Squat - 1 x 2, 315
Squat - 1 x 1, 330
Squat - 3 x 5, 275
DL - 1 x 3, 365
DL - 2 x 3, 325
Leg Extension - 3 x 15-20, 85 x 20
Calf Raises - 3 x 10-15, 250 x 15
Really focused on a slow and controlled start to my squats and these felt way more stable throughout
I feel like I’m in the same spot I’ve been in with bench and DL previously where I was banging my head against the wall trying to find the last piece of the puzzle and then boom everything just clicked. It’s frustrating, but I know I’ll eventually get it.
Ascending Sets on Bench - 3 x 7, 180, 185, 192
Pull-ups - 3 x 10
Machine Rows - 3 x 15-20, 90 x 20
Incline DB Curls - 3 x 10-15, 25 x 15
DB Lateral Raises - 3 x 10-15, 25 x 15
DL - 1 x 1, 425
DL - 3 x 3, 375
SBS - 1 x 1, 295
SBS - 2 x 5, 245
Leg Press - 3 x 10, 280
Leg Curls - 3 x 10-15, 110 x 13
Calf Raises - 3 x 10-15, 260 x 15
Similar to bench adding another warmup set on DL is helping a bit with the top set
Backdown sets felt especially powerful
Still working on feet for SBS. I think tinkering with stance might help.
Lat Pullovers - 3 x 10-15, 40 x 15
Lat Pulldown - 3 x 10-15, 107.5 x 15
Seated Cable Row - 3 x 10-15, 125 x 15
Lateral Raises - 3 x 10-15, 27.5 x 15
Rear Delt Fly - 3 x 10-15, 105 x 15
Spider Curls - 3 x 10-15, 27.5 x 15
Bench - 1 x 3, 218
Bench - 3 x 4, 202
Assisted Dips - 3 x 10-15, 55 x 14
Tricep Pushdown - 3 x 10-15, 45 x 15
Hammer Curls - 3 x 10-15, 35 x 15
DB Lateral Raises - 3 x 10-15, 27.5 x 15
Have to work on getting my unrack more consistent from set to set but I’m doing a good job of working through it even if things aren’t perfect
Squat - 1 x 2, 325
Squat - 1 x 1, 340
Squat - 3 x 5, 285
DL - 1 x 3, 385
DL - 2 x 3, 340
Leg Extension - 3 x 15-20, 90 x 20
Calf Raises - 3 x 10-15, 260 x 15
Much better about the slow and controlled break on squats
Still a little funkiness at the bottom but felt like I was having less issues with power out of the hole compared to last week
Ascending Sets on Bench - 3 x 7, 185, 191, 197
Pull-ups - 3 x 11
Machine Rows - 3 x 15-20, 95 x 20
Incline DB Curls - 3 x 10-15, 27.5 x 15
DB Lateral Raises - 3 x 10-15, 27.5 x 15
Bench, 1 x 1, 245
Bench, 3 x 3, 221
Incline DB Press, 3 x 7-12, 70 x 12
DB Shoulder Press, 3 x 10-15, 40 x 15
Cable Upright Rows, 3 x 15-20, 100 x 20
Bench just didn’t feel where I wanted it to no matter what I did. The middle got a little sticky which is pretty unusual for me. Usually, bottom is my weak point.
Sleep has been lower than normal the past 3-4 days so it could also be related to that
Was surprised to hit 12 reps on incline. I knew I could do 70s but was only expecting 10.
DL - 1 x 1, 435
DL - 3 x 3, 385
SBS - 1 x 1, 305
SBS - 2 x 5, 245
Leg Press - 3 x 10, 290
Leg Curls - 3 x 10-15, 110 x 15
Calf Raises - 3 x 10-15, 265 x 15
Went into today with low expectations just because of overall fatigue but it was solid all around.
