August 27th
DE Bench
45x15, 95x5, 5, 135x3,3,3,3,3,3,3,3
Neutral Grip Chin-up
BWx 8,8, Bw plus 25 x4, 4, Bwx7(4 band assisted)
Axle Press
80x10, 10, 100x10, 10, 10
BPA
15, 15, 20, 20, 20
The DE bench was a lot harder than I anticipated, although I don’t feel like I accomplished much with straight weight. Next time I’ll throw some mini-bands on. The GM’s from yesterday totally crushed my posterior chain which was my intention.
August 28th
Recovery Session
Green Band GM 2x10
BPA x25
Blugarian Split Squat x10
Ab Wheel x10
August 29th
ME Block (3") Pull
135x10, 225x5, 5, added belt 275x5, 5, 315x5, 335x5, 345x3, 225x7, 10
GHR
BWx 6, 6, 10, 10, 8
Roman Chair
BW plus 10x15, 15, 15
My goal was to hit at least 315 for and 335 felt better than 315 so I thought I’d jump up 10 pounds. Probably coulda grinded out 2 more reps but I think my technique woulda really looked like shit so I shut it down. The back-off sets with 225 really fried my upperback. All-in all a good session.
August 30th
Recovery Session
Pushup 2x10
Inverted Row 2x10
Backward Sled drag 100lbsx100 feet
Forward Sled Drag 100lbsx100 feet
Gonna start working some sled drags in for recovery
August 31st
ME Bench
45x12, 95x8, 135x5, 165x4, 185x3, 205x2, 225x1, 245x3, 225x3
Kroc Row
60x10, 70x10, 100x10, 10, 85x18
Low Incline DB Bench 50x10, 10, 13
BPA 15, 15, 25
Bench is feelin pretty good. Feels strong and my technique feels solid, hope it looks the part too. The last rep at 245 was SLOW, ugly and a grinder but I still finished the lift. I’m gonna start hitting some 1
Sept 1st
DE Box Squat
45x10, 135x5, 185x5, 225x2, 2, 245x2, 2, 275x2, 2, 225x2, 2
DE Block Pull (3") - Conventional
135x3, 185x3, 225x2, 2, 2, 2, 245x2, 2, 275x2, 2
SSB GM
80x10, 130x10, 10, 5 dropset to 80x5
Ab Wheel
15, 15, 12
Face Pull x30
BB Curl x30
Pretty good session. Hot as hell in the gym, think they had the heat on or something? My whole posterior chain cramped up on the 5th rep of the GMs @ 130 so I did a drop set and called it good, was hoping to get more volume with them but oh well.
Sept 2nd
Recovery Session
Pushup 2x10
DB Row 2x10
Band GM 2x12
BPA xBunch
Scaption Raise x20
Ab Wheel x10
Sept 5th
ME SSB Box Squat
80x10, 130x6, 170x5, 220x3, (added belt) 260x3, 310x3, 330x3, 350x3, 370x3, 400x3, (narrow stance low box) 200x10, 10
GHR
BWx10, 10, 10
Roman Chair
BW plus 10 x 10, 10, BW plus 25x 12ish?
Pretty solid squat session. I was out of town for a wedding fri-sun and was still feeling pretty drained but once I got warmed up I felt pretty good. Felt like I took a big step forward on learning how to push against my belt and keep my upper back tight from all 4 directions.
Sept 6th
Recovery Session
Green Band GM 3x15
Pushup 2x10
DB Row 2x10
BPA 2x25
Ab Wheel 2x10
Sept 7th
ME Bench
45x10, 95x10, 135x3, 165x3, 185x2, 205x1, 225x1, 245x1, 255x1, 225x2
Kroc Row
65x10, 75x10, 100x10, 85x10, 12
BB Row
95x30
DB Low Incline Bench
50x10, 10, 12
BPA
18, 20, 25
Rippetoe Extension
~60x16
Pretty good bench session. The 255 was a pretty big all-time PR so I’m pretty happy with that. I think there’s a lot more in my bench tho. Slept on my back wrong last night and I had a tough time setting up. Now, it’s time to switch over to a bunch of Floor Press and Board Press ME Bench work.
