Bench, 1 x 2 - 235 x 2
Bench, 3 x 3 at 93% of Set 1 - 220 x 3
Barbell OHP, 3 x 8 - 90 x 8
Weighted Dips, 3 x 5-10 - BW + 25 x 10
Weighted Dips, 3 x 10-15 - BW + 15 x 15
Cable Upright Row, 3 x 15-20 - 90 x 20
235 x 2 PR, a little quick off my chest, but more of a mental thing than a loss of strength. Just need to really trust myself.
It’s crazy how 220 feels ‘easy’ on bench now
Need to still go just a little deeper on dips. I have the strength to do it, just being mindful of where my body actually is at the bottom
DL - 1 x 2, 425
DL - 3 x 3, 90% of Set 1, 395
Safety Bar Squat - 1 x 1, 295
Safety Bar Squat - 2 x 6, 245
Hack Squat - 3 x 8, 270
Leg Curls - 3 x 15-20, 100 x 20
Calf Raises - 4 x 10 15-20, 255 x 20
DL positioning was a little hit or miss but I did a good job of being patient off the floor and not freaking out
SBS technique adjustments are feeling more and more automatic
Lat Pull Downs - 3 x 15, 120
Pull-ups - 3 x AMRAMP, 12
Machine Rows - 3 x 15, 125
DB Lateral Raises 1 3 x 15, 27.5
Face Pulls - 3 x 15, 47.5
Spider Curls - 3 x 15, 25
Bench - 1 x 4, 220
Bench - 3 x 4, 205
Chest Flies - 3 x 15, 110
Single Arm Tricep Pushdown - 3 x 15, 22.5
Cable Curls - 3 x 15, 35
DB Lateral Raises - 3 x 15, 30
One of those days I felt more fatigued than normal going in, but made it through with progress in my lifts.
I don’t know why I freak out at the 220 x 4, but I just rushed everything and at the end of the set, I knew I didn’t need to.
Squat, 1 x 3, 325
Squat, 1 x 3, 90% of Set 1, 310
Squat, 3 x 5, 295
Deficit DL, 1 x 3, 375
Deficit DL, 2 x 3, 345
Single Leg Extension, 3 x 10-15, 50 x 15
Calf Raises, 3 x 15, 265
Squats are continuing to get better. Just some clean up in and out of the hole, and I should be good. My feet especially are feeling more and more solid.
Bench, 1 x 2 - 240 x 2
Bench, 3 x 3 at 93% of Set 1 - 225 x 3
Barbell OHP, 3 x 8 - 95 x 8
Weighted Dips, 3 x 5-10 - BW + 30 x 10
Weighted Dips, 3 x 10-15 - BW + 20 x 15
Cable Upright Row, 3 x 15-20 - 95 x 20
240 x 2 PR and first time all working sets (of more than one rep) are at or above 225!
Technique has felt just a little bit off. Might be my leverages changing a little over the course of the cut (down around 7-8 lbs), or just an off day. We’ll see, but I think I know what to tinker with.
Looked a bit juicy, especially in my shoulders post-workout!
DL - 1 x 2, 435
DL - 3 x 3, 90% of Set 1, 405
Safety Bar Squat - 1 x 1, 305
Safety Bar Squat - 2 x 6, 255
Hack Squat - 3 x 8, 280
Leg Curls - 3 x 15-20, 105 x 20
Calf Raises - 4 x 10 15-20, 275 x 20
First time all DL working sets are at or above 405!
Solid steady progress elsewhere and now to just keep cleaning things up
Lat Pull Downs - 3 x 15, 125
Pull-ups - 3 x AMRAMP, 13
Machine Rows - 3 x 15, 130
DB Lateral Raises 1 3 x 15, 30
Face Pulls - 3 x 15, 50
Spider Curls - 3 x 15, 27.5
Bench - 1 x 4, 225 x 5
Bench - 3 x 4, 210
Chest Flies - 3 x 15, 115
Single Arm Tricep Pushdown - 3 x 15, 25
Cable Curls - 3 x 15, 37.5
DB Lateral Raises - 3 x 15, 35
225 x 5 fell way earlier than I anticipated based on how 225 x 3 an 220 x 4 felt earlier in the week/last week. On rep 4, the bar slowed a bit but I decided to just go for 5 reps and made it! If I had committed to 5 from the beginning instead of switching mid-set, it would have probably been a stronger 5th rep, but so happy to finally get this one, especially while on the cut!
