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Post by JK-ice on Jul 25, 2016 23:37:33 GMT -5
Sunday July 14th 2016 bench workout
175 x 22 175 x 9 175 x 6 1 min rest
+accessories
Monday July 25th deadlift workout
rack pulls
deadlift stance box squat 295 x 8
deficit deadlifts 325 x 11
+accessories
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Post by JK-ice on Jul 28, 2016 22:47:06 GMT -5
Wednesday July 27th bench day
Close grip bench 155 x 22 155 x 14 155 x 12
+accessories
Thursday July 28th squat workout
low bar squats 135 x 10 225 x 5 295 x 3 335 x 1 365 x 1
high bar 235 x 20
+accessories
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Post by JK-ice on Aug 1, 2016 21:33:27 GMT -5
Sunday July 31st 2016 Bench workout
45 x 10 95 x 10 135 x 6 185 x 20 185 x 6 185 x 6
+accessory work
Long day, lots of food but not enough vegetables, that and being awake for 16 hours before working out didn't help. Workout numbers were down from last week
Monday August 1st Deadlift workout
rack pulls
deadlift stance box squat 315 x 6
deficit deadlifts 345 x 10
+accessory work
Long day at work although my diet was on point. Lots of energy, glad to already be seeing a bit of progress from this so early. The box squats take away a lot of energy from my deadlift set, so when I take them away the numbers will go way up
On a side note my bodybuilding friends are bailing from the workouts, especially the tough deadlift day. Not impressed
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Post by Ryan on Aug 2, 2016 8:06:35 GMT -5
Sunday July 31st 2016 Bench workout45 x 10 95 x 10 135 x 6 185 x 20 185 x 6 185 x 6 +accessory work Long day, lots of food but not enough vegetables, that and being awake for 16 hours before working out didn't help. Workout numbers were down from last week Monday August 1st Deadlift workoutrack pulls deadlift stance box squat 315 x 6 deficit deadlifts 345 x 10 +accessory work Long day at work although my diet was on point. Lots of energy, glad to already be seeing a bit of progress from this so early. The box squats take away a lot of energy from my deadlift set, so when I take them away the numbers will go way up On a side note my bodybuilding friends are bailing from the workouts, especially the tough deadlift day. Not impressed See, that's the problem with people who have that mindset to begin with: They just want to look a certain way, which is not something that typically takes more than 75-80% of max effort on a TOUGH training day. Few are cut out for the rigors of strength sports training because it involves going beyond exhaustion, inviting injury, and with largest tangible gains coming in the form of numbers not necessarily size or definition. Problem is -and this is where it gets tough to recruit BB's into PLing- most people couldn't give 2 sh!ts about how strong they are. They just want sculpted abs or big shoulders and arms. It's a difficult sell to someone that you're going to take a trip to Hades and back in the interest of getting pro-athlete strong, but you're still probably not gonna have 20" arms or washboard abs in the end. Good on you for trying though!! Keep after those guys; you might convert one of them! lol Also, keep working hard. It will continue to pay dividends.
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Post by JK-ice on Aug 5, 2016 9:24:04 GMT -5
Sunday July 31st 2016 Bench workout45 x 10 95 x 10 135 x 6 185 x 20 185 x 6 185 x 6 +accessory work Long day, lots of food but not enough vegetables, that and being awake for 16 hours before working out didn't help. Workout numbers were down from last week Monday August 1st Deadlift workoutrack pulls deadlift stance box squat 315 x 6 deficit deadlifts 345 x 10 +accessory work Long day at work although my diet was on point. Lots of energy, glad to already be seeing a bit of progress from this so early. The box squats take away a lot of energy from my deadlift set, so when I take them away the numbers will go way up On a side note my bodybuilding friends are bailing from the workouts, especially the tough deadlift day. Not impressed See, that's the problem with people who have that mindset to begin with: They just want to look a certain way, which is not something that typically takes more than 75-80% of max effort on a TOUGH training day. Few are cut out for the rigors of strength sports training because it involves going beyond exhaustion, inviting injury, and with largest tangible gains coming in the form of numbers not necessarily size or definition. Problem is -and this is where it gets tough to recruit BB's into PLing- most people couldn't give 2 sh!ts about how strong they are. They just want sculpted abs or big shoulders and arms. It's a difficult sell to someone that you're going to take a trip to Hades and back in the interest of getting pro-athlete strong, but you're still probably not gonna have 20" arms or washboard abs in the end. Good on you for trying though!! Keep after those guys; you might convert one of them! lol Also, keep working hard. It will continue to pay dividends. They can do the work, the one guy who doesn't care about strength often does sets to exhaustion then drop sets a couple more immediately after. The younger guy actually wants to get stronger and is learning quickly. They are just lazy and will just decide a bit before the workout that they don't want to go and will do it in the morning. Sure sometimes the way the schedule of life makes us have to push a workout a day later sometimes. This was just the one guy not wanting to do it then the other guy following suit. Either way, they say they like the workouts.
