July 8th
Active Recovery
July 9th
Deadlift
Traditional- 135x5, 185x5, 225x5, 255x5
Sumo- 275x5, 295x5
SSB Good Morning
80x8, 90x8, 110x8
Back Extension on GHR
BWx10, BW+10x10, BW+25x10
Bulgarian Split Squat
3x8
Band Jacknife
3x8
Deadlifts felt really good. Really like starting off with Traditional, going to keep doing it but switch over to sumo after 225. 295 felt really good, aiming for 310 next week before I deload.
July 10th
Pin Press
45x10
95x10
135x5
165x5
185x5
205x5
225x5
Pullup
4x8 (4 reps BW then 4 reps band assisted)
3A) Skull Crusher
50x10, 60x10 70x8
3B) Barbell Curl
45x10, 55x10, 65x8
4A) External Rotation - 2x8
4B) Trap Raise - 20# 2 sets of 8
Pin Presses finally felt right technique wise. Don’t know why I suck so bad at pullups, I can bang out like 12-15 chinups.
July 11th
Did more of a “neural charge” type active recovery like Thibs has written about. Really liked it a lot, gonna start doing this on my off days from now on.
July 12th
SSB Box Squat
80x10, 130x8, 170x5, 220x5, 260x5, 290x5, 310x5, 330x2, 350x5
RDL
205x8, 225x8, 245x6
GHR
BWx8, 8, 9
90/90 Split Squat
3x10
Ab Wheel
3x10
Great session. Smashed 350. Can’t wait to get a belt for the next phase after I deload. For some reason my grip sucks on RDLs, don’t know what that’s about.
July 13th
July 14th
Bench
45x10, 95x8, 135x5, 165x5, 185x3, 205x1, 215x5
Cable Row
125x8, 137.5x8, 150x8, 8, 8
Dips
BWx10, 10, 10
Face Pulls
70x12, 12, 80x12
Suitcase Dead
135x6, 6, 95x6
Everything felt ok, need to focus on using more leg drive on my bench. Was trashed by the time I got to suitcase deads and felt my form slipping on the 2nd set so dropped the weight down on my last set. I’m getting sick of working up to 5 reps on my main lifts, can’t wait start the next phase and start using heavier weight with less reps.
July 15th
July 16th
My Shoulders always feel better after doing inverted rows and face pulls so I’m gonna start doing these more often.
July 17th
Deadlift
Traditional - 135x5, 185x5
Sumo - 225x5, 255x3, 275x1, 295x1, 300x5, 315x3
GM
65x8, 75x8, 95x8
Back Extension on GHR
BWx8, BW 10#x8, BW 25#x9
BSS
3x10
Band Jacknife
3x10
Deadlifts felt really good. I nailed 300 so I thought I’d give 315 a go, attempted a 4th rep but it didn’t budge. I’m glad I tried it, now I have a pretty good idea where my deadlift is at heading into the next phase. It seems like the heat index has been around 110 here the past several weekends, definitely makes for a killer deadlift session with no ac in the gym.
July 18th
Pin Press
45x10, 95x8, 135x5, 165x5, 185x3, 205x3, 225x1, 235x5
Pullup
BWx6, 6, BWx5 3 Band assisted, Bwx4 3 Band assisted
Lying Tricep Extension
50x1, 8, 9
BB Curl
45x12, 12
5A) External Rotation 2x10
5B) Prone Y 2x10
Everything went good. Pin Press felt strong, Pullups felt strong. Hot as hell in th gym, heat index was 118 in Ames today. Ready for a deload and to head onto phase 2!
July 19th-Squat deload
Squat
45x10, 135x4, 185x4, 225x2
RDL
135x5, 5
Ab Wheel
2x10
Face Pull x25
Was planning on doing more volume but I felt like ass today and it was hot as balls again.
