Alternating hard to explain roughly the following with light or heavy back work every day
Monday -off
Tuesday-deadlift heavy or to Max follow with squat and accessory
Wednesday squat High bar,bench and accessory
Thursday -squat variation heavy, Deadlift speed, accessory
Friday-high bar Squat, Bench variation and accessory
Saturday -heavy ish squat and accessory
Sunday - high bar Squat, bench variation and accessory
Kind of a shit session today. Couldn’t get any motivation to lift. Need to find some new movies to watch before I hit it. Did some squats and reverse band squat and some close grip machine rows and called it a day.
Squat
135x8, 225x8, 315x5, 405x2, 495x2
Reverse band squat
495x1, 545x1
Machine row
200x10, 220x10, 240x10.
These kinda movies may help lol.
Here we go…good thing that heavy lifting vids are my porn
Felt better going in today for some chest and back. Did some football bar bench, Slingshot, Db press, Barbell row, incline bench. Will be bumping the weight on football bar next time I do sets of 4 cause I keep hitting the top set and wanting 5 but it’s never there.
Football bar bench
145x4, 175x4, 205x4, 235x4, 265x4, 295x4
Slingshot all doubles
325,335,345,355,365,375,385,395
Db press
100s x20, 110s x15, 120s x9
Barbell row
135x8, 185x8, 235x8, 285x8
Incline bench
135x5, 185x5, 225x5, 265x5
How do you progress on your “program?” When do you know to up weight or reps or anything? I feel like I’d fall apart doing what you do, so I live vicariously through your log.
Where I’m at now I take what comes to me, any day could vary by quite a bit. I push the better days and push less on the rough days. But if I can consistently hit a weight for a certain amount of reps i can hit more weight the next time in my opinion. Aside from deadlift hitting 15-20lb prs and probably even 10 lb just isn’t going to happen. Unless I really start gaining weight then I’m sure it id see those gains again.
Should’ve had a massive rep pr on deadlift still managed a huge one ha ha. If you pull sumo you know positioning is everything.my third rep bounced to the left about 1-2 inches and I had to reposition my right foot throwing off the set. Weight was 675 for max reps best ever was 3 ( also have pulled 705x3) hit basically 5 but really should’ve been 6 the way it was moving. I can smell 800 its coming just as fast as 700 did. Belt is still one notch looser for now.
Deadlift
135x6, 245x6, 335x5, 445x3, 535x2, 605x1, 675x5
Squat
135x8, 225x8, 315x3, 415x2, 465x2, 505x2
Paused squat
415x3
Lawn mower row
95x10, 105x10, 115x10, 125x10
Split squats with 40s
Machine close grip row fast
220x10, 260x10
Warmed up with box squats, did some close grip bench, Barbell row, Db press, incline press, Pull-ups
Been rolling a ball on my back and can hit a spot that puts tension on my shoulder. Once I’m done it relieves a lot of the pain in my shoulder.
Box squat plus band slightly below parallel
Close grip bench
135x4, 165x4, 195x4, 225x4, 255x4, 285x4, 320x4, 335x2
Barbell row
135x8, 205x8, 255x8, 255x8
Db press
100s x10, 110s x10, 125s x12
Incline press
135x6, 155x6, 175x6, 195x6, 235x6
Pull-ups
3 sets of 15 normal grip
Wow. Those reps just FLEW up! I’m getting excited for your next milestone.
In for Rep PRs and 800
I’m seeing you roll a lawn mower into the gym, pick it up by the base and row it…
Going to be messing with my squat a bit over the next few months backing off the weight slightly trying to get a few more sets / reps in. High barred to start, but speed work on deads which moved fairly well considering the pull two days ago. Few sets of Pull-ups and some ghr
High bar Squat
135x8, 225x8, 315x3, 345x3, 375x3, 405x3, 435x3
Deadlift
245x6, 335x6, 445x3, 535x2, 625 for 6 singles about 40 seconds between each
Ghr 3 sets of 10
Pull-ups - somewhere around 8-10 sets of 10 Lost count
Did some light back work but was so hungry called it early so I could get some food.
Woke up feeling a cold coming on. Workout went well though. Football bar bench, Slingshot, Close grip machine rows focusing on getting some rom in. Barbell rows, Db press and was pretty tired after that
Football bar
145x4, 175x4, 205x4, 235x4, 265x4, 300x4
Slingshot
315x3, 335x3, 355x3, 375x3, 390x3
Close grip machine row
180x15,15,15
Barbell row
135x6, 185x6, 235x6, 285x6
Db press
100s x20,20,19
Felt pretty shitty all day. Didn’t drink enough water. Regardless i think I’ll be able to hit that big triple tomorrow. We’ll see
Shit day. Just didn’t have the strength today. Called out of work cause felt like shit. Gave the pull a shot anyway pulled a terrible single at 730. Going to stick to the plan and try for a double at 750 next week. Hopefully I’ll be feeling better by then.
It’s crazy how much water affects sessions. I can eat like ass and hit PRs, but if I have less than a gallon in a day of water, it feels like my head is going to explode and I move like shit. Really good pull with the 675 for 5. Im definitely in to see 800 go down next year.
Yea, it all kinds of hit me today. I still feel I’ll be ballparking 800 in late spring. Today just really kicked my moral down. Was killing it till I got sick. Was literally up at 1 am coughing and idk why I even went in.
Was in bed almost all day the last two days aside from a terrible deadlift session. Finally felt well enough to go to work today. Got out a bit later than id like but now I’m off till the 2nd. Only did some light squats and deadlift speed work and was pretty exhausted. Got my belt back to the correct holes. Speed work moved good just overall tired and out of breath. Squats I’m going to up the volume, I feel Ive been coming in and testing the squat rather than building it.
Squat
135x8, 225x8, 315x5, 365 for 4 sets of 6
Deadlift
245x6, 335x3, 445x3, 535x2, 625 for 6 singles about 40 seconds between sets.