Monday 7/24/2023
Max effort upper
Close grip bench press
5x45
5x95
4x135
3x155
2x175
1x185
1x190
Incline bench press
3x6x95
Chest supported row
3x8x45
Lat pulldown (curl up grip)
3x10x90
Seated cable row (close grip)
3x10x75
Cable side raise
3x20x7.5
Laying toe touch
2x20xbw
Notes
Went for two attempts because second attempt felt kind of slower than usual. I attribute it to having to unrack from a lower position.
Sunday 7/30/2023
Dynamic effort lower
Wide stance box squat (squat bar, no belt)
5x55
5x55+40cw
4x145+40cw
6x3x195+40cw
3x3x145+40cw
Good morning (squat bar)
3x5x145
Kettlebell swing
3x10x25
Seated leg curl machine
2x13x80
Laying toe touch
3x10xbw
Notes
Hit the low box with the squat bar. It was harder than I thought it would be. Dropped weight and finished the sets. Another hot day at the gym.
Tuesday 8/1/2023
Max effort upper
Football bar bench press (no wraps)
5x45
5x95
5x135
4x155
3x165
2x175
1x180
1x185
1x190
Pull up (curl up grip)*
3x5xbw
Lat pulldown (mag grip)*
3x10x70
Laying dumbbell tricep extension
3x16x30
Face pull
3x20x40
Hanging leg raise
2x10xbw
Notes
No wraps, no video.
Wednesday 8/9/2023
Max effort upper
Close grip bench press
5x45
5x95
5x115
5x135
4x155
3x175
2x185
1x190
1x195
1x200
Incline press machine
4x5x90
Incline bench press (earthquake bar)
3x8x50
Lat pulldown (mag grip)
3x12x90
Cable side raise
3x20x7.5
Laying leg lift (on bench)
2x10xbw
Notes
Bench feeling strong. Gym was hot so kept the accessory work to a minimum. Finished with some back and shoulder work.
Tuesday 8/15/2023
Max effort lower
Deadlift from mats (no belt)
5x45
5x135
5x185
5x225
4x275
4x315
3x365
2x385
2x395
1x405
1x415
1x425
Reverse hyper
3x10x130
Glute ham raise
3x8xbw
Cable pull through (wide stance)
2x15x60
Hanging leg raise
2x10xbw
Notes
As you can see my deadlift is still moving well. Could have done heavier.
Thursday 8/17/2023
Dynamic effort upper
Football bar bench press with chains
5x45
5x45+30cw
5x95+30cw
4x115+30cw
9x3x135+30cw
Incline bench press
3x8x95
Lat pulldown (curl up grip)*
4x10x85
Seated cable row (close grip)*
4x10x70
Face pull
3x20x40
Hanging leg raise
2x10xbw
Notes
No video there was too much glare in the camera angle. Normal for a dynamic day.
Friday 9/1/2023
Dynamic effort lower
Buffalo bar squat with chains
2x5x55
5x55+40cw
5x105+40cw
4x145+40cw
9x3x195+40cw
good morning
3x5x135
belt squat march
3x40sx50
kettlebell swing
3x10x25
standing cable crunch
3x12x75
notes
squat felt good but needed more conditioning work. I will add some sled work at the other gym.
Sunday 9/3/2023
dynamic effort upper
bench press with chains
2x5x45
5x45+20cw
5x95+20cw
4x115+20cw
9x3x135+20cw
football bar bench press (wide grip)
4x5x135
chest supported row
3x10x45
lat pulldown (curl up grip)*
2x10x105
seated cable row (mag grip)*
2x10x90
cable side raise
3x20x7.5
laying leg lift
3x15xbw
notes
arms feeling good. added some wide grip accessory work for chest development. time for new back accessory. want to try seated kettlebell press.
saturday 9/9/2023
dynamic effort lower
deadlift with mini bands
5x45
2x5x135
5x135+40bw
4x185+40bw
9x3x225+40bw
lunge machine
3x10x90
reverse hyper
2x15xbw
hanging leg lift
2x8xbw
notes
tried adding lunge machine for new deadlift accessory. can feel it making my knees stronger.
Wednesday 10/4/2023
maximal effort upper
close grip bench press
5x45
4x135
3x165
2x185
1x195
1x205
1x215
dumbbell press
5x110
3x5x130
cable tricep pushdown (rope grip)
4x10x80
lat pulldown (curl up grip)
3x13x75
cable side raise
3x20x7.5
laying toe touch
2x20xbw
notes
at the gym after taking some time off. feel stronger after all that time to recover. had a consult with a coach. I will follow the three week waves that I read online. accessory I want to add is cable front raise and seated kettlebell overhead press (on floor).
