WEDS JAN 02
DEFICIT DEADLIFTS
285x3
345x2x3
375x4x2
BENCH PRESS
160x5
195x4
225x2x3
255x3x2
240x2x3
225x4
195x6
160x8
5x10 DB fly @ 30
DEADLIFT
285x4
345x4
405x2x3
460x5x3
5x5 GM @ 225
Did the first set of deadlifts w/o a belt or straps and then belted up for the next 4.
FRI JAN 04
SQUAT
255x5
305x4
*belt
355x2x3
405x5x3
BENCH PRESS
175x5
210x4
240x5x3
5x10 DB fly @ 30
SQUAT
255x5
305x5
355x4x4
3x10 GHR situps
SAT JAN 05
5x5 press @ 140
6x4 incline press @ 195
5x8 dip @ 25
DEADLIFT TO KNEES
295x4
350x4
410x2x3
440x5x2
5x5 seated GM @ 165
This workout took longer than I expected. Played around with some sumo on the deadlifts.
MON JAN 07
SQUAT
255x5
305x4
*belt
355x2x3
405x5x3
BENCH PRESS
160x5
195x4
225x2x3
255x6x3
SQUAT
255x5
305x5
355x5x5
5x10 DB fly @ 30
3x10 GHR situps
My train to work was delay so I had to blitzkrieg through this workout. The 5x5 at the end was tough, I had to work after the squat bench squat combo so I took a 7hr break before I had time to get the accessories in.
WEDS JAN 09
DEADLIFT
295x4
350x4
410x2x3
475x5x3 (1st set hook grip no belt, 2-5 belt/straps)
BENCH
160x8
175x7
195x6
210x5
225x4
240x2x3
255x2x2
275x2x1
255x2x2
240x2x3
225x4
210x6
195x8
175x10
160x12
5x10 DB fly @ 30
DEADLIFT TO KNEES
295x4
350x4
410x5x4
5x5 GM (sitting) @ 165
The bench pyramid today was insane. It took around 90mins to get through the whole things. The deads to knees at the end were harder than I expected but all in all a solid day of work.
FRIDAY JAN 11
SQUAT
255x5
305x4
*belt
355x2x3
405x3x3
435x3x2
BENCH
160x5
195x4
225x2x3
255x6x3
5x10 DB fly @ 30
SQUAT
255x6
305x6
330x4x6
*break
5x6 ring dips
3x10 GHR situps
Long ass workout. I felt tired and beat up warming up for the squats but everything moved well. On the second set of doubles I got loose on the first rep and had to fight but outside of that one they all moved very workman-like. The 6s were surprisingly aweful. After that I had to work so I got the last of the accessory stuff done afterwards.
SAT JAN 12
DEFICIT DEADLIFT
295x4
350x2x3
385x4x3
BENCH
160x6
195x6
210x5x6
5x6 OH triceps press @ 115
BLOCK PULLS
350x4
410x2x4
475x2x4
*belt
500x4x4
5x5 GM @ 185
This workout took way longer than I anticipated. I think it might be the longest of the cycle (so far). There were so many deadlifts, my lats felt like they were trying to tear off the bone. Hands were also beat up despite using straps on most sets. Got lots of good work in however. Tried the OH tricep press as the program just called for “triceps” I don’t think I like it, next time I’ll do some DB extensions or something else. This concludes the highest volume week of my training leading into RUM6!
