Training maxes
Squat-145
Bench-145
Deadlift-195
Press-85
Squat
5x45
5x45
Work set
5x100
5x115
5x130
FSL
5x100
5x100
5x100
5x100
5x100
Bench
5x45
5x95
Work set
5x125
5x125
5x125
5x125
5x125
Tri push downs
20
15
15
Ab wheel
15
15
20
Face pulls
15
15
20
Notes-squat was easy and felt good. Did abs wheel with the FSL of squat. Used red band, 35lbs, for face pulls. Green band, 65lbs, for tri push downs. Did push downs between benching. Bench was good feeling. Thought it might be tough but went up fairly well. Workout felt good. A bit sore but good feeling.
Notes-tired after work. Deadlift was easier than I thought it would be. Press was good but could feel it after set 3 or 4. Core still sore after Saturday workout so did body weight squats. Used Olympic dumbbell handles for rows and Db bench press
Squat
5x45
5x45
Work set
5x125
5x125
5x115
5x115
5x115
Bench
5x45
5x80
Work set
5x100
5x115
5x130
Curls
15x29
15x29
15x29
Ab wheel
20
20
Incline bench football bar
5x48
10x68
10x68
10x68
Notes-very hot day out, sweating a lot. Squat was heavy at 125 so dropped to 115 and much better and bar speed felt faster. Did curls between squat sets. Did abs wheel but sore while doing it. Bench was heavy but good. Did football incline presses and was sore afterwards.
Bench
5x45
5x80
Work set
5x125
5x125
5x125
5x125
5x125
Ab wheel
20
15
15
Face pulls
20
20
10
Band pull downs
25
25
Notes-squat was good. Did abs wheel between squats. Did face pulls with red mini band, 30lbs, and tri push downs with green band, 65lbs, between bench sets.
Squat
5x45
5x45
Work set
5x115
5x115
5x115
5x115
5x115
Bench
5x45
5x75
Work set
5x95
5x110
5x125
Ab wheel
15
15
15
Db rows
15x35
15x27.1
15x27.1
Tri push downs
25
25
Notes-squat felt heavy and tough today. Very achy while squatting. Did Db rows and Ab wheel between squats. Did tri push downs between bench using a green band, 65lbs. Bench felt good.
Bench
5x45
5x85
Work set
5x125
5x125
5x125
5x125
5x125
Ab wheel
20
15
15
Tri push downs
20
15
15
Face pulls
20
15
15
Notes- squat was sore but nailed the sets and reps. Bench felt heavy but the set up felt solid. Did abs wheel and band work. Face pulls weāre done with red mini band, 30lbs, and tri push downs done with black band,75lbs. Last rep of last set of bench lock out was weak and more like a quick rack.
Notes- deadlift was heavy but nailed 5 on the last set. Not very motivated to lift today but wanted to stay on schedule. Used Olympic dumbbell for rows. Red mini band,30lbs, for face pulls. Press was good and fast
Notes- squat felt heavy but manageable. Did tri push downs and curls between squats. Tri push downs used black band, 75lbs. Bench was good. Last set, 140lbs, was heavy but managed well.
Bench
5x45
5x85
Work set
5x120
5x120
5x120
5x120
5x120
Crunches
25
25
Band pull aparts
15
15
15
Notes- squat was heavy but hit the numbers. 140 lbs felt like form was off and heavy, could be lack of rest between days. Bench felt heavy but manageable. Bar speed seems slow on the bench and by fourth set feeling pretty fatigued. Hot day outside. Did modified crunches and band pull aparts with red mini band, 30lbs.
1000% awesome day 2 week 1 cycle 2 Wednesday 8/25/21
DL
5x45
Work set
5x145
5x165
5x185
Press
5x45
Work set
5x75
5x75
5x75
5x75
5x75
Notes- quick work out. Had a family emergency that I had to come home and handle so tried to hit the main lifts before dinner. Lifted in normal sneakers to save time. Deadlift felt slightly heavy but got it in. Last deadlift set,185 lbs, felt light compared to last time. Press went well.
