Linedriver465 All Things Weightlifting

[linedriver465]

1/1 to 1/7: I was travelling to Arizona and had limited gym equipment (max: 50lb dbs) and a few machines, so I made do, but nothing of note to report/log

New Routine!!! (6 days per week, based on one major exercise per day, 1 overwarm single, 5x3 across, and 2 back off sets; accessory as I see fit)

1/8: Deadlift
135x 8, 3
185x4
225x4
275x4
315x3
365x3
405x2
455x1
475x1
425 x 5 sets x 3 reps
335 x 8, 6

BB Rows (from floor, bench grip)
135x8
155x8
175 x 3 sets x 8 reps (straps on two sets)

Pull-ups: bw x 12 wide grip, 11 neutral, 8 supinated

Curls w/ Fat Gripz: 60 x 12, 11, 10

Seated Reverse Pec Deck: 70 x 15, 14

Shoulder Health circuit: 2.5lb plates x 8

[linedriver465]

1/9: OHP

45 x 2 sets x 10
65x8
80x5
95x3
115x3
125x1
137.5x1
127.5 x 5 sets x 3 reps
115 x 7, 6

Floor Press (pause at bottom)
135x8
155x5
175x4
195 x 3 sets x 5 reps

Parallel Bar Dips: bw + 45 x 12, 11, 8

Seated BHTNP: 95 x 8, 7, 7

Kneeling ab Wheel: bw + 25 x 10, 10, 8

Reverse Grip Straight Bar Tricep Pushdown: 100x15

[LtL]

Nice work Nick. Deadlift looks as strong as ever.

[big_swede]

Good presses man!

[linedriver465]

Originally Posted by LtL

Nice work Nick. Deadlift looks as strong as ever.

Thanks Al - form felt solid but surprisingly, I pulled 445 for 5x3 before the broken toe incident :/. Although I think I was a few lbs heavier then.

Originally Posted by big_swede

Good presses man!

Thanks Swede - I'm looking forward to a 5x3 with 1pps on OHD
Shoulder, pec, and tricep DOMS is strong today lol

[BendtheBar]

Strong presses LD. Keep charging hard.

[linedriver465]

Originally Posted by BendtheBar

Strong presses LD. Keep charging hard.

Thanks Steve. I finally feel like I'm getting back in to the swing of things. I'm finally starting to add size which is a nice change of pace lol

[linedriver465]

1/10: Back Squat
GS
60x10
80x8

Back Squat
115x3
135x3
165x3
195x3
225x3
255x3
285x2
305x1
285 x 5 sets 3 reps
225 x 2 sets x 10 reps

GHRs: bw x 10, 7, 6, 6, 6

45 Degree Leg Press
4pps x 15
5pps x 10
5.5pps x 6

Calves: bw x 10/5 rep alternating each step x 20 steps (300 total reps)

[linedriver465]

1/11: Paused Bench Press
45 x 2 x 15
75x8
105x6
135x4
165x3
195x2
215x1
237.5x1
222.5 x 1 set x 3 reps
215 x 4 sets x 3 reps
195 x 7, 5

Seated DB OHD: 55 x 8, 8, 7

Seated Cable Low Row: 145 x 12, 12, 10

DB Incline Press
45x25
55x15,11

HLR: bw x 11, 9

Ab Wheel: bw x 10

Tri Pushdown
Rope: 90x15
V-bar: 130x11

Reverse BB Curl: 40x15

[linedriver465]

1/12: Power Clean/Front Squat
PC
75x3
95x4
115x3
135x3
155x3
175x2
195x1
205x1
180 x 5 sets x 3 reps

Front Squat
95x5
125x3
155x3
185x3
215x3
245x1
230 x 1 set x 3 reps
235 x 4 sets x 3 reps

Chest supported Row (plate loaded)
80x12
90x10
100x8

DB Blast Offs (with lateral movements): 40lbs x 3 sets x 5 reps

BB Curls w/ Fat GRipz: 60 x 3 sets x 12 reps

Reverse Pec Deck: 75 x 2 sets x 15 reps