Offseason Begins!

Sad news: maxed out on alot of stuff today and found out the past month I have made no progress except my rows..I actually deprogressed a little bit.

Deadlift
135x5
185x3
225x3
275x1 (1 hard ass rep; expecting to get 3, odd coz I have gotten 4 before)

Bench Press
135x5
160x3
185x1 (1 hard ass rep; been at this f**king max for 3 monthes now)

Below Parallel Squat
135x5
185x2 (I was guessing box squats would help my squat but they didnt...)

Bent-over-rows
3x10x135

Shrugs
3x10x135


Notes
*disappointed....I gotta fix my diet; I gotta stop jumping around; some days good other days horrible

*Thinking a new workout is needed.

*Need to bulk-up in a good way.

*Should be getting a job soon; maybe I could take some money and invest in good food; not the crap my family buys and won't listen to me. They don't understand a athlete needs special nutritional needs.
 
Rotate ME exercise choices.
 
LeiYunFat said:
Rotate ME exercise choices.
Click to expand...

I think thats what I need to do; I was a little pissed yesterday so the only thing that came to mind was "new program" which I know isn't good because I have to stick to stuff.

So for the ME I usually do the Bench Press and Box Squat. And I don't think I have changed them for a long time now...I just like doing those exercises so much that I don't change it and I get that mindset like the only way to improve bench is to bench or improve squat is to squat.

So I'm thinking I should switch it to Incline Bench Press and on ME LowerBody I think I should do Rack Pulls-something I have never done. (I looked up rack pulls- there like partial deadlifts on a powerrack and you start a little bit above knee-level.
 
Also need to work on some weak areas. I think my lower back and posterior chain could really benefit from good mornings and cable pull throughs (never done before) one exercise I havent done in ages and the other one I haven't done forever.
 
So heres the plan for April. This should bust my plateau (stuck at 185 bench for 3 months and squat barely improved the past month) and most of the exercises here I do not do often or have never done before. This is gonna be the most variation I have ever had in my life.

ME LowerBody
A. Rack Pulls (Wrok up to max of 5 reps) NEW
B. Walking Lunges (3 sets of 6-12 reps) NEW
C. Pull-throughs (3 sets of 8-12 reps) NEW
D. Ground Base core work (crunches, bicycle situps, Side crunches) 3 circuits of 20 reps each

Off

ME UpperBody and Sprint Work
A. Incline Bench Press (Work up to max of 5 reps) NEW
B. Pushups (Set 1: 20 reps, Set 2: Max out)
C1. Barbell Rows (4x8)
C2. Face Pulls (4x8) NEW
D. Shrugs (3x8)
E. Barbell Curls (3x8)

Off

DE LowerBody and Light Sprint Work
A. Box Squats (8x3)
B. Bulgarian Split Squats, front leg elevated (3x10) NEW
C. Good Mornings (3x10) NEW
D. Weighted Swiss Ball Crunches (4x15) NEW


Repetition UpperBody
A. Incline Dumbbell Bench Press (4x12) NEW
B1. Lat Pulldowns (4x8)
B2. Face Pulls (4x8) NEW
C. Dumbbell Military Press (4x12) NEW
D1. Dumbbell Shrugs (3x8)
D2. Tricep Pushdowns (3x15) NEW
E. Heavy Dumbbell Holds (3x max time)

Notes
1.) Added for the first time Good Mornings and Cable Pull Throughs. This will strengthen my lowerback which is a weak area
2.) Theres tricep work in my repetition day so my Triceps, another weak area can catch up.
3.) Finnally changed the ME lifts. Rack Pulls, I have never done before, and Incline Bench Press which I haven't done in ages. I think switching my ME lifts are finnally gonna bust me through that plateu.
4.) As you can see I still have the DE box squat. Now I can use this time to fix my technique on the box squat since I am losing a lower weight.
5.) All the "NEWS" are either exercises I have never done before or haven't done in the past 3 months.

Any questions, input?
 