Sept 8th
Recovery Session
*One Giant set
Band Pushup 3x5
BPA 3xA Bunch
*One Giant set
Band Pushdowns 2xA Bunch
Scaption Raise 2xA Bunch
Hammer Curls x10
Sept 9th
DE SSB Box Squat
80x10, 170x5, 220x5, 260x2, 2, 310x2, 2, 2, 280x2, 310x2, 280x2
DE Block Pull (Just below Knee)
135x5, 185x5, 225x3, 275x2,2,2,2,2,2, 325x2, 275x4
Ab Wheel
15, 15, 15
BPA x30
Curls x30
Sept 11th
DE Bench
45x10, 95x5, 45 mini(kept these on for the rest)x5, 95x3, 135x2,2, 105x2, 2, 135x2, 2, 105x2, 135x2
Chinup
BWx4, 4, 4, 4, 4
Axle Press
80x12, 12, 12, 100x12
Face Pull
12, 12, 12, 12
Got a good dynamic bench session in. Took it a little easy volum wise on the upper back accessory work because I’m going to ME Block Pull tomorrow.
Sept 12th
ME Block Pull (3" Blocks)
135x5, 185x5, 225x3, 3, added belt 275x3, 315x3, 365x1, 385x0, 225x10, 10
GHR
BWx10, 10
Roman Chair
BWx16
Dog Shit. No other words to explain it.
Sept 13th
ME Floor Press
80x12, 130x10, 170x5, 200x3, 220x1, 240x1, 170x5, 220x1, 240x1, 260x1, 280x0, 260x1, 1, 240x2, 2, 170x10
CSR Row
45x10, 45 miniband x10, 70 miniband x10, 10, 10, 10, 10, 45 miniband x20
Dips
BWx20, 15
BPA
Miniband x20, 20
Pretty good session. Just missed 280, should jumped to 270 instead. I’ve strung together about 4 or 5 pretty solid bench sessions, pretty happy about that because historically I’ve been pretty awful at pressing so it’s nice to finally make some consistent progress.
Sept 16th
DE SSB Box Squat
80x10, 170x10, 220x5, added belt 260x2, 280x2, 310x2,2,2,2, 330x2,2
DE Deadlift (Sumo)
135x5, 185x5, 225x2, added belt 275x2,2,2,2,2,2,2,2
Leg Press
3 plates per side x20
4 pps x20
Leg Curl x20
Reverse Crunch x15, 15
Squat technique felt a little off, however the sumo pulls from the floor felt good technique wise, weight felt a little heavier than it should have. This will be my last speed day with straight weight, have some bands en route from EFS, can’t wait to play with them next week!!!
Sept 17th
DE Bench
(All weights plus minibands) 45x10, 10, 95x5, 115x2, 2, 2, 135x3, 3, 3, 3, 3
Fat Bar Chinup
5x5
Axle Press
3x12
Inverted Row
3x12
Sept 21
*Superset
Band Resisted Pushup 5x10
Various Gip Chin/Pullup 5x5
Hill Sprints x3
Been super busy this week with school so I decided to take a few days off, plus my hips and low back were telling me to get out of the wieghtroom. I’ll be back at it next week.
Sept 23rd
SSB Free Squats
80x10, 170x5, 5, 220x5, 260x,4,4,4
Dips
BWx10 BW plus 10 x10, BWx10, 10
Leg Press
4ppsx16, 16
Band Assisted Pullup
10, 10, 8, 5, 5
YTL x10 each then OHP barx25
Reverse Crunch
x20
Been a long week with school and exams so it was nice to get in the and get a full body session in, the goal was to get a full body pump and get out. I really liked the free squats with the safety bar, fairly sore this morning already, I’m gonna start working these in as a ME lift.
Sept 26th
ME Deadlift
135x5, 5, 185x3, 225x3, 3, added belt 275x1, 1, 315x1,1, 365x1, 1, 1, 315x2, 2
GHR
BWx10, BW 10x10, 10, BWx8,8
Leg Press
2ppsx25, 4ppsx18
Reverse Crunch
12, 12
Deadlifting actually felt good for once, I think 365 was an all-time PR. Feels good to be back in the gym.