2/12
Deadlift:
135x5
225x3
315x3
375x5 Belt
At this point I had two employees come up to me and tell me I wasn’t allowed to deadlift. I told them bullshit because I do it all the time and to go talk to their boss. They come back ten minutes later and say that I have to deadlift in some other random area of the gym. By the time I unloaded, moved and reloaded the bar I’d taken too long between sets and couldn’t even budge 425. The other two sets I was supposed to do were 425x3 and 475x1+, since I would’ve had them easily had I not been interrupted I decided to do my assistance work as planned and move on to the next week instead of setting the weight back.
Single Leg Hamstring Curl:
37.5x10,10,10 These are getting easier on my right leg which is a good sign.
Pull ups:
BW(193ish)x10,8,6
2/16
Squat:
45x5,5
135x3
225x3
305x3
350x3
395x4 (10 lb PR)
DB Row:
120x12,12,12
Ring Pull Up:
BWx4,4,4,4,4
2/18
Bench:
45x5
135x3
185x3
215x3
250x3
280x4 (5 lb PR)
195x16 (1 rep pr)
Spoto Press:
185x6,5,6 (2nd set= roll of shame 
)
DB Incline Bench:
60x10,8,8
2/23
Squat:
45x5
135x3
225x3
285x5
330x5 Belt and Wraps
375x5 Belt and Wraps
Pull-ups:
BWx8,7,6
Well, had an old friend come in from out of town this weekend and things got interesting… Missed my deadlift workout from last week so I’ll either just tack my would be top set onto the end of this weeks workout or just work up to the top set on a separate session, we’ll see how it goes… Overall felt good today, reps were a little rough but weights felt light on the first couple reps. Only 10 lbs off of a PR so not bad and kind of expected it to be rough since I’m getting sick again T.T
2/24
Bench:
45x5,5,5
135x5
185x5
205x5
235x5
265x3
On my fourth rep at 265 I got cocky, didn’t take the weight seriously and let my form go to shit. I ended up popping something in my right pec near the shoulder. Gonna go see a doctor tomorrow to get it checked out, hopefully nothing serious…
3/7
Squat:
45x5,5
135x5,5
225x3 Beltless, 3 Belt
315x1 Belt
Bench:
45x5,5
135x5,5
185x5
205x3
Competition:
Weighed in at 193.1
Squat: (1.15x BW for AMRAP)
220x15
Bench: (1x BW for AMRAP)
195x6 Pec flared up again
Deadlift: (1.35x BW for AMRAP)
260x15
Push-Ups:
40
Pull-Ups:
10
Neat competition, everything was done back to back so pretty different between my usual ridiculous amount of time between sets lol Met some really great people though and had fun, back to work on Monday.
3/9
Squat:
45x5,5
135x3
225x3
315x3 Belt
350x3 Belt and Wraps
395x3 Belt and Wraps
Sore as shit from Saturday’s competition, still got my main reps in though and bar speed felt good on most reps even though the weight felt heavy. Did some band mobility/ assistance and called it a day.
3/11
Today was supposed to be my bench day but since I’m giving my pec some rest just did some face pulls and used a band to try and open up my shoulders and chest a bit. Not much to report
4/7
Squat:
45x5
135x5
225x3
315x3 Belt and Wraps
360x3 Belt and Wraps
405x3 Belt and Wraps (10 lb PR)
225x10 Belt
4/8
Bench:
45x10
135x5
185x5
225x3
250x3
285x2
225x6,6
185x7
4/20
Squat:
45x5
135x5
225x3
275x5 Belt and Wraps
315x5 Belt and Wraps
355x5 Belt and Wraps
Front Squat:
135x8
145x8,8
4/22
Bench:
45x10,10
135x5
185x5
195x5
225x5
250x5
Incline DB Bench:
75x8,7,5
High Row:
3x10@3 Plates
Band Face Pulls:
5x10@Thickest Band
4/23
Front Squat:
135x3
185x3,5,5
Leg Curl:
37.5x10
50x8,8
Pull-Ups:
BWx8,6,6
Back Extension:
135x5,5,5 w/ 3 sec pause at top
DB Row:
120x10,10,10
4/27
Squat:
45x5
135x5
225x3
315x5 Belt and Wraps
355x3 Belt and Wraps
405x3 Belt and Wraps
Front Squat:
145x8
150x8
155x8
Pull ups:
BWx8,8,6
High Row:
135x10,10,10
Face Pulls:
3x15
Hip mobility work and 3x5 on the Ab Wheel
Ab wheel kicked my ass, I’ll start throwing it in more often. 405 set was high as a fucking kite, needed at least another inch. Hips were stiff so it threw off how my depth felt, I’ll count it for this workout and post a video later. I’ll have to be more careful next workout.
4/29
Bench:
45x10
135x5
185x5
225x5
250x3
280x2 (1st w/ long pause)
DB Incline Bench:
70x8
80x8,7
Pull-Ups:
BWx8,7,5
Bent Over Row:
135x10
145x10,10
Finished up with some hip mobility work and 1.5 miles @ 3mph, 10% incline. Pausing that 280 rep was pretty awkward, gonna have to work on that a bit more before I start my peak.
4/30
Front Squats:
5x5@185
Zercher Squats:
135x8,8,8
Pull Downs:
137.5x12,12,10
Straight Arm Pull Downs:
50x12,12
62.5x10
Face Pulls:
50x15,15,15
Low Row:
13x12,12,12,12
BB Shrugs:
135x8
225x8
315x8
405x5
DB Shrugs:
45x12,12,15,15
Didn’t plan on doing this much but I ran into an old friend at the gym and tagged along with him. Gonna be sore as shit tomorrow T-T
Squat:
45x5
135x5
225x3
295x3 Belt and Wraps
345x3 Belt and Wraps
385x3 Belt and Wraps
Front Squat:
135x5
155x5,5
High Row:
135x10
160x10,10
Pull Ups:
BWx8,8,8
Finally hit 3x8 on pull ups! MESSED MY BACK UP on that 3rd rep @ 385, didn’t get air and folded in half in the hole. Still got the rep though, might check to see if my insurance covers a chiro…
Bench:
45x10
135x5
185x3 Paused
215x3 Paused
245x3 Paused
275x3
3-Sec Paused Bench:
225x5,4,2.95 (So close…)
Incline Bench:
70x10,8,5
Face Pulls:
37.5x15
40x15
47.5x15
Pull-Ups:
BWx8,8,8
Bent-Over Row:
135x8
155x8
185x8
6/16
Squat:
45x3
135x3
225x3 Belt
315x3 Belt and Wraps
365x1 Belt and Wraps
405x1 Belt and Wraps
Front Squat:
45x5
135x5
5x5@185
Squat:
45x5
135x5
225x3 Belt
315x1 Belt
365x1 Belt and Wraps
415x3 Belt and Wraps (10 lb PR)
Front Squat:
135x5
155x5
185x5
195x5
205x5