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ME LOWERBODY

Rack Pulls
45x5
135x5
185x5
225x5
275x5

Walking Lunges
30x12 each leg
30x12 each leg
30x12 each leg

Good Mornings
45x12
95x12
65x12
65x12

Core Work
3 circuits of Crunchesx20, Bicycle Situpsx20, Side crunchesx20

*Notes
1.) Overall pretty good unique workout. I tried 315 on the rack pulls but couldn't even get it up. I can't wait to progress the rack pulls every week.
2.) I couldn't get the cable pull throughs to work? so I used good mornings.
 
ME Upperbody

Close Grip Incline Bench Press
45x5
65x5
85x5
115x5

Incline Dumbbell Bench Press
30x20
30x11

Superset rows/shrugs

Single Arm Dumbbell Rows
50x12
50x12
50x12

Single Arm Shrugs
50x12
50x12
50x12

Bicep Curls
45x10
45x10
45x10

Notes
1.) I feel that my chest is gonna be sore tommorow! Wow that close grip incline was harder then I thought. Now I can't wait to progress that!
2.) The dumbbell incline killed me also
3.) Never done single arm rows supersetted with single shrugs (which I have never done) so that was something new.
4.) For the first time in my life I measured 14" on the arms...to bad its only from the bump :( back to 13" tommorow
 
Repetition UpperBody

Close Grip Incline Barbell Press
85x12
85x12
85x9 (last 2 reps forced)

Chinups
3
2

Rows
35x12
35x12

Pendlay Rows
15x10
35x10
65x10
105x10
105x6

Dumbbell Military Press
30x10
30x10
30x8

Skull Crushers
35x15
35x15
35x15
Explode 35x15 close grip bench

Workout Time: 40 minutes

Post-workout nutrition: 2 scoops of whey protein

Improvements this workout: 2 reps increased on last set of military press

New?: Incline Bench Press with bodybuilding set/rep scheme, Pendlay Rows, Skull Crushers

Goal for next Repetition Workout: Increase Close Grip Barbell Pench Press to a full set of 3x12, Do a full set of dumbbell military presses wiht 3x10x30, use more weight on other exercises
 
ME LOWERBODY

Rack Pulls
45x5
140x5
190x5
230x5
285x6

Lunges
30x8
30x8
30x8

Good Mornings
70x10
70x10
70x10
70x10
70x10

Straight Leg Good Mornings
70x10
70x10
70x10

45 Degree Calve raises (some machine)
Just did sets of 15. Started with light weight worked up. I think I got up to 230 for 15 reps.

Core
Hanging Leg raises x 15
Hanging Leg raises x 8
Crunches x 20

Workout Time: 45 minutes

Post-workout nutrition: Gatorade, Fried Chicken

Improvements this workout: Rack pull increased a ton! Before I had 275x5, this time I had 285x6!! Not only did I add 10 pounds I managed to squeeze out an extra rep. This is good :)

New?: That calve raise machine was weird. It wasn't scheduled on my workout I just did it for the hell of it

Goal for next ME Lowerbody Workout: Achieve 295x3-5 reps on the rack pulls, Get a better unilateral exercise; tired of lunges, check form on the good mornings, find out how to do pull-throughs.
 
ME UpperBody

Close-Grip Incline Bench Press
45x5
65x5
85x5
105x5
120x6

Superset Rows/ Shrugs

Rows
135x10
135x10
135x10

Shrugs
135x10
135x10
135x10

Chinups
3

Bicep Curls
55x6
55x6
55x6

Workout Time: 30 minutes

Post-workout nutrition: 8 cups of milk

Improvements this workout: Added 5 pounds and a rep! So I have come from 115x5 to 120x6!! on my close-grip incline bench press. Also I found exactly where I am at for biceps 3x6x55 the very last rep I could not get up.

New?: None, will need to put something new next workout so I get variation.

Goal for next ME Upperbody Workout: Increase Close Grip Barbell Pench Press to 125 for 5 reps. Do the biceps again for 3x6x55 put on last set try to get more then 6 so I can signify improvements. Also work on row technique. Half my rows were bull****ted today?? Also add something new; get chinups up.
 
Workout

Powercleans
135x3
135x3
135x3
135x3
135x3

Bench Press
95x5
135x5
185x1

Latpulldown
?? x 10
?? x 8

Pushups
27

Thats it; I just did a whatever workout because I'm not gonna be able to lift Thursday; Friday; or Saturday because of competitions.

