Hey,
Sorry it has been a while since I have posted. Life just gets too busy sometimes. I however haven’t missed a workout. I will post some videos later. Thanks for following me. If you ever have questions or comments on anything feel free to comment.
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
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.
Heavy Hammer Gym 