Squat – 135x5, 165x5, 195x3, 260x3, 275x3, 290x13, 305x3, 315x3, 320x3, 325x3, 330x3
SS:
Dips – +80x8, +80x8,+80x7,+80x5, BWx15
BB Row – 175x6, 175x6,175x6,175x6,
SS:
Preacher curl – 70x7, 80x7, 85x7, 90x7, 80x7
1 arm standing tri ext – 30x8, 35x8, 40x8, 40x8, 40x7,
Hanging leg raise* --6,6,6,6
*first 2 sets still hurting my shoulder, 3rd set i figured out how to keep it from hurting, pulled myself up a few inches and did the leg raise from a “isometric pullup” form
Military press – 65x5, 75x5, 95x3, 110x5 , 125x3, 140x10, 145x3, 150x3, 155x3, 160x3
SS:
Flat DB Bench – 80x9, 80x10, 80x10, 80x10, 80x9
Semi pronated chinups – 8,9, 9, 9, 8
SS:
1 Leg Ham Curl – 70x6, 80x6, 90x6, 100x6
Leg press calf raise --, 500x12, 550x12 , 600x12, 650x12
Static Lunges – 135x6, 155x6, 175x6, 195x6
Semi pronated chinups – 9
Deadlift - 135x5, 155x5, 175x3, 195x5, 225x3, 250x8, 270x3, 290x3, 300x3, 310x3,320x3, 325x3 , 330x3*
*new pr
SS:
chain grip cable row --148x6, 170x6, 192x6, 192x6, 197x6,
seated calf raise – 160x12, 180x12, 190x12, 200x12, 210x10
SS:
DB incline bench – 80x9, 80x9, 80x10, 80x11
Hammer curl – 45x6, 45x6, 45x6, 45x8
Pullups – (wider than shoulder) 6, 6, 6, 6, 6, 6, 6, 4,5
bench --105x5, 135x5, 155x3, 185x5, 210x3, 235x6*, 245x1, 250x1, 255x1, 260x1, 265x1, 270x1**, 275x1 ***
*6th rep had a little help at my sticking point
**clean. new PR.
***spotter assisted through the sticking point
SS:
db standing ohp – 60x6, 60x6, 60x6, 60x6, 60x6
db deadlift – 80x6, 80x6, 80x6, 80x6, 80x8
SS:
rope cable upright row – 71.5x8, 77x8, 82.5x8, 88x8
reverse flies – 70x10, 80x10, 90x10, 100x10,
tricep pressdown --71x8, 82x8, 93x8, 104x8, 110x8
pullup test - 8
seated face pull – 55x12, 55x12, 55x12
Squat – 135x5, 165x5, 195x3, 240x5, 275x3, 305x12, 315x3, 325x3, 335x3, 345x3*, 225x3, 135x3
*new PR, form and depth were questionable, but I got it done.
Dips – +90x6, +90x6, +90x6, +90x6, +45x10
BB Row – 165x6, 165x6,165x6,165x6, 165x6
SS:
Preacher curl – 80x7, 80x7, 90x7, 80x7, 80x7
1 arm standing tri ext – 30x8, 35x8, 40x8, 45x8, 45x7,
Hanging leg raise --6,6,6,6
cable external rotations - 15x12,20x12, 25x12,
standing face pull – 30x12, 40x12, 50x12, 60x12
Military press – 65x5, 75x5, 85x3, 115x5 , 125x5, 135x10, 145x3, 150x3, 155x3, 160x3
SS:
Flat DB Bench – 85x10, 85x10, 85x10, 85x10, 85x9
Semi pronated chinups – 9, 9, 9, 9, 7, 6, 5
SS:
1 Leg Ham Curl – 70x6, 80x6, 90x6, 100x6
Leg press calf raise --, 540x12, 590x12 , 630x12, 630x12
Leg Press – 630x6, 630x6, 630x6,
Static Lunges – 135x6, 155x6, 175x6, 195x6
Deadlift - 135x5, 155x5, 175x3, 205x5, 225x5, 235x12, 255x3, 275x3, 300x3, 310x3,320x3, 330x3, 335x3
*new pr
SS:
chain grip cable row --153x6, 171x6, 197x6, 209x6, 209x6,
seated calf raise – 190x12, 190x12, 200x12, 205x12, 210x12
SS:
DB incline bench – 80x10, 80x10, 80x11, 80x11
Hammer curl – 45x6, 45x6, 45x6, 45x6
Pullups* – (wider than shoulder) 6, 6, 6, 6, 5, 4, 3
*extremely difficult as i gained 5 lbs on my vacation
bench --105x5, 135x5, 155x3, 190x5, 200x5, 215x9, 225x3, 235x3, 240x3, 245x3, 250x1, 255x1
SS:
db standing ohp – 60x6, 60x6, 60x6, 60x6, 60x6
