished up with dumbell flies. After that my chest was tired and triceps were shot. Good Workout!

So this what working out feels like…

As promised workouts have been tough and intense. I like the way we have been able to kick it up a notch. Josh and I worked out chest earlier in the week, my pec isn’t bothering me as much so I went a little heavier. Today was leg day and it is a workout that I will be feeling all week.

Chest Day

Bench Press: 315×5, 345×5, 375×5, 395×3
Numerous other exercises I don’t remember, but it was a good workout!

Saturday – Legs

Squats – 135×7, 225×7, 315×7, 405×7, 495×7 – Tough, but I got them all!
Drop sets – 405×5, 315×5

Lunges – Back and forth across the gym holding a quarter

Seated calves – 3 sets of 20

Single Leg Extension – 3 sets of 7

Standing Calf – 3 sets of 12

Hamstring Curls – 3 sets of 10

Completely shot after a tough leg workout

After that we were both zapped. I felt like shit, but at the same time I felt great. I knew that I had pushed my body to the limit and that is what I have to keep doing. It was hard, but I like to say “If it was easy, everybody would do it.”