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Thread: Some weightlifting, powerlifting, and bodybuilding

  1. #1
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    Some weightlifting, powerlifting, and bodybuilding

    I'm starting a new log for a new direction. I don't have any weightlifting meets coming up, and I've been doing some powerlifting type stuff like low bar squats. And I'll be doing a lot of bodybuilding type accessories.

    My main goal right now is to lean out and get more muscular, while maintaining some proficiency in the classic lifts.

    I just came off a de-load week, where I didn't train at all, after doing a squat everyday program for a while.

    This program will only be 5 days per week, squatting 3 times on Monday, Wednesday, and Friday using a back/front/back template, with classic lifts on Tuesday and Thursday

    The program will look like this for now:

    Monday
    Back Squat-Low Bar
    Press
    Legs (alternate press/extensions)

    Tuesday
    Snatch
    Biceps
    Triceps
    Abs

    Wednesday
    Front Squat
    Bench Press
    Legs(alternate press/extensions)

    Thursday
    Clean&Jerk
    Biceps
    Triceps
    Chest (alternate pec flies and machine press)

    F
    Back Squat-High Bar
    Deadlift
    Back
    Last edited by KrisG; 03-09-2020 at 10:32 PM.

  2. #2
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    Monday March 09, 2020

    Weight: 164.6

    Light leg press warm-up

    Back Squat-low bar
    45-10x2
    95x1
    135x1
    160x1
    185x1
    205x1
    220x1
    235x1
    235x1
    235x1
    235x1
    235x1

    Press
    45-10x2
    95x1
    105x1
    115x1
    125x1
    135x1
    142.5x1
    142.5x1
    142.5x1
    142.5x1
    142.5x1

    Coming off a de-load week, I felt pretty good today. I hadn't slept well lately, and work gets busier by the day, so I had some concerns coming into this.

    Back Squat:
    These went really well. Every rep was strong and fast.

    Press:
    These were really good too.

    I finished off with leg extensions, pyramiding down in weight and up in reps.

  3. #3
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    Tuesday March 10, 2020

    Light leg press warm-up

    Snatch
    95x1
    115x1
    125x1
    135x1
    142.5x1
    147.5x1
    147.5x1
    147.5x1
    147.5x1
    147.5x1

    As good as I felt yesterday, I felt equally as terrible today. My back was absolutely worn out today, and felt weak the moment I woke up. My legs felt fine, until I started training, then they let me know they were worn down too.

    Snatches were very very rough. I needed about twice as much rest time as I thought I would, just to function. I was shocked when I got the 2nd rep, after the 1st one almost buried me. But I kept making them. They weren't pretty, but they were competition legal, so I'll take it.

    I finished off with fairly high volume bicep curls, tricep extensions, and hanging knee raises for abdominal work.

  4. #4
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    Wednesday March 11, 2020

    Light leg press warm-up

    Front Squats
    45-10x2
    95x1
    115x1
    135x1
    155x1
    170x1
    180x1
    180x1
    180x1
    180x1
    180x1

    Bench Press
    45-10x2
    95x1
    115x1
    135x1
    155x1
    170x1
    180x1
    180x1
    180x1
    180x1
    180x1

    I only thought my legs were dead yesterday. Today they almost gave out during warm-ups.

    My abs were on fire too.

    Front Squat:
    These were incredibly hard, with both my abs and legs screaming in pain.

    Bench Press:
    These went really well. Good long pauses, and good bar speed on the ascent.

    I finished off with high volume leg press, starting as heavy as possible, and working my way down.

  5. #5
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    Thursday March 12, 2020

    Clean&Jerk
    95x1
    115x1
    135x1
    155x1
    170x1
    180x1
    180x1
    180x1
    180x1
    180x1

    My back was absolutely killing me tonight, after an extremely high volume day at work.

    My legs felt fine, until I started trying to stand up, and then they tried to give out during the jerk catch, but my back felt horrible all day.

    I finished off with some light dumbbell bicep curls, tricep curls, and machine pec flies.

