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switching rep scheme is a good idea. also, have you considered emphasizing more accessory work? what do you think is holding you back? maybe it's time to try some dedicated tricep work, for example.

because yeah, you're significantly bigger than i am but i got my bench to 225 x 5,5,4 earlier this year without trying that hard. something's amiss there for you.

I'm a big believer in "if you have have more energy, do more compound lifts then." But the reason I dont do much accessory work for triceps is because they get friggen huge without me working them out at all. All of my bench presses are wide grip. I use to have the shittiest chest ever, now it's awesome. Same with me not doing shoulder presses heavy; my triceps would take over and my shoulders would never grow. So i stopped doing them and did lateral raises, and now i actually have delts lol.

but if switching the rep scheme doesnt work, then i'll have to change my ways.

or try adjusting your grip? if you're doing really wide grip, then maybe narrow a bit to a more conventional grip? or do a bit of fiddling around with technique? maybe you're not pressing through the floor enough with your feet?

That was the other thing I forgot to mention. I worked with a powerlifter last week. He understands why I dont want to make my grip more narrow, though I really should make it narrow in order to put up big numbers. But he really did help me with where the bar touches my chest and getting rid of my little cheating motion. Also putting much less pressure on my rotator cuffs.

So my form really improved and I cheat less. It may take me a week or two to get used to the new form, it feels way different; it's not just a little "tweak" like I find in my squat. I forgot about that. I'll give it another 3 workouts before I try to change the rep scheme.

Thanks!

Week 33

Wednesday - 11/12/14
197lbs

-= Workout Log =-

Deadlift
155 x 5
205 x 5
245 x 3
295 x 2
335 x 1
365 x 1
395 x 1
365 x 6 PR

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+20lbs x 3
+40lbs x 2
+60lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 8 PR
BW x 3
BW x 9 PR

Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1
165 x 12
165 x 11 PR
165 x 5

Ab Wheel Rollouts
7ft x 10                         >> 60sec rests.
7ft x 10                         >> Not sure what happened here :/
7ft x 5

Deadlifts were tough. At least I got 6 reps though. Ahead of schedule. I usually aim for 5 one week, then 6 the next before moving up 5lbs. But for the past 6 or so workouts I've been hitting all 6 reps. Next week may be a different story.

Progress is slowing.

Just got a new job. Takes a lot out of me. I work full time now. Getting less sleep. I'm also probably going to lose a little weight. So this will be a test of mental strength these coming weeks until my body adjusts.

Regardless, my relative strength will be going up because of it

Week 33

Friday - 11/14/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
315 x 6
315 x 6 PR
315 x 6 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 12
+250lbs x 12
+250lbs x 12 PR
+250lbs x 10 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
245 x 1
225 x 6

Super Strict Lateral Raises
30's x 15

Standing Shoulder Press (left side only)
45 x 12
45 x 10

Had no time to finish. My bench definitely would have dropped. Fuck man. Squat is good though. Let out a few war cries to get it though.

congrats on getting the three plates x6,6,6

Thinking of switching to a fullbody routine 3x a week. tue/thu/sun would be best.

Basically just gotta split up one of my pull days (the non deadlift one) and move the lifts over to the two push days. That's about it, basically. It's just rows and pull ups really.

I'll have so much more time in my week if I do so.

I'll draw up a routine later.

solid.

Week 34

Thursday - 11/20/14

-= Workout Log =-

Deadlift
155 x 5                            >> Wow even the 395 was super tough. What happened today?
205 x 5
245 x 3
295 x 2
335 x 1
365 x 1
395 x 1
370 x 5 PR

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+20lbs x 3
+40lbs x 2
+60lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 8
BW x 4 PR
BW x 10 PR

Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1
165 x 12
165 x 12 PR
165 x 7 PR

Ab Wheel Rollouts
7ft x 10                         >> 60sec rests.
7ft x 10
7ft x 10 PR

Bummed about the deadlifts. Its still a PR lol, but i think 365x6 is tougher than 370x5 anyway.

I will definitely get 370x6 next time though!



i had abs without flexing today (in good lighting)

i actually look built now, for the first time in my life. not just skinny and ripped.