Lat Pullovers - 3 x 10-15, 42.5 x 15
Lat Pulldown - 3 x 10-15, 110 x 15
Seated Cable Row - 3 x 10-15, 127.5 x 15
Lateral Raises - 3 x 10-15, 30 x 15
Rear Delt Fly - 3 x 10-15, 110 x 15
Spider Curls - 3 x 10-15, 30 x 15
Bench - 1 x 3, 226
Bench - 3 x 4, 210
Assisted Dips - 3 x 10-15, 55 x 15
Tricep Pushdown - 3 x 10-15, 47.5 x 15
Hammer Curls - 3 x 10-15, 40 x 15
DB Lateral Raises - 3 x 10-15, 30 x 15
It’s weird how the rogue benches don’t all feel the same even though I’m pretty sure they are all the same model. Working at a different gym and had to go a little lower under the bar to feel 100%, but once I got it, everything popped nicely. May come back here on Saturday.
Squat - 1 x 2, 335
Squat - 1 x 1, 350
Squat - 3 x 5, 295
DL - 1 x 3, 395
DL - 2 x 3, 350
Leg Extension - 3 x 15-20, 95 x 20
Calf Raises - 3 x 10-15, 265 x 15
Best squats have ever felt this heavy. Easiest a 350 has felt. Great feedback from my coach last week that paid off today. Just a little more forward lean is all I needed!
Ascending Sets on Bench - 3 x 7, 190, 195, 202
Pull-ups - 3 x 12
Machine Rows - 3 x 15-20, 100 x 20
Incline DB Curls - 3 x 10-15, 30 x 15
DB Lateral Raises - 3 x 10-15, 30 x 15
202 x 7 is the most reps I’ve hit in the 200s
Really solid session all around and just happy with how the tweaks I’ve made are letting me feel my pecs way more during and after bench
Bench, 1 x 1, 255, 260(fail)
Bench, 3 x 3, 230 x 2
Incline DB Press, 3 x 7-12, 75 x 10
DB Shoulder Press, 3 x 10-15, 44 x 15
Cable Upright Rows, 3 x 15-20, 105 x 20
Weird feeling bench reared its ugly head today. I probably shouldn’t have attempted the 260 PR, but that’s how it goes sometimes. Failure is part of the process and I’m not any less confident that I’ll hit my 2024 goals.
75 x 10 incline PR after that so nice recovery to finish the session strong
DL - 1 x 1, 445
DL - 3 x 3, 395
SBS - 1 x 1, 315
SBS - 2 x 5, 265
Leg Press - 3 x 10, 300
Leg Curls - 3 x 10-15, 115 x 15
Calf Raises - 3 x 10-15, 275 x 15
DLs felt a little sticky today. I also noticed how my setup is forever unlike my coach’s which is pretty much just hip hinge, grab the bar, pull. . I’m definitely wasting time and energy there so I’ll work on finding my positioning quicker.
Lat Pullovers - 3 x 10-15, 45 x 15
Lat Pulldown - 3 x 10-15, 120 x 15
Seated Cable Row - 3 x 10-15, 140 x 15
Lateral Raises - 3 x 10-15, 35 x 15
Rear Delt Fly - 3 x 10-15, 120 x 15
Spider Curls - 3 x 10-15, 35 x 15
Squat - 1 x 2, 345
Squat - 1 x 1, 360
Squat - 3 x 5, 305
DL - 1 x 3, 404
DL - 2 x 3, 360
Leg Extension - 3 x 15-20, 100 x 20
Calf Raises - 3 x 10-15, 275 x 15
Another nice squat day. These are really coming together nicely! Top sets felt easier than expected.
Ascending Sets on Bench - 3 x 7, 195, 200, 207
Pull-ups - 3 x 13
Machine Rows - 3 x 15-20, 105 x 20
Incline DB Curls - 3 x 10-15, 35 x 15
DB Lateral Raises - 3 x 10-15, 35 x 15
Right shoulder is a little cranky but good timing as I head into the deload week. I’m surprisingly good mentally about not letting it stress me or worry about lost progress. Hopefully it doesn’t take more than a week or two to fully clear though
. I’m definitely wasting time and energy there so I’ll work on finding my positioning quicker.