db deadlift – 80x6, 80x6, 80x6, 80x6, 80x8
SS:
rope cable upright row – 79.7x8, 85, 90.5x8, 101.4
reverse flies – 70x10, 80x10, 90x10, 100x7–>1–>1–>1
tricep pressdown --77x8, 88x8, 93x8, 99x8, 104x8
seated face pull – 55x12, 60x12, 65x12
Squat – 135x5, 165x5, 195x3, 250x5, 265x5, 285x13, 305x3, 315x3, 325x3, 335x3, 345x3
Dips – bwx4, +45x4, +90x6, +90x6, +90x6, +90x6, +90x4, +45x10
BB Row – 175x6, 175x6,175x6,175x6, 135x10
SS:
Preacher curl – 80x7, 80x7, 85x7, 80x7, 75x9, 75x5
1 arm standing tri ext – 35x8, 40x8, 45x7, 45x8, 45x8
Hanging leg raise --6,6,6,6
Military press – 65x5, 75x5, 85x3, 120x3 , 130x3, 140x10, 145x3, 150x3, 155x2*, 135x3, 135x3
*fail
**will scale back the assistance sets next week onward for MP
SS:
Flat DB Bench – 80x11, 80x11, 80x10*, 80x9*
Semi pronated chinups – 9, 9, 9, 9, 7, 6, 5
*failed to reach 11th then 10th rep
SS:
1 Leg Ham Curl – 70x6, 80x6, 90x6, 100x6
Leg press calf raise --, 540x12, 590x12 , 640x12, 690x12
Leg Press – 540x6, 540x6, 540x6, 540x6
Static Lunges – 155x6, 175x6, 195x6, 215x6
Deadlift - 135x5, 155x5, 175x3, 225x3, 235x3, 245x12, 265x3, 285x3, 305x3, 315x3,325x3, 335x3, 340x3, 345x2
*new prs at 340 and 345
**intended to go for 345x3 but grip failed and i didnt want to blow past it. hopefully i can do 3 next week.
SS:
chain grip cable row --165x6, 187x6, 209x6, 209x6, 214x6,
seated calf raise – 195x12, , 205x12, 215x12, 220x12, 225x12
SS:
DB incline bench – 80x10, 80x11, 80x11, 80x10*
Hammer curl – 45x6, 45x6, 45x6, 45x8
*failed on 11th rep
Pullups – (wider than shoulder) 6, 6, 6, 6, 6, 6, 6, 6, 4
seated face pull – 60x12, 60x12, 60x12
Barbell Bench Press:
105 lb x 5 reps
135 lb x 5 reps
155 lb x 3 reps
205 lb x 3 reps
215 lb x 3 reps
225 lb x 8 reps
235 lb x 3 reps
245 lb x 3 reps
250 lb x 1 reps
255 lb x 1 reps
260 lb x 1 reps
265 lb x 1 reps*
*spotter helped a little
Romanian Dumbbell Deadlift:
85 lb x 6 reps
95 lb x 6 reps
95 lb x 6 reps
95 lb x 6 reps
Standing Dumbbell Shoulder Press:
55 lb x 6 reps
60 lb x 6 reps
65 lb x 6 reps
65 lb x 6 reps
Upright Cable Row:
65 lb x 6 reps
75 lb x 6 reps
85 lb x 6 reps
87.5 lb x 6 reps
87.5 lb x 6 reps
Reverse Flyes:
70 lb x 10 reps
80 lb x 10 reps
90 lb x 10 reps
80 lb x 10 reps
60 lb x 10 reps
60 lb x 10 reps
Triceps Pushdown:
60 lb x 10 reps
65 lb x 10 reps
75 lb x 10 reps
75 lb x 10 reps
75 lb x 10 reps
75 lb x 10 reps
Face Pull:
60 lb x 12 reps
60 lb x 12 reps
60 lb x 12 reps
Squat – 135x5, 165x5, 205x3, 265x3, 285x5, 300x13, 315x3, 325x3, 335x3, 345x3, 350x3*
*PR - i thought my depth was questionable but then 2 dudes separately came by and gave positive comments on my form
Dips – bwx4, +45x4, +90x6, +90x6, +90x6, +90x6, +90x6, +45x9, BWx10
BB Row – 175x6, 175x6,175x6,175x6, 175x9
SS:
Preacher curl – 80x7, 80x7, 80x7, 80x7
1 arm standing tri ext – 40x8, 45x7, 45x8, 45x8
Hanging leg raise --6,6,6,6
seated face pull – 60x12, 60x12, 60x12
Military press – 65x5, 75x5, 85x3, 115x5 , 130x3, 145x8, 145x3, 150x3,
SS:
Flat DB Bench – 80x10, 80x11, 80x11, 80x10
Semi pronated chinups – 9, 9, 9, 7, 6, 5, 5
*failed to reach 11th then 10th rep
SS:
1 Leg Ham Curl – 70x6, 80x6, 90x6, 100x6
