4 Nov 24
Bench Press, load based
A. Floor Press
135x6
145 x5
155 x4
165 x3
170 x2
185 x1
B1. CG floor press 4x5 (1.5 reps) 135lbs
B2. BB Row 4x8 135lbs
C. Dip 3x8
D. Band pushdown 3x8
2 Likes
5 Nov 2024
Squat, load-based
A.Squat
135 x 6
185 x 5
205 x 4
225 x 3
235 x 2
245 x 1
This was my first time trying to squat low-bar, it definitely feels a lot better on my knees and I feel a fair bit stronger using this method. Done barefoot/no belt or sleeves and felt really good! I feel like 275 x 1 could’ve been possible but I don’t have spotter bars and there’s a hardwood floor where I train at home so didn’t want to push it.
B. Goblet cyclist squat 4x6 50lbs
C1. BW split squat 3x10/leg
C2. Heavy band pullapart 4x10
D. KB somersault squat 2x10, 1x6 24kg
Knees started bothering me on that last set so I called it a day
3 Likes
Low bar always feels like a dream to me. I’ve been forcing myself to squat high bar for a few years now, but low bar is just so natural. Glad to hear it worked well for you!
1 Like
Appreciate it man! Good on you for sticking with high bar for so long, I used to always squat that way because my high school rugby coach was also the Olympic weightlifting coach so that’s the way I learned, but I’m thinking I just might not be built properly to squat high bar, at least not all the time!
1 Like
No shame in some cycles one way and some the other. That’s how the old school guys would do it.
1 Like
6 Nov 2024
Shoulder Press, load based
I just had time for a very quick one today so cut down the volume a fair bit.
A1. Seated DB shoulder press 2x5 50lbs/hand
A2. Band pulldown 2x10
B1. Plate lateral raise 2x12, 10lbs plates
B2. Band pushdown 2x10
C. Fat grips hammer curl 1x12, 2x20lbs
3 Likes
8 Nov 2024
Deadlift, load-based
A. Deadlift
135x6
185x5
225x4
245x3
275x2
B. KB Jefferson curl 3x5 24kg
C. DB hip thrust 3x8, 2sec pause at peak 50lbs
D. DB shrug 4x10, 2sec pause at peak,
2x50lbs
E1. Band hamstring curl 2sec pause at peak 3x8
E2. DB hex holds and forearm levers in between hamstring curl sets
3 Likes
11 Nov 2024
Modified Push day
I got back from a night shift before doing this and wasn’t really feeling it so I stripped down the workout a little bit.
Tempo-contrast = reps 1,2,3,7,8,9 slow eccentric and concentric
Reps 4,5,6,10,11,12 fast/explosive reps
A. Goblet squat 3x12, 50lbs, Tempo-Contrast
B. Assisted Dip 3x12, Tempo-contrast
C1. Plate lateral raise 3x12, 5lbs/hand
C2. Band pushdown 3x12, both also Tempo-contrast
2 Likes
12 Nov 2024
Modified Pull
All sets done with Tempo-Contrast
A. DB RDL 3x12, 2x50lbs
B. Band hamstring curl 3x12
C. Band pulldown 3x12
D. Band straight arm pulldown 3x12
E. Band Row 3x12
F. Band pullapart 3x12
G. Band curl 3x12
3 Likes
14 Nov 2024
Modified Push
All reps Tempo contrast
A. DB drop squat 3x12 50lbs, first time trying this and I really like it, feels a bit more like using a hack squat machine to me
B. BW somersault squat 3x12
C. Dip 3x5 (not tempo reps just 5 sec. Eccentric)
D. Band fly 3x12
