tri set-- 2 sets of each
pec deck, 100x20, 120x20
db curl- 35x12, 35x15
1 arm pressdown 45x20, 45x20
70 situps
little bit of hypertrophy fun there at the end been a while so it was nice, happy with the pushpress volume cant wait to add 15-20# to that, and 20 to the bench, cg 275x5 would be siiick
alright today, so in the morning did a 25 minute circuit w my platoon, kinda sucked cause it had lots of legs n core and today i squat, o well. not much i can do about it eh
lunch time gym session
squat- 3x5, 345 10# highbar pr
RDL- 3x10, 225
front squat- 3x3, 265, thats the most ive ever front squatted for any reps
front squat back off- 1x10, 195
dropped the 5x5 to 3x5, and added in a little direct hamstring work, see how she goes. felt good and im real happy w my highbar progress. last tested 1rm was 405 when i had a 325x5x5. hopefully making my way to a 450 highbar
overall good workout, happy w the ohp, wasnt a pr but tied it with much better speed, and very happy w bench progression, ive always been a **** bencher
today! deadlift day
plan was a 3rm, but was just feelin it today
deadlift, 545x3, pr, 575x1 pr, 600x1 huuge pr!! that was my april meet goal
pause squat- 5x3 305 supposed to be 295 i misloaded
back ext- bw x25, 60x15, 60x15, bw x25
rear flyz- 3x25 15s
flutter kicks 2x100
huge huge dead pr, couldnt be happier, and the pause squats went very good as well!
squat- 3x5 355, so rough deload week going for sure. but this is a volume pr and almost a 5rep alltime, best is 365x5
RDL- 3x10 245. super easy
front squat- 1x3 275, thats a front squat pr, plan was 3x3 but i barely managed the first triple
leg curl- 2x20 7th hole
shrug- 2x20 245, 1x30 135
leg raises- 75
hip flexors are sore, same with where my lats tie in at the top? weird. definitely going to grind out this week and deload next week, then 8 hard weeks to the comp. assuming i can get off work
wednesday was a rest day but of course, good ol company wants to do a run. so 40 minutes later legs were sore as fuck and heavy, then we did 15 minutes of a bodyweight circuit
today upper b
ohp- plan 3x5, but couldnt make 175 on the bar so dropped to 165 and did a hard 5x5. lots of volume
pullup- 2x5 65, 2x10 25
cg pause bench- 2x3 275. missed the 3rd on both sets. fuck
db row- 3x20 55’s
db bench- 2x20 50s, to easy
curlz 2x10 40s
overall not great but not bad, i blame the ohp volume for the shit bench
high bar squats- 3x3 365
RDL- 3x10 275
front squat- 3x5- 185/195/205, light , focused on staying upright
leg curl- 2x20, 7th pin
shrugs- 2x20 255, 135x50
leg raise- x80
felt like a great workout, dropping squats to triples since ive done 5s for 4 months, and upped the weight on RDL. overall quite happy, want 400x3 by the april meet
