The New Standard

[Standard]

Well i thought it was about time i tried to keep a log, i find them writing the routine down very useful but never really kept track of it past there.

Stats

Height 6'2"
Weight 220
Age 23

Bench 260 (285)
Squat 405
Dead 385 (515)
Total 1050 (1205)

What am i trying to accomplish? my current goal is to increase pure functional strength i am also looking to improve my big 3 total lift to above 1300.

Standard Routine
This is the core routine, i change up exercises regularly depending on how i feel or if i feel like i am lacking in any area and sometimes just for a change.

Day 1
Bench Press
Dips


Day 2
BOR
Deadlifts
Weighted CHINS

Day 3
OFF

Day 4
Clean and Press
SOHP
Shrugs

Day 5
Squats
SLDL

At the current phase of lifting my rep range consists mainly of 2x10 rep warmup sets followed by working reps ranging from heavy singles, doubles and tripples in core lifts to 5 -10 rep sets for secondary lifts.

 

[Standard]

Yesterdays back workout

Chins/Pulls

15 C
8 P
10 C

Deads
135 x 15 Warmup
135 x 15 Warmup
225 x 8
315 x 5
365 x 3
405 failed
405 failed
failed reps got stuck at about 1 foot off the ground

BOR
225 x 10
255 x 6
185 x 10
135 x 12
135 x 10
Final sets are done with about 1 min rest time


One arm Dumbell rows (biggest DB is 125)
125 x 10
125 x 8

Dumbell Curls
55 x 8
45 x 8

Arms were sore at the end off the workout, so no grip work today. Finished the workout with a light 600 m jog followed by static stretching to improve flexability.

 

[Standard]

Todays Shoulder/Trap/Neck Routine

CHINS used as warmup
10
10

OHP (all weights cleaned up for 1st rep)
65 x 15 warmup
65 x 15 warmup
95 x 10
135 x 8
155 x 6
185 x 1

High Pulls
65 x 12
75 x 8
95 x 8
115 x 6

Laterals (front superset with side)
65 x 10 F
25 x 8 S (using plates)
75 x 8 F
25 x 8 S

Shrugs (barbell in front)
225 x 15 warmup
405 x 12
495 x 8
545 x 6

Neck machine (not sure what its called, its a hammer strength machine for the neck)
45 x 10 for front, both sides and back
95 x 9 for back

600 M light run with stretching to end workout

 

[Standard]

Leg day

I think the mix of poor eating today with a head cold resulted in a crappy leg day.

Warmup 10 min bike with varying resistance, followed by stretching

Squats

135 x 10
135 x 8 ATG
225 x 8
315 x 6
365 x 3
135 x 8 ATG
155 x 5 ATG

SLDL
135 x 10
225 x 8
315 x 4

Decided to end this half assed workout as i had no energy to do anything worth while.

 

[Standard]

Chest Day

Switched it up a little today

Incline Press
95 x 20 warmup
135 x 12 warmup
185 x 10
225 x 6
235 x 2
185 x 6
135 x 10

Dumbell Press
80 x 8
80 x 7
70 x 10

Flys (dumbell)
50 x 8
55 x 7
40 x 10

Tate Press
35 x 10
40 x 8

French Press
80 x 8

No dips today as the station was occupied

 

[Standard]

Today, back

Lower back has been tired after last weeks back work out so i decicded to go a little lighter on the lower back and work more the lats and upper back. hand to laugh at my friend try and do 6 plates with the t-bar row, he's just dying trying to get it off the ground, silly body builders.

Chins/Pulls
8 per set, supersetted with BOR warmup sets

BOR (done with underhand grip)
135 x 20 warmup
135 x 12 warmup
185 x 12
225 x 10
275 x 4
135 x 15 (overhand)

T-Bar row:
done with barbell and V handle from lat pulldown station (Plates x reps)
3 x 12
5 x 8
6 x 6

Deadlift
225 x 8
315 x 6
365 x 1

Barbell Curl
70 x 12
120 x 4
70 x 8

 

[mschatz]

Todays Shoulder/Trap/Neck Routine

Shrugs (barbell in front)
225 x 15 warmup
405 x 12
495 x 8
545 x 6

dude, thats fucking impressive!

