Aug 1st
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SSB Box Squat
80x10, 170x5, 220x5, added belt 260x3, 310x3, 350x3, 370x3, lowered box 350x3, 3, 3, 170x10
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RDL
Worked up to 235x6, 6
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GHR
BWx6, BW plus 10#, 6, BW plus 10#, 8
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Ab Wheel Rollout
3x8
Squats felt good, my right knee has been givin me fits so I adjusted my stance and think I found something that won’t bother it. The box height up to 370 was about an inch above parallel. 370 felt strong so I might try for 400 at this height next week, we’ll see I guess. I thought I was going to die during the three sets of 350, but that’s how squats should feel lol. First time squatting with a belt and I loved it. Definitely helped me stay tight outta the hole.
August 2nd
Recovery Session
1A) Glute Bridge 2x20 sec
1B) Birddog 2x3 (3 sec hold at top of each rep)
2) External Rotation 2x12
3A) Pullup 2x4
3B) Pushup 2x10
4) Face Pull 2x20
5) Hill Sprint x3
6) Foam Roll/PVC/Lax Ball/Stretch
August 3rd
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Bench
45x10, 95x5, 135x5, 165x5, 185x3, 205x2, 215x2, 225x3, 205x3, 3, 3
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BB Row
135x6, 155x6, 175x6, 6
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Dip
BWx6, BW plus 10x6, BW plus 25 x6
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Standing Pallof Press
3x8
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Face Pull
50, 25
Bench went really. A kid in the gym who spotted on the 225 said I was touching to high on my chest, and he was right I was touching right at my nipple line. So I backed down to 205 and made sure to touch more at my sternum. Finally felt strong for once on bench.
August 4th
Recovery Session
Glute Bridge 2x20sec hold
Birddog 3x5 sec hold
Elbow on knee External Rotation 2x10
Pullup 2x4
Pushup 2x8
Face Pull 20, 12
Hill Sprint x2
Foam Roll/PVC/Lax Ball/Stretch
August 5th
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Deadlift
Traditional - 135x5, 855x5
Sumo - 225x3, added belt 275x2, 2, 315x1, 325x2 (missed 3rd rep), 315x2 (awful, shut it down)
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SSB GM
80x5, 130x6, 6
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GHR
BWx6, BW plus 10 x8, 8
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Reverse Crunch
3x12
Awful, just awful. Was felling good on everything until 325 and it all went to shit. Don’t know what the deal was; maybe doing hill sprints last night in my recovery session was a bad idea. Talked to a guy in the gym tonight who’s pretty strong and lot more experienced and gave me some good tips that I’m going to try out tnext week. For now I will eat, rest, recover and try to redeem myself with some solid pressing tomorrow.
August 6th
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Axle Press
80x10, 90x5, 110x5, 130x5, 140x2, 145x4, 140x5, 5, 5, 80x16
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Pullup
BWx 6, 6, 6
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2-Board Incline
45x5, 95x5, 135x6, 6, 12
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Face Pull
20, 20, 20
Felt okay, my shoulders are feelin a little beat up. I think it’s from our incline bench which is pretty steep. I’m gonna set-up in the power rack from now on and use a flatter incline.
August 7th
Recovery Session
Glute Bridge 2x30sec
Birddog 2x5
Pushup 3x8
Green Band GM 3x10
Blackburns 2x8
BPA 2x15
Tri Ext x25
Zottman Curl x10
Goblet Squat x15
August 8th
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SSB Box Squat
80x10, 130x5, 220x5, 260x3, added belt 3, 3, raised box height-slightly above parallel 310x3, 350x3, 400x3, dropped down to parallel box 350x3, 3, 3
Free Straight bar Squat (no belt) - 225x5, 7 (dumped it on 8th rep)
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RDL
135x5, 185x5, 235x5, 285x5
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GHR
BWx8, BW plus 10x8, (Dropset) BW plus 25 x4 - BWx4
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Ab Wheel
10, 10, 15
Safety bar felt real good. The last set of three at 350 was a real grinder. Wanted to see how some free straight bar squatting felt but I was totally smoked. After I deload next week my plan is work up on a parallel box then back down in weight and hit some close stance SSB box squats. I feel like I need some more TUT to groove my technique and build up some of my weak points. All in all this has been a good squat phase and I can’t wait to build on it in the next phase, I plan to switch over to more of a Westside template and hopefully to a meet next spring.
August 9th
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Bench
45x12, 95x5, 135x5, 165x3, 185x3, 205x2, 2, 215x1, 230x3, 205x3, 3
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BB Row
135x5, 5, 5, 10
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Dip
BW plus 25 x5, 5, 11
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Face Pull
50#x20, 20, 20
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Inverted Row
BWx 15, 13
Have to lift MTHF this week due to a social obligation this weekend. Didn’t feel that great as I was a little run down from squatting last night but I hit all my weights and have PR on my bench and squat for the last 3 weeks. Technique is still a work in progress but I plan to really dial that in after my deload. Decided to back of a little on the BB rows, my whole posterior chain is fried from last night. Pretty happy about hittin the BW plus 25 dip for 11.