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Post by JK-ice on Aug 5, 2016 9:26:11 GMT -5
Thursday August 4th 2016 bench workout
Close grip bench 45 x 10 95 x 10 165 x 20 165 x 6 165 x 6
+accessories
Friday August 5th squat workout
low bar squats 135 x 10 225 x 6 295 x 3 335 x 1 375 x 1
high bar squats 245 x 18
+accessories
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Post by Cormac on Aug 6, 2016 8:01:39 GMT -5
Thursday August 4th 2016 bench workoutClose grip bench 45 x 10 95 x 10 165 x 20 165 x 6 165 x 6 +accessories Friday August 5th squat workout
low bar squats 135 x 10 225 x 6 295 x 3 335 x 1 375 x 1 high bar squats 245 x 18 +accessories Looking strong Joel, Leemans program has worked wonders for you, I think the conjugate helped a lot too.
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Post by JK-ice on Aug 8, 2016 20:34:34 GMT -5
Thanks Cormac, the programs both worked very well. Mainly due to just doing the competition lifts more and eating right, and eating a lot. The conjugate method gave me a lot of confidence with technique, knowing that any day I'm able to work up to 400 pounds on the squat.
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Post by JK-ice on Aug 15, 2016 7:24:40 GMT -5
Sunday August 7th 2016 Bench day
195 x 16 195 x 9 195 x 6
+accessories
Monday August 8th deadlift day
rack pulls
deadlift stance box squat 335 x 2 no belt
deficit deadlifts 365 x 6
Took too little rest between the box squats and deadlifts and my strength was sapped
Wednesday August 10th Bench day
Close grip bench 170 x 18 170 x 12 170 x 9
Thursday August 11th squat day
low bar squats 135 x 10 225 x 6 295 x 3 335 x 1 375 x 1 - my belt was not where I thought it was, so went without it, most weight I've hit without a belt
high bar squats 255 x 15
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Post by JK-ice on Aug 15, 2016 22:12:07 GMT -5
Sunday August 14th 2016 Bench workout
45 x 10 95 x 10 135 x 8 205 x 16 205 x 6 205 x 5
+accessories
Monday August 15th deadlift day
rack pulls 2 inches below the knees 495 x 3
deficit deadlifts 385 x 7
+accessories
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Post by JK-ice on Aug 21, 2016 18:15:50 GMT -5
Wednesday August 17th 2016 bench day
Close grip bench 165 x 20 165 x 12 165 x 12
Friday August 19th squat workout
135 x 10 225 x 5 295 x 3 335 x 1 365 x 1 no belt
265 x 10
+1 back accessory
Woke up early with little rest to travel 2 hours to do a course for becoming a personal trainer, didn't eat that much food and had to cram in this workout on the 1 hour lunch break. Feels like I went way below parallel for all of these.
so Saturday and Sunday doing the training we did a lot of learning and a lot of actual workouts too. Granted they were different, as they teach us a 4 second down eccentric phase tempo that kicked my butt. did 69 push ups in a minute.
