wednesday 4/12/2023
max effort upper
floor press
5x45
5x95
5x135
4x155
3x175
2x185
1x190
1x200
1x205
floor press with chains
5x5x145
overhead press
4x5x85
football bar row*
4x8x135
seated cable row (close grip)*
4x10x110
ab wheel
3x10xbw
notes
shoulders feeling kind of tight. first time doing overhead press this year in training. backs all better. I think I hit this weight last time but this time was faster.
thursday 4/13/2023
dynamic effort lower
squat with chains
5x45
5x45+40cw
5x95+40cw
5x135+40cw
4x185+40cw
3x225+40cw
9x3x235+40cw
box squat (wide stance)
3x5x185
2x5x135
seated good morning
3x8x135
reverse hyper
4x30sx150
hanging leg raise
3x10xbw
notes
gym was hot today and squats were hard but still fast. seated good morning turns out to be really hard and this is the first time doing them this year.
friday 4/14/2023
dynamic effort upper
bench press with doubled micro bands
5x45
5x45+20bw
5x95+20bw
4x115+20bw
9x3x135+20bw
pin press
5x5x155
overhead press
4x6x65
barbell row*
3x8x135
seated cable row*
3x10x100
cable face pull
4x20x50
ab wheel
3x10xbw
notes
gym was hot again. a true speed day. bench was fast and I liked it. overhead press Im still getting used to it. added it for my shoulders.
saturday 4/15/2023
dynamic effort lower
deadlift with mini band
5x45
5x135
5x135+40bw
4x185+40bw
9x3x225+40bw
cambered bar good morning
5x5x225
reverse hyper
5x30sx140
dumbbell RDL
3x8x140
crunch machine
3x15x25
notes
deadlifts for speed at the barbell club. got to use the cambered bar so I did some good mornings. reverse hyper feels different than the one at RX. first time on the crunch machine.
monday 4/17/2023
max effort upper
close grip bench press
5x45
5x95
5x135
4x165
3x185
2x195
1x205
1x215
close grip bench press with pause
3x5x135
2x4x135
floor press with chains
3x5x135+40cw
chest supported row
4x8x90
curl up*
3x5xbw
seated cable row*
3x15x60
crunch machine
4x15x35
notes
went for 225 close grip bench and missed the rep. after that I did some pause reps to try it out and felt good but I probably wont program them in my usual workout. rather save my energy for more floor press and have a really strong lockout.
tuesday 4/18/2023
max effort lower
squat
5x45
5x95
5x135
5x185
4x225
3x275
2x295
1x315
1x325
1x335
box squat with chains (wide stance)
5x5x185+40cw
good morning
4x8x135
reverse hyper
5x30sx140
cable pull through
3x10x80
standing cable crunch
3x15x80
notes
competition squat in wraps. felt good and fast, exactly the point of my training to make the competition lifts as good as possible.
wednesday 4/19/2023
max effort upper
bench press with chains
5x45
5x45+40cw
5x95+40cw
5x115+40cw
4x135+40cw
3x155+40cw
2x175+40cw
1x185+40cw
floor press with chains
5x5x135+40cw
barbell skull crusher
4x8x75
dumbbell overhead press
4x8x60
cable face pull
5x20x50
hanging leg raise
3x10xbw
notes
worked up to a max single. I usually plan for three attempts but my shoulder was tight and I felt like I had done enough at my first attempt.
thursday 4/20/2023
dynamic effort lower
hex bar deadlift (handle grip)
5x45
5x135
5x185
4x225
9x3x245
ssb good morning
3x5x185
2x5x135
reverse hyper
5x30sx140
standing cable crunch
4x15x90
notes
another speed day. used the hex bar because I have a new tattoo on my leg.
saturday 4/22/2023
dynamic effort upper
cambered football bar bench press
5x45
5x95
5x115
4x135
9x3x155
floor press with chains
5x5x135+40cw
incline bench press
4x8x135
chest supported row
3x10x90
seated dumbbell overhead press
4x15x40
crunch machine
4x15x25
notes
football bar was the first thing I saw so I went and grabbed it for my speed work. noticed my shoulder is tight so I did some extra shoulder work.
sunday 4/23/23
repetition effort lower
cambered bar good morning
5x20x135
belt squat dumbbell RDL
3x15x90+90
reverse hyper
3x30sx50
crunch machine
3x20x25
notes
did the twenty rep sets with increments of five. fives reps take a breath. was a lot of work so I kept the workout relatively short. no video.