August 10th
Recovery Session
Glute Bridge 2x30sec
Inverted Row 2x8
Leg Press 2x15
Pushup 2x10
GHR 2x5
Dip x10
Face Pull x30
August 11th
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Block Pull (~1"/1.5" below knee)
135x10, 185x5, added belt 225x5, 275x3, 315x3, 365x3, 405x3, 2(miseed 3rd), 3, from floor 225x10, 10
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SSB GM
80x5, 130x5, 5
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GHR
BWx6, BW plus 10 x8, 8
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Reverse Crunch
3x10
Really like the block pulls and getting some heavy weight (for me) in my hands. I missed the 3rd rep on the 2nd set because I lost my tightness. The last set was a grinder and probably wasn’t that pretty but the goal was to push it today. Really liked dropping the weight and pulling from the floor. Kinda burned out from craming my lifts into 5 days so I’m gonna back off on the intensity tomorrow and do a higher volume upper accessory lift.
August 12th
1A) Axle Press - 8x10(Bar)
1B) Face Pull - 8x10(Mini-band)
*30 sec rest between sets
- Low Incline Bench
45x10, 95x5, 135x5, 5, 12
3A) Inverted Row - 5x10
3B) Log Press - 5, 5, 8, 10, 8
4A) GHR x10
5B) GHR Situp x10
My whole posterior chain from my head to my heels is smoked from deadlifting yesterday, the back-off sets with 225 really nailed my upper back. I decided to switch it up and do some high volume and get a nice pump in my shoulders and upperback. Really liked the GHR situps, gonna do these more often.
August 14th
Recovery Session
Glute Bridge x30sec
Plank x30sec
Box Squat Barx12, 12
Inverted Row x10, 10
GHR x5, 5
DB Press x25
Lateral Raise x12
Rear Raise x12
SSB Shrug x35
SSB Upper Back GM x15
Roman Chair x10, 10
August 15th
Squat Deload
Straight Bar Box Squat
45x15, 135x8, 185x5, 225x4, 4, 275x2, 2
Leg Press
4 plates and 2 quarters x20, 20
leg Curl
20, 20
Roman Chair
15, 15
Inverted Row
12, 12
Form felt really locked in on the box squats, guess all that safety bar work is paying off. I’m gonna push the SSB box squats for the next two weeks and attempt a max on the 3rd with a straight bar to see where I’m at. Really got some blood pumped into my legs with the leg press and leg curls.
August 17th
Bench Deload
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Bench
45x15, 95x10, 135x5, 165x3, 185x4, 205x2, 185x4, 205x2
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BB Row
45x25, 135x20, 20
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Dip
BWx20, 15
4A) DB Press x12
4B) Lateral Raise x12
4C) Rear Raise x12
4D) Face Pull x20
185 and 205 felt real light, hopefully that means some big bench pr’s are right around the corner. Got a good pump in my chest, tris, shoulders, and upper back and got out. Ready to get after it next week.
August 18th
Deadlift Deload
Block Pull (~mid shin)
135x10, 225x5, 275x3, 3, 325x2, 275x3, 3
Green Band GM
2x20
BB Hip Thrust
135x20, 20
Roman Chair
15, 15
Inverted Row
15, 15
Felt strong and got the blood pumping. Ready to hit some heavy lifts next week.
August 22nd
SSB Box Squat
80x10, 170x5, 260x5, (added belt) 5, 310x3, 400x3, 440xstapled, stapled, 260x8
RDL
135x10, 185x10, 235x8
GHR
BWx10, 12, 12
Roman Chair
BW plus 10 x 15, 15, 15
Atrociously stupid. My plan was to work up to 400 for at least 3 but I forgot the bar weighed 80lbs. Completely miserable, won’t make that mistake again. Wanted to hit some more volume on the RDL but I was smoked. Just going to forget about today and move on.
August 24th
Bench
45xa bunch, 95x10, 135x5, 165x5, 185x3, 205x2, 225x4, 135x10, 10
BB Row
135x10, 10, 10
Low-Incline DB Bench
50x10, 12, 10
Face Pull
50x12, 15, 20
So-so, felt pretty run-down and low energy. Guess that’s to be expected with school starting back up and coming off a deload, still hit my weights tho. The last rep with 225 was a grinder, was hoping to hit 5 but it was still a PR. Don’t feel like I accomplished a lot with the back of sets with 135, I’ll save the rep work for the accessory lifts. Wanted to hit a little more volume with the acc lifts but just didn’t have it in me today.
August 25th
Recovery Session
Pushup x10
DB Row x15
BPA x15
Ab Wheel x10
August 26th
DE Deadlift (Sumo)
135x8, 185x3, 3, 225x2, 245x2, 2, 275x2, 2, 2, 245x2, 2,
SSB GM
80x10, 100x10, 130x10, 10, 10, 10, 9, 80x15
Ab Wheel
15, 15, 15
The speed pulls are gonna take some getting used to but I think they’re going to be really beneficial. Really pushed the volume on the GMs tonight, got a good pump in my hammies, glutes, low back, erectors and upperback.