Finshing up the volume

Only got to get one work out in yesterday and today. Everything was done 5x10

Friday
DB RDL+ shrug 100#
P/W
Lat Pulls 230#
Leg Press stack
P/W
Low Cable Rows Stack
Pull Thrus
P/W
Angle shrugs

Saturday
DB Bench Press 100#
P/W
Incline Sit ups
some sort of chest press hammer strength knock off machine 2 plates and a 25 on each side
P/W
Gopher U abs
Straight bar curl to press
P/W
Dips
Low cable curls
P/W
Tri push downs


That was it, good little work out saturday. Pumped to get crazy on monday with some heavy shit! It's been a while sence I've had some heavy weights moving around and it's time!

OH SNAP!

At the in-laws for thanksgiving and had to work out at snap fitness today. Everything was done 5x6

1st Work Out
Bench (on a smith machine) worked up to 315, but does it count on the smith machine?
P/W
Gopher U abs
Floor Press (closeish grip) worked up to 275
P/W
Incline sit ups
DB Flys worked up to 80#
P/W
Dips

2nd Work Out
DB Standing military 75#
P/W
EZ bar preacher curls 70#
machine type military press only with plates worked up to 3 45s on each side
P/W
Drag Curls 110#? I think I don't know how much that bar weighed
Arnold Press 65#
P/W
DB Hammer curls 55#

Had to use my imagination with some of my lifts, and I'm thinking I will have to ALOT tomorrow. By any means Happy Thanksgiving to anyone who is reading this! I hope you and yours are having a good time!

5X6 lower...killed it

Everything was done 5x6 today

1st Work out
Squat off a 12 in box worked up to 455, this weight burried me on my 4th set last week
Step ups @ 65#
Leg Press 4 plates and a 25

2nd Work out
Dynamic Lat pulls
P/W
Shrugs @585
DB BO Row @ 130
P/W
4 way neck
one arm lat pull
P/W
DB Shrugs

3rd Work out
DL @ 405. again I only got 3.5 sets of this last week but crushed it this week for all 5 sets
Incline GH Hyper
P/W
CoC #1 gripper
Rev Hyper @ 250lbs


Tired, soar and with a great feeling of accomplishment!

5x8 upper

Everything was done 5x8

1st Work Out 830
Fat Bar incline bench up to 235
P/W
USSR twist
DB Flat Bench 105#
P/W
Incline sit ups
DB Fly 75#

2nd Work Out 10:00
Standing military press 155#
P/W
EZ Bar Curl 90#
Standing DB military 60#
P/W
BAr Curls 95#
OH Lat Raise 30#
P/W
DB Hammer 50#

3rd Work Out
Close grip 4 board press 315#
Dips
Tri Ext 90#


I'm tired......

Last 5x8

Everything was done today 5x8

1st Work Out (9:00)
Back Squat (14in box) 405, 405, 415, 425, 435
Bulgarian Squats 75#
Leg Press 675

2nd Work Out (1:00ish)
RDL 275, dropped down to work on form
P/W
Calf Raises
SL Rev Hyper 150#
P/W
DB SL Calf Raise

3rd Work Out (6:00pm)
Pull ups
P/W
Bar Shrugs 495#
DB BO Row 100#
P/W
DB Shrugs 100#
Bar BO Row 135#
P/W
OH Shrug


My last work out wasn't a great one, I think the combination of out of order + so late doomed it form the begining. New squat PR I guess you could say I don't really keep "PR"s with high rep stuff but I'm 99% sure I've never done more than 435 for a set of 8. Cool stuff, this is the last week of the high volume, next week we start doing 3s, 1s and 5s! I'm pumped!