5/1/2023
max effort upper
close grip bench press with doubled micro bands
5x45+20bw
5x95+20bw
5x115+20bw
5x135+20bw
4x155+20bw
3x165+20bw
2x170+20bw
1x175+20bw
1x180+20bw
1x185+20bw
floor press
5x5x155
overhead press
3x6x85
curl up*
3x5xbw
seated cable row (close grip)*
3x10x100
laying tricep extension
3x15x40
ab wheel
3x8xbw
notes
bench press variation for maximal effort. weight moved well and barbell speed was ideal, third attempt a bit of a challenge but still fast. still learning overhead press.
tuesday 5/2/2023
max effort lower
SSB box squat (low box)
5x45
5x135
5x185
4x225
3x255
2x265
1x275
1x285
1x295
front squat (no belt)
4x5x135
belt squat march
3x45sx90
reverse hyper
3x30sx140
standing cable crunch
3x15x90
notes
most of the warm up sets are missing due to camera malfunction. got the three max attempts. leg strength the limiting factor so I did front squats to build the muscle. no knee sleeves or wraps.
thursday 5/4/2023
dynamic effort upper
close grip bench press with chains
5x45+30cw
5x95+30cw
5x135+30cw
4x145+30cw
9x3x155+30cw
pin press
4x6x155
barbell row
3x8x135
barbell front raise
3x10x95
dumbbell fly
4x10x40
ab wheel
3x10xbw
notes
another speed day. upper back and shoulders need some extra attention. could use the chest supported row more often or do it with dumbbells.
deadlift 5/5/2023
dynamic effort lower
rack pull with doubled mini bands (below knee)
5x45+50bw
5x135+50bw
5x185+50bw
4x225+50bw
9x3x245+50bw
good morning
5x135
5x5x185
belt squat march
3x45sx90
reverse hyper
4x30sx140
standing cable crunch
3x20x90
notes
cinco de mayo deadlifts.
sunday 5/7/2023
repetition effort upper
dumbbell press
20x30
20x40
20x50
20x60
3x20x70
2x20x60
incline press machine
5x15x50
chest supported row
3x20x45
lat pulldown (curl up grip)*
4x10x90
seated cable row*
4x10x90
crunch machine
3x15x25
notes
high rep work. no barbell work no video.
tuesday 5/9/2023
max effort lower
hip circle squat
2x10xbw
SSB squat
5x45
5x135
5x185
5x225
4x275
3x285
2x295
1x315
1x325
1x335
SSB box squat (wide stance)
3x5x225
2x5x135
reverse hyper
4x30sx140
glute ham raise
3x8xbw
hanging leg raise
3x10xbw
notes
squat is feeling strong. back strength was a limiting factor. I think the glute ham raise was helping my back as opposed to doing more barbell work.
wednesday 5/10/2023
max effort upper
football bar bench press (close straight grip)
5x45
5x95
5x115
5x135
4x155
3x175
2x185
1x195
1x200
close grip bench press with chains
5x5x135+30cw
pin press
4x8x135
lat pulldown
5x10x130
cable face pull
3x20x55
ab wheel
3x10xbw
notes
went for two max attempts instead of three because it was hard to stabalize the bar. I havent used the football bar in a while and I think 185 for two reps was better than my previous on this bar, anyway.
friday 5/12/2023
deficit deadlift
5x135
5x185
4x225
9x3x275
SSB good morning
5x5x135
belt squat march
4x45sx90
reverse hyper
4x30sx140
standing cable crunch
3x15x85
notes
gym was hot today so I lifted a bit lighter for the heat. speed deadlifts, easy assistance work.
saturday 5/13/2023
dynamic effort upper
close grip bench press with chains
5x45
5x45+20cw
5x95+20cw
4x115+20cw
9x3x135+20cw
floor press with chains
4x5x135+40cw
football bar incline bench press (close grip)
3x6x135
chest supported row
3x8x90
dumbbell overhead press
3x10x40
crunch machine
2x20x25
notes
close grip bench for speed.
saturday 5/20/2023
dynamic effort lower
squat with chains
3x5x45+40cw
5x95+40cw
5x135+40cw
4x185+40cw
9x3x205+40cw
belt squat march
3x40sx90
reverse hyper
4x30sx140
crunch machine
2x15x35
notes
in order to adjust my schedule for the new season I was off for a week, so I did less barbell work to ease myself back into training. the primary work was enough work anyway. some easy assistance and then Im done.