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PostPosted: Tue Jun 18, 2013 5:00 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
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Location: Pennsylvania
Front Squats and Deadlifts felt pretty easy yesterday. ... Meanwhile, I'm thinking of moving Bent-over Rows to Workout D (with Military Presses and Pull-ups) and Rear Delt Rows to Workout B (with Bench Presses and TGUs).


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PostPosted: Tue Jun 18, 2013 7:14 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
Workout A
Barbell Back Squat
Barbell High Pull

Workout B
Barbell Bench Press
Turkish Get-up
Rear Delt Row

Workout C
Barbell Front Squat
+
Barbell Deadlift
or
Romanian Deadlift
&
Barbell Hold (grip)

Workout D

BB Bent-over Row
BB Military Press
Overhand Pull-up

Week 1 = Mon-A(heavy), Wed-B, Fri-C
Week 2 = Mon-D(heavy), Wed-A, Fri-B
Week 3 = Mon-C(heavy), Wed-D, Fri-A
Week 4 = Mon-B(heavy), Wed-C, Fri-D
Repeat


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PostPosted: Tue Jun 18, 2013 7:16 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
Normally I do presses before pulls, however I think I can get away with doing barbell rows before military presses.


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PostPosted: Thu Jun 20, 2013 2:08 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
I changed my mind about training Bent-over Rows with Military Presses and Pull-ups. I'm going to go back to training Bent-over Rows with Bench Presses and TGUs, and Rear Delt Rows with Military Presses and Pull-ups. However, I am making one change. I'm going to perform Rear Delt Rows before Pull-ups in Workout D.


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PostPosted: Thu Jun 20, 2013 2:10 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
Workout A
Barbell Back Squat
Barbell High Pull

Workout B
Barbell Bench Press
Turkish Get-up
Bent-over Row

Workout C
Barbell Front Squat
+
Barbell Deadlift
or
Romanian Deadlift
&
Barbell Hold (grip)

Workout D

BB Military Press
Rear Delt Row
Overhand Pull-up

Week 1 = Mon-A(heavy), Wed-B, Fri-C
Week 2 = Mon-D(heavy), Wed-A, Fri-B
Week 3 = Mon-C(heavy), Wed-D, Fri-A
Week 4 = Mon-B(heavy), Wed-C, Fri-D
Repeat


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PostPosted: Thu Jun 27, 2013 4:49 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
I know I could have done more on RDLs today, but the heat and humidity really wiped me out.


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PostPosted: Wed Aug 21, 2013 5:49 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
I've been moving around a few exercises in my program lately.

Workout A
Barbell Back Squat
Deadlift or RDL
Barbell Hold(grip)*

Workout B
Barbell Bench Press
Bent-over Row
Overhand Pull-up

Workout C
Barbell Front Squat
Barbell High Pull
?

Workout D
BB Military Press
Turkish Get-up
Rear Delt Row

* Not on heavy days.

Week 1 = Mon-A (heavy), Wed-B (light), Fri-C (light)
Week 2 = Mon-D (heavy), Wed-A (light), Fri-B (light)
Week 3 = Mon-C (heavy), Wed-D (light), Fri-A (light)
Week 4 = Mon-B (heavy), Wed-C (light), Fri-D (light)
Repeat


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PostPosted: Fri Aug 23, 2013 6:35 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
I did some leg curls today for the first time in forever. They were surprisingly difficult.


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PostPosted: Mon Oct 21, 2013 7:01 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
Today, I did Good Mornings and Barbell Rack Pulls instead of Romanian Deadlifts and Barbell Holds. It was the first time I've ever done Rack Pulls and they felt surprisingly light. The Good Mornings were also pretty easy. I think I have a lot of room for improvement on both lifts.


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PostPosted: Sat Oct 26, 2013 8:16 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
I've decided to replace Romanian Deadlifts and Barbell Holds with Good Mornings and Barbell Rack Pulls.


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PostPosted: Wed Oct 30, 2013 5:06 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
I had to cut my workout short today, since my left quad started to knot up on my fourth set of Barbell Back Squats. ... Anyway, I'm pretty sure it was just a muscle cramp, not an actual injury, but I'm still pretty annoyed.

PS) Oddly, only the teardrop cramped up. The rest of my quad feels fine.


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PostPosted: Wed Apr 30, 2014 7:29 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
I did Barbell Box Squats today for the first time in a long time. I'm thinking of making them a regular part of my workout.


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PostPosted: Thu May 01, 2014 5:25 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
I've decided to try replacing Barbell Front Squats with Barbell Box Squats. For example, if I do Barbell Back Squats on a Monday, I'll do Barbell Box Squats (12" box) on Friday and Barbell Back Squats again the following Wednesday.


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PostPosted: Thu May 01, 2014 5:37 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4395
Location: Pennsylvania
Workout A
Barbell Back Squat
Barbell Deadlift OR Good Morning + Barbell Rack Pull

Workout B
Barbell Bench Press
Bent-over Row
Overhand Pull-up

Workout C
Barbell Box Squat
Barbell High Pull

Workout D
BB Military Press
Dumbbell Snatch
Rear Delt Row

Week 1 = Mon-A (heavy), Wed-B, Fri-C
Week 2 = Mon-D (heavy), Wed-A, Fri-B
Week 3 = Mon-C (heavy), Wed-D, Fri-A
Week 4 = Mon-B (heavy), Wed-c, Fri-D
Repeat


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