11/25 training

Had a cold this week, but still hit some good numbers.  Everything felt pretty good.  Bench and press are getting close to where they used to be; another 6 week cycle and I believe I'll be at where I was during my strongest pressing days.  I enjoyed doing the heavy barbell rows on Monday.  For arms I think I'll do incline curls one day and hammer curls the other for the next 6 weeks and then go from there, doing a 50-40-30-20-10 rep style back and forth.  Deadlifts felt and looked really good.  Squats too, surprisingly.  I definitely want to include the good mornings next cycle, just not sure how yet.  May just do the standard one until I get used to the movement under load and go from there.  All in all a solid week..  deload week will be in 2 weeks, and I'm just going to hit every machine for a hard set of 10 2 days that week.

Monday: Paused bench: warmup to 225x3 255x3 290x9 255x11 225x10
+ Barbekl row: warmup to 5x225x4
DB incline bench: 4x90x8
+ Rope face pull: 4x42.5x15
90 poundstone curls
3x30x50 overhead rope extension

Tuesday: deadlift: warmup to 3x295x3 3x245x6 deficit stiffs.
5x110x10 leg curls
80x100 leg extensions

Thursday: Clean and press: warmup to 135x3 150x3 170x12 150x10 135x12
+ Kirk shrugs; weight +50 5x10
Dips: 3x2platesx10 bwx20 controlled negative. + Rope upright row: 4x72x10
Rope hammer curl + rope pushdown 30x100

Friday: squat: warmup to 5x255x5
Leg press: 5x5platesx20
Barbell good morning: tried a few sets standing and seated to see what I liked.
Think I'm gonna start with seated because it focuses more on the erectors.

Next 531 cycle split

The next split is going to be very similar to the last one, mainly doing more and heavier back work, stretching on off days, and moved some assistance work around on upper body days.  The next three weeks before this program I'm really going to work on my ankle and hip mobility to get a better squat/front squat.  I'm hitting something heavy for back every day with this.

Monday:  bench: 531 + back offs trying to match your reps on the top set
+Barbell rows: 5/4/3 reps.. lightest bench weight
DB bench(incline): 4x10-8
+ Rope upright row: 4x10
DB twist curls + pushdowns: 5x15

Tuesday: deadlift: 3x3 + 2x8 deficit sldl
Front squats: 4x10-8
Leg curls 5x10-15

Thursday:
clean/press 531 + back offs
+ Weighted Pullups: 5/4/3
Dips: 3x10 weighted, 1xamrap
+ Kirk shrugs: 4x10
Incline curls: 5 sets + incline DB skull crusher

Friday: squat: 5x5
Good mornings: 4x10
Leg press/hack squat: 5x20

50 reps lying leg raises and stretches every off day.(hip flexors, hams, quads, low back, shoulders?)

11/18 training

Bench felt really strong.  Gonna start working in deadlifts again.  Squats continue to suck.  I think I'm going to really hammer home deadlifts and just let my squat do whatever, hoping that getting a stronger deadlift will help with my squat.  I have no idea how to approach my squat technique without feeling it entirely in my back as a 6'3 lifter with long femurs.  I'm hoping that getting my back super strong will just help me be able to compensate for it when squatting, but we'll see.  I'm gonna try out some new lower body assistance to help with this, just moving some stuff around to really focus more on my back.  Will see next week.

Monday: paused bench: warmup to 225x5 240x5 270x12 240x12 225x10
+ Barbell row: 145x10 165x8 185x6 165x8 145x10
DB incline: 4x85x8
+ Face pulls: 4x50x15
80 poundstone curls
3x30x50 overhead rope extensions

Tuesday: deadlift: warmup to 2x285x3 2x235x8 deficit stiff leg
Seated leg curl: 5x90x10
Leg extensions: 70x100

No 2nd upper body workout..  too busy with Thanksgiving and my girlfriend..  maybe could have trained but didn't get much sleep.

Saturday: squat: warmup to 5x245x5
Leg press: 5x4platesx20

11/11 training

Pretty good week.  Strength is coming back slowly but surely for upper body.  4 reps off a PR on flat bench.  Those DB inclines are getting tough but still doable.  Might go up anyway.  Did stiff legs from a higher deficit to get more total body action instead of just focusing on the hams.  Pretty sure I'm only 1 rep away from tying a PR on that CP top set on Thursday.  Squats felt okay.  Doing leg press with really low and close feet for my sissy quads.  Felt good.