Squat, 1 x 3, 335
Squat, 1 x 3, 90% of Set 1, 315
Squat, 3 x 5, 305
Deficit DL, 1 x 3, 385
Deficit DL, 2 x 3, 355
Single Leg Extension, 3 x 10-15, 55 x 15
Calf Raises, 3 x 15, 275
Just felt a bit all around fatigued and sluggish heading into the session and felt more wiped out than usual after
Squats are continuing to improve but still need to work on getting those new changes down
Bench, 1 x 1 - 225
Bench, 3 x 3 at 93% of Set 1 - 210
Barbell OHP, 3 x 8 - 85 x 8
Weighted Dips, 3 x 5-10 - BW + 27.5 x 10
Weighted Dips, 3 x 10-15 - BW + 17.5 x 15
Cable Upright Row, 3 x 15-20 - 90 x 20
DL - 1 x 2, 405
DL - 3 x 3, 90% of Set 1, 365
Safety Bar Squat - 1 x 1, 275
Safety Bar Squat - 2 x 6, 230
Hack Squat - 3 x 8, 250
Leg Curls - 3 x 15-20, 95 x 20
Calf Raises - 4 x 10 15-20, 255 x 20
In-line with past blocks, DLs always feel unusually heavy on my deload weeks. Nothing horrible, but they just don’t feel light in the way that bench and squat do.
Just a matter of being patient and trusting that I haven’t lost any strength. Otherwise, a good session
Lat Pull Downs - 3 x 15, 115
Pull-ups - 3 x AMRAMP, 11
Machine Rows - 3 x 15, 120
DB Lateral Raises 1 3 x 15, 27.5
Face Pulls - 3 x 15, 45
Spider Curls - 3 x 15, 22.5
For the lower intensity and volume got a pretty sick pump when I was done!
Bench - 1 x 4, 210 x 5
Bench - 3 x 4, 200
Chest Flies - 3 x 15, 105
Single Arm Tricep Pushdown - 3 x 15, 22.5
Cable Curls - 3 x 15, 35
DB Lateral Raises - 3 x 15, 30
Bench continues to feel ‘normal’.
Cut progress- down roughly 10 lbs since the beginning of the year!
DL - 1 x 1, 415
DL - 3 x 3, 365
SBS - 1 x 1, 285
SBS - 2 x 5, 235
Leg Press - 3 x 10, 270
Leg Curls - 3 x 10-15, 110 x 12
Calf Raises - 3 x 10-15, 250 x 15
Technique mainly feeling good. One cue to really pound into my head is to be more controlled and slow as I start my squats. This should go far in terms of fixing issues with my feet and balance at the bottom.
Lat Pullovers - 3 x 10-15, 37.5 x 15
Lat Pulldown - 3 x 10-15, 105 x 15
Seated Cable Row - 3 x 10-15, 122.5 x 15
Lateral Raises - 3 x 10-15, 25 x 15
Rear Delt Fly - 3 x 10-15, 100 x 15
Spider Curls - 3 x 10-15, 25 x 15
Love the lat pullovers and how targeted they are to my lats, probably feeling it even more than pull downs and when I do pull-ups
Pushing accessories a bit harder right out of the gate as well
Bench - 1 x 3, 210
Bench - 3 x 4, 190
Assisted Dips - 3 x 10-15, 55 x 12
Tricep Pushdown - 3 x 10-15, 42.5 x 15
Hammer Curls - 3 x 10-15, 30 x 15
DB Lateral Raises - 3 x 10-15, 25 x 15
Bench technique feeling great
Took dips really slow and controlled working on my ROM and big difference in how I felt in my chest and tris afte