Offseason Begins!

Woa I made like a discovery today...

ATG Squat
135x5
185x8 (new PR)

Latter Drills:
Latters, one foot in each square for 3 sets
Latters, two feet in each square for 3 sets
Latters, Up 2 back 1 for 2 sets
Latters, Alternate legs

Plyometrics
Calve Jumps: 3x50
ATG Squat Jumps: 3x10
4 square jumps: 4x4
Broad Jumps: Around 10

Notes
1.) This is a new Leg Workout I made myself. First exercise I max 185 pounds on the ATG Squat and then I do latter drills and then plyometric drills.
2.) For some reason it seems to be working!! I already have set a PR on the ATG squat for 185 pounds. Everywork I am hitting a new rep PR for it. So I'm gonna see how long this lasts. Wouldn't it be amazing if I ATG 185 pounds for 20 reps in like 3-4 weeks?
 
nice progress on the squats
 
dcjoey said:
nice progress on the squats
Click to expand...

Thank you. I hope my 185 PR keeps going up. I can't wait to squat tommorow

Upperbody
160x5
160x2

Chinups
4
4
4
4
2

Dumbbell Bench Press
40x10
40x10
40x10

Shrugs
135x15
135x15
135x15

Core
Crunches x 20
Leg raises to failure

Military Press
95x6
95x6 (2 reps forced by spotter)
65x6
65x6

Notes
1.) I can't bench press every workout. What I am going to have to do is one day do Bench Press/dumbbell military press and on another day do Military Press/dumbbell bench press. My Chest was burnt-out today; it must have not been fully recovered from the heavy 5x5
2.) Woa, my Military Press needs some catching up. Gonna have to prioritize it over the Bench Press and get my shoulder strength up.
3.) Chinups are progressing smoothly as planned. Next time I will be doing sets with 5.
 
Last edited:
Yesterdays workout; no time to post it. Today I have a rest day

Lower Body

ATG Squat
135x5
185x9

Shuttles
About 6-7. I hit a very good time! 4.87 seconds

Some Long Jumps

A few Sprints

Overall not a real serious leg day; but I did again set a new PR on the Squat. Yesterday I was really tired with only 5 hours of sleep. So even though I set a new PR on the Squat I am still progressing it seems.

As for cutting; I am down to 187.2 pounds. Since there is no good foods in my house since Sunday I literally have been living off 4-5 protein shakes with milk, some fruit and vegetables, each and every day. I have to do the same bull#### today but I gotta do what I gotta do.
 
UpperBody

Overhead Press
80 x 5
80 x 5
80 x 5
80 x 5
80 x 11

Chinups
5
5
5
1

Bench Press
135 x 10
140 x 8
145 x 6

Tricep Extensions
45 x 10
45 x 10
45 x 10

Notes
1.) Something I realized today- I found a correlation with the overhead press and bench press. You are suppose to overhead press 80% of your bench press. Well I fall 37 pounds short of that! So if I get my shoulder strength up to par I can see gains in my Bench Press. Since my overhead press sucks I should see some nice progress the next couple of workouts! Its gonna be like noobie gains all over again.
2.) My next upperbody workout I will be working out with my old max of 6 chinups.
3.) Bench Press I tried 10, 8, 6 today. My main focus the next couple of monthes will be my shoulders over my chest. My shoulders are really week.

As for my weight- I am down to 185.
 
LowerBody

ATG Squat
45x5
135x5
170x5
170x5
170x5
170x5
170x5

Deadlifts
135 x 32

Notes
1.) Back to 5x5 on the ATG Squat. Next workout I will do the same weight again and on the last set if I can pump out maybe 7+ I will move up in weight. Todays weight was exact.
2.) Since it rained I could not do plyos. So the ATG squat hit my quads hard so I decided to deadlift 135 as much as I could to hit my lowerback, core, and hamstrings. I got 32 reps. It was alot harder then I though. Every rep after 20 was like a single.
 
Upperbody

Overhead Press
85x5
85x5
85x5
85x5
85x10

Chinups
9
5
2

Bench Press
135 x 10
140 x 8
145 x 7

Tricep Extensions
50x6
55x6
55x6

Notes
1.) Wow my overhead press is climbing. I have to progress again next workout.
2.) New CHINUP PR! I got 9. So close to 10 but that 9th one was hard enough. Since 9 isn't enough volume I squeezed out 7 more in 2 more sets together.
3.) Bench Press is going up!

My strength for my upperbody is climbing lately; and I am cutting weight. I think that since I am eating right now (have been for 10 or so days) I am getting better recovery and progression despite the calorie deficit.
 
LowerBody

ATG Squats
170x5
170x5
170x5
170x5
170x8

Straight Leg Deadlifts
170x10
170x10
170x10

Calve Jumps
1x50
1x50
1x50

Notes
1.) YEAh! Next workout going up 5 pounds on the squat. For some reason today felt harder but on that last set I pumped myself up because if I don't get 7+ then I don't go up in weight for the next workout
2.) Figured since the bar was already loaded; I might as well keep my hamstrings and postieror chain up to par with straight leg deadlifts. I can do more then what I thought.
3.) Hit the calves with calve jumps so its like a basic plyometric.

My hamstrings really need a rest so I didn't do any other plyos and I'm not gonna do any extra activities like basketball to my next workout.
 
