Week 1, Day 2, DE bench/RE bench
3 count paused bench
8x65, 2x3x95, 6x3x115
DB Bench
12x25s, 4x12x35s
H Row: HS Row overhand MRS: 15, 13, 12, 10 @ 50
Triceps: Cable Pushdowns 4x15x37
Pecs: machine pec flies 3x10x55
Rear delts: cable face pulls 4x12x42
Cardio: Sled pulls and pushes
Week 1, Day 3, ME DL/DE Squat
Belted Sumo
2x5@135, 3@225, 3@245, 5x5@265 (belted, RPE 8.5)
Drop sets: 2x10x205…my hands were screaming by the end of this. My new gym has the shittiest DL bard I have ever put in my hands. They just feel cheap honestly. But there’s not knurling on the bar either so it hurts my hands for some reason even with chalk.
Paused Squat
12x2x165 beltless with 1 min rest in between sets (16 min total)
Hamstrings: BB SLDL 4x10x115
V Row: cable lat pulldown 3x12x100…hands totally gave out
Glutes (light): Banded X walks 4x8 each way
Abs
I enjoy reading your log. Hope the new gym works out well. Too bad they do not have a better deadlift bar. To me that is an important lift.
Thank you!! I never realize people actually read this so I feel bad when I don’t update more regularly. I’ll try to update more regularly now!
Week 1, Day 4, ME (max effort)bench/RE (rep effort) bench
Paused Bench (ME)
8x65, 6x95, 5x115, 5x4x120 (RPE 9)…not thrilled with this RPE level with such a typically light weight for me but I’m keeping in mind that my finger inhibited a lot more than I think it did so I’ll just keep chipping away.
TnG Feet up Bench (RE)
5x6x95…fairly easy but last rep was kinda difficult
H row: HS row one armed standing: 2x12x1.5 plates, 2x12x1.75 plates, 12x1.75 plates neutral grip
4 rounds:
Triceps heavy: EZ bar skull crush 12@40
Biceps: EZ bar curl 12@40
Rear delts: DB 12@15s
DB OHP 4x8x25s
Week 2, Day 1, RE Sumo/DE (heavy) squat
TnG Sumo beltless RE
2x5x135, 8x225, 4x8x245 (RPE 8ish)…goal with touch and go DL is to maintain neutral spine and core strength. I did not want to bounce the plates off the floor or lose position. So if I felt myself about to bounce the weight then I just reset. A lot of time under tension so my hamstrings are super sore from this.
Belted Squat DE-heavy
5x95, 4x135, 3x155, 3x185, 2x3x205 (belt), 4x3x185
*This was suppose to be DE (somewhat speedy and when I got to 205 it was more like RPE 9.5 which is not good for DE so I went down in weight and was able to obtain what I was going for as far as explosiveness and effort.
Glutes heavy: BB hip thrust: 12x95, 3x12x115…murder on the glutes
Quads: smith machine split squat: 4x10x50 each leg
Hamstrings: Leg curls: MRS (15, 13, 11, 11) at 65
Week 2, Day 2, DE bench/ RE bench (light)
Comp bench (DE)
10x2x105 (my 75% with 1RM at 150) 1 min rest in between sets
DB Bench (RE light)
5x10x40s
H row: HS standing 4x10x100 (1 neutral, 1 wide, 1 overhand, 1 high neutral)
Triceps light: cable 4x15x42
Pecs: calbe one armed flies 4x12x12lbs
Rear delts: cable face pulls: 4x15x42
Sled Pushes (~100 yards)
3 rounds (2 plates, 1.5 plates, 1 plate)- ended up throwing up for the first time ever from cardio; Ridiculous but I’m gonna keep doing them and hopefully see some improvement like not vomiting next time
Week 2, Day 3, ME Squat/DE DL light
Squat (belted, comp style)
5x135, 4x160, 4x185 (belt), 5x4x195, 2x10x155 (belted)
Sumo DL (DE light)
18x1x255 (belted) with 45 sec rest…took 15:42
Hamstrings: BB SLDL 4x10x115
V Row: Calbe Pulldowns MRS: 16, 14, 10, 10 at 100 (1 min between sets)
Glutes light: X band walks 4x8 each side
Week 2, Day 4, ME bench/ RE bench heavy
