4/13
Deadlift
135x5
185x5
225x3
225x3 added belt
275x1
280x3
300x3
335x3
Power Clean
135x3,3,3
155x3
165x3
Ab Wheel
3x15
Deadlifting went okay. I tweaked something in my scapula/lat last night and I had a hard time setting up properly. Oh well, still hit my project weights and reps.
4/14
Press
45xbunch
65xbunch
95x5,5
115x3
130x3
140x5
Dip
BWx10
BW 20lbs x10, 10
Chinup
5x4-6
Cable Row
3x20
4/16
Squat 45x10
135x10
185x5
225x3,3 added belt
275x3
295x1
315x5
335x3
355x1
GHR 3x10
Hanging Leg Raise 2x10, x20
Nice squat session to finish up cycle 2 of 5/3/1. My shoulders and elbows have been giving me fits and I think its from straight bar squatting. I think I’ll switch to the safety bar for my next cycle.
4/18
Bench
45x10, 95x10
135x3,3
165x3
185x2
205x1
220x5
235x3
250x1
Press 3x10 @ 95
CS Row 45x10, 3x10 @ 70, dropset 10/10
Face Pull 4x20, dropset 10/10/20
4/20
Deadlift
135x5,5
225x3,3
275x1 added belt
295x1
315x5
335x3
355x1
SSB Box Squat 3x10 @ 170
Ab Wheel 3x15
CS Row 3x10
4/21
Press
45xbunch
95x5,5,5
115x3,3
120x5
135x3
150x3
Dip
2x10 @ BW
x10 @ BW 25
Chinup
5x5
Seated Row
3x20
4/23
Squat Deload
SSB Box Squat
80x10,10
170x5
220x5
260x5
GHR 2x8
HLR 2x10
Various sets and reps of chins and cs row
4/29
Deadlift/Bench Deload
Deadlift
135x5
185x5
225x5
275x5
Bench
135x5
165x5
185x5
CS Row x20
Ab Wheel xbunch
4/30
SSB Squat
80x10,10
170x5,5
225x5
260x5
295x6
GHR
3x10
Ab Wheel
3x10
5/1
Fat Bar Floor Press
70x10
120x8,8
160x5
185x5
210x7
Press
70x10
90x10
100x10
CS Row
5x10
BPA
3x20
5/3
Deadlift
135x5
185x5
225x5
260x5
295x7
Ab Wheel
3x10
Was pretty drained from finals week, so I kept the accessory work to a minimum
5/7
SSB Squat
80x10
170x5,5
220x5
260x5
300x7
Stiff Leg Dead
2x10
Reverse Hyper on GHR
x20
Ab Wheel
Several Sets of 10
5/8
Condition/Recover
KB Swings x20
Facepull x50
Hanging Leg Raises x20
10 Prowler Sprints
5/9
Fat Bar Floor Press
70xbunch
120x10,10
160x5
185x5
210x8
Log Press
3x10
CS Row
5x10
BPA
3x20
5/10
KB Swings x20
Face Pull x50
Hanging Leg Raises x20
Prowler Sprints x 4
5/11
Deadlift
135x5
185x5
225x5
260x5
300x7
365x1,1
315x1
GM
80x10
130x10,10
Ab Wheel
3x12
5/12
Press
45x15
95x10
115x5
135x5
155x3
145x4
Dip
BWx10,10
BW 20lbs x10
Chinup
5x5
Cable Row
3x20
Ab Wheel
40lb Chains x8,10
Neck Work
2x10
5/14
SSB Squat
80x10
170x5
220x5
260x5
280x1
310x5
170x10,10
GHR
2x10
Reverse Hyper
2x10
Ab Wheel
20lbs chains x10
40lbs chains 2x10
5/15
Condition/Recovery
Warmup
DB Floor Press x20
BPA x20
Hill Sprint x5
6/4
Paused Squat
3x5 @ 225
Circuit - 2 times through
45 Degree Back Raise x10
Dip x10
Bulgarian Split Squat x10
CS Row x10
Ab Wheel 3x10
Neck Work 3x12
So I had to take some time off due to some life stuff. My plan going forward is to take 4 weeks and build some muscle and connective tissue back up as well as a base level of conditioning.