Time to start a journal again

[Merk0135]

Fri: Light Push

Bench Press:
215x7x1
205x7x1
195x7x1
185x7x1

DB Incline Press:
70x12x1
70x10x1

Military Press:
115x10x1
115x8x3

Diagnol side pulley
55x10x2

Decline CGBP
155x10x1
175x5x2

Push Downs
110x8x2

30 min moderate cardio

My energy was depleting fast today so I wasn't able to do as many reps as I'd like. Probably because yesterday was a very intense workout and I wen't really heavy on bench Tue.

[Merk0135]

Mon: Heavy Legs/Light Pull

Squats:
275x3x1
305x1x1
310x1x2
275x3x1

Front Squats:
135x8x2
145x7x1

SLDLs:
315x5x1
315x4x2

Speed Deads:
225x10x1
235x10x2
235x9x1

DB lat pulls:
110x10x2

Concentration curls:
3 sets

seated calf raises:
3 sets

My hips were toast so I passed on the abductor/adductor and I couldn't leg press worth **** after my squat routine so I finished with some light front squats.

[Merk0135]

Tue: Heavy Push

Flat Bench:
235x4x2
270x1x2
Board Press:
275x3x1

Incline BB Press:
185x4x2
185x5x1

Military Press:
165x2x3

DB Front Raise:
45x10x1

DB Side Raise:
32.5x10x1

Decline CGBP:
205x3x3

Rope Pull Downs:
3 sets

I'm getting stronger at reps 4-5 but my max isn't moving. Probably a cause of going heavy too often but I believe it's mental which really pisses me off.

[Merk0135]

Thr: Heavy Pull/ Light Legs

Deads:
315x4x1
385x1x1
365x2x1
335x4x2

BB Rows:
225x4x2
225x3x2

Chins w/5 sec neg
bwx7x1
bwx5x1

BB Curls:
115x6x3

Leg Press:
450x10x1
450x12x1
470x12x1
490x12x1

1 Legged Squats:
115x7x3
Haven't done these in forever, was hard to keep my balance.

Seated Calf Raises:
180x10x3

Rope Crunches:
3 sets

30 min Light Cardio

[Merk0135]

First day back at the gym since my drive across the country. I wanted to squat, pull and bench all in one day but needed to bench more than anything. I visited Boyd in SA on my way through but I missed Hank by a few hours. Here's what I did today.

Flat Bench:
225x6x1
235x3x2
240x2x1

Incline bench:
205x2x1
185x5x2

Military Press:
145x6x1
155x3x3

Front DB Raise:
52.5x10x1

Side DB Raise:
35x10x1

CGBP:
205x2x1
185x5x2

Rope Pull Downs:
2 sets

30 moderate cardio.

[Merk0135]

Heavy pull/ light legs

Deads:
315x5x1
405x1x2 PR
365x2x2

BB Rows:
225x4x3
205x5x1

Face Pulls:
2 sets

BB Curls:
115x6x3

Hack Squats:
140x10x2
110x10x1

GHRs:
bwx5x2

Seated Calf Raises:
245x10x3

30 min light cardio

[mcchunter]

nice deadlifting

how many boards are you using?

[Merk0135]

Originally Posted by mcchunter

nice deadlifting

how many boards are you using?

I was using 3 boards that day I believe. My bench sux and it's mostly mental. I'm at a new gym now and I haven't seen any boards there, probably gonna have to make my own.

[mcchunter]

we bring our own boards in. people look at us like we are crazy.

i go for 3 weeks with the 4 boards then 3 weeks with the 3 boards, 3 weeks with the 2 boards.

i use about 30 pounds more on the 4 boards then my 1 rep max. even if i need assistance the first week i usually get 1 rep the next week.

i love the boards. they have really increased my 1 rep max.

we also do floor presses for sets of 5. try using 80% of 1 rep max.

i can only do this for a short peroid though. i have joint problems and these lifts really kill them.

[Merk0135]

You do your floor presses and board presses the same day or do you just do those lifts for your benching that day?

[mcchunter]

i either do floor presses or boards. not both.

floor presses kill me!

[Merk0135]

Originally Posted by mcchunter

i either do floor presses or boards. not both.

floor presses kill me!

How often do you mix in regular benching?

[mcchunter]

we bench using either a 5x or 3x5 rep scheme
then we do either floor presses or boards.

i know this is alot and cant be done for a long period of time but the strength gains are great.

i am in the process of switching up and doing three whole body workouts a week with 5-8 second negatives and one exercise per body part per day keeping reps around 8-12.

i need a break from the pounding my other routine gave me.

[Merk0135]

Originally Posted by mcchunter

we bench using either a 5x or 3x5 rep scheme
then we do either floor presses or boards.

i know this is alot and cant be done for a long period of time but the strength gains are great.

i am in the process of switching up and doing three whole body workouts a week with 5-8 second negatives and one exercise per body part per day keeping reps around 8-12.

i need a break from the pounding my other routine gave me.

Got it. I'll probably start to incorporate some of that **** when I start going real heavy again. Thanks a lot.

[Merk0135]

No more light and heavy days. And since Boyd is too lazy to send me a new routine this is what I'm doing.

I'll probably hit everything about every 5 days and go based on feel. Today was legs and since it's been awhile I didn't go too heavy.

Squats:
225x6x2
275x1x2
245x5x2

Box Squats:
275x3x2

Leg Press:
450x7x2
470x5x1
480x5x1
The leg press machine at this gym is a bit different than I'm used too, hence the much lighter weight.

SLDLs:
315x5x2
325x3x2

Seated Calf Raises:
160x10x3

30 min light cardio

[Merk0135]

Push Day:

Flat Bench:
235x5x1
275x1x1 PR
255x2x3

Incline DB Press:
80x12x1
90x6x2

Military Press:
160x3x1
165x2x2
155x4x1

Decline CGBP
205x2x3

Push Downs:
Rackx3 sets

30 min moderate cardio

That PR puts my BSD numbers at a thousand. It's been a long time comin, lol.

B: 275
S: 320
D: 405

[mcchunter]

congrats on your pr.

[Merk0135]

Originally Posted by mcchunter

congrats on your pr.

Thanks, that one rep took about 8 seconds.

[BiggerGuns=LongerDrives]

Originally Posted by Merk0135

Thanks, that one rep took about 8 seconds.

Hahaha, familiar feeling

Congrats man