1000% awesome day 3 week 1 cycle 2 Saturday 8/28/21
Squat
5x45
5x85
Work set
5x125
5x125
5x125
5x125
5x125
Bench
5x45
5x75
Work set
5x105
5x120
5x135
Pull ups
5
7
5
5
3
Farmers walk
3 laps w/45 lbs plates
3 laps w/45 lbs plates
Barbell rows
10x65
10x65
10x65
10x65
Notes- squat was tough. Did pull ups between sets. Used green band for pull ups, 65lbs, and could have used a smaller band to build up more muscle so went for longer periods instead. Used 45 lbs plates in each hand for farmers walk, felt light but challenging. Did barbell rows between benches and farmers walks. Bench went well and felt good, slightly heavy but crushed it.
Bench
5x45
5x95
Work set
5x120
5x120
5x120
5x120
5x120
Banded pull aparts
20
15
Ab wheel
15
15
Db pec fly
10
10
10
Notes- squat felt good. Tired after work and hot outside so slightly motivated. Band pull aparts used red mini band,30lbs. Did abs and band pull aparts between squat sets. Bench went well and light. Did Db pec flys with 10lbs dumbbells.
Notes-schedule has been busy and hectic so a bit thrown off. Deadlift felt good but 175 lbs felt heavy. Press was ok. Did pull ups and kettlebell swings. Used a 15lbs kettlebell
Squat
5x45
5x80
Work set
5x125
5x125
5x125
5x125
5x125
Bench
5x45
Work set
5x100
5x115
5x130
Ab wheel
15
15
15
Tri push downs
15
20
15
Db rows
20x27.1
15x27.1
15x27.1
Notes-squat went good. A bit sore but nothing terrible. Did ab wheel and tri push downs between sets. Used black band, 75lbs, for tri push downs. Bench went well. Felt light, slightly challenging but manageable.
Bench
5x45
5x85
Work set
5x120
5x120
5x120
5x120
5x120
Ab wheel
15
15
15
Tri push downs
25
25
Face pulls
20
15
15
Notes- squat went very well. Thought the 145lbs set was going to be hard and heavy but once it was on my back it felt light. Felt as if I could have cranked out more than 5 reps. Bench felt heavy but manageable. Did ab wheel and tri push downs between squat sets. Did banded tri push downs with black, 75lbs, band and banded face pulls with mini red band, 30lbs.
1000% awesome day 2 week 3 cycle 2 Thursday 9/9/21
Deadlift
5x45
5x135
Work set
5x155
5x175
5x195
Press
5x45
Work set
5x75
5x75
5x75
5x75
5x75
Face pulls
20
15
15
Ab wheel
20
15
Notes- deadlift went ok. The 195lbs felt heavy but was able to get the 5 reps in. Press was good. Did ab wheel and face pulls with a mini red band,30lbs.
Notes-quick workout. Wasnāt feeling it but wanted to hit the 7th week protocol before my next cycle. Iām going away for the weekend and wanted to get things done before hand.
Squat was good. Lower back sore after heavy squats. Bench was good but 150 was heavy and hard.
Training maxes
Squat-165
Bench-155
Deadlift-215
Press-95
Squat
5x45
5x95
Work set
5x115
5x130
5x150
Bench
5x45
5x90
Work set
5x130
5x130
5x130
5x130
5x130
Face pulls
15
15
15
Tri push downs
20
20
Ab wheel/crunches
10
15
20
Notes-the squat was tough, felt heavy and mentally tough. 150 lbs felt heavy but got through it and hopefully on the right track to grow. Bench was heavy but manageable. Did ab work and tri push downs between squats and face pulls between bench work. Started using elbow sleeves on the third set of bench to see if it helps the slight elbow pain I was seeing/feeling.