Workouts

On the road again to hit 405 on bench. Right now my best guess is that I'm somewhere close to 390. I've hit 225 x 22 and 275 x 12. When I can hit 275 for 14, will then increase to 315 for 9 (all touch-and-go). Right now, as I get heavier, I get weaker - I don't scale like I...See more

Paused presses... Perhaps what follows has no correlation, but I have to believe there is something here. I have been stuck at a 315 max on bench for a long time - I just couldn't seem to get past it. My issue was definitely in the hole (bar goes down and touches the chest). I...See more

Going to swallow pride and post all maxes (some haven't been tested on 1 rep max in a while so the next best will be listed) so that I can properly track progression. I have started to hit legs more since my knee joints have gotten better (bone spurs but Ketogenic diet has...See more

Focus: Lower Body Goal: Strength Special Notes: Uses "Current Workout" below for main lifts Squat (Main lift) Deadlift (Main lift) Supported 45° Back extension - weighted Weighted Lunges and/or Bulgarian Split Squat Leg Extension Leg Curl Calf Raise

Focus: Biceps Goal: Definition Seated one-armed curls with elbow braced on inside of thigh 1 x 15 followed immediately by 1 x 12 followed immediately by 1 x 8 short break then repeat I do 10, 15, 20. It starts burning at around 8 or 9 of the 12 rep and is painful by the end of the 8. As a comparison, I usually curl 50lbs dumbbells for 3 x 5 -- before I injured my wrist anyway.

Current Workout - used in high school and may be remembering it inaccurately. Currently in first cycle. Each line is a week and the percentages are of your 1 rep max. Used on the main lifts. 3 x 10 @ 75% 4 x 8 @ 80% 5 x 5 @ 85% 8, 6, 4, 2 @ 70, 75, 80, 85% 5, 3, 1 @ 85, 90, 95% New max attempt @ 105%

Focus: Triceps Goal: Mass 1) Superset: 4 x 10 each / 0 sec rest between two lifts / 45 sec rest between set a) Tricep rope pressdown with 3 sec negative (shoulders down, rope spread to thighs) b) Dumbbell tricep pause extension with 3 sec negative 2) Tricep dips: 4 sets of:...See more