sunday 5/21/2023
repetition effort upper
dumbbell press
20x40
18x50
5x15x60
incline press machine
6x10x50
dumbbell tricep extension
3x20x40
cable side raise
4x24x15
hanging leg raise
2x10xbw
notes
early morning workout. no wonder they do side raise at westside. I could really feel it working my shoulders.
monday 5/22/2023
repetition lower
cambered bar good morning
20x45
5x15x135
belt squat dumbbell RDL
4x15x50+60db
reverse hyper
4x30sx140
laying leg curl machine
4x12x50
crunch machine*
3x10x45
GHR sit up*
3x10xbw
notes
first time doing GHR sit up. repetition day is good for trying new things. I will add this to my regular programming.
tuesday 5/23/2023
max effort upper
football bar bench press (middle grip)
5x45
5x75
5x95
4x135
3x155
2x175
1x180
1x185
1x190
incline bench press
5x5x135
chest supported row
3x8x70
dumbbell overhead press
3x10x50
cable side raise
4x16x10
crunch machine*
2x10x45
hanging leg raise*
2x6xbw
notes
working on my shoulders.
saturday 5/26/2023
dynamic effort lower
deadlift with mini bands
5x135
5x135+40bw
4x185+40bw
4x225+40bw
9x3x245+40bw
rack pull (above knee)
5x5x315
belt squat dumbbell RDL
3x8x90+80db
reverse hyper
4x10x135
laying leg curl machine
2x15x40
crunch machine*
3x10x45
GHR sit up*
3x10xbw
notes
if you look at my dynamic days I almost always do nine sets of three even at higher intensity. typically the work is reduced to 12x2 and then 8x2 over 3 weeksā¦ lockout felt like it could use some work so I did rack pulls.
monday 5/29/2023
max effort upper
close grip bench press
5x45
5x95
5x115
5x135
4x155
3x175
2x185
1x195
1x205
1x215
pin press
4x5x185
chest supported row
3x8x70
cable side raise
4x20x10
hanging leg raise (side to side)*
2x10xbw
GHR sit up*
2x10xbw
notes
added pin press to follow the method of overloading the lockout, since I felt that my rack pulls were helpful. this seems to be working for the time being.
tuesday 5/30/2023
max effort lower
box squat
5x45
5x135
5x185
4x225
3x275
2x285
1x295
1x305
1x315
good morning
5x5x225
reverse hyper*
4x15x70
laying hamstring curl machine*
4x12x40
crunch machine
4x10x45
notes
another perfect max effort squat day.
wednesday 5/31/2023
dynamic effort upper
close grip bench press with chains
5x45
5x45+40cw
5x95+40cw
4x115+40cw
3x135+40cw
6x3x155+40cw
3x3x135+20cw
pin press
5x135
4x5x185
incline bench press
3x6x135
chest supported row*
4x10x70
lat pulldown (curl up grip)*
4x10x105
cable side raise
4x10x7.5
standing cable crunch
2x12x75
notes
dropped weight for the final three working sets to maintain barbell speed.
friday 6/9/2023
dynamic effort lower
deadlift with mini bands
5x135
5x135+40bw
4x185+40bw
9x3x225+40bw
rack pull (at knee)
5x5x315
belt squat dumbbell RDL
3x10x90+80db
kettlebell swing
3x12x40
hanging leg raise (side to side)
3x8xbw
GHR sit up
2x10xbw
notes
back at the gym, felt like I was sweating a lot because everything is harder in the morning. rather be working out at night but thats the way schedule shit goes.
saturday 6/10/2023
dynamic effort upper
bench press with chains
5x45
5x45+40cw
5x95+40cw
5x115+40cw
4x135+40cw
9x3x145+40cw
football bar incline bench press (close grip)
3x5x135
chest supported row
3x8x70
lat pulldown*
2x10x105
seated cable row (close grip)*
2x10x70
cable side raise
3x12x7.5
crunch machine
2x15x25
notes
used the football bar because it was already there on the incline press and I am focusing on keeping the pace up during the workout.
sunday 6/11/2023
repetition effort lower
SSB squat
5x15x135
SSB good morning
3x10x135
lunge machine
2x20x50
reverse hyper
3x15x50
laying hamstring curl machine
4x10x40
standing cable crunch
2x15x60
notes
did 75 squat reps and with the ssb to save my shoulders. eventually I want to do 150 reps at this weight. repetition day is relatively uneventful but I still made a video since it is barbell work and I like to track my progress.
