Regarding Bench:
I have been pushing (hard) flat/incline DB pressing, plus OHP. Now, I’m putting that strength, back into regular benching.
Squat (near) max tonight…plus some Bi/Tri. pumping, just for fun.
Sunday; Squats plus.
SQ:
Worked up to-
2x1@ 225
1@ 275, 295, 315.
Called it there. Had 325 (sad) but this served my purpose tonight.
Hip thrusters:
5x10@ 185
Lying Tri. ext/ standing curls; super set w/easy bar.
10 each @ 55, 65.
3x10 each @ 80
Sweet pumps Bro.
So, starting over once again.
SQ: old max (meet) 380
Last night= 320
BE: Old= 280 (paused/gym)
Now= 255-260
DL: Old= 430
Now= 390
The ‘new’ are just right for planning purposes so, Onward and Upward.
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Tues., 9/11
Seated cable rows:
8x8@ 100
Inc. BE:
2x3@ 135, 155, 175
4x5@ 155
Flat DB press:
6@ 50, 50, 60
3x6@ 80’s
Pull ups:3,5, 3; not tonight.
V-bar pulldowns:
10@ 85, 100, 115
6@ 130, 145
4x4@ 160
Driving elbows down w/hard squeeze at bottom.
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Thurs., 9/13
Cable crunch: 2x20, 5x5
Seated hams: 6x8
Adduction: sets of 30, 20
SQ/ close:
2x6@ 135
3x6@ 185
3x6@ 225
Hack SQ; total weight listed.
50reps @ 45
6x8@ 225; 4 count down, blast up.
Drop set- 10@ 225, 135…20@ 45.
Rolling Tri. ect; trying something new.
10@ 15, 25, 35, 45.
Flat DB fly:
5x10@ 30’s
Seat calf: 5x10
Friday; some pulls.
DL/ 3" blocks:
2x3@ 225
2x3@ 275
2x3@ 315
1@ 365
5x1@ 385 (current max from floor).
RDL: 4x3@ 315
Band pull-through: 5x10, very hard.
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Sunday night: something like a box squat.
SQ/ parallel box:
2x1@ 275
2x1@ 315
Above parallel; in video.
1@ 365
1@ 405
1@ 425 (video)
Rolling Tris: 2x30
Seat cable rows: 2x30
Did the ‘sitting back’ part pretty well, until 405/425. Good to feel the weight at least.
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Tues/9/18.
BE: Up to Max @ 245
5x1@ 225
Rolling Tri’s: 4x15@ 40’s
Tri’s pressdowns: 1x50
Laterals and Arnold press: 3x15 each.
Abs: 5x10
Weds/9/19.
6" Block pulls:
Max @ 405
4x1@ 365
RDL to block: 4x3@ 315.
Box SQ @ parallel: 6x1@ 315
Thursday night: Quads and Abs; 10x10 for each, various stuff.
Friday/9/21.
Floor press:
Max@ 265
4x1@ 245
Inc. DB: 6x6@ 70’s
pushdowns: 1x50
V-bar pulldowns: 3x15
Laterals: 3x15
Starting a ‘simple’ Westside/Conjugate type program:
Max effort and Dynamic effort days, upper and lower body, every week.
4 training days a week.
Added volume for Quads/lower: added to main days, or separate day when needed.
Simple, straightforward.
Some strong squatting mate, well done
Thanks Luc. Just working my way to a ‘real’ box squat.
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Sunday: Max effort/ lower.
Working on Box SQ: getting wide, trying to stay in control.
2x3@ 225
2x1@ 275 and 315
3x1@ 365. Tried a few reps, but a little heavier than I should’ve been. Video coming later.
3x3@ 315
Pulls, 4" blocks, with thick, 2" band. Being creative with what I’ve got.
Mod Sumo:
2x3@ 225
2x1@ 275
1@ 315
3x1@ 365
Conv.:
1@ 225, 275, 315
5x1@ 365 (video)
3x3@ 315
Bent row; still on 4" blocks.
10x5@ 135; 10-20 sec. rest…all the way.
Box SQ @ 365
4" block pull @ 365 w/band.
Mon., 9/29.
Working around a crowded gym.
Seat hams: 4x10
Abduct: 2x30
Adduct: 2x20
Jumping between machines.
Leg ext.:
2x8
8x8 ascending sets; 30 secs. rest.
Incline BE: Up to
2x3@ 135
3@ 155, 175
2@ 185
5x3@ 135; ‘speed’ style
Rolling Tri’s: 4x15
Seated DB cleans: 3x20
Hammer strength seat rows: 2x50@ 135; various grips.
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Weds., DE-Lower.
Box SQ@ parallel: 10x2@ 185.
Bar was ‘jumping’ off my back; more weight next time.
Conv./ Sumo w/heavy band: 6x2 (each) @ 225.
Also, to light.
Hammer grip pulldowns:
6x6 up to 160.
Abduct: 3x20
Plate crunch: 3x15
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Friday, 9/28; ME- Upper.
Floor press:
1@ 225, 225, 45, 265…275. Not much of a grind here, for a 10lbs PR.
3x1@ 255
Flat DB press:
6@ 60, 70, 80, 90’s.
OHP: 3x10@ 65. Just flushing things out
Pressdowns- 3 grips: 2x30.
Seat rear delt swings: 2x20