Wednesday, Dec 13/2023
bench press warm up, 2x25 push ups
Bench Press
70x5
120x2
160x1
177.5x3
177.5x3
177.5x3
160x5
160x5
160x5
Incline Bench Press - lbs
300x3x3
265x3x5
Deadlift
120x2
140x2
140x2
150x2
150x2
150x2
Chins
x6
x6
x6
x6
Friday, Dec 15/2023
Bench press warm up, 2x25 push ups
SCG Bench Press
60x4
100x4
140x1
147.5x5
147.5x5
147.5x5
152.5x5
Spotto Bench Press
140x5
140x5
140x5
145x5
Chins
x6
x6
x5
x5
Sunday, Dec 17/2023
HB Squat - Sleeves
60x5
100x5
145x4
belt on
145x3
145x3
145x2
Chins
6 sets of 5 reps
Concentration curls - lbs
20x12
30x9
30x9
30x9
Monday, Dec 18/2023
Bench Press warm up, 3x25 push ups
Bench Press
70x5
120x2
160x1
175x1
192.5x1
180x3x3
160x3x5
Incline Bench press - lbs
135x5
225x2
275x1
305x3x3
265x3x5
T bar chest supported rows - lbs
140x4x5
JM Press - lbs
40x40
95x15
135x15
175x8
200x3x8
Tuesday, Dec 19/2023
HB Squat - Sleeves
60x5
100x5
145x4
belt on
150x3
150x4
150x4
157.5x1
Chins
5 sets of 5 reps
Strict curls
28x8
41x8
41x8
41x8
41x8
41x8
Wednesday, Dec 20/2023
Bench Press warm up, 3x25 push ups
SCG Bench Press - lbs
325x5x5
Spotto Bench Press - lbs
315x5x5
Deadlift
120x2
130x2
150x2
155x2
160x2
170x1
Chins
5 sets of 5 reps
Friday, Dec 22/2023
Bench Press warm up, 3x25 push ups
Bench Press
70x5
120x2
160x1
175x1
182.5x3x3
160x3x5
Incline Bench Press - lbs
135x5
225x3
275x3
295x3
315x3
That’s it for these, they make the shoulder feel like trash, I’ll switch it something else for next block.
Incline DB Bench press - lbs
100x5x5
Chins
x6
x6
x6
x7
End of block, somewhat happy. Competing bench on on March 16-17. Hoping to get 215.
Saturday, Dec 23/2023
HB Squat - Sleeves
70x5
100x5
145x4
belt on
150x4
150x4
155x2
155x2
T bar rows - lbs
45x5
90x5
145x5
145x5
145x5
145x5
JM Press - lbs
45x40
95x15
135x15
175x8
205x8
205x8
205x8
Preacher curls - lbs
50x10
70x8
70x8
70x8
Wednesday, Dec 27/2023
SCG TNG Bench Press - lbs
135x10
225x5x10
Smith Machine Incline Bench TNG - lbs
225x5x10
T bar Rows Chest supported - lbs
90x2x10
Lat pulldowns - lbs
150x3x10
Chins
x3
x3
x3
HB Squat - Sleeves
70x5
100x5
145x4
belt on
145x3x3
Deadlift
120x2
130x2
150x2
155x2
160x2
172.5x1
Friday, Saturday, Dec 30-31/2023
In no order.
Bench Press
100x1
100x1
120x1
120x1
140x1
140x1
140x1 - Trying out different grips
Chins
5set of 5 reps
T bar rows
90x3x12
Bench Press - lbs
225x2
315x1
365x1
365x1 - CG
HB Squat - sleeves
70x5
120x5
150x3
150x3
150x3
Monday, Jan 1/2024
Bench Press warm up, 3x25 push ups.
Bench Press
70x5
120x2
150x1
160x1
170x1
140x8
142.5x7
142.5x7
T bar Rows - lbs
90x10
95x10
100x10
100x10
DB OHP Seated - lbs
70x12
75x12
75x12
Triceps extensions - lbs - .5
100x15
120x15
140x15
150x15
150x15
Preacher curls BB - lbs
50x15
50x15
50x15
40x15
Tuesday, Jan 2/2024
HB Squat - Sleeves
70x5
120x2
belt on
150x2
160x2
140x6
140x6
140x6
Leg extensions
40x15
40x15
40x15
Pallof Press W=.5
23x15
23x15
23x15
Adductor side planks hold L and R sides
20 sec
25 sec
30 sec
Wednesday, Jan 3/2024
Bench warm up, 3x25 push ups.
Bench Press
152.5x3
152.5x3
152.5x3
152.5x3
Deadlift
120x2
belt on
170x2
175x2
180x2
170x2
lat pulldowns - lbs
140x12
140x12
150x12
SA cable rows - lbs
85x15
90x15
95x15
seated hamstring curls - lbs
75x15
75x15
Friday, Jan 5/2024
Bench Press warm up, 3x25 push ups
Bench Press
70x5
120x2
140x1
152.5x4
152.5x4
152.5x4
Incline Bench Press TNG
102.5x8
105x8
Machine Pec Flys
68x15
73x15
Triceps extensions
150x15
160x15
170x15
DB lateral raises - lbs
20x15
20x15
20x15
Strict curls - lbs
60x15
60x15
60x15
face pulls - lbs
90x20
100x20
Saturday, Jan 7/2024
HB Squat
70x5
120x2
147.5x4
belt on
147.5x4
147.5x4
Belt squat - lbs
140x8
150x8
Seated hamstring curls - lbs
75x15
75x15
75x15
Leg extensions
42.5x15
42.5x15
42.5x15
Ab roller from knees
x8
x8
Monday, Jan 8/2024
Bench Press warm up, 3x25 push ups
Bench Press
70x5
120x2
150x1
170x1
180x1
147.5x7
147.5x7
147.5x7
T bar chest supported rows - lbs
105x10
105x10
105x10
105x10
DB seated press overhead - lbs
75x12
75x12
75x12
Triceps extensions - lbs x .5
180x15
180x15
180x15
180x15
BB preacher curls
50x15
50x15
50x15
50x15
Tuesday, Jan 9/2024
HB Squat - Sleeves
70x5
120x2
150x1
165x2
142.5x6
142.5x6
142.5x6
Leg extensions
45x15
45x15
45x15
Pallof Press - lbs
50x20
50x20
Abductor side plank
35 sec
35 sec
35 sec
Wednesday, Jan 10/2024
Bench warm up, 3x25 push ups
Bench press
70x5
120x2
140x1
157.5x4x3
Deadlift
120x2
belt on
175x2
180x2
185x2
175x2
Lat pulldowns - lbs
150x12
150x12
150x12
SA cable rows - lbs
100x15
100x15
100x15
Seated hamstring curls - lbs
75x15
75x15
75x15
Friday, Jan 12/2024
Bench Press warm up, 3x25 push ups
Bench Press
70x5
120x2
140x1
160x4
160x4
160x4
Incline Bench Press TNG
70x5
110x8
110x8
Machine Pec Deck
75x15
77x15
Triceps extensions - lbsX.5
180x15
180x15
180x15
DB lateral raises - lbs
20x15
20x15
20x15
Strict curls - lbs
60x15
60x15
60x15
Face Pulls - lbsX.5
110x20
110x20
Sunday, Jan 14/2024
HB Squat - Sleeves
70x5
120x2
belt on
150x4
150x4
150x4
Belt Squat - lbs
130x8
130x8
Seated hamstring curls - lbs
75x3x15
Leg extensions
47.5x3x15
Ab Roller from knees
x8
x8
x8