 

[Standard]

Thanks man, i got sick of having a neck one day...

I should add i use straps for 4 plates and above so i can use a snatch grip and not have to re rack every rep.

 

[Standard]

Todays Shoulder/Trap/Neck Routine

Decided to switch things up a bit today because my shoulder has been a little "rough" feeling this week. Also thought i would get as many of the challenge exercises started as i could.

Clean and Press
95 x 10 warmup
95 x 10 warmup
135 x 8
155 x 4
185 x 1
205 x failed on the clean
195 x 1
135 x 8 pushpress

Damn near took my own head off with the 195 clean, it was fucking money in the bank with the snap back, had i done this at 205 i would have had it. Cleans were hang power clean style, press was push press.

Laterals (side then front)
3 sets 25 x 10 F and S

Shrugs (4 plates+ use straps)
225 x 20 warmup
405 x 10
495 x 7
545 x 4
315 x 25 (straps)

Neck Machine
45 x 10 for front. sides and back
90 x 19 for back

Chins/Pullups
Just tossed in a few sets with little rest maybe 40 total, didn't keep track

 

[JimJitsu]

dude, thats fucking impressive!

Lol... That's what I was thinking. I see numbers in the 100's, then the 200's above then I see the shrug column and boom 500+lbs. I had to do a double-take at it.

 

[Standard]

Legs

Had, really tight hamstrings and groin today, guess my warmup wasn't good enough. Limited my weights and volume, but also could have been because of the cleans yesterday, and the failed rep that resulted in a really nice bruise on my quad, but thats what i get for having to use standard plates and no lifting platform (didn;t want to put 200 lbs into the floor from 6 feet).


Warnup
10 mins of biking varying resistance every min.
dynamic stretching

OH squat
45 x 8 warmup
45 x 8 warmup
95 x 4
105 x 2

Squat
135 x 8
225 x 8
315 x 6
315 x 4

Good mornings
45 x 10
95 x 10
135 x 10

 

[Standard]

Chest

I really hate how busy the gym is on monday, everyone who blew their diet is in today taking up valuable space. Arms were dead after bench so my dips were pathetic, mind you 220lbs is alot for tri's haha.

DB Bench
55 x 15
55 x 15
100 x 6
90 x 6
80 x 8

Incline BB bench
135 x 10
155 x 8
185 x 6
225 x failed
135 x 10

Flys
45 x 10
50 x 8
40 x 12

Dips
7
7

French press and some cable tricep extensions to kill off my tri's. barely worth talking about

 

[Standard]

Back Day

had to take yesterday off becuase of some midterms today but came in today for some deads. I find that BOR help warmup my back so i like to do them before deads, just went lighter on them today.

Pulllups
5 x 5 just a few sets to warmup with minimal rest

BOR
135 x 12 warmup
185 x 8
185 x 8
225 x 8

Deads
225 x 8
315 x 4
365 x 1
405 x 1
425 x failed

Dumbell rows - done one handed standing with hand on rack for balance (DB max is 125)
125 x 8
125 x 8

Finally got a clean full pull on 405, went up pretty easy, 425 didn't but fuck i'm happy with 4 plates for the moment

 

[ferrolent]

Finally got a clean full pull on 405, went up pretty easy, 425 didn't but fuck i'm happy with 4 plates for the moment

Grats, man. You're a strong guy, I knew you'd kill four plates with speed. What part of Canadia you rockin?

 

[Standard]

Grats, man. You're a strong guy, I knew you'd kill four plates with speed. What part of Canadia you rockin?

Thanks bud,

my deads pretty poor for my size but i have only back doing it for about 3 months, so 455 should be possible by the end of the year.

