Wednesday:
push press
high pull
rdl
snatch balance
Thursday:
pendaly rows
tbar rows
db/rope extension
curls
Friday:
push press
db press
leg press
squat mobility
Saturday:
straight leg pulls
tbar rows
rope pushdowns, oh extensions
curls
Sunday:
db u row
db flyes
db u row
db lat raises
leg press
rope pushdowns
Something has gone wrong with my pressing mechanics, i cannot press evenly, my left pressing muscles are much weaker than the right one. This is very strange, because i dont feel any pain or mobility restriction. I had it once some time ago and it went away on its own, so no pressing for now, so i will experiment with other stuff i rarely do: raises, u-rows, flyes (although i dont like them).
Now i experiment with some new exercises and frequencies like extreme rom leg press, hfreq pushdowns. Knees are feeling great and i see some teardrop development.
Monday:
pendlay row
tbar row
db row
rope pushdown, oh extension
curls
Tuesday:
sldl in snatch grip from blocks, dead stop: 100x5 120x2
leg press. on toes, extreme rom, high reps
cable power fly, torso parallel to the floor. for me best direct chest stimulation.
db u-row/db lat raises. i feel like having lateral delts.
Wednesday:
ez row
tbar row/ez row
rope str8 arm pulldown
rope pushdown/oh extension
curls
Thursday:
incline
bench
cable press
leg press
rope pushdown
db lat raises
Friday was gym off
Saturday:
sldl in snatch grip from blocks: 130x1
paused bench press: 60-85. lowering as fast as possible
wide grip gironda incline: 60-75. chest is deep fried
db lateral raises: small bent, arms not fully extended, constant tension
db curls
sldl is getting better, bench is still subpar, but have to keep benching and it will improve.
Sunday:
ez row
tbar row
rope pulldown
leg press
Monday:
paused bench: still not strong. 80x3 85x1
wide grip gironda incline: 70x5 80x1
cable power flyes
rope pushdowns
db curls
db bent arm lateral raises
Tuesday:
sldl in snatch grip from blocks: 140x1 ugly but done.
pendlay row from floor. row to grow
db curls. hit them with frequency.
Wednesday was off
Thursday:
bench: 80x3 85x3 90x1 80x3 85x2 80x3
wide grip gironda incline: 70x5 80x1 for 5 singles
leg press
rope pushdown: high reps
db lateral raises
Bench slightly better, but still i am not pleased with the result. i will aprox bench 7 times till new year and i want the 100kg! this requires that i blast through the stagnation and hit a pr.
Friday:
sldl in clean grip from floor, in snatch grip from blocks: 100x8, 120x5, 140x1
ez row
1 arm db row
db curls
Saturday: the same as thursday.
Bench: 80x4 90x0
Inc: 80x2 85x0
Leg press: just one long set of very high reps
Rope pushdowns/oh extensions
Db laterla raises
Sunday:
Incline close grip: 75x1
Close grip: 80x1
Pendlay row
Rope Tbar row
I am still far from my peak performance, so have to keep benching.
Monday:
leg press
squat: 60 to 100kg singles. next time doubles.
swiss bar bench press
rope oh extension
Back to squats again, after a break, wasn’t that bad, did singles to a 100kg. hit good depth in flat soled shoes, legs were pre exhausted after leg presses. Knees are the deciding factor. I can blast quads on the leg press with great intensity and almost without any knee pain, but squats even easy reps make my knees sore and walking painful. Is it worth it? Will find it out.
Tuesday:
incline: regular grip, 80x1 85x1
squat: 60x2x2 80x2x2 100x2x2 110x2. next time triples.
close grip: 80x2 85x1
rope tbar row: drop sets, rest pause sets. long tut.
swiss bar bench
Wednesday:
incline: 80kg singles - close grip than regular than wide grip. 3 rounds of 3 singles, short rest.
squat: 60,80,100kg for 3 reps, 2 sets each weight. next time 4 reps. then a 60kg staying tight rock bottom and do slow from the bottom quarter squats, stay tight rock bottom, wait and explode up. good stretch in the hips and ankles.
bench: 80, 85kg singles, regular grip
swiss bar bench
rope pushdown/oh extension
db lateral raises: light weight but very strict and slow. not funny at all.
Thursday:
incline: 85x1
sldl clean grip from floor: 150x1
close grip bench: 80x2 85x1
rope tbar row
one arm tbar row
db hammer curls
Friday:
squat: 60x4 60x4 80x4 80x4 100x4 120x1 140x4, next time 5 reps
swiss bar bench press
rope oh extension
db lateral raises
warmed up and cooled down with lex extensions and stretching the quads, knees are fine.
Saturday:
incline
close grip flat
incline wide grip on smith machine
sldl clean grip from floor
tbar row
leg extension
Holidays, long sleep, lots of food and two gym off days.
Tuesday:
incline: 80x3 85x2 90x0 80x3 85x2
squat: 60x5 60x5 80x5 80x5 100x5 100x5
close grip: 80x2 80x2 80x2
rope tbar row.
Two days off and mobility issues make squatting and tbar rowing rusty.