    Triceps were also fairly sore, so I cut down on the volume of tricep extensions.

    I'm going to either lower the volume greatly on Tuesdays moving forward, or only hit biceps on Tuesdays and save the tricep work for Thursday, due to the negative impact on my jerks.

  6. #6
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    Friday March 13, 2020

    Light leg press warm-up

    Back Squats-high bar
    45-10x2
    95x1
    135x1
    160x1
    185x1
    205x1
    220x1
    230x1
    230x1
    230x1
    230x1
    230x1

    Deadlift
    135x1
    185x1
    225x1
    275x1
    320x1
    320x1
    320x1
    320x1
    320x1

    Back Squats:
    The cumulative fatigue really hit here. These were all very slow grinders.

    Deadlift:
    And these were even worse. I needed a lot more time between reps than I anticipated. And even then, things were way too hard and slow.

    I did not have time for accessory work, nor any interest.

  7. #7
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    Monday March 16, 2020

    Weight: 165.5

    Light leg press warm-up

    Back Squat-low bar
    45-10x2
    95x1
    135x1
    160x1
    185x1
    205x1
    225x1
    245x1
    245x1
    245x1

    Press
    45-10x2
    95x1
    105x1
    115x1
    125x1
    135x1
    142.5x1
    147.5x1
    147.5x1
    147.5x1

    It was my day off, but it turned out to be busy, and I didn't get to eat much. I was pretty weak going into this.

    Back Squats:
    Reps felt a lot heavier than they did last week. I knew during warm-ups that these would be very slow and difficult, and they were.

    Press:
    These weren't as bad. I was surprisingly happy with these.

    I finished off with some high rep leg extensions and hamstring curls.

  8. #8
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    Tuesday March 17, 2020

    Snatch
    95x1
    115x1
    125x1
    135x1
    142.5x1
    147.5x1
    152.5x1
    152.5x1
    152.5x1

    These weren't too bad. I actually had a smooth pull, transition, and catch. I was shocked. I was very happy with how this went.

    I finished off with some dumbbell curls, preacher curls, and hanging knees raises for ab work.

  9. #9
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    Wednesday March 18, 2020

    Front Squats
    45-10x2
    95x1
    115x1
    135x1
    155x1
    175x1
    195x1
    195x1
    195x1

    Bench Press
    45-10x2
    95x1
    115x1
    135x1
    155x1
    170x1
    180x1
    190x1
    190x1
    190x1

    I was pretty run down today. Apparently I missed the mark with bodybuilding volume and nutrition, because I felt bad today. It's a work in progress. I've got some adjustments to make.

    I also coached 2 of my kids between my reps, which drug this out for a couple hours. I was going 15 minutes between reps, which made it difficult to stay warm and motivated.

    Front Squats:
    Not too bad, considering the circumstances.

    Bench Press:
    I was able to do this with minimal interference. Reps felt a little heavy, but moved smoothly after a good hard competition pause.

    I finished off with high volume leg press and single leg press.

  10. #10
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    Thursday March 19, 2020

    Clean&Jerk
    95x1
    115x1
    135x1
    155x1
    175x1
    190x1
    190x1
    190x1

    I did not sleep very well, I was awake a lot, I woke up feeling a little under the weather, and it was a very long and labor intensive day at work, so this was not ideal. I felt twice as run down by the time I got to train tonight, so I had low expectations.

    My elbows, which felt fine all day, really started hurting during jerk catches. I suppose it's from the added bicep work. This hadn't been much of an issue before. I'll have to dial this in and adjust as I go if the problem persists.

    Clean&Jerk itself ended up being fairly decent, all things considered. Cleans were solid, and standing was easy, which I wasn't expecting after a heavy leg workout yesterday. Jerks were not very snappy, because I was dreading them, due to the aforementioned elbow pain.

    I finished off with some light dumbbell bicep curls, dumbbell tricep extensions, cable tricep extensions, and machine chest press.

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