Thursday- Squat

Today felt good. I didn’t feel like I had a lot in the tank, but everything felt strong.

• Squats- Warm-up sets, 75% x 5, 80% x 5, 85% x 5
• Lunges- 4 x8
• Good Mornings- 3 x8
• Hammer Curls- 4×8

Lower body is going to be sore tomorrow! I can already feel it.

Now go train, and train hard!

Josh

Tuesdsay- Bench

I’ve been under the weather for a few days, so no posts. Sorry about that. Tuesday looked like this:

• Bench Press- Warm-up sets, 75% x 5, 80% x 5, 85% x 8
• Blast Strap Push-Ups- 5 x10
• Reverse Hand Pull Downs- 5×8
• Band Pull-a-Parts- 3×15

Short and sweet today. Still wasn’t feeling great, but couldn’t take another day away from the iron.

Now go train, and train hard!

Josh

Wednesday- Squat

Today was quick and the final squat session of this phase. Today’s training looked like this:

• Squat- Warm-up sets, 75% x 5, 85% x 3, 95% x 5
• Good Mornings- 4×8

Today was easy and hard at the same time. I was so tired I didn’t even feel like training, but I kicked myself in the butt and got after it. I am working on my squat form and this is the best my form has felt thus far. My knees do not feel beat up, which is a great thing. I also did 30 minutes on the treadmill later in the day.

Now go train, and train hard!

Josh

Tuesday- GPP

I really hate cardio work, but it is a must. So, as a baseline, I am going to spend 30 minutes on the treadmill each day. Now, this is not really what I consider conditioning work. This is a basic everyday activity to help keep my heart healthy so that I can continue to strength train. If you let your body go to crap, then pushing all the weights you want is pointless. So, you must at a minimum do basic conditioning to keep your body healthy. I will be adding in some greater GPP work in a  few weeks via sled dragging and various strongman lifts. I may do some sprints from time to time, but not on a regular basis. I don’t have much need for them. I am not training for a sport, but rather to get stronger. So, let the walking begin!

Josh

Friday- Bench

Today’s training was short and sweet:

• Bench Press- Warm-up sets, 75% x 5, 85% x 3, 95% x 5
• Blast Strap Pus-Ups- 5 x 10
• Dumbbell Rows- 3 x 15

That’s it. Not much to it. Just making gains.

Now go train, and train hard.

Josh

Wednesday- Deadlift

I changed things up a bit today. I have been dead lifting with a touch and go style, but I wanted to see how much of a difference resetting my form each rep would do. It was somewhat more difficult obviously, but I I liked the feel of being able to reset my form each rep. It only took a second or two at the most and I didn’t really notice any differencee in strength. So, I will be sticking with that way from here on out because I think it gives me a better idea of where I am. Here is what today looked like:

• Dead lift- Warm-up sets, 80% x 3, 85% x 3, 90% x 6
• Zercher Squats to Box- 5×5
• Good Mornings- 4 x8
• Barbell Shrugs- 3 x15
• Dumbbell Curls- 2×10

I have been struggling to find my ideal assistance work for my dead lift. I almost have my squat training down, but my dead lift gives me trouble. I will have it down pat very soon though….I hope!

Now go train, and train hard!

Josh

Monday- Military Press

Today’s training looked like this:

• Military Press- Warm-ups sets, 80% x 3, 85% x 3, 90% x 8!
• Dumbbell Press- Over Head, Palms Facing- 5 x10
• Dips- 70 Reps x BW
• Tricep Push downs- 3 x 15
• Reverse Hand Pulldowns- 4 x 8

 

I’m not sure why I did the tricep push downs today, other than to get a little pump in the triceps. I was not feeling the Dips today at all, but got through them. The weather is getting hotter and so is the garage!!!

Now go train, and train hard!

Josh

Saturday- Squat

Great day of training today, despite little man screaming at me the whole time, lol. Here is what today looked like:

• Squat- Warm-up sets, 80% x 3, 85% x 3, 90% x 7
• Squat- 5x8x 57.5%
• Romanian Deadlift- 5×8
• Band Legs Curls- 3×15
• Calf Raises- 3 x20

I was tired after today, but everything felt great. Started to try and go heavier on the Romanian Deadlifts, which was  a bad decision, because I couldn’t get the same stretch and feel in my low back and hamstrings. So, heavier is not always better, no matter what our ego tells us.

Now go train,a nd train hard!

Josh

Wednesday- Bench

Today was a solid day of training. If you’re not making gains and you’re not using the 5/3/1, you need to get in gear and get it. Here is how today looked:

• Bench Press- Warm-ups sets, 80% x 3, 85% x 3, 90% x 9!!
• Dips- 54 reps
• Blast Strap Push-Ups- 50 reps
• Kroc Rows- 3 x 20 (l,r)

That’s it! Simple and to the point. I have been really looking at what assistance movements really work. My plan is to keep my work down to four movements total, including the main lift. I really have to start my conditioning soon. I have been putting it off and it shows! Haha!

Now go train, and train hard!

Josh

What’s your excuse today?

All of us at some point have made an excuse not to train, or to not train very hard, or to just go through the motions because we are tired, sick, or just don’t have it mentally. Well, next time you feel like this, I want you to check out the link below and then tell me you still feel that way and what your excuse is:

http://www.powerliftingwatch.com/node/11524

Check it out! Post your thoughts.

Josh