Press
Warm ups
Bar 2x10
some band stretches
55x5
65x5
95x5
140x6
130x5
110 3x7
Deadlifts
Warm ups
Bar 3x10
135
1x10
2x5
225x5
305x5
345x5
390x5
Front squats
135x10
155x5
205x5 2 rep pr
185 3x5
135x10
BB shrugs
225 3x15
DB Rows
40x12
70x12
100 3x10
Did some curls with the 25 and 40 lb dumbbells then some BB curls with the bar and a 10lb plate on each side.
Today I used the not doing jack shit template
Squats
265x3
295x3
330x3
Bench day
Warmups
Bar 2x10
95x5
135x8
185x5
225x5
245x3
FSL
265X3 didn’t go for a rep PR I just decided to hit the prescribed reps then go up in weight
275x2
300x1 not tech a PR because I’ve hit this weight before but it’s been awhile. I also wish I had filmed it because it was an ugly rep.
235x3 1 second pause each rep
215x10
Overhead press
75 5x10
Dips 4x12 BW
Prowler pushes
did 1 with no weight down and back about 40 meters
5 down and back with 90lbs 2 were pushing the front.
Edit: One of the first times I’ve been able to push the prowler because there’s finally a clear driveway with no ice and snow
Press and deadlifts
Deadlifts
Bar 2x10
135x10
135x5
225x5
325x3
370x3
410x3
Press
Bar x5
55x5
65x5
95x3
120x3
130x3
145x3
DB rows
80x10
100 2x10
100 1x12
did some standing cable crunches , BB shrugs, and curls with DB and BB
Squat day.
Bar x 10
135x10
225x8
275x2
295x2
315x1
345x3
365x1 PR
315x3
280x10
Front squats
135 3x12
155x10
standing cable crunches
5x20 @ 50, 70, and 80 lbs
Bench
bar x 10
135x10
185x5
225x3
245x3
275x2
250x3
225x11
Overhead press
65x10
75x10
80x10
85x10
Seated cable rows
80x20
90x20
110x15
dips 4x15 BW
PRESS
Bar x10
65x5
75x5
95X5
135X2
150x2
140x3
135 2x5
Incline
Bar x 10
135x10
155x10
185 2x5
205x2
135x10
Seated DB press
25x10
35x10
40x10
60x5
DEADLIFTS
Bar x 10
135x10
225x5
275x2
315x1
345x5
390x3
430x5 PR started to go for the 6th rep but fuck that.
EDIT: did some prowler sprints, and a bunch of standing cable crunches.
430x5
This also is the final week in my 6 week training cycle instead of doing a de load after the 3 week. I used the FSL routine in beyond 5/3/1. All in all I feel pretty good asides from actually looking forward to my de load week for once. I hit rep PR’s in my squat 335x5 and in my 1rm 365. hit a tie PR with 300 for bench and a rep PR 430X5 in deadlifts so all in all it was a pretty good 6 weeks I also have my BW back up to 190 which is good and I’m going to try to get to 200 by the summer.
So deload week, not much to post I just did the reps and sets on bench , squat, and press. I skipped deadlifts and didn’t do anything else. But I do feel rested and ready to lift hard next week.
[quote]bdocksaints75 wrote:
Bench
275x2
225x11
[/quote]
quit getting strong
[quote]chobbs wrote:
[quote]bdocksaints75 wrote:
Bench
275x2
225x11
[/quote]
quit getting strong[/quote]
My goal by the end of the summer is to get 225 for 20 and 275 for a solid 5 or more which is think is a very attainable goal.
My goal by the end of the summer is to not commit suicide watching everyone get strong while I wake up looking like an ethiopian child
[quote]chobbs wrote:
My goal by the end of the summer is to not commit suicide watching everyone get strong while I wake up looking like an ethiopian child[/quote]
LOL as long as your making progress that’s all that matters.
Sick deads bro’ I’m feeling weak now!