Adarq.org

Week 21

Friday - 08/22/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 4
205 x 3

Incline DB Bench Press
50's x 10                    >> 60sec rests.
50's x 8

Pendlay Rows
45 x 10                    >> 2min rests.
95 x 5                      >> Form was a bit off. Will repeat this weight next time.
135 x 5
155 x 3
175 x 3
195 x 2
225 x 1
225 x 6
225 x 6
225 x 6

Seated Cable Rows
140 x 12                    >> 60sec rests.
140 x 12 PR

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 8

Standing DB Shoulder Press (left side only)
45 x 12                    >> 60sec rests.
45 x 6

Pull Ups
BW x 3                    >> 60sec rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
BW x 10
BW x 7
BW x 5
BW x 4
BW x 3

Cable External Rotations (left side only)
25 x 12                    >> 60sec rests.
25 x 12
25 x 12

Good to see bench increasing steadily. Those DB incline's are really bringing out my upper chest!

Week 21

Monday - 08/18/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
220 x 1
200 x 6
200 x 6
200 x 6

Incline DB Bench Press
50's x 12                    >> 60sec rests.
50's x 8

Weighted Pull Ups
BW x 5                    >> 2min rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
+35lbs x 6 PR
+35lbs x 5
+35lbs x 4

Pull Ups
BW x 7                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10
30's x 8

Standing DB Shoulder Press (left side only)
45 x 12                       >> 60sec rests.
45 x 10

Week 20

Sunday - 08/17/14

-= Workout Log =-

Deadlift
155 x 5
175 x 3
205 x 3
245 x 1
265 x 1
295 x 1
335 x 1
345 x 1
325 x 6

Sitting Leg Curls
165 x 12                         >> 60sec rests.
165 x 12
165 x 12

Hack Squat Calf Raises
BW x 5                            >> 60sec rests.
+90lbs x 3
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 12

Super Strict Hanging Leg Raises
10                              >> 60sec rests.
10
8

Week 20

Wednesday - 08/13/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 8                    >> Tired legs again from work, but at least I improved.
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 6
275 x 5
275 x 4

Seated Leg Curls
160 x 12                    >> 60sec rests.
160 x 12
160 x 12

Hack Squat Machine Calf Raises
+90lbs x 3                    >> 60sec rests.
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 10

Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
8
4

Seated Cable Rows
100 x 3                    >> 60sec rests.
140 x 12                    >> Wow these feel great!
140 x 8
140 x 8

Cable External Rotations (left side only)
25 x 8                    >> 60sec rests.
25 x 8
25 x 8

GOALS by 1 June 2015

ATG Squat 325 x 5
Bench 245 x 5
Deadlift 385 x 5
At under 200lbs bw

Week 19

Saturday - 08/09/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
195 x 6
195 x 6
195 x 4

Incline DB Bench Press
45's x 12                    >> 60sec rests.
45's x 10

Pendlay Rows
45 x 10                    >> 2min rests.
95 x 5
155 x 5
175 x 3
195 x 6
195 x 6
195 x 6

Seated Cable Rows
120 x 12                    >> 60sec rests.
120 x 12

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 8
30's x 6

Standing DB Shoulder Press (left side only)
45 x 10                    >> 60sec rests.
45 x 10

Pull Ups
BW x 5                    >> 60sec rests.
+15lbs x 3
+30lbs x 2
+45lbs x 2
+60lbs x 1
BW x 10
BW x 6
BW x 4
BW x 4
BW x 3

Cable External Rotations
20 x 12                    >> 60sec rests.
20 x 12
20 x 12

Was supposed to lift yesterday but didn't have time. I'll lift tomorrow as scheduled. Might push monday's workout back to tuesday. Other than that, everything's on track.

Week 19

Monday - 08/04/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
195 x 6
195 x 5
195 x 4

Incline DB Bench Press
45's x 10                    >> 60sec rests.
45's x 8

Weighted Pull Ups
BW x 5                    >> 2min rests.
+15lbs x 3
+30lbs x 2
+45lbs x 1
+60lbs x 1
+30lbs x 6
+30lbs x 6
+30lbs x 5

Pull Ups
BW x 6                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10
30's x 6

Standing DB Shoulder Press (left side only)
45 x 8                       >> 60sec rests.
45 x 8

I'll be able to go up about 5lbs a week. I'll be back to repping 225lbs in no time in the bench.

Yet again, regress instead of progress :/

could have been a beast by now if this hasn't happened so many times. For god's sake i was benching 195x6 in high school im pretty sure at one point. I graduated college already.

Whatever. Gonna look and perform crazy good by next summer, that's for sure

Well I took a two week COMPLETE break from any gym work whatsoever, and I came back and squatted 140 kg with ease (while before that I was struggling mildly). You could argue that the recovery I got during those two weeks was better for my squat than any loss of efficiency that might've happened during that time span.

I could definitely argue that, and I could also argue that you could have squatted MORE than 140kg if you were working up to 90% singles 2-3 days a week during that time

fwiw i took 6 weeks off and bench went from 230x5 to 185x6
obviously 6 weeks is too much haha. but in my personal experience, and i have logged this many times, if i take so much as a single week off from lifting, my lifts drop temporarily.