DE bench
10 sets of three 105 pounds
125X5
125X5
floor press
warm up then
165X3
165X3
165X1
yates row
165X8
165X8
165X8
weighted wide grip pull ups
30X6
30X4
30X3
bradford press
95X6
95X6
95X6
tricep extension off floor
75X12
75X4
75X2
DE squat
low bar squat warm up then
165 poundsX12X2 (12 sets of 2) alternating shoulder width and slightly outside of shoulder width stances
190X5 shoulder width
190X5 outside of shoulder width
snatches
barX5
95X2
105X2
115X2
125X0
good mornings
135X5
155X5
180X5
180X5 unimportant, but must note that I felt INCREDIBLE tension in my hamstrings
180X5
zercher squat
115X5
145X5
160X5
175X5
185X5
185X5 rhomboids, lats, traps, upper erectors are all fried
stiff legged deadlifts
165X7
215X10
215X10
hanging leg raise
BWX8
bwX8
good training day, tried low bar today, and I liked it somewhat.
10X500 feet sprints on uneven dirt/rock terrain, massive hamstring DOMS today, other than that today was good.
You better start overhead pressing soon buddy…
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Bradford presses is a variation of overhead press, It emphasizes the lower portion of the overhead press.
barX5
65X5
95X5
105X5
115X5
125X5
135X3
145X3
155X3
165X3 five pound personal record
170X1
floor press
warm up then
165X2 the hell?
165X2
160X3 almost got fourth rep
bent over rows
155X6
190X8
190X8
190X5
ultra wide grip weighted pull ups
30X10
30X6
30X5
bradford presses
100X6
100X6
100X3
laying tricep extensions close grip super set with stand curls
65X8
80X4 each
80X3 each
80X1 extension 3 curl
sumo deadlifts ME
80X5
135X5
185X5
205X5
225X5
255X3
275X3
285X3
295X3
good mornings
115X5
135X5
155X5
185X5
185X5
zercher squats
115X5
135X5
165X5
190X5
190X
stiff legged deadlifts standing on 45 pound plates
135X7
170X8
220X8
220X5
suitcase deadlifts
95X10
95X10
DE bench 115X3 ten sets, four medium three close three illegal wide
130X5 normal
130X5 normal
close grip floor press
150X5
150X5
150X5
yates row over hand
135X8
170X8
170X8
170X8
ultra wide grip weighted pull ups
30X10
30X10
30X10
bradford press
105X5
105X3
105X3
laying close grip tricep extension and standing curl superset
65X8
80X10 each
80X2 exntesion 6 curl
80X0 extension 4 curl
Good training session, floor presses with normal grip was stalling so I switched grips. The benching was all very fast so I don’t think it is too heavy with the percentages I am using.
DE squat
175X2 for 12 sets wide stance low bar
205X5
good mornings
135X5
155X5
190X5
190X5 slight BAD pain in hamstrings
190X5
zercher squat
135X5
165X3
190X5
190X5
190X5
stiff legged deadlift off 45 pound plate
135x7
185X5
225X6
225X6
suit case deadlift
100X10 right side
100X10 left side
Got a few body parts irritated from accidents, left elbow irritated, both kneecaps also are extremely sensitive (horrible fall down stairs)
500X10 feet sprints on rock terrain, (different one) hamstrings feeling a bit tight from yesterday’s goodmornings. Knees are a little better, still hurt to get hit a certain way, probably just bruising.
Max Effort close grip bench press
barX5
70X5
95X5
110X5
125X5
135X5
145X3
155X1
165X1
175X1 five pound personal record, easy
180X1 some strain,
185X0 missed at the midrange
145X5
close grip floor press
155X5
155X3
155X3
bent over row
155X7
190X8
190X8
190X8
ultra wide weighted pull up
35X4
35X3
35X2
bradford press
105X6
105X6
105X3
tried to do some tricep and bicep stuff, but was too burnt out from everything else. Overall EXCELLENT day, I was surprised by the close grip max.
