Crashcrew's PL training Journal

[crashcrew56]

I've decided to start this journal, to get some feedback from others on here, and to help me track my progress. I train in a mix of PL workouts and BB, my current split looks like this

Mon- Chest (bb workout)
Tues- Deadlifts (pl) and back (bb)
Wed- Arms (bb)
Thurs- off
Fri- Bench (pl)
Sat- Squats (pl) and legs (bb)
Sun- Off

on my bodybuilding workouts I usually keep my rep range from 8-12

On my monday bb chest workout, I usually flat bench, dumbell incline, cable flyes, and then sometimes dips or one of the hammer strength chest machines. I stick with lower volume, I only do one set to failure per exercise

Tues- I start off with a deadlift workouts and then move onto back exercises, this can vary from pulldowns, pullups, t-bar rows, rear delts, barbell rows, and dumbell rows. Usually I'll pick 3 of those exercises after a deadlift workout.

Wed-My arm workouts can really vary, I usually choose three or four exercises

Fri- It depends what's on the workout itinerary for bench, we usually train with a shirt on. Then after bench, I'll sometimes get a little tricep work in or some dips, and then a little rear delts.

Sat- Squat workouts also vary, we always squat with briefs on, but it we don't always wear a squat suit or knee wraps. After squats the workout can vary from different leg exercises

[crashcrew56]

Today I had my arm workout and finished it off with some cardio-

Tricep Extensions- 40lbs 12 reps, 40lbs 16 reps, 50lbs 12 reps, 60lbs 12 reps, 80lbs 12 reps, 110lbs 12 reps (to failure)

Alternating DB bicep curls- 30lbs 12 reps, 40lbs 10 reps, 55lbs 8 reps, 75lbs 6 reps (to failure)

Single Arm machine triceps extensions- 50lbs 12 reps, 60lbs 12 reps, 70lbs 12 reps

Hammer Strength preacher curls- 70lbs 12 reps, 90lbs 12 reps, 115lbs 12 reps (to failure)

Tricep extensions w/ rope- 40lbs 12 reps, 60lbs 12 reps, 70lbs 12 reps, 90lbs 12 reps (to failure)


Then I finish up with 30 min of incline walking for cardio

[robert da strongman]

good stuff!

[crashcrew56]

No lifting for me today, I did 30 min of incline walking first thing this morning

[SUMO]

I don't think anyone is lifting here today lol.
Good arm workout. I look forward to seeing your bench and squat workouts.

[crashcrew56]

I think bench we're going to benching with bands, and the squating with chains, not sure thoug, I kinda like the suprise when I show up to the gym on friday and saturday to see what we're going to do.

[crashcrew56]

We had a long one today:

Bench workout
Bench- 135x10, 225x4,
1 mini band 245x3 3board,
1 mb 275x3 3brd,
1.5mb 275x3 3brd,
2mb 275x3 3brd,
2.5mb 275x3 3brd

Dips w/ body weight 4 sets 30 reps

Long workout, we have a big group on fridays, though I did get to watch an 815 bench off a 3 board, we had a 5 man spot

[robert da strongman]

good benching

[crashcrew56]

Squat workout:

Squats- warmup 60lbs x10 150 x10
Briefs on:
260 x5
350 x3
460 x2
Kness wraps on
550 x2
Reverse bands on:
640 x1
690 x1
730 x1

Then 2 men pushing a chevy pickup up hill for approx 20-30 yards 3x

It's about 95 today

[robert da strongman]

who puked pushing the truck??

[crashcrew56]

almost, there was some dry heaving, and let me edit that one 6x pushing the truck

[crashcrew56]

Chest Workout:

Barbell flat bench: 135 12x, 185 12x, 225 10x, 275 6x, 315 3x, 365 1x (failed on attempt)
Barbell Incline bench: 135 12x, 185 12x, 225 12x
Hammer Strength Iso-lateral bench press: 70 (per side) 12x, 90 12x, 115 5x
Cable Flyes: 35lbs, 45lbs, 50lbs, 60lbs, 70lbs all 12x

I was a little weak today, I'm a little disapointed with the workout, I felt like sludge from the weekend and I didn't have a workout partner today. I can't be screwing around though 33 days before my first meet

[robert da strongman]

good training
i can agree the weekend took it out of me too.

[crashcrew56]

Deadlifts and Back workout:

Sumo deadlifts: 135 8x, 225 6x, Breifs on: 315 3x, 365 3x, 405 3x, 455 3x, 495 1x, 495 1x
Bodyweight pull-ups: 4set 12 reps
Bent over lateral raises: 15lbs 12x, 20lbs 12x, 25lbs 12x
Behind the head lat pulldowns: 90lbs 12x, 140lbs 12x, 140lbs 12x

[robert da strongman]

sweet training!

do you prefer sumo to conventional?