E. DB shoulder press 3x12 20lbs/hand
F. Plate lateral raise 3x12 5lbs
G. DB skullcrusher 3x12 20lbs
3 Likes
15 Nov 2024
Modified Pull
Cut down the volume again today because I had just finished a 15 hour workday
A1. DB hip thrust 3x12 50lbs
A2. Band pulldown 3x12
B1. Band pullapart 3x12
B2. DB hammer curl with fatgripz 3x12 2x20lbs
3 Likes
18 Nov 2024
Chest and triceps, volume
A. Floor press 5x8 135lbs
B. Assisted Dip 5x10
C. Band fly 5x20
D1. DB French press 5x10 20lbs
D2. Band pushdown 5x10
3 Likes
20 Nov 2024
Legs, volume
A. Squat
2x6 135lbs
3x6 185lbs
B. RDL 5x6 135lbs
C. BW split squat 5x10/leg
D. DB Goblet squat 5x10 50lbs
E1. Band hamstring curl 2x30
E2. BW somersault squat 2x10
E3. A couple different BW calves movements
3 Likes
21 Nov 2024
Back and biceps, volume
A. BB row 5x8 135lbs
B. Band pulldown 5x10
C. Band straight arm pulldown 5x12
D. Band high row 5x10
E. Fatgripz hammer curl 5x10 2x20lbs
F. Fatgripz BB curl 5x10 45lbs
3 Likes
22 Nov 2024
Shoulders and traps, volume
A1. Seated DB press 5x5 50lbs/hand
A2. Plate lateral 5x10 10lbs/hand
B1. DB shrug 5x12 50lbs/hand
B2. Heavy band pullapart 5x12
2 Likes
25 Nov 2024
Push, effort based
Myo-reps - after prescribed reps perform 2 rep micro sets every 15 seconds until failure.
Warmup DB Arnold press 2x10 20lbs/hands
A. Seated DB press, myo-reps
1x8+2+2+2+2+2, 50lbs/hand
B. Dip, myo-reps
1x8+2+2+2+2+2+2+2+2
Set of 8 was with bodyweight and all the sets of 2 were assisted. Actually the set of 8 is most bodyweight dips I’ve done in one go which was pretty cool, bodyweight is 215lbs today.
C. Plate lateral raise, myo-reps
2x 10+2+2+2+2+2, 10lbs/hand
D. Band fly/press combo set, myo-reps
2x10 fly + 15 press +2+2+2+2+2 (myo-reps we’re all back to band flys)
E. DB front raise, myo-reps
2x10+2+2+2+2, 20lbs/hand
2 Likes
26 Nov 2024
Pull, effort based
A. Band pulldown 2x10 warmup
1x8+2+2+2+2+2 myo-reps
B. Band high row 1x10 warmup
1x10+2+2+2+2+2 myo-reps
C. DB rear delt fly
2x10+15 swings/half reps
D. Band straight arm pulldown
2x10+2+2+2+2+2 myo-reps
E. DB shrug, 50lbs/hand
2x10 2 second pause at peak, 2 second eccentric, 2 second pause at bottom for deep stretch
2 Likes
28 Nov 2024
Legs, effort-based
A. Low bar squat
Warmup 2x10 bar
1x8+2+2+2+2+6 135lbs myo-reps
B. Close stance DB goblet squat
1x8+2+2+2+2+2+2 50lbs
C1. BW somersault squat 2x10
C2. Band hamstring curl 2x10
D. Couple different BW calf raises, band adductor and band crunches x 2 sets each
1 Like
29 Nov 2024
Arms, effort-based
A. CG floor press
1x5 135lbs warmup
1x8+2+2 myo-reps 135lbs
B. Underhand BB row
1x5 135lbs warmup
1x8+2+2 myo-reps 135lbs
C. DB French press
2x10 50lbs
D. DB curl
2x10 20lbs/hand
E1. Band pushdown 2x15
E2. KB hammer curl 2x10 24kg
E3. Wrist roller
3 Likes
2 Dec 2024
Squat, load based
A. Low bar squat
4x5 135lbs
155 x 5
185x 3
225 x 1
185 x 5
225 x 3
245 x 1
B. RFESS
2x5/leg bodyweight
1x5/leg 2x20lbs DB
1x5/leg 2x50lbs DB
C1. BW assisted sissy squat 4x10
C2. Heavy band pullapart 4x10
3 Likes