Friday, November 9, 2012

Purposefully Primitive 3 Day Full-Body Split, Friday

-Pause Squat: 305x5, 315x4, 325x3, 340x2, 285x7, 285x7
*Probably one of the hardest squat routines I have done in a while. 2 second pause at the bottom or the "hole" of the squat takes every bit of momentum out of the squat and forces you to generate more power to finish. Bump 5lbs each set next week.

-Dumbbell Bench-Press: 85x5, 95x4, 105x3, 115x2, 75x7, 75x7
*Good weights however I think I can increase it. It was easier than I expected. Bump 10lbs per hand, per set.

-Conventional Deadlift: 355x5, 365x4, 385x3, 405x2, 455x1, 475x1
*Personal Record!!! New Deadlift max is 475! Absolutely stoked and will need to readjust my percentages next week.

-Standing Kettlebell Press: 50x5, 55x4, 70x3, 80x2, 45x7, 45x7
*Probably wasn't heavy enough to be effective. I might simply switch to dumbbells and do the Arnold Press...

-Standing Dumbbell Curl: 45x5, 55x4, 55x3, 55x2
*Forgot to do the last 2 back-off sets. I need to start slightly lighter and end possibly heavier. I might also turn this into a hammer curl instead.

-Standing Triceps Bar Extensions: 30x5, 70x4, 80x3, 90x1, 50x7, 50x7
*Start heavier, end lighter so that I do not miss reps but is still effective for growth. Also I only put the amount of weight added to the bar since I am unsure of the bar's actual weight.

*Overall workout is good, need to turn the biceps and triceps exercises into supersets to save time and remanage my rest timers to get a better effect.

Contine to Back-Off Week

After my Monday leg session I was sore, tired and feeling horrible so I decided to yet again spend this week mostly resting save for my swimming.

Monday: Swimming for 1 hour, 1200 yards
Tuesday: Swimming for 1 hour, 1400 yards
Wednesday: Swimming for 1 hour, 1800 yards
Thursday: Absolutely worn to the ground so I rested completely and ate a lot.
Friday: Going to try and get to the Y and swim. Probably keep it to about 1400 yards today.

Monday, November 5, 2012

Purposefully Primitive Legs Week 3

-Squat: 315x5, 325x5, 335x5, 345x5, 355x3, 355x2, 375x2, 390x1, 390x1
*Absolutely thrashed after this set scheme. Stick with it, bump 5lbs next week.

-Calf Raises: 225x5, 235x5, 245x5, 255x5, 265x5, 275x5, 285x5
*Easy enough, could start heavier. Bump 10lbs next week.

-Front Squats: 175x5, 185x5, 195x5, 205x5, 215x3, 215x2, 225x2, 235x2
*Again this was certainly a struggle, bump 5lbs next week.

-Hex-Bar Deadlifts/Squats: 175x5, 185x5, 195x5, 205x5, 215x5, 225x5, 235x5
*Too easy, should begin with 225. Bump next week.

*Attempted to do some lunges but legs were smoked. So I ended it there and resting up for my afternoon swim which my goal is 1200 meters.*