Friday 10/6/2023
dynamic effort lower
box squat (wide stance)
2x5x55
12x2x165+50cw+20bw
deadlift (sumo stance)
12x2x185+60cw+30bw
glute ham raise
4x6xbw
cable pull through
3x10x90
seated crunch machine*
3x13x25
GHR sit up*
2x8xbw
reverse hyper
3x15x100
notes
changed the exercises to format it more like a westside program. this is the beginning of the rep scheme I will be using for my three week waves. realized half way through squat that the bar is 55 lbs so I needed to adjust the weight. I will probably try to adjust the 1rm to lower the intensity of the barbell work.
sunday 10/8/2023
dynamic effort upper
close grip bench press
3x9x110+35cw+20bw
dumbbell overhead press
5x5x60
williams extension
3x16x30
cable front raise (rope grip)
3x20x30
pull up with light band
3x5xbw-50
tricep extension with mini band
4x50x20
standing cable crunch
3x25x60
notes
new dynamic method felt much better than usual. the final three sets were challenging but it felt that it was the right intensity.
monday 10/9/2023
maximal effort lower
good morning
2x5x55
4x145
3x235
3x255
2x295
1x305
1x315
1x325
laying leg curl machine
4x8x60
SSB step up (12" box)
3x10x145
SSB good morning
3x8x145
cable pull through
3x14x60
laying toe touch
3x20xbw
reverse hyper
4x10x100
notes
good morning to strengthen back. should carry over to deadlift.
wednesday 10/11/2023
week 1, wave 1
maximal effort upper
football bar bench press
2x5x45
4x135
3x165
2x185
2x195
1x205
1x215
1x225
dumbbell press
4x8x100
laying dumbbell extension
3x12x30
dumbbell row
3x10x130
cable side raise
4x10x10
hammer curl
3x13x50
notes
starting to follow a 4 day split now that the weather is getting better.
friday 10/13/2023
week 1, wave 1
dynamic effort lower
box squat (wide stance)
2x55+40cw+20bw
12x2x155+40cw+20bw
deadlift (sumo stance)
8x2x195+60cw+30bw
glute ham raise
1x13xbw
3x10xbw
dumbbell lunge
3x16x50
kettlebell swing
3x20x20
laying toe touch*
3x20xbw
hanging leg raise*
3x5xbw
reverse hyper
3x20x50
notes
used a bit less than the recommended bar weight to start this training cycle. trying to do all the volume in the template. the AMRAP glute ham raise was a lot of work, next time I will try to limit the reps.
saturday 10/14/2023
week 1, wave 1
dynamic effort upper
close grip bench press
3x45+40cw+20bw
9x3x105+40cw+20bw
dumbbell overhead press
5x5x60
williams extension
3x14x30
cable front raise (rope grip)
3x16x45
pull up with orange band*
2x4xbw-50bw
lat pulldown (MAG grip)*
2x8x150
band tricep extension
2x100x20
crunch machine
2x25x25
notes
dynamic upper to conclude the first week. need to get more pull ups so I added some lat pulldown. should move those to the first accessory in order to work them first.
10/9/2023 - 10/14/2023
week 1, wave 1
total volume: 84640 lb
monday 10/16/2023
maximal effort lower
band good morning (warm up)
2x10x20
deadlift from 1 1/4" blocks (sumo stance)
5x135
4x225
3x275
2x315
1x405
1x435
laying leg curl machine
3x12x80
SSB step up (12" box)
3x10x135
SSB good morning
3x8x135
cable pull through
3x13x60
GHR sit up
3x15xbody
reverse hyper
2x10x100
notes
first time this season doing a sumo one rep max. sixth set felt heavy enough so I did not go for a third single. had to get out of the gym so I cut short some of the accessory work.
wednesday 10/18/2023
maximal effort upper
week 2, wave 1
band pull apart (warm up)
1x30x20
bench press to pin (pin #15)
5x45
4x135
3x155
2x165
2x185
1x205
1x215
1x225
dumbbell press
3x8x110
laying dumbbell tricep extension
3x13x30
chest supported row
3x10x45
cable side raise
4x14x10
curl bar curl
3x10x55
notes
trained later in the morning, had to sit in traffic. no video of second attempt, camera malfunctioned.
friday 10/20/2023
dynamic effort lower
week 2, wave 1
box squat (wide stance)
2x4x55+50cw+30bw
10x2x175+50cw+30bw
deadlift (sumo stance)
6x2x225+50cw+50bw
glute ham raise
4x10xbody
dumbbell lunge
3x14x40
kettlebell swing
3x13x25
laying toe touch*
2x20xbody
crunch machine*
2x10x25
reverse hyper
4x20x50
notes
this week I used the recommended percentages for my barbell work, and it was a lot of work. a high volume day. should adjust the weights, perhaps do the same weight next week.
