Close Grip Bench Press- 95×5, 95×5, 95×5, 145×5, 165×3, 180×1, 165×1, 145×3
Trap Bar Deadlift- 135×3, 135×3, 135×3, 205×4, 255×3, 275×1, 300x missed attempt,205×1, 135×5
Standing 1 Arm DB Row-30×8, 40×5, 50×5, 70×5, 90×5, 100×3, 70×8
Back to an old favorite, upper body push/pull with a deadlift. My trap bar deadlift with 275 was easy but 300 didn’t go too far. Thats ok, first time I have used the trap bar in a while. Ill try to double 275 before I go for 300 again. Feeling strong.
Deadlift-135×2, 135×2, 135×5, 135×3, 185×2, 185×4, 225×2, 255×1, 290×1, 205×2, 135×7
Pullups-2,2,2,3,3,3,3,3,8
My upper body was pretty sore and I was short on time for this workout so I decided to simply deadlift and throw in a few pullups. I am pretty pumped about this workout despite its simplicity, sometimes simple is better. 290 was my best deadlift since beginning my true strength training once again. I believe it to be the best since my senior year of college. I was either a true max or very close to it. I would like to train a little lighter and maybe hit some doubles and triples before maxing again. I was simply feelin good and went for it. I also hit some weighted sit ups with a 45lb plate to finish up with.
I missed a few postings had a lame workout or 2 because of my work schedule a few days along with some extended soreness so I decided to just post the highlights of the last week.
This spring has been a busy one for me, both at work and at home. At work I have been picking up some new clients and filling holes in my schedule. I stuck to my guns on my schedule, basically working a lot on M, W, Fri and less on Tues and Thurs. Tryin to stick to this schedule hurt me for a while but eventually paid off. I now have very busy days with little down time. As a whole I am the busiest I have been at work in a year or more. In addition to work I am also trying to be a responsible/proud home owner. I have been doing many projects around my house, mostly learning as I go. With the nicer weather we have been having I have been getting a lot of work done to the outside of my house/yard. I am also trying to play flag football on saturdays when my schedule permits. I was dying for some sort of athletic competition and got in contact with a group of guys who play most weekends. To put it lightly I have more than lost a step in the last year or so, but it is slowly coming back. With having all of the issues with my knee over the last 1-2 years I ran very little, lifted very little other than bodyweight, and did next to nothing athletically. After giving it time to heal and beginning my “journey back to strength” my confidence is starting to go up as well as my strength. I am still reluctant to push it and to be honest have not played at more than a 50% effort yet. However I feel as though I am making a comeback and have been trying to find ways to regain my athleticism. Some days I feel like one of those uncoordinated 40 year olds that have not done anything in years. I have never been one of those guys that can go and do something I have not done in months and be good at it, I need a little break in period. Add to all of this my desire to simply spend time with my wife and I am more than likely busier than ever. The good part is that I am busy on my own terms. So yea I have been slacking a little with posting about my workouts and pretty much everything else but I am ok with that because I know I will be back.
Going back to the athletic desire, I am really enjoying playing flag football. I thought about contacting some local football teams about playing actual football. All through college I wanted to look into playing again but knew that playing for the University was not in my cards. I looked online for teams for years but could never find any. A few months ago I learned of a league with several teams in the area and seriously considered it. The only problem was that they started games about a 6 weeks later, not enough time to prepare physically after sidelining myself for so long and thought of trying to play next year. I probably will not play but I am happy the option still exists, for now I am happy playing flag football.
BB Bench Press-95×10, 95×5, 135×8, 135×4, 165×3, 165×1, 175×1, 175×1, 195x miss
Deadlift-135×5, 135×3, 185×4, 185×2, 205×4, 205×2, 235×2, 235×1, 235×1
Overhand Close Grip Pulldowns-100×10, 100×5, 140×8, 140×4, 180×4, 180×2, 200×2, 210×2, 210×2
I went back to an old reliable workout. Probably one of my favorite combos, deadlifts, bench and pulldowns. I tried a new rep scheme, 2 sets at a weight, one slightly higher rep set one lower rep set. It felt pretty good. The only downfall was I was a little tired out when I went for 195 on bench. I wanted to do another set or 2 of deadlifts but ran out of time before my next appointment. Feeling stronger overall.
Seated DB Shoulder Press-20×10, 30×10, 40×8, 50×5, 70x missed attempt, 60×6, 50×5
Standing 1 Arm DB Row-30×10, 35×10, 45×8, 60×6, 80×5, 90×4, 100×3
This workout was a little frustrating. The 60s are starting to feel somewhat easy most days, however the gym has no 65′s. I decided to go for the 70′s, needing a boost off of my shoulders. Needless to say, it didnt go well, with a boost I could not get them off my shoulders. Ill hit the 60s for a few more weeks, there are magnet weights I can add, however they are awkward to add during shoulder presses. My 1 arm rows felt pretty strong, I think I could of gone a little heavier but let my frustration get the best of me after my missed set of presses and finished early.
