monday 3/13/2023
bench press with doubled micro bands
5x45
5x45+30bw
5x75+30bw
5x95+30bw
4x115+30bw
6x3x135+30bw
close grip bench with doubled micro bands
3x3x135+30bw
slingshot bench press
3x5x185
2x5x135
football bar row
5x8x155
single arm dumbbell row*
5x8x70
cable pushdown (straight bar)*
5x10x50
ab wheel
3x8xbw
notes
had to train later in the day today. its good to be flexible with schedule but I prefer training in the morning. bench has improved a lot in a couple weeks, you can see the speed has improved at this weight compared to last time. back work and hard abs
monday 3/20/2023
deadlift from mats
5x135
5x185
5x225
4x275
3x315
2x365
1x405
1x415
1x420
deficit deadlift
3x5x225
2x5x135
belt squat dumbbell RDL
3x10x120+90
reverse hyper
4x30sx120
notes
after a week of being too busy to lift Im back at the gym. hit 420 for a single. after that I said 420 blaze itā¦ I dont do drugs. felt the hardest point was off the floor so I did deficits again trying to accelerate through that sticking point. skipped abs.
1 Like
tuesday 3/21/2023
close grip bench press
5x45
5x75
5x105
4x135
3x165
2x185
1x190
1x195
close grip bench press with chains
9x2x135+20
barbell skull crusher
4x8x65
curl up*
3x5xbw
dumbbell fly*
3x10x60
cable face pull
5x20x50
ab wheel
4x8xbw
notes
building triceps today. gym opened up the garage door so I was nice and cool for the max effort bench. was a fierce bench day.
1 Like
wednesday 3/22/2023
SSB squat
5x45
5x95
5x135
5x185
4x225
3x275
1x315
1x325
1x330
3x2x275
good morning
3x5x235
2x5x135
reverse hyper
5x30sx145
cable pull through
4x10x70
standing band crunch
3x10xorange band
notes
went for 365 and missed the rep. I think it was that I didnt warm up with wraps enough before my max singles. if I worked up to it in wraps I probably would have gotten it. still working on it. hit 330 on ssb squat after that but the camera malfunctioned and wraps were falling off. hardcore day. a lot of footage is actually missing.
2 Likes
Hey man, nice to meet you! I really like your username, it sounds super cool!
2 Likes
thursday 3/23/2023
bench press with doubled micro bands
5x45
5x45+20bw
5x95+20bw
5x115+20bw
4x135+20bw
9x3x145+20bw
football bar pin press (close straight grip)
5x5x135
barbell row
4x8x165
lat pulldown (curl up grip)*
3x10x145
10x115
10x85
single arm dumbbell row*
3x8x70
8x50
8x30
ab wheel
3x10xbw
notes
speed bench day. bench is getting faster. worked down in weight on accessory exercises to cool down. I always do posterior work on bench days. was a good session.
1 Like
friday 3/24/2023
dynamic effort lower
rack pull with double red mini bands (below knee)
5x45+40bw
5x135+40bw
5x185+40bw
4x225+40bw
9x3x275+40bw
belt squat deadlift
5x5x185+140
reverse hyper
5x30sx140
standing cable crunch
4x15x70
notes
rack pulls for speed. felt kind of fast. did deadlift on the belt squat. I want to do a max deadlift on belt squat some day.
2 Likes
monday 3/27/2023
max effort upper
bench press with chains
5x45
5x45+30cw
5x95+30cw
5x115+30cw
4x135+30cw
3x155+30cw
2x165+30cw
1x175+30cw
1x185+30cw
1x195+30cw
floor press with chains
5x5x135+40cw
football bar row (close straight grip)
4x8x155
curl up
4x5xbw
cable face pull
5x20x50
seated band reverse crunch
3x20xorange band
notes
bench is going up for all the work Ive been dedicating to bench. just a month ago I was doing singles with 135 and before that was lifting light for technique. finished with some floor press and football bar rows.
1 Like
tuesday 3/28/2023
max effort lower
SSB squat
3x5x45
5x135
5x185
4x225
3x255
2x275
2x295
1x315
1x325
1x335
SSB box squat with chains
5x5x225+40cw
good morning
4x8x135
reverse hyper
5x30sx155
standing cable crunch
3x20x80
notes
another max effort day. warmed up in wraps this time as opposed to last. the squats felt much better than last time. the weight made sense. easy squats.
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wednesday 3/29/2023
max effort upper
floor press
5x45
5x95
5x135
4x175
3x185
2x190
1x195
1x200
1x205
floor press with chains
5x5x145+40cw
barbell row
4x8x155
lat pulldown (curl up grip)*
4x10x145
dumbell fly*
4x10x70
ab wheel
3x10xbw
notes
worked up to a max single floor press. messed up the video so theres no footage of the third attempt but I got it. gym was packed again since Im working out later in the day.
