Squat
5x45
5x45
Work set
5x100
5x115
5x130
SSL
5x115
5x115
5x115
5x115
5x115
Bench
5x45
5x45
Work set
5x100
5x115
5x130
FSL
5x100
5x100
5x100
5x100
5x100
Chin ups
4-unassisted
5
5
5
5
Push-ups
10
10
Notes-first “real” workout in a week or so. Tougher than I thought. The squat seemed good but tough with the 5x5. Rested a little but could have done more rest time and wouldn’t have felt so tiring. Bench went well but the last set felt like a grinder. Might have to readjust training max again. Did pull ups between squats and tried some push ups during the bench. Was able to do 4 pull ups unassisted. The rest used a green band, 65lbs
Deadlift
5x45
Work set
5x135
5x155
5x175
FSL
5x135
5x135
5x135
5x135
5x135
Ab wheel
10
10
10
10
10
Ohp
5x45
Work set
5x65
5x75
5x85
SSL
5x75
5x75
5x75
5x75
5x75
Notes-deadlift went well. Last set was tough but not bad compared to other sets done. OHP was ok. Second set of the 5x5 could feel shoulders getting fatigued. Hot day out. Rushed for time.
Squat
5x45
Work set
5x95
5x110
5x125
SSL
5x110
5x110
5x110
5x110
5x110
Chin ups
5
5
5
5
Bench
5x45
Work set
5x95
5x110
5x125
FSL
5x95
5x95
5x95
5x95
5x95
Banded pull aparts
15
15
15
15
Notes- woke up feeling sore and achy. Tried wide grip for pull ups. Went well but tough. Used green band, 65lbs, for pull ups. Did pull ups between squat sets. Squat was tough but pushed hard to get them done. Bench was tough but got through it at a good pace and time.
Deadlift
5x45
Work set
5x135
5x155
5x175
FSL
5x135
5x135
5x135
5x135
5x135
Banded pull aparts
15
15
15
Press
5x45
Work set
5x60
5x70
5x80
FSL
5x60
5x60
5x60
5x60
5x60
Notes-deadlift went well. Pretty hot morning so sweating a lot. Noticed during the press my left shoulder tight and arm tingling/numb feeling. Might be grip but might be all the volume. If it continues might love to a different press to see if it helps. 5x5 set of press seemed too easy. Almost zero rest between sets.
Squat
5x45
Work set
5x110
5x125
5x140
FSL
5x110
5x110
5x110
5x110
5x110
Pull ups
5
5
5
Bench
5x45
5x45
Work set
5x110
5x125
5x140
FSL
5x110
5x110
5x110
5x110
5x110
Banded pull aparts
15
15
15
Notes-squat was ok. Hot out in the gym today. Wasn’t feeling 100 percent today but pushed through it. Bench felt heavy but by the heavy set of 140lbs I set myself up to fight for the set but found it fairly easy to get 5 reps.
Deadlift
5x45
5x135
Work set
5x145
5x165
5x185
FSL
5x145
5x145
5x145
5x145
5x145
Press
5x45
Work set
5x70
5x80
5x90
FSL
5x70
5x70
5x70
5x70
5x70
Notes- not very motivated to workout today. Hot out and lots to do. Kids interrupted a lot so times were longer then I would have normally had them. Deadlift was ok. Pushed the last set,185, as it was tough. Press went quick but by the third set of FSL really fatigued and had to push to get the last two sets in.
Squat
5x45
Work set
5x110
5x125
5x140
FSL
5x110
5x110
5x110
5x110
3x110
Bench
5x45
5x75
Work set
5x105
5x120
5x135
FSL
5x105
5x105
5x105
5x105
5x105
Banded pull aparts
20
20
15
Notes- squat was ok. Last set form broke down so I called it. Bit of a messed up day. Been considering moving into something that is more geared for fat loss but was intrigued by prep school as I fit that category of having low lifts and wanting to get back up in numbers and try to stay on point but lately been having some health issues that effect my diet and have been feeling beat up. Considered moving to a lift a work out to save time and my body. Was planning on lifting today then the wife wanted to take the kids out with me so I said sure but then plans changed again so I picked up on week 4 of prep school. Might still change it after the press and deadlift. Bench went well but tiring.