6/12/2023
max effort upper
close grip bench press
5x45
6x95
5x115
5x135
5x155
4x185
2x195
1x200
pin press
3x5x185
incline bench press
2x6x135
lat pulldown (curl up grip)*
3x10x105
seated cable row (close grip)*
3x10x60
cable side raise
4x10x7.5
crunch machine
2x10x35
notes
its been a while since I have done max effort bench. I estimated around a 215 bench but ended up only hitting 200. I did 185 for four working up to a max, so I counted that as a top set.
friday 6/16/2023
dynamic effort lower
deadlift with mini bands
5x135
5x135+40bw
4x185+40bw
3x225+40bw
14x2x275+40bw
rack pull (at knee)
5x5x315
belt squat dumbbell RDL
3x8x90+70db
laying leg curl machine
3x10x40
standing cable crunch
3x12x70
notes
I was supposed to do 12 sets but ended up with 14. almost time to move up to monster mini bands, or double the mini bands.
saturday 6/17/2023
dynamic effort upper
bench press with chains
5x45
5x45+40cw
5x95+40cw
5x115+40cw
4x135+40cw
10x3x145+40cw
earthquake bar incline bench
4x10x40
chest supported row
3x8x70
lat pulldown (close grip)*
3x10x90
seated cable row (close grip)*
3x10x75
cable side raise
4x10x7.5
crunch machine*
2x10x45
GHR sit up*
2x10xbw
notes
the earthquake bar was on the incline bench so I figured I should use that for my accessory pressing volume. better for the shoulders than adding more hardcore barbell work.
sunday 6/25/2023
repetition method lower
SSB squat
10x65
6x10x155
good morning
5x5x135
GHR back raise
4x8xbw
reverse hyper
3x13x50
standing cable crunch
2x15x75
notes
used the bar that was already on the monolift so I adjusted the volume. it was a hot day so I did not push too hard.
Monday 7/3/2023
Max effort upper
Close grip bench press
5x45
5x95
5x115
5x135
4x155
3x165
2x175
1x185
1x195
1x205
Football bar bench press
5x5x135
Incline bench press
3x8x95
Chest supported row
2x10x45
Lat pulldown (close grip)*
3x10x95
Seated cable row (MAG grip)*
3x10x75
Cable side raise
3x10x7.5
Crunch machine
2x10x45
Notes
Worked up to a max single that was a bit slower than usual. Back at it like we never left.
Wednesday 7/5/2023
Max effort lower
Competition deadlift
5x45
5x135
5x185
4x225
4x275
3x315
2x345
1x365
1x385
1x405
Belt squat dumbbell RDL
3x8x90+60db
GHR back raise
3x10xbw
Laying hamstring curl machine
2x12x40
GHR sit up
3x8xbw
Notes
Dynamic work seems to be paying off because my max lift felt pretty fast. Working out after midnight, a way of life.
7/10/2023
Max effort upper
Competition bench press
5x45
5x95
5x115
5x135
4x155
3x175
2x185
1x195
1x200
1x205
Incline bench press
3x5x135
Chest supported row
3x8x45
Lat pulldown (curl up grip)*
3x10x90
Seated cable row (close grip)*
3x10x75
Cable side raise
4x20x7.5
Standing cable crunch
2x15x75
Notes
Competition bench feeling strong, could go heavier but wanted to make sure my form was good enough for the platform. These days schedule has been tough. Will be here as much as possible.
7/12/2023
Max effort lower
Competition squat
5x45
5x135
5x185
4x225
4x255
3x275
2x285
1x295
1x315
1x325
SSB good morning
5x5x135
Reverse hyper
3x13x140
Kettlebell swing
2x10x35
Hanging leg raise
2x10xbw
Notes
Morning workout. Back at it again.
Thursday 7/13/2023
Dynamic effort upper
Bench press with chains
5x45
5x45+40cw
5x95+40cw
4x115+40cw
3x9x135+40cw
Barbell row
4x5x135
Lat pulldown (MAG grip)*
3x10x80
Seated cable row (close grip)*
3x10x70
Dumbbell side raise
4x20x12.5
Ab wheel
2x10xbw
Notes
Speed work and some accessory. Shoulders needs work. Gym was hot and sweaty.
Sunday 7/23/2023
Dynamic effort lower
Deadlift with mini bands (no belt)
5x45
5x135+40bw
4x185+40bw
9x3x225+40bw
Belt squat dumbbell RDL
3x6x90+60db
Kettlebell swing
3x10x25
Seated leg curl machine
3x10x80
Hanging leg lift
2x10xbw
Notes
I usually do repetition work on Sundays but today I wanted to get back to the usual conditioning.