Did some harder workouts Sunday all with the slow, difficult tempo all superset except between sets of 2
good mornings 135 x 14 chin ups x 12 60 sec rest
good mornings 135 x 12 chin ups x 8 60 sec rest
squats 225 x 12 DB press 50 x 15 60 sec rest
squats 225 x 10 DB press 50 x 15 60 sec rest
side plank bend reps x 15 external rotator x 10 60 sec rest
side plank bend reps x 15
external rotator x 10
Then later we did another low intensity low rest workout to end the training that blew up my lower back and my cardio system it was we were told to use a plate so I chose the 45 naturally, we didn't have to do the 4 second down 2 seconds up tempo for this
stationary lunges 60sec push ups 60 sec plank 60 sec burpees 60 sec
rest 1 minute
squats 60 sec bent over rows 60 sec superman 60 sec jump squats 60 sec
rest 1 minute
stiff legged deadlifts 60 sec overhead press 60 sec holding plate out, -twists 60 sec run 400m
As for the workouts I'm going to count them as a deload as they would have interfered with my regular plan. Would have rather just skipped it and continue with my plan but it's all good.
It was a good weekend and the start of hopefully a career I can enjoy for a while, helping people get good technique and helping them hit their goals.
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Post by JK-ice on Aug 24, 2016 23:08:36 GMT -5
Wednesday August 24th 2016 Bench workout - Deload
Close grip DB bench 5 sets of 10 with 70s
DB tricep extensions 7 sets of 10 with 20s
DB side raises 5 sets of 10 with 20s
Push ups 5 sets of 25
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Post by JK-ice on Aug 25, 2016 21:55:16 GMT -5
Thursday August 2016 squat - deload
135 x 12 box squats a few inches below parallel 225 x 5 3 sets of 5 with 275
stationary lunges - long stride and deep stretch 4 sets of 6 with 135
kneeling jumps with a bar 6 sets of 3
the lunges were a good thing to add since I've only done them a few times., didn't really know what weight to go with My glutes were the sorest they have been after a workout in a long time, not sure from what exercise
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Post by osu122975 on Sept 1, 2016 18:28:10 GMT -5
lunges will make your glutes sore and probably those kneeling jumps as well.
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Post by JK-ice on Sept 13, 2016 15:27:19 GMT -5
Been a while since I posted, just been busy but still hard at work and watching everyone, just didn't want to take 10 minutes to type stuff.
Sunday August 28th 2016 Bench workout
95 x 10 135 x 5 185 x 5 215 x 14 215 x 5 215 x 4
+accessories
+i 3 sets of sometric bench with 175 5 sec hold at bottom 5 sec hold midway
Monday August 29th deadlift day
block pulls 4" off the ground 485 x 3
beltless deadlifts 405 x 4 really made sure to do solid speed and technique on the 405 set
Wednesday August 31st bench workout
Close grip DB bench 80 x 16 80 x 12 80 x 11
+accessories
Thursday September 1st squat day
low bar squats 135 x 5 225 x 5 296 x 3 315 x 1 335 x 1 375 x 1 - felt some pressure that I've felt in the past, a sort of pain in my left collarbone it seems, after the set it was hurting to lift plates so called it
+accessories
Sunday September 4th bench day
95 x 5 135 x 5 185 x 1
225 x 10 usually push myself to my limit on bench for reps, left a rep in the tank for these 225 x 7 225 x 6
+accessories
3 sets of isometrics with 185 15 sec hold at bottom, 15 sec mid way
Monday September 5th deadlift day
block pulls 2" off the ground 485 x 2
deadlifts 425 x 4
+accessories
Wednesday September 7th bench
Close grip DB bench 80 x 18 80 x 10 80 x 8
+accessories
Thursday September 8th squat accessories
Sunday Bench workout
95 x 10 135 x 5 185 x 1 215 x 1
235 x 10 started feeling the pain in the collarbone again 235 x 5 paused 185 x 12 paused 135 x 15 paused
+accessories
isometrics 135 - 30 sec hold at bottom 30 sec hold midway 30 sec hold just under lockout
It seems that adding in these bench holds helps improve my strength a lot
Monday deadlift accessories
going to take this week off of deadlift then hit for a new max, got 2 weddings to go to in October so had to miss out on the meet , next one in 2017
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Post by JK-ice on Sept 26, 2016 22:21:17 GMT -5