1 Like
thursday 3/30/2023
dynamic effort lower
rack pull with doubled red mini band (below knee)
5x45
5x45+40bw
5x135+40bw
5x185+40bw
4x225+40bw
4x255+40bw
9x3x280+40bw
chair deadlift
5x5x225
belt squat dumbbell RDL
4x8x140+140
reverse hyper
5x30sx155
notes
less accessory work than usual. skipped abs.
1 Like
friday 3/31/2023
dynamic effort upper
bench press with chains
5x45
5x45+40cw
5x95+40cw
5x115+40cw
4x135+40cw
9x3x155+30cw
football bar pin press (close straight grip)
3x5x155
2x5x135
barbell skull crusher
4x10x65
cable tricep pushdown (straight bar)*
5x10x50
hammer curl*
5x10x60
ab wheel
3x10xbw
notes
camera malfunctioned so there are only five working sets in the video, but I swear I did nine! had to drop some chain weight for my working sets.
2 Likes
monday 4/3/2023
dynamic effort lower
front squat with doubled micro bands
5x45
5x45+40bw
5x95+40bw
4x115+40bw
9x3x135+40bw
box squat (wide stance)
5x5x185
good morning
4x8x135
reverse hyper
5x30sx155
glute ham raise
3x8xbw
laying leg lift
4x10xbw
notes
I want a strong front squat. I used to front squat a lot in training. wide stance box squat felt strong, could really feel it building my hamstrings. good morning to cool down. reverse hyper and ghr for accessory. leg lifts for abs.
1 Like
tuesday 4/4/2023
repetition effort upper
dumbbell floor press
20x40
20x70
3x20x100
2x20x80
dumbbell overhead press
5x10x50
lat pulldown (curl up grip)*
3x20x105
cable tricep pushdown (straight bar)*
3x20x40
hanging leg raise
3x15xbw
notes
repetition effort day is for getting high rep work and can be used as a deload day in the training week. my favorite rep scheme is twenty reps because five sets is one hundred total reps. no barbell work, no video.
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wednesday 4/5/2023
max effort lower
deadlift from mats
5x45
5x135
5x225
4x275
4x315
3x365
2x385
1x405
1x420
1x425
chair deadlift
2x5x245
5x225
2x5x135
reverse hyper
5x30sx155
glute ham raise
3x8xbw
standing cable crunch
3x15x80
notes
deadlift felt good. was faster than last time especially been working on the lockout. also did five more pounds on my third attempt.
1 Like
thursday 4/6/2023
max effort upper
close grip bench press with doubled micro bands
5x45
5x45+30bw
5x95+30bw
4x115+30bw
3x135+30bw
2x155+30bw
1x165+30bw
1x175+30bw
floor press with chains
5x5x135+40cw
barbell row
4x8x155
laying dumbbell tricep extension
4x15x40
cable face pull
5x20x45
ab wheel
4x12xbw
notes
went for 185 with bands for my third attempt but didnt lock it out all the way. I still added it to the video but I will not count it for my total work volume. I was surprised that the lockout was the sticking point since Ive been working on the lockout. another bench day.
1 Like
friday 4/7/2023
dynamic effort lower
squat with chains
5x45
5x45+40cw
5x135+40cw
4x185+40cw
9x3x225+40cw
box squat (wide stance)
3x5x185
2x5x135
reverse hyper
5x30sx165
glute ham raise
2x8xbw
standing cable crunch
3x15x80
notes
squat with chain weight for speed. I only add accessory work when I feel like something needs the extra work, and today nothing needed it so I finished off with some reverse hyper, hamstring and abs.
1 Like
saturday 4/8/2023
dynamic effort upper
close grip bench press
5x45
5x95
3x115
9x3x155
floor press with chains
5x95+40cw
5x5x135+40cw
incline bench press
3x8x115
laying tricep extension
3x10x50
cable tricep pushdown*
4x10x70
cable face pull*
4x20x30
hanging leg raise
3x10xbw
notes
first day back at the barbell club.
1 Like
monday 4/10/2023
max effort upper
bench press
5x45
5x95
5x115
4x135
3x155
3x175
2x185
1x190
1x195
1x205
pin press
5x5x155
barbell row
8x8x135
lat pulldown
4x10x130
reverse hyper
3x30sx70
ab wheel
2x10xbw
notes
worked up to a max single. first attempt is missing from video. felt good and fast. my back is kind of sore so I did some light reverse hyper. finished with ab wheel.
1 Like
tuesday 4/11/2023
max effort lower
deadlift from mats
5x45
5x135
5x185
5x225
4x275
3x315
2x365
2x385
2x405
deficit deadlift
5x5x225
reverse hyper
5x30sx160
hanging leg raise
3x10xbw
standing cable crunch
3x15x80
notes
lower back was sore so I worked up to a two rep max for max effort. back felt better by the end of the workout. limited assistance work and did extra core work to assist the lower back.
1 Like
