everyone has sticking points, in my opinion u should not address them unless there is a major weakness. Just get stronger.
I use to have a really bad lockout. ever since I just started locking out all my reps in training fully, it helped a lot.
Wednesday - Dec 8/2021 - 3B
HB Squat (Inzer sleeves and belt)
20x10
60x5
95x3
120x3
130x3 belt on
130x3
2ct strict Pause Bench Press
60x2
100x2
130x1
150x1 @ 8
142.5x3 @ 9-9.5
135x3
135x3
135x3 @ 8
Deadlift
60x3
100x1
130x1
150x1 belt on
160x1
Weighted Chins (POUNDS)
30x4
30x4
30x4
30x4 @ 9
Friday - Dec 10/2021 - 3C
HB Squat (Inzer sleeves and belt)
20x10
60x5
95x5
120x5
130x5 belt on
135x3
135x3
120x5
120x5
TNG Bench Press
60x4
100x2
130x1
150x1
166x1 @ 8
160x3 @ 9-9.5 - Slightly better then last session with same weight
150x3
150x3
150x3 @ 7-8
Busy today, so pushing other exercises to tomorrows workout.
Saturday - Dec 11/2021 - 3D
Sling Bench Press
60x4
100x2
130x1
150x1
177.5x1 @ 7.5
170x3 @ 8-8.5
165x3
165x3 @ 7-7.5
Close Grip Bench Press
136x5
136x5
136x5
136x5
136x5 @ 8
Weighted Chins
35x3
35x3
35x3 @ 8
Monday - Dec 13/2021 - D1
HB squat (inzer sleeves and belt)
20x10
60x5
95x4
120x3
120x3 belt on
120x3
120x3
Feet Up TNG Bench Press
60x6
100x10
105x10
110x10 @ 6
Rev band Chins
x10
x10
x10 @ 6-7
Wednesday - Dec 15/2021 - D2
600 Tempo Bench Press
20x5
60x2
100x5
100x5
100x5 @ 8
Deadlift
60x3
100x1
130x1
140x1 belt on
140x1
BB rows
60x10
60x10
60x10
1 Like
Friday - Dec 17/2021 - D3
HB Squat (inzer sleeves and belt)
20x10
60x5
85x5
110x5
115x5
117.5x5
122.5x3
TNG Bench Press
60x5
100x2
120x10
120x10
120x10 @ 6-7
Rev band Chins
x10
x10
x10
Monday Dec 20/2021 - 1A
Squat
20x10
60x5
100x5
122.5x5
belt on
135x4
135x4
135x4
137.5x4
137.5x4
Bench Press
60x4
100x2
140x1
160x1
145x5 @ 8
137.5x5
137.5x5
130x5
130x5
Press
64x6
64x6
64x6
64x6
64x6
BW Chins
10 sets of 6 reps @ 6-7
Wednesday Dec 22/2021 - 1B
2ct Strict Pause BP
60x3
100x2
130x1
144.5x1 @ 7-8
127x5 @ 8
120x5
120x5
115x5
115x5
Deadlift
60x3
100x1
130x1
belt on
145x1
155x1
BW Chins
x8
x8
x5
x5
x5
Friday Dec 24/2021 - 1C
Squat
20x10
60x5
100x5
122.5x5
belt on
135x5
135x5
137.5x4
137.5x4
137.5x4
137.5x4
TNG Bench Press
60x4
100x2
140x1
157.5x1 @ 6-7
141x5 @ 7
132.5x5
132.5x5
127.5x5
127.5x5
CG Bench Press
131x5
131x5
131x5
131x5
131x5 @ 6-7
BW Chins
6 sets of 5 reps
Saturday Dec 25/2021 - 1D
Shirt Bench Press (in Lbs) (max width Grip)
135x4
225x2
315x1
shirt on
315x3
365x3
365x5
385x3
365x5
No touches, about 1-2’’ away on my top set of 385.
Hammer curls (in Lbs)
35x5 sets of 10 reps
Ab wheel on knees
3x5
Monday Dec 27/2021 - 2A
Squat
20x10
60x5
100x5
122.5x5
130x4
142.5x3
142.5x3
142.5x3
142.5x3
142.5x3
Bench Press
60x3
100x2
140x1
165x1 @ 7-8
150x5 @ 8-8.5
142.5x5
142.5x5
135x5
135x5
Press
20x5
50x3
67x5x6 reps @ 8
BW Chins
5x7 reps @ 8
Wednesday Dec 29/2021 - 2B
2ct Strict BP
60x3
100x2
130x1
148.5x1
131x5 @ 8.5
125x5
125x5
120x5
120x5
Deadlift
60x3
100x1
130x1
145x1
belt on
155x1
165x1
Chins
15x4
15x4
15x4
15x4 @ 7-8
Friday Dec 31/2021 - 2C
Squat
20x10
60x5
100x5
125x5
belt on
135x5
137.5x5
137.5x5
137.5x5
145x1
TNG Bench Press
60x4
100x2
140x1
162.5x1 @ 7-8
146x5 @ 7.5
137.5x5
137.5x5
130x5
130x5
CG Bench Press
134.5x5sets of 5 reps @ 7
Chins
20x4
20x4
20x4
20x4 @ 8
Saturday Jan 1/2022 - 2D
Shirted bench Press
60x4
100x2
140x1
shirt on
165x5
170x5
180x3
190x1
Got a touch on the top set only. was nice and solid.
Monday Jan 3/2022 - 3A
Squat
20x10
60x5
100x5
125x5
belt on
135x5
142.5x4
142.5x4
142.5x4
142.5x4
150x1
Bench Press
60x3
100x2
140x1
170x1
155x5 @ 8.5
147.5x5
147.5x5
140x5
140x5
Press
20x4
50x3
70x6
70x6
70x6
70x6
70x6 @ 8-8.5
Chins (lbs)
25x3
25x3
25x3
25x3
25x3 @ 8.5
Block went as planned so far. sick ATM last few days.
Wednesday Jan 5/2022 - 3B
2ct Strict BP
60x4
100x2
130x1
152.5x1
135x5 @ 9
127.5x5
127.5x5
120x5
120x5
Deadlift
60x3
100x1
130x1
145x1
belt on
160x1
170x1
Chins BW
5x5
Friday Jan 7/2022 - 3C
Squat
20x10
60x5
100x5
125x5
belt on
135x4
135x4
135x4
140x4
145x1
TNG Bench Press
60x3
100x2
140x1
167.5x1 @ 8-9
151X5 @ 9.5
142.5x5
142.5x5
these were smoking hot up until this day, Pretty sure to much intensity in this block with the shirted bench Press, will have to adjust for next block
CG Bench Press
100x5
120x5
140x5 @ 8
Chins BW
5x5
cut back on volume for today and going to skip tommorrow bench shirt session. straight to deload, only a day early and some volume so not too bad. consider i also got the vid last week.
Monday Jan 10/2022 - 1D
Squat
20x10
60x5
95x5
120x4
belt on
125x3
125x3
125x3
Feet Up Bench Press TNG
20x6
60x3
100x2
105x10
110x10
115x10
100x12
Rev Band Chins
x8
x8
x8
x8
Wednesday Jan 12/2022 - 2D
Feet up BP 600 tempo
20x5
60x3
100x5
100x5
100x5
90x6
Deadlift
60x3
100x1
130x1
135x2
140x1
BB rows
65x10
65x10
65x10
65x10