Meet Prep With Basic Barbell Training

[ReconquistaBarbell]

Tuesday
12-03
Squat
395x3x3

Press
190x1
178x4x4

Deadlift
463x1

Block Pull
485x5

LTE
101x10

Bodyweight: 200.4
----------

Friday
12-06
Front Squat
300x3x3

Bench Press
315x 6 seconds isometric hold
271x4, 4, 3, 2, 3

Lat-Pulldown
170x10x3

Back Extension
45x10x3

Bodyweight: 199.7
----------

Monday
12-09
Squat
427x3

Press
190x1
180x2x5

Power Clean
216x3x3

Barbell Curl
92x10

Bodyweight: 198.8
----------

These last couple of weeks have been hectic, and it will only get "worse" from here I suppose. There's a small detail that I failed to mention: my wife's pregnant, and the baby is due in the next few days. I think I'll be able to keep training at least until Friday, but who knows... We're quite excited, she's healthy, still moving around and exercising, we expect only the best!

[Cole Gorton]

Good luck with the baby!

[ReconquistaBarbell]

Wednesday
12-11
Front Squat
308x3x3

Bench Press
317x 6 seconds isometric hold
273x3x5

Lat-Pulldown
172x10x3

Back Extension
45x12x3

Bodyweight: 198.8
----------

Friday
12-13
Squat
325x3x6

Press
211x1
180x4x4

Power Clean
231x1

Deadlift
463x1

Block Pull
495x5

Barbell Curl
95x10

LTE
104x10

Bodyweight: 199.1
----------

This was probably my last workout before my daughter gets born, went out of my way to lift some nice numbers. At the end of the workout I was feeling like I was about to get into a coma.

One note on my bodyweight: my heaviest bodyweight was around 205 lb. Now I'm eating about 500 kcal more than I was at my highest and nothing happens, it seems like the training is burning though everything.

[ReconquistaBarbell]

My baby girl was born on the 16th of December, she is beautiful and healthy, and when she's not sleeping or feeding (98% of the time), she keeps staring with her deep blue eyes. My wife is brave, strong and delivered after a long and hard labor, but she's also fine and recovering well.

I've been working out at my apartment building's gym. It has a few machines and cables, benches and a thin barbell I can load up to about 215 lb. I managed to workout three times in the last week, basically playing with the weights.

Sleep suffered the most, but it's been hard to keep my appetite, I already lost almost 5 lb. Tomorrow I might go to a real gym and get some squats and pulls done.

[Cole Gorton]

My baby girl was born on the 16th of December, she is beautiful and healthy, and when she's not sleeping or feeding (98% of the time), she keeps staring with her deep blue eyes. My wife is brave, strong and delivered after a long and hard labor, but she's also fine and recovering well.

I've been working out at my apartment building's gym. It has a few machines and cables, benches and a thin barbell I can load up to about 215 lb. I managed to workout three times in the last week, basically playing with the weights.

Sleep suffered the most, but it's been hard to keep my appetite, I already lost almost 5 lb. Tomorrow I might go to a real gym and get some squats and pulls done.

good stuff man. congrats

[ReconquistaBarbell]

good stuff man. congrats

Thanks man!

I'm back training in a real gym now!

Thursday
12-26
Squat
5's up to 330

Deadlift
5's up to 350

Bodyweight: 197.8
----------

Friday
12-27
Press
5's up to 155
163x3

Bench Press
5's up to 242
255x3

Chin-up
3x3

Bodyweight: 197.3
----------

Didn't squat for 13 days, oh, the soreness... Bodyweight is getting back up, but now is just fat.

[ReconquistaBarbell]

Monday
12-30
Press
158x3
163x3
165x3

Bench Press
242x5
247x5
250x5

Barbell Curl
10's up to 75

Bodyweight: 198.0
----------

Tuesday
12-31
Squat
350x5
375x3

Power Snatch
3's up to 135

Power Clean
3's up to 220

Deadlift
418x5

Chin-up
3x5

Bodyweight: 197.8
----------

Thursday
01-02
Bench Press
255x3
260x3
270x3

Press
155x5
157x5
160x5

LTE
10's up to 97

Bodyweight: 199.3
----------

Friday
01-03
Squat
375x5
395x3

Chin-up
3x6

Back Extension
3x10

Bodyweight: 199.5
----------

Did four workouts this week for logistical reasons, but I'll probably go back to MWF next week. My forearms got so sore from lowering the snatches and cleans that I couldn't pull anything over 135 withouth cramping on Friday...

I'll try to get back to my previous work-weights faster this time, that's why the volume is very low.

The alternating ascending 3's and 5's on the pressing movements is an ideia I got from the 70's big website a while ago, and the asceding 5's with a top triple is from Bill Starr's "madcow" program (I know he didn't call it that way, but that's how it became more popular).

[ReconquistaBarbell]

Monday
01-06
Press
161x3
165x3
170x3

Bench Press
242x5
249x5
253x5

Barbell Curl
10's up to 84

Bodyweight: 197.5
----------

Tuesday
01-07
Squat
350x5
375x5
395x5

Power Snatch
practice with light weights

Power Clean
3's up to 220

Deadlift
432x5

Chin-up
3x7

Bodyweight: 199.7
----------

Thursday
01-09
Bench Press
258x3
265x3
271x3

Press
155x5
160x5
161x5

LTE
10's up to 100

Bodyweight: 198.4
----------

Friday
01-10
Squat
350x5
385x5
405x3

Power Snatch
practice with light weights

Power Clean
220x2x4

Back Extension
3x12

Bodyweight: 198.4
----------

Ended up working out four times this week again. One day at a time.

[ReconquistaBarbell]

Monday
01-13
Press
161x3
167x3
172x3

Bench Press
242x5
250x5
255x5

Barbell Curl
10's up to 84

Bodyweight: 199.3
----------

Tuesday
01-14
Squat
350x5
385x5
405x4

Deadlift
440x5

Chin-up
3x8

Back Extension
3x15

Bodyweight: 199.3
----------

Thursday
01-16
Bench Press
260x3
265x3
273x3

Press
155x5
160x5
163x5

LTE
10's with light weight

Bodyweight: 197.5
----------

Friday
01-17
Squat
350x5
390x5
410x3
310x8

Power Clean
Four 1's between 198 and 225

Chin-Up
3x5

Decline Sit-Up
2x10

Bodyweight: 199.1
----------

My upper back and traps feel very fatigued, and my elbows started hurting a little last week. I believe it'll get fixed by next week.