12, 13, 14

Everything was done 5x10 today

1st Work Out 7:40
Saftey bar squat @ 420
DB Lunges @ 65
Leg Press 3 plates and a 25

2nd Work Out (9:45)
Dynamic Lat Pull
P/W
DB Shrugs
One Arm lat Pull
P/W
Bar shrugs
DB BO row
P/W
Trap Bar Shrugs

3rd work out 12:00
Saftey Bar GMs
P/W
Calf Raises
Band ball leg curl
P/W
ant. tib...idk why
Glute raises worked up to 220


I'm just beat, I can't tell the difference if I"m holding 140lb dumbbells or 100lb dumbbells. All the weight feels the same. Next week is our last week of doing this high volume then we are going down to 3s, 1s, and 5s...I'm pumped

It's my birthday

Everything was done 5x6 at "The Gym"

1st Work Out 2:00pm
Bench Press, worked up to 305
P/W
Gopher U Abs
DB Incline BP worked up to 120s
P/W
Incline sit ups
Incline fly worked up to 80s
P/W
Machine sit ups

2nd Work Out 3:30pm
Fat Bar shoulder press 155ish idk how much the fat bar weighed
P/W
Fat Bar drag curl 100#
Machine seated military press 140# (it was all that was available to use)
P/W
DB Incline hammer curls 45#
DB Curl to press 55#

Don't think I"m going to get in my 3rd work out today because it's my birthday and I"m going to relax....and do homework :(

beat

Everything today was done 5x6

1st Work Out (7:30am)
Squat to 12 in box, worked up to 460
Step Up @ 75# db
Leg Press worked up to 10 plates

2nd Work Out (9:00am)
Lat Pull @ 255#
P/W
4 way neck
Bar BO Row @ 205
P/W
Bar shrugs @ 495
One Arm Supine Lat Pull @ 115
P/W
DB Shrugs @ 140#

3rd Work Out (1:30ish pm)
Dead Lift @ 396
Incline GH Raise
P/W
CoC gripper #1
Rev Hyper @ 200#


I am so tired. Sometimes I wonder what I was thinking about when I put dead lifts in my 3rd work out of the day.....I'm an idiot

Feeling Strong Today

Everything was done 5x8

1st Work Out
Fat Bar Incline Bench worked up to 225#
P/W
USSR Twists
DB Bench Press worked up to 100#
P/w
Incline sit ups
DB Fly @ 60#
P/W
Partner band abs

2nd Work Out
Standing Shoulder Press @ 155#
P/W
EZ Bar Curl 110#
Standing DB Shoulder Press @ 65#
P/W
Straight bar curls @ 95#
3 way shoulder @ 25#
P/W
DB HAmmer curls @ 45#

3rd Work Out
Close Grip 4 board press worked up to 275# for last two sets
Dips
EZ Bar tri ext (120#) + 30# of chains

Felt real strong today!

From the Top

Everything was done 5x8

1st Work out
Squat worked up to 425, got all my reps this week!
Bulgarian Squats
Leg Press

2nd Work Out
Pull ups
P/W
Bar shrugs 405
DB BO Row 105#
P/W
4 way neck
Supine Row
P/W
DB Shurg 140#

3rd Work Out
RDL 315# I need to work more on form!
P/W
Calf Raises
SL Rev. Hyper
P/W
DB SL Calf Raise
Nordic Hams


I feel a lot better today than I did last Monday, I'm always a slow starter, I used a lot of Equi-bloc on my back about 20-30 min before my squats and that helped a lot...good stuff

#16

16th work out for the week.

Everything was done for 5x10

1st Work out
Cowboy bar BP 185#
P/W
Leg raises
DB Bench Press 80#
P/W
Side Crunches
Chest cable fly 55#
P/W
Cable abs

2nd Work out
DB shoulder press 65#
P/W
Cowboy bar curl 100#
Cowboy bar front raise 70#
P/W
Zottman curls 45#
OH Side Raise 20#
P/W
DB Curl 45#

3rd Work out
Close grip floor press 185#
Tri push down 80#
Dips


Pretty tired after my 16th work out... Went a little crazy with the cowboy bar today, it was fun to change things up though. In case anyone was wondering about what I'm going you can get videos of all the exercises at XLAthlete. Day off tomorrow, looking forward to a big hockey win tonight for the gophers!