Upperbody

Overhead Press
90x5
90x5
90x5
90x5
90x9

Chinups
6
6
2

Dumbbell Bench Press
60x4
60x4
60x4
60x4
60x4
60x4

Shrugs
155x15
155x15 (behind the back)
155x15

Tricep Pushdowns
60x10
60x10
60x10

Notes
1.) Looks like my shoulders are still going strong!!
2.) Switched it up with the chest did 6x4 with dumbbells
3.) Chinups are awesome. Did 2 sets with my old max. sweet
4.) Haven't done shrugs in a while; threw them in.
 
LowerBody:

ATG Squat (MAXING OUT!!)

135x3
185x5
205x1
225x1 (PR)
235 x fail
230 x fail
230 x fail

Calve Jumps
3 sets of 50 jumps with 45 pound bar

Straight Leg Deadlift (just something light after max out)
3 sets of 10 with 45 pound bar

Planks
2 sets of failure with 25 pound plate on back


My new Max is 225 pounds! From there I will be going back to my 5x5. And yes I used to work in the high rep ranges on the squat but now I want strength. I'm getting 300 by August. This puts my bodyweight to squat ratio in the 1.2's !! Good day for me :) And I carbed up today; with tommorow being a rest day I can lower the carbs.
 
Upperbody


Overhead Press
95x5
95x5
95x5
95x5
95x6

Chinups
5
5
2
1

Dumbbell Bench Press
60x4
60x4

Pushups
15

argh...coach had to leave right in the middle of my dumbbell bench press so I had to cut short. So I did a quick 15 pushups to kinda finish off my chest. I played alot of basketball today before I worked out so I was already worn out anyway; which is why next upperbody I am still gonna go up on my Overhead press; despite not getting 7+ on the last set.
 
Lowerbody

ATG squats
180x3
180x3
180x3
180x3
180x3
180x3
180x3
180x4

Straight Leg Deadlifts
225x5
225x5
225x5
225x5
225x5

Core:
Leg raises till failure
Planks with 25 pound weight till failure

Notes
1.) Mixing up the squats a bit. I figure 8x3 is more explosive and more maximum strength since it is a higher weight and lower reps.
2.) Straight leg deadlifts I know I can do more but my grip is holding me back
 
You responded well to high volume. The reason you stopped seeing gains was because you overtrained the movement (bench). If you're going to build a mountain you need to start with the base.
 
dcjoey said:
damn dude nice work on the SL deads
Click to expand...

Thanks. Dont' want to let the postterior fall behind from my quads getting stronger from squats so I'm keeping them both about the same so I don't have a imbalance

LeiYunFat said:
You responded well to high volume. The reason you stopped seeing gains was because you overtrained the movement (bench). If you're going to build a mountain you need to start with the base.
Click to expand...

Thanks. I realized that the 2 accessories of the bench press (my shoulders and triceps) were wayy behind because I was focused on the Bench Press too much. I found a source that says you should be overhead pressing 80% of you bench. Which means I should be pressing 160 pounds; I am far from that.

NBS 4life said:
Yep, and btw nice work man looks like your well onto the wagon again.
Click to expand...

I know finnally got this ^^^^ going. My diet has been perfect for a little over 2 weeks. My Squat/SLDL/Overhead pressing/Chinups are going up while my weight is going down. Today I was at another low point in my weight; I think I was 184.8.
 
UpperBody - One of the best workouts this year

Overhead Press
105x5
105x5
105x5
105x5
105x7

Chinups
10
3
2

SUPERSET Incline Dumbbell Bench Press; Shrugs

Incline Dumbbell Bench Press
30x10
30x10
30x10

Shrugs
185x10
185x10
185x10

Pushups
10

NOTES!
1.) HELL YEAH! 3 days ago on my overhead press I did 95 for 5x5; getting 6 on the last set. Today I was pumped up, loaded up 10 more pounds, and did 105 for 5x5; getting 7 on the last set!
2.) HELL YEAH AGAIN! New Chinup PR. I got 10 for the first time in my life
3.) Supersetted incline dumbbell bench press, which I haven't done in a while, and shrugs so I can get a little cardio effect from it.
4.) Through in 10 pushups to hit my triceps a little more.

My High Volume training with 5x5 on my weakest lifts and my diet, even though that is in a deficit, that has been perfect has been giving me my best gains since November (when my deadlift shot up from 225 to 305).
 
Lowerbody

ATG Squat
185x4
185x4
185x4
185x4
185x4
185x4

Straight Leg Deadlift
225x5
225x5
225x5
225x5
225x9

Calve Jumps
65x50
65x50
65x50

Planks (45 pound weight)
1x till failure (not timed; but I think I beat my PR of 32 seconds)

Notes
1.) Its good that I am switching it up on the ATG squats. I'm rotating 8x3, 6x4, and 5x5 and moving up the weights.
2.) Straight Leg Deadlifts gonna had 5 pounds next time.
3.) Calves feel alot stronger and my ankle actually looks normal now
4.) Think my core got stronger :)

As for diet- tommorow is weigh in. I ate way too many carbs this morning though because I don't like being energy-depleted on my Leg Day. But the scale at the gym said I was 182!! when I was 184 this morning so we will see. Gonna eat some chicken and then go out play some basketball.
 
Nice work man, you are nailing it this time for sure.
 
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