MrMass91 training log

[MrMass91]

Monday 1/11/16
Speed bench--
95x10
Add small band
Barx10
135x8
225x8
240x8x3
Dumbbell press, neutral grip--
85x8
105x5
130x5
140x5
150x3x5
Dips-
BW+25x3x10/8/6
Standing straight bar curl--
135x10
145x8
150x6
Leg press calf raise--
410x5x20

 

[MrMass91]

Tuesday 1/12/16
Straight bar squats--
135x8
225x8
315x8
405x8
495x5
585x3x3
Deadlifts from floor--
135x8
225x8
315x8
405x8
495x5
550x3
610x2x3
Hatfield back raise--
135x12
185x12
225x12
Abs, strap crunch--
140x20
160x20
170x3x20
Leg curl--
190x15
200x2x15
Leg extension--
200x3x15

 

[MrMass91]

Thursday 1/14/16
Incline bench press--
135x8
225x8
275x5
295x3
315x3
320x3x3
Seated military press--
95x10
135x8
185x8
225x5
235x5
245x2x5
Barbell front raise--
60x12
70x4x12
Side lateral raise--
40x12
50x3x12
Rear delt flye--
50x4x12
...and some kind of curl for 80x4x12...maybe barbell preachers, # is about right.

 

[MrMass91]

Monday 1/18/16
Speed bench--
65x8
135x8
175x8
Add 10lb and 5lb chains
135x8
185x8
225x6x3
Add 15lb chain
225x3x3
JM press--
65x10
135x10
185x10
225x8
235x2x8
Pull ups W/band assist-- mixed grips and mixed reps, mostly 3's but I got them done.

 

[5.0]

Reading this in the morning is better than coffee, great work!

 

[MrMass91]

Wednesday 1/20/16
Safety squat bar squats--
155x8
245x8
315x8
355x6
405x5
445x5
495x3
515x3
The SSB weighs 65lbs itself and I think I was using it backwards in this workout...not exactly a bad thing just really, really sucked.
Front squats--
135x8
225x8
315x5

 

[MrMass91]

Tuesday 1/21/16
Incline bench press--
95x10
135x8
225x8
275x8
295x6
300x6
305x2x6
Military press--
135x10
185x8
225x5
255x3x5
Side dumbbell raise--
50x3x15
Rear delt raise--
55x3x15
Hammer curl--
85x5
90x2x5
95x5
Incline bench barbell front raise--watched Leroy Walker do these as a light assistance/rehab move. I like them, another way to hit the shoulders.
65x3x18

 

[MrMass91]

Monday 1/25/16
Speed bench W/medium bands--
95x10
135x8
Add bands--
Barx8
135x8
185x3
195x9x3
Dumbbell press, neutral grip--
85x12
115x10
135x8
150x3x5
Dips--
BW+25x3 sets 10,8,6
Standing barbell curls--
135x10
145x8
145x6
Decline sit-up--
25 reps

 

[MrMass91]

Wednesday 1/27/16
Straight bar squats--
135x8
225x8
315x8
405x5
495x5
555x3
595x2
615x1
635x1 (90%, did this one with wraps)
deadlifts from 3"-3-1/2" deficit--
135x8
225x8
315x8
405x8
455x8
Leg curl--
200x3x15
Leg press calf raise--
340x2x15

 

[MrMass91]

Thursday 1/28/16
Incline bench press--
95x16
135x10
185x8
225x8
275x8
325x4x3
Dumbbell military press--
65x12
85x10
105x4x8
Rear delt raise--
60x3x12
Barbell shrugs--
225x15
315x15
455x12
475x12

 

[MrMass91]

Friday 1/29/16
Seated tricep extension-- I like to do these with both hands on one dumbbell most the time
60x15
90x15
110x15
125x12
135x11
140x10
140x2x9
Hammer curl--
55x8
70x8
85x8
90x3x8
Dumbbell flat bench press--
70x2x20
70x25 (went for reps within 30 seconds)
Pull-ups--
4 total reps unassisted! Big deal for me at 370lbs lol
Then 2 negatives
Dumbbell preacher curls--
45x2x10
Standing strap crunch--
160x3x20

 

[MrMass91]

Sunday 1/31/16
Flat bench press--
135x10
225x2x8
315x8
350x3
Add 2-board
385x3
410x3
420x3x3
Speed squats with SSB--
155X3 W/small, medium, and large chains. They are tire chains off semi trucks, weigh around 10lb, 15lb, and 25lb each.
245x3
345x2
365x8x2
SSB squats W/O chains--
245x10
345x10
365x2x10

The more I read through the training history the more apparent it becomes that I really need more leg work. Even just a extra 4 sets of 8...I pay a lot more attention to my upper body volume and assistance than lower body and I know it's not helping.