Sunday September 18th bench workout
bench 95 x 5 135 x 5 185 x 1 215 x 1
245 x 6 225 x 7 225 x 6 185 x 10 paused
+accessories
was feeling weak this workout, still had some pressure in the collarbone
took a week off to have the body heal up,
was feeling strong enough to do a deadlift max although I feel like my technique has gone a bit backwards, did not feel like I would have been in a good position to push a max. So I'm going to rebuild my technique with lighter weight
Monday September 26th bench workout
Incline DB press 50 x 15
100 x 8 85 x 8 75 x 6 65 x 8 65x 8
Decline DB triceps extensions 30 x 14 30 x 9 20 x 14 20 x 12 20 x 12 20 x 14 20 x 12 20 x 10
Chest supported t-bar rows 100 x 14 100 x 10 100 x 9
DB rear delt flies 20 x 16 20 x 12 20 x 10
Hammer curls 40 x 9 40 x 7 40 x 5
collarbone is feeling golden, feeling strong after the break, hope squats go good tomorrow after a few weeks off
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Post by JK-ice on Sept 28, 2016 20:40:18 GMT -5
Wednesday September 28th lower body
high bar squats 135 x 15 225 x 5 - pain reappeared in my collarbone this set 275 x 6 315 x 4 295 x 6 the 3 weeks off of doing squats, speed was feeling slow
45º hypers 80 x 16 80 x 12 80 x 10
laying leg curls 100 x 15 80 x 15 80 x 12
low pulley rows - parallel grip 130 x 16 140 x 12 140 x 10
weighted planks 90 x 45 sec 90 x 30 sec
good getting back into it despite the problems. It seems I have pulled my hamstring, not sure though, either running or jumping a few days ago. It's not painful but is extremely tight with less range of motion and was "pulling" when I ran a few days ago. Maybe you guys could diagnose what happened as you guys have pulled your hamstring before. The same hamstring that my tight knee / calf is.
The last few weeks I've also been training one of my friends, he is very new to working out but is doing very good with his technique and improving quickly. Squats were a struggle today, he has little flexibility and has to work on his knees caving in. Box squats with light weights and high reps and he seems to be keeping his knees out
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Post by JK-ice on Oct 3, 2016 22:36:19 GMT -5
Thursday September 28th 2016 Bench workout
Close grip incline bench - shoulder width 95 x 10 135 x 5 185 x 8 185 x 6 185 x 4 135 x 12
DB triceps rollbacks 30 x 14 30 x 9 25 x 9 20 x 10 20 x 10 20 x 9 20 x 8
Chest supported row - high grip 125 x 14 125 x 8 - low grip 90 x 10
DB side raises 22.5 x 18 22.5 x 14 22.5 x 12
Monday October 3rd Bench workout
DB incline bench 50 x 12 100 x 10 85 x 6 70 x 10 70 x 9 70 x 8
Decline DB triceps extensions 35 x 9 30 x 9 25 x 12 25 x 10 25 x 9 25 x 8 25 x 8
Low pulley rows 165 x 14 165 x 10 150 x 10 120 x 12
rear delt flies 22.5 x 16 22.5 x 14 22.5 x 12
Hammer curls 45 x 5 35 x 7 35 x 5 25 x 10
Workouts are feeling good, went out of town Friday thru Sunday for a friends wedding. Was a busy and fun weekend, I also hate driving in heavy traffic in Toronto
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Post by JK-ice on Oct 5, 2016 0:57:45 GMT -5
Tuesday October 4th 2016 lower body
box squats - just below parallel 135 x 10 225 x 5 275 x 1 315 x 1 345 x 7 335 x 5
45º hypers 110 x 8 110 x 8 110 x 5
laying leg curls 95 x 16 95 x 12 95 x 12
t-bar rows 150 x 10 125 x 10 125 x 10
weighted planks 90 x 1 minute
Squats felt good today, just going up slowly in weight
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Post by JK-ice on Oct 6, 2016 22:41:46 GMT -5
Thursday October 6th 2016
Close grip incline bench 95 x 10 135 x 5 185 x 3 215 x 5 205 x 4 185 x 6 135 x 12
DB triceps rollbacks 35 x 9 30 x 10 30 x 8 25 x 10 25 x 8 20 x 10 20 x 9 20 x 8
Chest supported rows 115 x 16 115 x 12 90 x 12 90 x 10
DB side raises - with holds at the top 22.5 x 16 22.5 x 12 22.5 x 10
rear delt / external rotator reps, isometrics and stretching
Today at work was rolling a bundle of insulation up some stairs and tweaked something in either my lower trap or rotator cuff. My arm was directly overhead pushing forward, it hurts to turn my neck in any direction and there's pain near the lower part of my shoulder blade. Was fine for the rest of the day until trying to hold a bag of cement out in front of me over my shoulder level.