Deadlift
5x45
5x135
Work set
5x145
5x165
5x185
FSL
5x145
5x145
5x145
5x145
5x145
OHP
5x45
Work set
5x70
5x80
5x90
FSL
5x70
5x70
5x70
Banded push downs
25
25
25
Notes-deadlift went ok. 145 felt tough at first but light after hitting 185. Did banded tri push downs with green band,65 lbs. press went ok. By second set of FSL got sore and tired. Called it after third set of FSL due to starting to feel my elbows pain.
Squat
5x45
Work set
5x100
5x115
5x130
FSL
5x100
5x100
5x100
5x100
5x100
Chin ups
5
5
5
Bench
5x45
5x75
Work set
5x100
5x115
5x130
FSL
5x100
5x100
5x100
5x100
5x100
Db rows
8
10
10
Notes-squat was ok. Lots of popping and some hip pain. Felt heavy on the last set,130lbs. Bench was good. Did chin ups between squat 5x5 and Db rows during bench 5x5. Db rows done with 35lbs Db
Squat time-18:58
Bench time-18:01
Total time-40 minutes
Bw-190.2
Ebf-17.4
Emm-42.1
Prep school week 5 cycle 2 Wednesday 6/23/2021
Deadlift
5x45
5x45
Work set
5x135
5x155
5x175
FSL
5x135
5x135
5x135
5x135
5x135
Press
5x45
Work set
5x70
5x80
5x90
FSL
5x70
5x70
Notes- deadlift was good. Went fast and felt good. OHP was bad. Last set had to use an elbow sleeve on my left arm. It was a grinder. Left arm felt tingly. After second set of FSL press stopped due to my left arm bothering me
Notes- squat was good, last set could have went for six or so but form seemed to falter and called it. Bench went ok. Should have stopped at 4 reps but pushed and got the last rep but it was a grinder.
Notes- deadlift felt heavy but was able to PR easily at the last set. Press was tough and I might have gotten five reps but it was bad form on the fifth and really felt four was the true count.
Squat
5x45
Work set
5x100
5x115
7x130
Widow maker
13x100
Tri push downs
25
25
25
Db press
15x12.1
15x12.1
15x12.1
Notes- worked a midnight shift so came home feeling good and got this workout started. Tri push downs on, done on green mini band,65lbs. Lower back sore during widow maker set and form started to fail so stopped at 13. Db press done with bare bones Olympic Db handles
Deadlift
8x45
Work set
5x135
5x160
5x180
BBS
5x135
5x135
5x135
5x135
5x135
5x135
5x135
5x135
5x135
5x135
Press
5x45
Work set
5x65
5x65
5x65
5x65
5x65
Hanging leg raises
6
6
Ab roll outs
10
Notes-planned on working out but didn’t set up the workout till on the way home so a bit scattered on what to do and all that. Been a messed up week with family in town and my job/ schedule. Decided to do 5’s pro with a supplemental of bbs. Did a light 5x5 press. Alternated between deadlift bbs and press.
Notes-bench was good but felt heavy. Did Ab wheel between sets of bench. Used 35lbs dumbbells to do dumbbell rows. Used curl bar for curls and upright rows. Good overall workout
Squat
5x45
Work set
3x105
3x120
6x135
Widow maker
14x105
Pull ups
5
5
5
Dumbbell seated OHP
8x27.1
8x27.1
8x27.1
Upright row
10x34
10x34
Notes-wanted to lift yesterday and have weekend off but didn’t happen. Got home in the afternoon after being in the car and shopping so not fully motivated to workout, plus it’s squat day. Squat went well. Sweating hard after widow maker. Did pull ups between squats. Didn’t feel super well. Used dumbbells loaded with five and two an a half pounds per side.
Squat
5x45
5x45
Work set
5x115
3x130
5x145
Widow maker
9x115
Bench
6x45
5x80
Work set
5x110
5x125
5x140
5x140
7x140
Banded pull aparts
25
25
25
Notes-squat was tough. Wasn’t feeling it. The widow maker set could have done more but was sore and not mentally into it so called it. Did banded pull aparts between squats. Bench was ok. Heavy but managed it well.
Deadlift
6x45
5x135
Work set
5x160
5x180
5x200
BBB
10x135
10x135
10x135
10x135
10x135
Press
5x45
Work set
5x65
5x65
8x80
Notes- deadlift was tough but nailed the 5s on my 5/3/1 day. The bbb set was tough but pushed through. Did a press set to see where my strength is for a new cycle.