Rocking St Catharines at the moment, for school

 

[Standard]

Weak Point Training: Arms

I've been kinda lacking in the bench press department specifcally the first few inches of the lift so i thought i would do a little more work on the tri's to help correct the problem. Anyone else who has this problem read this first

Dips and CHINS (BW)
10 Dips
8 CHINS
Supersetted for 4 sets (45 sec rest)

Dips were done with very strickt form and emphasis placed on getting very low on dips to work the tri's where my sticking point is. No sense adding 90lbs and not working the specific part of the range i need work on.

BB Curls and French Press
70 x 10 C
70 x 10 FP
Supersetted for 3 sets (1 min rest)

Again emphisis on the french press was at the deepest part of the motion to tax the tri's when their fully extended.

Tate Press and hammer curls
40 x 6 TP
40 x 8 HC
35 x 8 TP
35 x 8 HC

Superset with about 30 seconds rest

Called her quits after a quick run which i felt like shit for, thats what i get for training at 9 am when i normally train at 9 pm. So all in all quick workout but no need to spend alot of time on some small muscles.

 

[Standard]

Today Shoulders/Trap

Pulled a real smooth move with my warmup clean and press, didn't really get my chin out of the way when doing the press, so i guess you can work your chin with weights. Weights went up really well except i think i was too tired to get a good clean at 215. The 205 press was good but had to fight for the lock out.

Clean and Press (hang clean, push press)
95 x 10 warmup
95 x 10 warmup
135 x 6
185 x 2
195 x 1
205 x 1
215 x failed
215 x failed
185 x 1

DB seated OHP
60 x 12
70 x 8
75 x 6

Side Laterals
25 x 10 x 3 sets

Reverse Pec Deck
90 x 20
90 x 15

DB shurgs (max db 125)
125 x 20
125 x 20
125 x 26 (straps)

 

[Standard]

Back day

Should have been doing a leg day today but i really wasn't in the mood today and felt like doing some deads today. Also switching up back and chest days and leading with back for awhile to see how that goes. Also did about 300 pushups yesterday while studying.

12 mins on the bike with varying resistance

CHINS and BOR superset
10 CHINS each time
135 x 12
135 x 12
185 x 10
225 x 8

Deads
225 x 8
315 x 5
365 x 1
405 x 1
425 x failed
315 x 1 (overhand grip)

BB curls
95 x 10
115 x 5
125 x 4

Side bends on back extension machine (both sides)
10 unweighted
10 (40lb DB)
10 (60lb DB)
10 (80lb DB)

Should have the core done pretty good today, last time i did heavy weighted side bends it hurt to go around turns in the car.

 

[Standard]

Chest day

Thought i would attack the chest in a bit different manor today, did a very high volume workout for a change to my normal routine.

1.6 km (1 mile) run to warmup

Incline bench
95 x 15 warmup
95 x 15 warmup
135 x 15 warmup
185 x 8
205 x 5
155 x 10
155 x 10

Bench
135 x 15
185 x 10
155 x 10
135 x 15 30 sec rest from here on
135 x 12
135 x 10

DB Flys
40 x 12
40, 30, 22.5 x 10 drop set

French Press
75 x 10
75 x 10

Cable Flys (weight per stack)
55 x 20
65 x 15
65 x 12

 

[Standard]

Shoulder Day

Clean and Press
95 x 8 (done with front squat for warmup)
95 x 8 (done with front squat for warmup)
135 x 8
185 x 5
205 x 1
210 x 0 (cleaned the weight but poor press)

Strict OHP
135 x 8
135 x 8

Seated Dumbell Press
70 x 8
75 x 5
70 x 5
60 x 8
50 x 8

Shrugs (straps 405+)
225 x 15
405 x 10
495 x 6
225 x 30

Dips
BW x 15
BW x 10

Straps are about to break so i called it quits at 5 plates, going to be looking for some new ones that will hopefully last.