Besides the pain it seems that it has no effect on my powerlifting, except when I squeeze my shoulder blades together (which we do a lot). All will continue as usual
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Post by JK-ice on Nov 16, 2016 12:35:41 GMT -5
Monday November 14th 2016
DB flat bench 90 x 15 75 x 10 65 x 8
Incline DB bench 65 x 10 50 x 10 50 x 8 50 x 8 45 x 8
T-bar rows 120 x 17 120 x 10 95 x 10
Push ups 30 20 17 17
Wednesday November 16th
Box squats below parallel 135 x 8 225 x 8 315 x 5 315 x 4 275 x 8
45 hypers 80 x 16 80 x 10 80 x 9
Seated leg curls 135 x 16 135 x 12 135 x 12
low pulley rows 165 x 14 150 x 10 135 x 10
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Post by JK-ice on Nov 17, 2016 21:16:18 GMT -5
Thursday November 17th
DB shoulder press 35 x 10 70 x 11 70 x 6 55 x 8
DB side raises 22.5 x 12 22.5 x 10 20 x 8 17.5 x 10 17.5 x 10
rear delt machine 100 x 20 115 x 12 115 x 10 115 x 10 115 x 10
Chest supported row 115 x 14 115 x 10 90 x 10
DB shrugs 85 x 20 85 x 15
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Post by JK-ice on Nov 20, 2016 15:35:12 GMT -5
Friday November 18th 2016
1 arm DB rows 75 x 15 75 x 10 75 x 8
Reverse grip bench 135 x 13 135 x 8 135 x 8
Hammer curls 40 x 6 35 x 6 30 x 10
overhead cable triceps rope extensions 80 x 14 80 x 12 80 x 12
preacher curls 40 x 16 40 x 12 40 x 12
Rope triceps pushdowns 50 x 12 50 x 10 40 x 10
DB concentration curls 20 x 12 20 x 8 15 x 12
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Post by JK-ice on Nov 23, 2016 0:16:30 GMT -5
Monday November 21st 2016
DB bench 50 x 15 100 x 11 85 x 8 70 x 8
Incline DB bench 65 x 10 65 x 8 55 x 8 55 x 8 55 x 8
t-bar rows 135 x 12 135 x 8 110 x 12
push ups 40 20 18 15 15
4 sets isometric push ups10 sec hold bottom, 10 sec hold mid
2 sets of external rotators
Tuesday November 22nd
box squat - high bar 135 x 5 225 x 3 295 x 3 325 x 3 355 x 3 335 x 4 315 x 4
45º hypers 90 x 12 90 x 8 90 x 7
seated leg curls 150 x 16 150 x 12 135 x 13
low pulley rows 180 x 10 165 x 8 135 x 10
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Post by JK-ice on Nov 24, 2016 21:00:39 GMT -5
Thursday November 24th 2016
DB shoulder press 40 x 10 80 x 9 65 x 8 50 x 8
DB lateral raises 22.5 x 12 22.5 x 10 20 x 9 17.5 x 10 17.5 x 9
rear delt machine 115 x 20 115 x 12 115 x 10 100 x 12 100 x 12
chest supported rows 115 x 12 105 x 10 80 x 12
DB shrugs 100 x 12 85 x 14
Plate pinch holds with a 45 20 sec 20 sec 16 sec
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