Leg press calf raise --, 590x12 , 640x12, 690x12, 740x12*, 690x12
*too much, ROM was poor
Leg Press – 590x6, 640x6, 640x6, 640x6
Static Lunges – 155x6, 175x6, 195x6, 215x6
Deadlift - 135x5, 155x5, 185x3, 205x5, 230x3, 260x9, 280x3, 300x3, 315x3,325x3, 335x3, 340x1*, 345x1, 350x1, 355x1**
*grip started failing at 2nd rep so I decided to be conservative and switch to singles
**new pr
SS:
chain grip cable row --170x6, 192x6, 209x6, 214x6, 219x6,
seated calf raise – 190x12, 205x12, 215x12, 225x12, 230x12
SS:
DB incline bench – 80x10, 80x10, 80x10, 80x12
Hammer curl – 45x6, 45x6, 45x6, 50x8
Pullups – (wider than shoulder) 6, 6, 6, 6, 6, 6, 6, 6, 6
bench --105x5, 135x5, 155x3, 195x5, 220x3, 240x5, 240x1, 250x1, 260x1, 265x3, 270x1, 275x1*
*i did this for the negative, had a little help the whole way up
db deadlift – 80x6, 80x8, 80x8, 80x6, 80x10
db standing ohp – 55x6, 60x6, 65x6, 70x6
Kroc row – 70x10, 80x8, 80x10, 80x12
rope cable upright row – 66x6, 71.5x6, 77x6, 82.5,x6, 88x6, 93.5x6
tricep pressdown --77x8, 88x8, 93x8, 99x8, 104x8, 110x8*
*hilariously questionable form
seated face pull – 60x12, 60x12, 60x12
Squat – 135x5, 165x5, 200x3, 250x3, 285x5, 315x12*, 325x3, 335x3, 345x3, 350x1**
*was planning on doing 9, hammered through, regretted it later. i was feelign like crap the rest of the workout.
**was too out of it to get 2 more reps in
Dips – bwx6, +45x5, +90x6, +90x6, +90x6, +90x5, +90x4, +45x6, +45x6, BWx10 ,BWx10
*too exhausted from the squats to perform better unfortunately
BB Row – 175x6, 175x6,175x6,175x6, 175x8
SS:
Preacher curl – 80x7, 80x7, 80x7, 80x8, 80x8
1 arm standing tri ext – 35x8, 40x8, 40x8, 45x8, 45x8
Hanging leg raise --6,6,6,6
*i need to stop doing these. theyre fucking up my shoulder and preventing me from recovering. will replace with something else…
Isometric suitcase deadlift (i.e holding the bar and waiting) – 85x10, 65x25, 65x25, 70x20, 70x20
*did this on advice from a powerlifting friend as a means to improve grip strength for deadligting. right arm far weaker.
Military press – 65x5, 75x5, 85x3, 120x5 , 125x5, 135x9, 140x3, 145x3,
SS:
Flat DB Bench – 85x6, 95x6, 95x6, 95x9,
Semi pronated chinups – 6,6,6,6
SS:
1 Leg Ham Curl – 70x6, 80x6, 90x6, 100x6
Leg press calf raise --, 540x12 , 630x12, 680x12, 680x12
Leg Press --630x6, 630x6, 630x6, 630x6,
Static Lunges – 135x6, 185x6, 195x6, 205x6
Deadlift - 135x5, 165x5, 195x3, 220x5, 235x5, 250x12, 270x3, 300x3, 320x3,330x3, 340x3,345x3,
SS:
chain grip cable row --150x6, 180x6,195x6, 225x6, 225x6, 195x10
seated calf raise – 160x12, 180x12, 215x12, 225x12, 225x12
SS:
DB incline bench – 90x7, 90x8, 90x8, 90x9
Hammer curl – 45x6, 45x6, 45x6, 45x8
Pullups – (wider than shoulder) 6, 6, 6, 6, 6, 3
1 hand bar holds – 45x20s, 60x20s, 70x20s,
bench --105x5, 135x5, 155x3, 195x5, 205x5, 220x9*, 230x3, 240x3, 245x3, 255x1, 260x1
*9th rep with help
SS:
db deadlift – 90x6, 90x6, 90x6, 90x6, 90x6
db standing ohp – 50x6, 55x6, 60x6, 60x6
SS:
Kroc row – 90x6, 90x6, 90x6, 90x9
1 arm DB front raise – 25x6, 25x6, 25x6, 25x6
rope cable upright row – 120x6, 170x6, 180x6, 190x6
tricep pressdown --70x8, 80x8, 90x8, 100x8, 110x7–>80x5