Monday: paused bench press: 235x5 265x3 300x7 265x9 235x10
+ Barbell row: 155x10 175x8 195x6 175x8 155x10
DB incline: 80x10,10,10,9
+ Rope face pull: 4x42.5x15
70 poundstone curls
3x30x50 overhead rope extensions

Tuesday: stiff leg deficit deads: warmup to 3x225x8
Lying leg curl: 5x90x10
Leg extensions: 50x100

Thursday: clean and press: 135x5 155x3 175x11 155x10 135x10
+ Kirk shrugs same weight 5x10
Dips: 3x2platesx10 bwx20
+ Rope upright row: 4x72x10
Hammer curls to quads: 3x15x50
Rope pushdowns:  30x100

Friday: squat: warmup to 5x235x5
Leg press: 5x3platesx20 quad dominant
100 kettlebell swings 35, lbs

11/4 training

This week went really well.  Everything is feeling stronger, probably because I'm eating mountains of food.  Incline DBs were tough this week with a slow eccentric, 80s will probably be below 10 reps.  The stiff legs feel weird because they're not heavy, but just tough to do with the amount of tension I'm creating in my hamstrings.  Will probably stand on a bigger plate for these and just focus on clangin and bangin with a bigger ROM.  The step ups felt a lot better with 3 squares than 2.  Dips were a little funny on the wrists, but starting from the top fixed that.  C&P top set was strong, probably had 12 in me.  Squats we're really good this week too.  I like this set up, my feet were a little wide and I had very little sit back, pushing my knees forward and out.  Very comfortable to hit depth and no back/shin pain.  Just gonna stick with the linear progression on that for now .

Monday: Paused Bench: 225x3 255x3 285x8 255x9 225x10
+ Barbell row: 145x10 165x8 185x6 165x8 145x10
Incline DB bench: 4x75x10
+ Face pulls: 4x42x15
60 poundstone curls + 3x30x50 overhead rope extension.

Tuesday: Deficit stiff leg deadlift: warmup to 205x13, 7 50% hams were sore so probably not as low as I could've went but still felt a lot of tension.
Lying leg curls: 5x85x10
Peterson step ups: 50 each leg, 3 squares.

Thursday: Clean and Press: warmup to 135x3 145x3 165x10 145x10 135x10
+ Kirk shrugs: same weight 5x10
Dips: 3x45x10, bwx20
+ Rope upright row: 4x65x10
3x15x50,50,40 hammer curls
100 rope pushdowns 30 lbs

Friday: Squat: warmup to 5x225x5
Goblet squat: 5x60x15
30 lb Kb swings 100 reps

10/28 training and whats happened

I got kicked off the wrestling team so I guess we're back to lifting.  Goal is to get as big as possible while also lifting a good amount of weight.  For upper body I'm using a 531 pyramid routine that I got a lot of strength and size from before my stomach issues almost 2 years ago.  Gonna try some different things with my lower body, not sure how it's going to go since I sprained my ankle.  Gonna try a 5x5 squat with 5x20 goblets next Friday..  my upper shins don't feel the best when I squat so I really have to be careful playing around with squatting until I build some strength in that area.  Gonna play with a squat that's sorta between high and low bar.  Gonna also try a 50% set with deficit sldl next week..

Tuesday: Paused bench: 205x5 235x5 265x9 235x9 205x9
+ Barbell row: 135x10 155x8 175x6 155x8 135x10
Incline DB bench: 4x70x10 slow
Rope facepulls: 4x35x15
50 poundstone curls, 3x30x50 overhead rope

Wednesday: Deficit stiff leg: warmup to 185x20
Leg curls: 5x80x10
Peterson step ups: 50 each leg 2 square

Thursday: Clean + press: 115x5 135x5 155x10 135x10 115x10
+ Kirk row: 10 reps each weight.
Bodyweight dip: 4x20
+Cable upright row: 4x65x10
3x15x50,40,30 hammer curls
100 rope pushdowns 30 lbs

Friday: High bar squat(5 lb plate): warmup to  185x15.
Hack squat machine: 5x2platesx10
25lb kettlebell swings 100 reps