MON JAN 14
SQUAT
255x5
305x4
*belt
355x2x3
405x7x3
BENCH
160x5
195x4
225x2x3
255x2x3
275x3x2
255x2x3
*break
5x6 ring dips
5x10 DB fly @ 30
3x10 band ab pulldowns
WEDS JAN 16
DEFICIT DEADLIFT
295x3
350x2x3
410x4x2
BENCH
160x5
195x5
225x2x5
240x5x4
5x10 DB fly @ 30
DEADLIFT
295x4
350x4
410x2x3
475x3x3 (set 1 no belt/straps)
500x3x2 (set 1 no straps)
5x5 GM @ 205
FRI JAN 18
SQUAT
255x5
305x4
*belt
355x2x3
405x3x3
435x3x2
BENCH
160x5
195x4
225x2x3
255x6x3
SQUAT
285x4
330x3
375x5x3
*break
5x6 ring dip (weighted)
5x10 DB fly @ 30
5x10 GHR situps
SAT JAN 19
DEADLIFT TO KNEES
295x4
350x4
410x2x3
475x4x2
5x5 Behind the Neck Press
6x4 Incline Bench
DEADLIFT FROM BLOCKS
350x4
410x4
475x2x3
530x4x3
5x5 Seated GM
MON JAN 21
SQUAT
255x3
305x2x3
*belt
355x2x3
380x4x2
BENCH
160x3
195x3
225x2x3
240x4x2
4x8 DB fly @ 35
3x10 GHR situps
WEDS JAN 23
SQUAT
255x3
305x3
*belt
355x3
405x2x2
465x1
505xmiss
505x1
515xmiss
500xmiss
500x1
BENCH
160x3
195x3
225x2x3
255x2x2
295x1
305x1
315x1
DEADLIFT
295x3
350x3
410x2
*belt
475x1
525x1
555x1
585xmiss
585x1
600xmiss
565x1
A few more misses than I should have had. The squat I just need to remember how to squat for a heavy single again and get my bar placement right from the get go, I set the bar higher than I wanted on the first ew attempts. The bench felt pretty good. The deadlift is now slower off the floor but strong at lockout.
FRI JAN 25
SQUAT
255x3
305x3
*belt
355x2x3
405x6x2
BENCH
160x3
195x3
225x2x3
255x6x3
SQUAT
285x3
330x3
380x4x3
5x8 DB fly @ 35
5x5 seated GMs
SAT JAN 26
DEADLIFT TO KNEES
295x4
350x4
410x4x4
6x4 incline DB press @ 70s
5x6 ring dips (weighted)
DEADLIFT FROM BLOCKS
325x3
380x3
440x2x3
500x4x3
5x10 GHR situps
Left shoulder felt beat up during the first round of deads so I did the incline work with DBs just to play it safe. It was feeling much better for the block pulls.
MON JAN 28
SQUAT
253x3
309x3
*belt
353x2x3
408x3x3
429x2
441x2
429x2
BENCH
160x3
195x3
225x2x3
255x2x2
295x2x1
255x2x2
SQUAT
253x4
309x4
353x4x4
4x8 DB fly
3x10 band pulldown abs
Boss called in sick so I had to cover the noon class at work and didn’t have time to get my training in before hand. Went to the Anvil after work and got the training in. Took close to 4 hours to get everything done.
FRI FEB 01
DEADLIFT
295x3
350x3
410x2x3
*belt
440x3x3
475x2x2
500x2
BENCH
160x3
195x3
225x2x3
240x2x3
255x3x3
DEADLIFT TO KNEES
325x3
380x3
440x4x3
4x8 DB fly
5x5 GM
I got food poisoning on Weds when I was supposed to do this workout so I pushed it back a couple days. I wasn’t sure how I would feel so I dropped 5% off the top sets for the deadlift to make it more manageable. I actually felt really good so I bumped back up to the prescribed weights for the benches and deads to knees.
SAT FEB 02
SQUAT
286x3
309x3
*belt
353x2x3
408x5x3
BENCH
160x3
195x3
225x2x3
255x2x2
272x3x1
BENCH
275x3
330x3
380x4x2
5x10 DB fly
3x10 band ab pulldowns
SUN FEB 03
BENCH
160x3
210x3
240x5x3
5x4 ring dips (weighted, 25#)
DEADLIFT
295x3
350x3
410x2x3
475x6x2 (belt for sets 2-6)
5x5 seated GM @ 165
TUES FEB 05
BENCH
160x3
195x3
225x2x3
255x2x2
275x2x1
SQUAT
255x3
305x3
*belt
355x2x3
405x5x2
BENCH
175x3
210x3
240x4x2
4x8 DB fly @ 35
5x4 goodmorning @ 205