Max Deadlift session at Big Iron Gym. My friends Abe Weins and Shawn Frankl helped me fix my form. My deadlift shot up 20 lbs in just 5 minutes of training. Here is what I did:
315 x 1, 405 x 1, 495 x 1 (NEW PR), 505 x 1 (NEW PR), 515 x 0 x 3
Archive for January, 2015
Maximum Effort Overhead Press
Maximum Overhead Press – 95% x 2 reps x 2 sets – 190 lbs
Close Grip Bench Press – 80% x 8 reps x 3 sets – 210 lbs
Reverse Grip DB Incline Press – 80% x 10 reps x 3 sets – 30 lbs
Kaz / JM Press – 80% x 12 reps x 3 sets – 100 lbs
DB Shrug – 80% x 20 reps x 8 sets – 100 lbs ea. I did the first 10 reps slow and paused and the next 10 faster.
Repetition Squat
Repetition Squat – 80% x 6 reps x 1 set – 370 lbs
Leg Extension/Curl – 60% x 12 reps x 3 sets – 115 lbs/90 lbs
One Leg Calf Raise – 60% x 25 reps x 3 sets – 135 lbs
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
I have been trying to work on deadlift form a lot. Here is what I did today:
225 x 5, 345 x 1, 415 x 1, 455 x 1
Maximum Effort Deadlift
AM:
Barbell Shrug – 80% x 15 reps x 3 sets – 200 lbs
Barbell Row – 80% x 10 reps x 3 sets – 170 lbs
PM:
Lat Pulldown – 90 lbs x 10 reps x 2 sets
Face Pull – 45 lbs x 10 reps x 3 sets
Cable Row – 90 lbs x 10 reps x 3 sets, 45 lbs x 10 reps x 5 sets
Straight Arm Pulldown – 45 lbs x 10 reps x 3 sets
I didn’t end up doing deadlift today, but I am doing it on Saturday.
Workout – 1/7/14
Posted: January 10, 2015 in Training JournalTags: Bench Press, Big Iron Gym, Repetition Overhead Press
Repetition Overhead Press
AM:
Repetition Overhead Press – 8-% x 6 reps x 2 sets – 170 lbs
Incline Barbell Press – 60% x 8 reps x 3 sets – 185 lbs
Standing Skull Crusher – 60% x Fail x 3 sets – 50 lbs x 15, 50 x 20, 50 x 15
Dumbbell Lateral Raise – 60% x 12 reps x 3 sets – 25 lbs
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
PM:
Bench Press – 225 x 5 reps x 3 sets, 255 x 5 reps x 3 sets, 255 x 3 reps x 5 sets
The bench sets were done at Shawn Frankl’s Big Iron Gym.
Meal Plan – 1/5/15
Posted: January 6, 2015 in Meal PlanTags: Buff Dad, Josh Thigpen, Meal Plan, MHP Supplements
5:00 am – Pre-Workout – MHP Dark Rage-Fruit Punch – 130 cal.
6:45 am – Post-Workout – MHP Dark Matter Zero Carb Concentrate-Fruit Punch – 28 cal.
8:00 am – Josh Thigpen’s Area 51 Shake (variation) – 355 cal.
12:00 pm – Chicken Vegetable Pizza (Buff Dad Book) – 320 cal. x 2 slices = 640 cal.
– Homemade Peanut Butter Brownie – ??? cal. (probably a lot)
2:00 pm – Banana – 90 cal.
7:30 pm – Beef Burrito (Buff Dad Book) – 380 cal. x 2 = 760 cal.
At least 128 oz of water.
TOTAL CALORIES: around 2200 cal.
These are the healthiest calories I have eaten in a long time. Hopefully I can keep it going.
Dynamic Squat
Dynamic Squat – 60% x 3 reps x 8 sets – 285 lbs
Straight Leg Deadlift – 50% x 15 reps x 3 sets – 120 lbs
Leg Extension/Curl – 50% x 12 reps x 3 sets – 95 lbs
One Leg Calf Raise – 50% x 25 reps x 3 sets – 145 lbs
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Deadlift
Deadlift – 225 x 1, 345 x 1, 415 x 1, 465 x 1, 480 x 1, 490 x 0 x 2 – Use a combination of Versa Grips/Double Overhand Grip/Elbow Sleeves and No Straps/Mixed Grip/Elbow Sleeves. I really was just practicing form and hoping to get 490 lbs which would be a 5 lb PR.
Well…I didn’t follow my original meal plan idea. Go figure. But I am starting over. I am going to still use my pre workout, post workout, and protein shake as a breakfast (about 600 cal.). I am then going to follow some of the meal plan in the book Buff Dad by Mike Levinson and some of the meal plan from Josh Thigpen ‘ s nutrition encyclopedia. Hopefully I give it a good go this time. Here is the dinner my wife and I made tonight. Chicken Vegetable Pizza, around 350 cal.
Heavy Hammer Gym 