July 21st- Deload Bench
Bench
45x10, 95x5, 135x2, 2, 165x4, 4, 185x2, 2
BB Row
45x15, 135x8, 8, 8
Dip
BWx6, 6
Mini Band Face Pull
25, 25, 25, 20, 20, 15
Reverse Crunch
2x8
Finally not a million degrees here. Got in got out, ready for phase 2.
July 23rd
Deadlift
Traditional 135x5, 185x4, 235x2
Sumo 185x4, 235x2
Inlince Bench
45x10, 85x5, 135x2, 2, 2
3A) Green Band GM 2x8
3B) Pullup 4x6
4) Face Pull 3x20
5A) DB Tri Ext x20
5B) Zottman Curl x15
6) Tall Kneeling PP 2x15sec hold
7A) BPA x35
7B) Reverse Crunch x15
Was planning doing a separate upper and lower deload but decided to combine them into one session. Felt good, got in and got out. Ready for some heavy squatting on Monday.
July 25th
SSB Box Squat
80x10, 130x5, 185x3, 220x3, 260x3, 310x3, 350x3, 3
RDL
135x5, 185x5 235x6, 6
GHR
BWx8, BW 10x6, 8
Ab Wheel
3x8
So so. Felt like ass, mainly because I had some car trouble last night and was running around late last night trying to get it fixed so didn’t very much sleep. Oh well, Was hoping to get more sets in at 350 but that 2nd didn’t feel all that great so I decided to shut it down and move onto the accessory stuff.
July 27th
Bench
45x10, 95x5, 135x3, 165x3, 185x3, 205x2, 215x3, 3, 3, 205x3
BB Row
45x20, 135x5, 185x6, 175x6, 6, 6
Dips
BW 10x6, 6, 8
Standing Pallof Press
3x8
Face Pulls
50x15
Bench felt great. Leg Drive felt great and upper back seemed to stay tight through out. Also got a pair of EFS wrist wraps and they’re awesome.
July 28th
Birddog 3x5 (3 sec hold at the top of each rep)
Band External Rotation 3x10
BW Reverse Lunge 3x5
Prone Y 3x12
Green Band GM 2x12
Band Face Pull 2x15
Zottman Curl x15
DB Tri Ext x15
July 29th
Deadlift
Traditional - 135x5, 185x5
Sumo - 225x3, added belt 275x3, 295x2, 315x3, 3, 3, 300x3
SSB GM
80x5, 100x5, 130x5
Back Extension on GHR
BWx6, BW 25x6, 6
Reverse Crunch
10, 10, 12
Face Pull x30
Went ok I guess. First time wearing a belt so I’ll be feeling that out for a bit. Got it from EFS and it’s stiff as a mofo and a pain to take off so I kept in on in between my sets. My upperback felt like the weak point in the last set of 315 and on the 300 so I’m gonna start doing a lot of face pulls and upperback good mornings for active recovery.
July 30th
Axle Press
80x10, 90x5, 100x5, 110x5, 130x5, 140x5, 130x5, 5, 5, 80x13
Pullup
BWx6, 6, 6, 6
Incline Press
45x10, 95x5, added 2 board 135x6, 155x6, 185x4 removed 2-board drop-set 135x4
4A) Tall Kneeling Pallof Press - 40lbs for 3 sets of 10sec iso hold
5A) Face Pull 40lbsx 10, 10, 10, 25 drop-set to 20 for 15
Really like the axle press, really fried my upperback along with my shoulders (obviously) which I feel are a weak point in my bench and pull. Felt really strong on pullups as well. Probably could have grinded out the 185 incline for 6 but my shoulders started to feel weird (I’ve had 2 labral reconstructions) so I backed off and hammered out a dropset.
July 31st
Active Recovery
Glute Bridge 3x30sec hold
Birddog 3x5sec hold
Elbow on Knee ER 3x10
BW Bulgarian Split Squat 2x5
BPA 25, 35
Green Band GM 2x8
Zottman Curl x15
DB Tri Ext x25
Rear lateral x20