Deadlift deload
125x5
205x5
285x5
325x5
45 degree hyper
bwx20
+25x10
bwx10
Ab work-
Jackknifes, 10, 8, 10
Bosu ball crunches, 10, 10, 10
Leg liftsx min
More direct ab work is in my future. i havnt been doing enough.
Bench Press-
45x12
135x6
185x5
225x5
240x5
260x10 10 pound PR
DB Rows
100x15,10,10,10,10
supersetted with
Bench
185x5x10
BBB template, trying it out to add some mass
BW was 199
Learned the butterfly today, might start adding in some swimming as forms of conditioning. Squats tomorrow.
bw was 199.1
Lax ball foam roll warmup
Back Squat
45x10
135x10
185x5
225x5
250x5
275x10 (possible free squat PR)
Front squat cleaned off floor
185x1
205x1
225x5
225x2x4
Leg press
180x10
270x10
360x10
450x10
540x10
630x10
720x8
Abs
Leg liftsx1.5mins
Jackknifes 2x10
bw 197.5
Incline Bench Press
45x12
135x6
155x5
185x5
210x9
Pullups
bw+30x3x10
DB Press
70x3x8
Ez bar curl
75x10
95x8
115x4
95x8
95x10
Side raises
30x3x8
Edit: Bw was 199.5
Deadlift
205x2x5
245x3
285x5
325x5
365x10, Tie PR back at it.
SLDL’s
245x2x8
245x4… nutcheck.
Decent session, cut it short.
Bw- 195…
Bench-
135x6
185x5
225x5
250x5
275x8 5 pound PR.
Not enough warmup though…
DB rows
100x10
100x12
100x2x15
100x10
Supersetted with
Bench
185x5x10
DB curls
50x8
50x2x6
Pushups, med grip
bwx10
bw+90x10
bw+135x6
BW was 197.8
Rotator Cuff Work
Foam roll and dynamic stretching
Cuban Press with upperbody stretching between sets.
45x3x10
L-Lateral raise, immediately after last set
22.5x10
Side Lying Dumbbell Abduction to 45°
20x2x10
Pitcher Raise
20x10
Squats tomorrow
Squat-
45x12
135x6
185x3
225x3
260x3
295x8 (15 lb pr)
Front Squat (1st rep cleaned from floor)
185x1
205x1
225x2x6
GHR
bwx2x8
abs-
Jackknife 3x10
Core, push up position
1 minute
(bosu ballx15)
1 minute.
Cut out alot of volume today because i feel like i’m getting sick.
Edit- Finally hit 200#, weighed in today at 200.4
Incline Bench
45x5
95x5
135x5
185x3
200x3
215x8
Close grip incline
185x2x5
185x8
Wide Chinups
bwx10
bwx2x8
Db press
75x6
75x8
75x5
Db curls (1 min rest periods)
50x8
47.5x6
45x8
Shoulder DB raises 1 min rest.
Side 35x6
front 32.5x8
side 30x8
front 30x8
side 30x8
Pullups
bwx2x10
shortened up rest periods today… a little down with a cough right now. deadlifting tomorrow.
Bw 200.1
Deadlift
125x5
205x5
285x5
315x3
360x3 (miss-load)
385x8
Left one in the tank this week, previous best was 390 for 8, so not terrible, but no PR
SLDL’s off 2" platform
285x2x6
Sumo
285x10
Shrugs
285x10 then hold for 15s.
Still sick, feeling a little beat up.
Spent all of sunday with some sort of flu/food poisoning shit… so elected not to lift monday and try to get as much back in terms of nutrients as i could.
Still decided to cut it really short today on account of not being able to eat.
Bench-
45x12
135x6
185x5
225x3
260x5
275x3
290x3 (goal would have been 6, but based on the way that the warmups went i decided to stop after 3)
CG BP
225x10
Going to make this a deload week sort of, and start another cycle next week.
Weight was 200.4, but i’ve been drinking as much water as possible
Squat-
45x12
135x6
185x3
225x1
275x5
295x3
315x3
GHR
bwx3x10
I’ll be hitting 3 on my last set all week, consider this week a deload, get back at it next week.
Next cycle training maxes
BP 310
SQ 330
DL 430
and i’ll be switching to CG incline
225 training max.
Incline Bench Press
45x12
135x6
185x3
200x5
215x3
230x6
DB Press
75x4x6
Supersetted w/
Neutral grip chins
bwx4x10
Front raises
37.5x3x8
Curls
52.5x4
50x6
Getting better. bw was 200.4
Deadlift
205x2x5
285x5
315x5
365x3
405x5
SLDLs off a 4" platform
245x3x10
still sick… figuring out what the plan is for next week.
Edit BW was 200.7
Training is looking pretty good, looks like youve been hitting some very good PR’s.
[quote]BlackLabel wrote:
Training is looking pretty good, looks like youve been hitting some very good PR’s. [/quote]
Thanks BlackLabel!
Given the next 10 days pre break (with no gym) some thought–
Monday
-Smolov bench 70% 6x6 + light shoulders
Tuesday
-Back work
Wednesday
-Smolov Bench 75% 7x5 + light shoulders
-Smolov Squat
Thursday
-Back work
Friday
-Smolov Bench 80% 8x4, light shoulders,
-Smolov Squat
Saturday
-Smolov Bench 85% 10x3
Sunday
-Smolov Squats
Monday
-Smolov Squats
Tuesday off
Wednesday
- Light Pulling
Thurs-Sunday - off
Then Restart 5/3/1
Bench press
(warmup)
135x10
185x5
225x1
(paused here on out)
245x6x6
The last 2 reps wernt paused for lack of a spotter on the final set.
DB press
60x6x6 limited rest periods.
Good workout, nice and quick too. Smolov makes you feel like a tank (when its not making you its bitch.)
Edit: Bw was 201.4
DB rows
100x3x15
Pitcher Raises
15x2x10
DB curls
45x10
Doing some light back work, bench and squat tomorrow.
BW was 202… its been rising.
Bench
(warmup)
45x12
135x6
185x3
225x1
260x3x5 (paused)
260x2x5 (last two reps on each set not paused, rest periods not long enough)
260x2x5 (paused)
Kinda rushed through the workout, still hit what i was supposed to in terms of 260x7x5, but missed out on some rep pausing because of less time.
squats in a bit…
Bw was 199;