3 ct pause Bench (ME-max effort)
5x95, 2x5x115 (RPE 8), 3x5x120 (rpe 9)
TnG feet up Bench
5x6x105 (rpe 9)
H Row: HS one arm 12@90 each side, 3x12@100 each side (2 ovh, 2 neutral)
BB Delts: 4 sets: (10 upright rows, 10 OHP) with bar
Triceps heavy: EZ bar skull crusher: 4x12x40
Biceps: DB Curls 4x12x25s (last 2 reps hammercurl style)
Cardio: 3 rounds: sled pull/push at 2 plates
Week 3, Day 1, RE squat/DE deadlift
Box squat
5x135, 5x155, 7x175, 4x8x175 beltless (39 reps total)
DE deadlift heavy: Conventional belted
5x135, 3x225, 3x245 belt, 6x3x265 RPE 9
Glutes heavy: BB hip thrust 4x12x115
Quads: smith machine split squat: 3x10x50 each leg
Hamstrings: seated machine leg curl: 3x20x70
Week 3, Day 2, DE bench heavy/RE bench light
3 count pause bench
6x3x120 RPE 8
RE bench light
DB Bench: 4x10x40s
EZ bar curl 4x12x40
HRow: Cable low row: 5x12x100
Triceps light: cable pushdowns 4x15x35
Face pulls: 4x12x35
Cardio: ran 1 mile on treadmill
Week 3, Day 3, ME DL/DE squat light
ME DL: paused Sumo
4x135, 4x225, 4x255 (belt), 5x4x265 (RPE 9)
DE squat light: Paused belted
12x2x175 with 1 min rest
Hamstrings: SLDL 4x12x115
V Row: Lat pulldown: 4x12x120
Glutes light: X band walk 3x8 each leg
Week 3, Day 4, ME Bench/RE bench
ME bench: close grip TnG
6x95, 5x115, 3x5x120, 4x120 (RPE 10s)
RE bench: paused
4x8x100…much smoother and well controlled than the close grip
H Row: HS row MRS to 50 with 2 plates each side: 15, 12, 12, 11
Triceps heavy: EZ bar 4x12x40
Biceps: DBs 4x12x25 (last 2 reps hammer version)
Rear delts: bent over DB: 4x12x20s
Delts: BB OHP and front row super set: 3x10xbar
Cardio: 3 sled pushes with 1.5 plates
Week 4, Day 1, RE Deadlift/DE squat heavy
RE DL: Sumo TnG: 5x135, 3x225, 4x7x255
DE squat heavy: 5x135, 3x175, 6x3x195 (belt)
Heavy Glutes: BB hip thrust: 4x12x115
Quads: split squat smith machine: 3x10x50 each leg
Hamstrings: seated leg curl: 3x15x55
Week 4, Day 2, DE Bench/RE Bench
DE Bench light
3 ct pause: 12x2x115 with 1 min rest
RE Bench light: DBs 4x12x40s
H Row: machine low row: MRS to 50 reps at 100: 15, 13, 11, 11
Triceps light: cable pushdowns 15x35, 3x15x45
Biceps: Cable Curls 3x12x25
Cardio: treadmill 1 mile at 6.7mph: 8:57 total time
Week 4, Day 3, ME Squat/DE DL light
ME squat: low bar and belted: 5x135, 5x160, 5x185, 5x4x205, 2x10x155
DE light: Sumo 15x1x265 belted 45 sec rest in between
Hamstrings: SL RDL 4x10xBW R/L
V Row: fat man pullups 4x8xBW
Glutes light: cable pull throughs 4x12x47
Abs
Week 4, Day 4, ME Bench/RE bench
ME Bench: Wide grip: 6x95, 3x6x115, 4x115 (RPE 10)
RE Bench heavy TnG: 5x6x105 rpe 9
H Row: HS Row: 4 sets of amrap at 2 plates: 15,14,14,12
Triceps heavy: JM press 4x12x40
Biceps DB curls: 4x12x25s
Rear Delts: DB 4x12x15s
Lateral Raise DB 3x10x15s
OHP DB: 3x10x15s
Sled pull/push: 3 rounds with 2 plates
Week 5, Day 1, RE squat/DE DL heavy
RE squat: paused: 6x6x175
DE DL heavy: 6x3x275
Glutes heavy: BB hip thrust 4x12x115
Quads: reverse lunges: 4x10xBW each leg
Hamstrings: seated leg curl 3x15x55
Week 5, Day 2, DE Bench heavy/RE bench
DE bench heavy 3 ct pause 6x3x125 rpe 9
RE bench light DB: 15, 15, 12 @ 35s
H row: machine low row wide grip: 5x10x100
Triceps light: cable pushdown: 4x15x45
Rear delt: cable face pulls: 4x15x45
Treadmill: .1 walk and .2 run x 6 sets
Week 5, Day 3, ME deadlift/DE squat light
ME DL Sumo: 5x4x295 belted RPE 9
DE squat light: 12x2x175 beltless 1 min rest
V Row: fat man pullups; 4x8xBW
Hamstrings heavy: DB SLDL 4x10x50
Abs