Weds/7/13
Misc. circuit= 12x10
Rack pulls/ 3" below knee:
6x4/ 3x2/ 1@ 405, 435, 465
Deficit @ 2": 6@ 225, 275, 315, 315.
1 arm DB rows: 3x10@ 100
DB pullovers: 3x10@ 50.
Worked slow(er), so I could work hard= high(er) intensity/ low volume.
I’ll take it(er).
Thur/7/14
Warm-up circuit: 12x25
Incline BE:
6x6 going up/ 6@ 135, 155.
3x3@ 175
3x3@ 155
Decline (slight) DB’s:
6@ 50, 50, 60, 80’s.
6@ 90’s= failed on the 5th rep.
3x6@ 75’s
Hang leg raise: 2x25
Tri’s pushdowns: 3x15
Misc. band stuff during incline work.
4 days off for yard/painting/ceiling repair- back at it last night.
Tues/7/19
Misc. 12x20
Box SQ/parallel + 4":
6x3/ 6x1/ 1@ 365, 405, 435, 455= 1RM
Close stance/ low box: 6@ 225, 255, 275, 295
Seat hams: 2x25
Hang leg raise: 2x25
Thurs/7/21
Cable/Band warm-ups: 20x10= 1 giant circuit.
Hammer strength Incline:
2x15/ 6x6 going up/ 6x6@ 245.
Incline BE/ wide grip: 3x12@ 135/ 3x10@ 135.
Rolling Tri’s: 2x12@ 30, 35’s/ 2x10@ 40’s
Shrug machine: 25@ 135, 185
Pulldowns: 6x10
Hang leg raise: 3x10
Sun/7/24
Cable/band warms: 15x20
Speed Squats/ box:
12x2’s going up.
2@ 235, 45, 55, 265.
Box SQ/ same: 6@ 225/ 4x6@ 275.
Rev. hypers + BW squats: 2x20+20.
Dead hang leg raise+ pulldowns: 3x10+10
Tues/7/26
Warms: band stuff + bullshitting= 10+mins.
Hammer Inc. machine:
6x6 up/ 6@ 225, 245/ 4x6@ 255.
Rolling DB Tri’s: 2x15@ 25’s/ 15@30, 40, 40.
DB press + curls: 2x15+15/ 2x10+10
Seated wide rows: 2x25
Standing crunch: 8x8.
Thurs/7/28
Got a late start, and then serious lower-pumping action.
Lying hams: 2x 12, 10, 8, 20 rep drop to finish.
Squats/close stance: 2x10@ bar, 95/ 4x10@ 135. Low, slow, deep and painful.
Leg press+ calf: 5x15+ 15. Various stance.
Calf machine: 5x5 cluster @ very hard.
SQ/bodyweight: 1x 50.
Stretching, paused, constant tension…= a pleasant walk home.
Past 3 days off training.
Mon/8/1
Strangely busy on arrival.
Misc. cable and bands: 15x15, continuous.
All below, done with 60 sec. rests-
Seat leg press: 6x15
ADduct machine: same
ABduct: 6x15
Bodyweight SQ: same
Seat rows: 6x15.
Tues/8/2
Cable/band: 8x25
Floor press:
Speed sets 8x3, then 3x3 working up a bit.
1@ 225, 250, 265
4x6@ 225
Hammer super-incline machine: 15@ 95, 135, 155, 185
Rolling DB Tri’s: 7x8/ 1x20, all at 30 sec. rest.
Cable Abs: 8x8, 30 sec. rest.
Thurs/8/4
Seat leg press: 4x15
Seated calf: 4x15
Misc. band stuff mixed in: 8x20
Speed/box SQ, wide stance:
Warmups and working up= many sets.
3x2@ 315 (too much)
9x2@ 295…just right.
G.M.'s: 2x5@ 225/ 2x3@ 275
Seated leg press: 8x8@ stack.
Mon/8/8
Warms: 10x10.
Hammer BE machine: 2x15/ 2x12/ 4x6@ 185
Decline(slight) DB press: 8@ 30, 30, 50, 60/ 8@70’s + 10@ 45’s drop.
Hammer grip pulldowns: 3x8/ 3x8@130 + 10rep drop finish.
Overhead Tri’s machine: 3x15.
Seated press machine: 3x15
Tues/8/9
Warm-ups:
Band stuff: 4x25
Single leg/standing hams: 5x10 alternating
Leg extensions: 5x10, short rest
Swiss ball stuff: 4x25
DL/conventional from floor:
5x4/ 3x2/ 1@ 295, 345, 385, 405, 425= 1RM
4" block pulls: 2x6@ 385
Sumo speed pulls: 6x3@ 225
Big leg press: 5x15, big quad pumps.
Don’t recall, the last time I’ve pulled from the floor.
Thurs/8/11
Cable stuff: 8x10
Machine shoulder press: 8x8.
Floor press:
6x3 going up/ 3@ 225, 245, 260
4x4@ 225
Tri’s extension, from the safeties: 3x15@ 65.
Seat cable rows: 2x25
Rear delt machine: 2x25
Sweet upper pumps, Bro.
Mon/8/15
Warms:
Calf, leg press, ABduct, ADduct, back raise/Abs= 2x25 each.
Box SQ @ +4":
6x4 going up/ 4@ 275, 315, 335, 355
Close stance: 3x6@ 315.
Leg press machine: 2x25
Standing Abs: 2x25
Weds/8/17
Cables/bands circuit: 10x25
Hammer BE machine: 4x6/ 6x6@ 155
DB Incline: 6x12
Rear delt raise: 3x25
Seat v-rows: 8x8
Cable crunch: 4x15
Thurs/8/18
Warmed up with bands and barbell complex(ish) stuff.
Speed pulls: Many sets, working/warming up.
8x1@ 315, conventional
12x1@ 315, Sumo…
No bands today, just pulling very quick.
Big leg press: 2x8/ 6x8@ 550.
Rev. hypers: 3x20
Mon/8/22
Lower- 4x25
Seated Hams- 6x8
Paused SQ:
6x3/ 3@ 225, 275, 295/ 3x3@ 275
Good M’s: 4x12@ 135
Leg ext.: 3x20
Weds/8/24
Band and Cable: 6x20/ 4x15
OHP: 4x5
Push press: 6x3/ 3@ 135, 45, 155
Push/jerk: 3x1/ 2x1@ 95, 115, 135, 45, 55, 165.
Mid-incline DB’s: 2x12/ 8@ 30, 35, 45, 55, 65/ Drop set= 8@ 60+ 12@ 30’s
Pushdowns + standing crunch: 3x15 + 15
Last 6 days= no training.
Back at it tonight.
Go get it!