Weighted Dips- BWx7, BWx7, BWx7, 25×5, 50×5, 75×5, 125×1, BWx10, BWx10
BB Bent Over Row-95×7, 95×7, 95×7, 115×5, 145×5, 165×4, 185×2, 95×10, 95×10, 95×10
New all time personal best weighted dip 125×1. I was pretty excited about this one, I have been working on this one for I am guessing 2 months or more. Until recently I never did dips with over 100lbs. New short term goal, 125×2, new long term goal 140×1. 140lbs in addition to my own bodyweight will give me a 300 lbs combined dip and I think that sounds pretty cool. On a side note, still struggling with my bent over rows even though all of my back exercises are going up. I do feel that continuing to raise my deadlift will do nothing but help my bent over row. Strength.
Deadlifts-135×3, 135×3, 185×2, 185×2, 235×2, 255×2, 135×5, 135×5
EZ Bar Curl-40×10, 60×5, 80×5, 100×3, 100×1, 60×5
Standing Overhead Ext-30×10, 40×5, 55×5, 70×3, 80×3, 50×8, 60×10
Today my workout time was very limited, very tight schedule today. I ran a few “sprints” on the treadmill to warm up for my workout. I had very little time, I actually completed 21 sets plus some extra abdominal work in just under 20 mins. My shoulders were still a little sore from Monday so I chose to do just some arm work with my deadlifts. My deadlift of 255×2 was the most weight that I have doubled since my journey back to strength began back in January, which means the most weight I have doubled since sometime in college.
DB seated Shoulder Press-25×12, 40×6, 40×6, 60×5, 60×8, 40×5, 40×5, 40×5, 50×5, 35×10, 35×10
Wide Grip Pulldowns-110×12, 140×6, 140×6, 180×5, 200×5, Switched to pullups
Pullups-6, 5, 5, 5 Switched back to pulldowns
Wide Grip Pulldowns-220×2, 140×2
I switched back and forth between my shoulder presses and my pulldowns. As I went up in weight on my shoulder presses I felt very weak despite being able to do a typical amount of repetitions. Normally I can put the 60′s up without any problems but today I needed a boost up to the top on the first one, then I was good to go. My second set with the 60′s felt much easier than my first set. I then dropped to the 40′s to hit a few more sets to get in a little extra volume. My pulldowns felt a little weak but by the time I did my pulldowns I was feeling strong.
A while back I had set some challenging strength goals to force myself into progression. Over the last few years my strength had dropped due to a change in focus/goals. I believe that my loss of strength attributed to multiple injuries. This loss of strength may not have directly caused those injuries but I feel that they are most certainly related. Due to those injuries I am not much of a runner anymore, though I would like to return to the sport.
So my goals that I had set for myself to be achieved by July 1st 2011 were:
Bench 225, Bent Over Row 225, Seated Shoulder Press 160, Front Squat 205, Deadlift 315
Run a 5 minute mile
I set my goals to be well rounded and to achieve some all time as well as new era personal bests. How do I think I am doing? Like my entire strength life, I am struggling with my bench press. I do not think I will achieve my goal of 225 in time, I do think I will get this goal however, when I am not sure. I do think 200 is possible in this time frame. As far as my bent over row is concerned it will be a close call, probably come up short though. Despite these struggles I am still glad I set those goals because it brought me closer than I have been in a long time to achieving some lifts I thought of as life goals. I am going to go super cliche and say I do not regret shooting for the stars if I hit the moon instead. My seated BB shoulder press goal of 160 I feel is obtainable in time. I have not done any seated BB work in a long time but I do know that my shoulders and triceps are stronger than ever before. The only reason I have not done any seated BB work is the need for a spotter to give me a lift off from behind the head due to the set up of the bench. I am doing standing shoulder presses with more weight than ever, both with db’s and a BB. I do know however this only has so much transfer, I need to do some seated BB shoulder pressing soon to get acclimated to the heavier weight. I believe I will hit this goal.
My deadlift has struggled the last time or two, I just think I was a little burned out from all of the deadlifting. I gave it a break and did squats and rdl’s for a while and saw a lot of transfer strength from deadlifts to squats and rdl’s, I am using more weight than ever before with my rdl. I am very close to hitting my goal for deadlifts despite only doing 275 this week. My front squat is around the same, very close just not quite there yet. I feel the next time I front squat possibly the following time, I will lift 205. Very close, I will achieve both of these goals ahead of time.
I believe my 5 minute mile goal is achievable but I will probably achieve this come September or October. I simply waited to long to start running. To be honest I was worried about re-injuring myself. I only started 2.5 weeks ago and so far I have only been doing some 5-20 second sprints on an incline on the treadmill. As far as running goes, so far so good. I just need to take my time, get stronger, and not let fear of injury rule my athletic life.
Due to these goals I have set I am stronger than I have been in years, more confident and have gained some muscle mass. I feel I am making real progress and I have yet to tap my potential. “If your not getting stronger, your getting weaker,” I heard this phrase somewhere, cannot remember where, it is not my original but I think it is true. Despite our best efforts, very few people ever maintain, you are either progressing or digressing. I choose progress. Stronger.
