Week 9 - Day 3

Max Effort Push Day

Up at 5:30am and took 10g BCAA.

1. Push Press - Worked up to 135lbs

2. Floor Press - Worked up to 180lbs (fast and easy. Attempted 200lbs - FAIL. 200lbs felt ridiculous heavy.

3. Lateral Raise 3X15 with controlled movement.

4. Close Grip Bench Press - 3X8 (All fast, no grinding)

5. Tri Rope Pushdown - 4X20, another high reps nation.

6. Band Pushdown - 1XFailure.

Week 8 - Day 3 (Sunday Training)

Short update

1. Speed Box Squat - 6X2 with 250lbs

and then I went to play basketball.

I felt weak and slow actually. Couldn't jump as high, looked like last couple weeks of high reps training really drained me. Once I deload a bit, everything should be fine.

- Frustrated -

Got sick(fever) on Tuesday night and skipped Wednesday morning session. I got so frustrated when shit like this happens.

Woke up at 5:30 this morning (Thursday) and went to lift.

Deadlift - worked up at 290lbs only, didn't manage to break my PR. I am not going to blame I got sick, I am just weak.

Front Squat - 2X20 Someone was hogging the squat rack and he didn't want to share so I had no chance doing it.

Pull ups and Lat Pulldowns - Total 100reps

Felt like serious shit and time was tight so had to go home. I am thinking of repeating week 8 next week.

Week 8 - Day 1 (ME UPPER)

Maybe 4 hours sleep wasn't a very good idea, but I managed to get up at 5:30 feeling so fresh and thought I was gonna own it today...

Scoop of Jack3D, this shit is not working anymore so I am gonna stop taking it.
10g of BCAAs as usual.

1. Bench Press - worked up to 185lbs only, last week was 190lbs.
I failed at 190lbs without a spotter but I didn't get hurt.185lbs was actually a bit slow but I thought I could get 190lbs but NO.

2. Dropped to 60% and did 20reps, last time was 16reps.

3. Superset - Shoulders
a) Front Raise - 3X25
b) Lateral Raise - 3X25
c) Rear Delt Fly - 3X25
This superset was the most intense shit I had ever done and I was only using 2 6kg DBs. I had to rest in between sets and felt so wasted after the first superset and at the last superset, I nearly puked.

4. Tricep Pushdowns - 4X20 My energy level was close to zero but managed to finish it using a moderate weight.

5. Overhead Band Extension - No bands this morning so I switched to overhead DB extension and did 15 reps with a 17.5kg DB.

So damn tired after this morning training.......

Week 7 - Day 3 (Good Upper, Weak Lower)

Up at 5:45am, scoop of Jack3D and 10g BCAAs as usual.

Body obviously wasn't 100% (not even close to 70%) and seriously wanted to just go back to my bed but I didn't.

Arrived at gym at 6:20am, did a bit of rotator cuff warm up exercises, band pulls, single arm snatch, tons of foam rolling as well.

1. Barbell overhead press - Strict and Push 1RM.
Started with an empty bar and each set I added only 5lbs. Strict press worked up to 110lbs which was 10lbs more than last time doing it. For push press, I worked up to 135lbs (Bar speed got slow so I stopped there). If I really had to push it, I guess I could do another 10lbs but aim was to activate my muscles and not to overly fatigue it. This is the right thing to do.

Shoulders felt a lot stronger than before, I know it is still not considered as "strong" but I am slowly improving. This is all that matters.

2. Farmers Walks - Didn't use the heaviest DBs but used heavy enough. Grip strength needs some serious work.

3. Box Jump - Couldn't jump high this morning. 46" felt hard, barely got 48", miles away from 50". This usually happens when I have ME leg days on Wednesday. Glutes and hams usually need 4 days to 100% recover. But it should be fine as long as I pushed as hard as possible.

Note:
I feel tired all day long. 6 hours sleep obviously isn't enough for me but I have no choice so i can just hope my body will adjust itself. NEED to get some good rest during weekend

PWO - Creatine + Simple Carbs (Dextrose 75G) + Whey Protein (50g)

Week 7 - Day 2 Lower Body Day

Lower Body

Up at 5:25am, scoop of Jack3D and 10g BCAA

Training started at 6:00am

Static hip flexors stretch, some ankle jumps, jumping jacks, really short sprints.

1. Seated Box Jump - 6X2
First time doing seated, didn't use crazy height, jumped up to 44", doing everything step by step.

2. Explosive Box Squat - 270lbs to 280lbs 6X2
I was trying to lift as fast as I could, thinking of jumping movement for all lifts. Last rep was slow so had to stop.

3. Chest Supported Row -
I suck at this exercise, couldn't feel it, did 2 sets and decided to move on since time was tight.

4. Rear Delt Fly - 3X15 (10kg each side) as fast as possible

5. Single Leg Squat - 4X6
Used 17.5kg each side for the first 3 sets, last set I used 22kg each side. as fast as possible again.

6. Empty Bar Bicep Curl - 3X20 getting easy now.

Week 7 - Day 1 (Max Effort Upper Body)

Sleeping quality was so bad that I had like only 2 hours of sleep before training.
Woke up at 6am and took 2 scoops of Jack3D and like tons of BCAA pills.

Training started at 6:30am.

Rotator Cuff warm up, Band pulls, BW squats, Jumping Jacks

1. Bench Press - Ramp up from an empty bar, did like 10+ sets and worked up to 190lbs X 1 (Bar Speed wasn't fast enough, so I stopped there.)

2. Overhead Tri Extension - 17.5kg - 22.5kg 4X20

3. Rope Tri Pushdowns - 4 X 20 (heavy enough)

4. Band Pushdowns - Total 80 reps.

Gonna have another session at 9pm tonight.