Max effort sumo deadlift
barX5
95X5
135X5
185X5
205X5
225X5
255X3
275X1
295X1
305X1 ten pound personal record, nearly lost grip
315X1 not entirely sure If I locked it out, but I think I did
shoulder width stance semi bent knee good mornings
135X5
165X5
195X5
195X5
195X5
zercher squat
135X5
165X3+2
195X5
195X5
195X5
suitcase deadlift
right side 110X10
left side 110X10
Back feels effed up, I think I have been going a little too heavy on the good mornings, perhaps take a video and see if there is any form issues.
De bench
125X3medium
125X3close
125X3wide
125X3medium
125X3close
125X3wide
125X3medium
125X3close
125X3wide
125Xmedium
140X5 medium
140X5
close grip floor press
155X5
155X5
155X4
yates row over hand
135X8
175X8
175X8
175X8 rest pause for 3 more
drop set
165X4
155X6
under hand 135X6
over hand 135X4
ultra wide weighted grip pull ups
35X7
35X5
35X3
mechanical drop set
wide grip 35X4
mediumX1
bradford press
110X6
110X4
110X2
floor close grip tricep extension behind head, medium grip curl superset
80X12, 12
80X7, 6
80X3, 1
good session, felt like throwing in some intensity methods for exercises that will soon be cycled out. Weighing in around 136-138 now for bodyweight.
DE squat
190X2X wide stance, low bar, powerlifting style twelve sets
215X5 oh god this was hard, quads, hamstrings, and hips were extremely exhausted by the time I got to these
clean pulls
185X5
205X5
215X5
215X5
zercher squats
135X5
185X2
205X5
205X3
205X5 oh god this one was tough
russian leg curl, assisted
bwX12
bwX12
bwX12
bwX3
suit case deadlift
110X5
110X5
I will be keeping my distance from stiff legged deadlifts and good mornings for one or two three week cycles to give my back a break from that.
sprints
1200 feetX4
500X1 all out, was an amazing sprint for me
It is cooling down where I live, and my asthma was acting up some, also had to stop short because of an intense stabbing feeling. Did some restorative stuff for soreness, and for my elbows that were irritated today.
Max effort bench day week one
slight incline close grip bench press
45X5
65X5
75X5
95X5
105X5
115X5
125X5
135X5
145X5
150X5 calling it here,
120X8
close grip floor press paused for two seconds
135X5
160X3
160X3
160X2
bent over row parallel with floor, snatch grip
135X5
155X6
165X6
165X6
165X6 god dangit, restrained back, not as bad as last time though
weighted extra wide neutral grip chin ups
15X8
15X8
15X8
bradford press
bar
95
115X4
115X4
115X4
lying close grip tricep extension off floor and bicep curl superset
80X12, 12
80X12, 12
80X7, 8
Max effort squat/deadlift day
ME #1 pin pulls
barX5
95X5
135X5
185X5
205X5
225X5
245X5
255X5
265X5
275X1 was very slow and moderately painful
russian leg curl assisted
bwX12
bwX12
bwX12
bwX8
front squats
135X5
185X3
225X2
clean pulls
135X5
185X5
220X3
220X3
suit case deadlift
warm up then
115X10 right
115X10 left
My back is still bothering me, just not as much as last time it was strained, or yesterday. It felt better after the “russian leg curls” which are also called a natural glute hamraise.
7X500 feet sprints
one unknown distance sprint (750 give or take a hundred feet) the lower back feels much better today.
dynamic effort bench
110X3 for ten sets alternating grip
130X5 medium
130X5 medium
repetition effort flat bench press medium grip
165X5 didn’t hit failure, likely could of gotten 7
165X3
165X6 oh god this was hard.
One arm T bar rows
115X6
125X6
125X6
125X6
125X6
wide grip weighted pull ups
65X7
65X3
kirk karwoski row two second hold at top and thumbless grip
135X15
135X15
135X15
lying close grip tricep extension and curl superset
65X8 each
90X3, 1
90X2, 1
90X0
My lower back is pretty much healed. I was surprised at what I could bench after the dynamic effort work (my triceps were already very fatigued)
DE squat
twelve sets of 170 pounds, wide stance low bar
200X5 wide stance
200X5
deficit conventional deadlift speed pulls
200X2
200X2
200X2
200X2
200X2
200X2
200X2
200X2
dimel deadlifts
135X20
155X20
russian leg curl assisted
bwX12
bwX12
bwX8
suit case deadlifts
125X10 left side
125X10 right side