Surprised that my bench is still where its at...On Sunday me and my friend are gonna try rest-pause training to end this bench plateau once and for all.
 
ME UpperBody

Board Presses
45x5
95x5
135x5
175x5
195x1

Incline Dumbbell Press
30x20
30x16

Superset Rows/Shrugs/Chinpus

Rows
95x15
95x15
95x15

Shrugs
95x15
95x15
95x15

Chinups
1
0
0

Notes
1.) Finnally got back from Baltimore; haven't worked out in 3 days and ate crap. Came in today with a new workout.
2.) I think Board Pressess will finnally do the trick. I actually didn't do boards; I stacked up books for 4 inches and put around electrical tape! you have to be creative :) This will break my sticking point; thus my plateau
3.) Increased the dumbbell incline press up 5 reps so that was cool.
4.) Really felt the burn in my back today; you should see what I did
5.) No isolation work today; my biceps were worked enough from the 3 back exercises and last my triceps were good enough too.

Can't wait for legs.
 
Did a 3 mile jog today. Wasn't at my best pace because I wen't with my younger brother and he was wayyyyy out of shape. He's 5'7, 130 pounds with love handles....He eats no protein. He is either eating spegatios or bread; thats his diet...
 
I did a 40 yard dash

5.44

that was after eating pizza though; so I don't think I have gotten any slower.

Today I did 5 100 yard sprints also. My fastest was 11.36 so that actually wasn't too slow.
 
Yesterday. I ATG Squatted 135 x 20 times. My legs are finnally gonna rest after 3 days of working them.

3 mile jog
5 100 yard sprints, 1 40 yard sprint
ATG Squat 135 x 20
 
Today I did a full-body workout. I went ahead and threw in Squats. I wanna start Squatting more frequently. Since last time I took a light weight and did it 20 times, today I took more weight with less reps.

ATG Squats
155x8
185x5

Bench Press
135x3
165x6

Chinups
6

Planks (with 45 pound plate on back)
Max: 37 seconds

Notes
-Squatting again was awesome. For now on; when my legs arent sore I'm squatting even if it isn't leg day. Today proves that Box Squats did increase my Squat. Before I could only do 185x2, today I got it 5 times.
-My Bench Press was odd today. For some reason I felt like maxing out 165 because on the max calculator 165x10= 220 max but since I only got it 6 times it predicted my max at 192.
-Instead of doing rows I wanted to focus on Chinups. I maxed out doing 6.
-The plank hold with 45 pounds was a test of strength for my abs. I was suppose to achieve a minute which I could not. So I am gonna work the abs. The whole compounds do enough for your abs is overrated.
 
I wouldn't really trust 1RM calculators for ****. It depends A LOT on how you train. If you train with a lot of low reps like me it won't be accurate.
example:
I back squat 110 for tripples, that's pretty tough according to a 1rm calc I should get 116 1 time, screw that, I can get 130. :p
 
Karky said:
I wouldn't really trust 1RM calculators for ****. It depends A LOT on how you train. If you train with a lot of low reps like me it won't be accurate.
example:
I back squat 110 for tripples, that's pretty tough according to a 1rm calc I should get 116 1 time, screw that, I can get 130. :p
Click to expand...

At least it wen't up. :)

Today I had a rest-day. Got my diet togeather. The night before I am writing out my meals for the day and then sticking it on the fridge so I remember.
 
UpperBody

Bench Press
135x3
160x5
160x5
160x5
160x5
160x5

Chinups
3
3
3
3
2

Planks with 45 pound plate
35 seconds

Notes
1.) Getting back into 5x5 after a good 3 monthes of West-Side. I just realized that the only thing West-Side did was Really strengthen my back. It brought my deadlift up 225 to 305 and my rows from sets of 70 to sets of 135. Did not do much for my Squat or Bench Press however. You would think the Squat would correlate with it but it did not.
2.) Bench Press was good. I set a PR for 5x5 by completing all reps for 160. Only problem was on the 4th and 5th sets I had 7-8 minutes rest.
3.) Problem last time with 5x5 was that I progressed to fast. This time I'm slowing down.
4.) Finnally am gonna focus on chin-ups instead of rows. So I took half my max of 6 and did as many sets of 3 as I could.
5.) Core doing good; those planks are awesome.
 
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