5x10

Ugh,
All was done 5x10 and with in 40 min.

1st Work Out
Safety Squat @ 445
DB Lunges @ 65lbs
Leg Press
Hear rate after my second set of lunges was reaching the 160 bpm range...

2nd Work Out
Dynamic Lat Pull @ 195
P/W
DB Shrugs @ 140lbs
One Arm Lat Pull @ 90lbs
P/W
Bar Shrugs @ 315
DB BO Rows @ 90
P/W
Hex Bar Shrugs @ 308

3rd Work Out
Safety Squat GMs @ 160
P/W
Calf Raises
Rev. Hyper @ 150lbs
P/W
DB Calf Raises
Bar Glut Lift @ 188
P/W
20kg plate hold


I F#$king HATE sets of 10!

5x6

Yeah, I lifted yesterday, I had a family thing during the day and was only able to get to an LA Fitness at night....My work out was nothing to talk about, pretty disappointing to be exact.

Thursday
Done at "The Gym"
Everything was 5x6

1st Work out
Bench Press, worked up to 300lbs
P/W
Gopher U abs
DB Incline Bench 100lbs
P/W
Decline sit ups
Incline Fly 75lbs
P/W
Machine weighted abs

2nd Work out
Push press 165
P/W
Fat Bar drag curls 100lbs
Arnold Press 65lbs
P/W
DB curl 55lbs
Hammer Strength military press 2 plates
P/W
Incline hammer curls 40lbs

3rd Workout, done in the shitty fitness room at my apt
Tri push down setting was at 10
Overhead tri ext weight was the stack
close grip push ups

I feel good after the 5x6 days, tomorrow is 5x10...oh boy

Day 2 Bulgarian Burst!

Everything was 5x8 and each work out was done in 40 min.

1st Work out
Fat Bar Incline Bench, worked up to 205
P/W
USSR twist
DB Bench 100lbs
P/W
Incline wtd sit ups
DB Fly 55lbs
P/W
Partner band abs

2nd Work out
Push Press used 135
P/W
EZ bar curl 90lbs
DB Shoulder Press 65lbs
P/W
Straight bar curls 95lbs
3 way shoulder fly 25lbs
P/W
DB Curl 45lbs

3rd work out
Close Grip 4 board Press 245lbs
Dips
lying tri ext. w/ chains 120lbs, 30lbs of chains

I'm swol...

Bulgarian Burst Day 1

1st work out
Back Squat 5x8 worked up to 425
Single Leg Squat 5x8 65lb dumbbells
Leg Press 625 5x8

2nd Work out
Pull ups p/w bar shurgs @ 405 5x8
DB bent over rows 100# P/w 4 way neck 60lbs 5x8
inverted rows p/w DB shrugs 140lbs 5x8

3rd Work out
RDL @315-365 p/w calf raises 5x8
SL Rev Hyper @ 100lbs p/w DB SL calf raise 5x8
nordic hams P/w gripper 5x8

I am dead, word to the wise...don't start the Bulgarian burst after a week off after a meet, do some more GPP stuff first....tomorrow is upper body!

Next Week

Next week I start to lift again. I'm pumped to get back at it. I have convinced a friend of mine to Bulgarian burst with me....so 3 times a day 6 days a week here we go. USAPL Minnesota State Open is the second week in February, so there my goal is to total 1700, what I wanted to total this past weekend. I know my biggest thing is to work on my depth of squatting, I'm cool with that, I will squat to a 12 inch box on my heavy squat days, it's a long way down but it's for sure good. Should be a good time. Updates to come next week.....

Hudson Meet Video

Here is a video of my lifts this weekend, I wanted to get this up quick, I'll write about it later.