Bodyweight- 180
Lifts:
Squat-315
Bench-260
Deadlift-405
Sunday (dynamic bench)
9x3 rotating grip
5x6 db bp
cable row 4x8 over/under hand
band face pull 5x10
rotator cuff work
Monday (ME legs)
395 beltless trap bar
ssb gm 3x5
1lsldl 3x10
hypers 3x10
abs
Wednesday (ME upper)
very easy 195 medium-close (pinky just inside loop), tried 215 got 4 inches off chest than came crashing down (good spotter luckily)
cgbp 3x5
cable rows
double rope face pull 5x10
rotator cuff work
Thursday (mini workout)
foam rolled legs and hips
band ab/ad-duction
band overhead presses
zillions of band pressdowns and overhead extensions
band upright rows
band hamstring curls
held wide deep squat position for 60s moving hips around while keeping feet pointing as straight forward as possible and keeping entire back rigid
kept going on all of them until I felt any sort of real strain per set (for ex: if i can do 25 rep on movement, i cut it short at 20)
friday (de legs)
10x2 de 2 in. below parallel box squat 135+minis
8x1 de sumo deads 285 reverse minis
band leg curls 3x20
back extensions 3x10
ab rollouts 3x10
–felt awsome immediately afterwards and the day after, not burnt out but energized and just a smidge sore
Sunday (de upper)
9x3 alternating 3 grips 95+doubled minis
5x10 db press 55lb
rack chins 5x7 bw
band overhead unilateral extensions 15,15,13
band pull aparts 3x20
Monday (ME lower)
405 trap bar very explosive throughout the whole motion (brief, explosive, smooth, intense)
ssbb gm’s 3x5 need to lower weight next time for greater rom
1lsldl 3x10/side balance is getting better, so is depth
3x10 back extensions, focusing harder on the squeeze at the top
side bend 2x10/side
leg raises 3x6 knees all the way to the chest
Wednesday (ME upper)
205 easy (tiny bit of struggle at transition from mid to close range) medium close incline, nearly got 215 (struggled at 4-6 in off chest, spotter gave a smidgen of help at that point where I locked it out on my own)
3x5 165 cgbp (upping weight to 170 next time)
5x10 alternating grip straight bar cable rows
ez bar curls 3x15 40lbs
12.5lbs/db rear delt raises
rope triceps pushdowns
rotator cuff work
-damned good workout
Friday (DE lower)
145+minis box squat 10x2
8x1 315 double minis revers band dead
1Lsldl 3x12
back extensions 3x8
ab roll-outs 5x10
going to double up bands onto safety pins and set up closer to hooks (not enough tension and awkward walking out)
Sunday (DE upper)
9x3 speed bench 95+doubles minis close grips were difficult to do explosively, rest went great
db bench press 5x10 50lb
rack chins bw 5x7
band triceps extensions
band face pulls
band pull apart
Monday (ME lower)
415 trap bar, got it off the ground with just a little strain, most strain was getting the weight past the shins, lots of hammy recruitment, very slow and lots of straining overall
50+ssb gms 4x5 did’em right this time
band leg curls 3x20 got some funny looks while doing these
band back extensions didn’t take reps away just made the strength curve perfect
2x8 hanging knee raises
breaking records each week is awsome
Wednesday (ME upper)
incline bench-185 went up like nothing, 215 I lost it at the midpoint, bar slowed down and I lost momentum.
cgbp-175 3x5 I was feeling really good and explosive on these, really smooth and strong lock outs
rotating grips straight bar cable pulls 4x12
face pulls 5x10
rotator cuff work
5x10 ez-bar curls
Friday (DE lower)
8x2 155+minis around plate
worked up to 275 for a free squat double (left leg was starting and my hips were swaying back and forth)
4x15 ab rollouts
3x10 1Lsldl
4x10 band back extensions
Back Off Week
Sunday
2x20ish 135lb bench press
2x20 band assisted chins
4x10 panora presses
2x10/movement front, lateral, rear db raises light weight
rotator cuff work
Monday
2x15 goodmorning
abs
1Lsldl
regular back extensions
Wednesday
2x20ish 135
2x20 cable rows
4x10 panora presses
db raise work
rotator
Friday
repeat monday
Next Cycle
Sunday
DE bench
5x10 floor presses
4x? bw narrow grip rack chins
4x12 ponora presses
rotator cuff work
Monday
ME lower- SSB comp. stance
3x8 sldl
135lb lunges
abs
band back extensions
Wednesday
ME upper- one phone-book press
3x5 cgbp
4x12 narrow+neutral grip cable rows
db lateral triad
rotator cuff work
Friday
DE squat
DE deads
135 lb lunges
abs
back extensions
Sunday (DE upper)
9x3 alternating grip band speed bench
3x8 135 scott abel bodybuilder style bench, wow… never realized how much leg drive I actually use… i don’t think i could’ve done 3x10 without major straining, never done a bench variation that uses the chest so preferentially
3x10 db row
ponora press down 4x10
face pull 5x10
straight bar curls 50 lbs 5x10
Monday (ME upper)
ssb squat 245lb 3 reps (got the bar halfway up, then started struggling a lot, my hips/glutes were working really hard and straining but it was my lower back that wanted to give, the bar has a way of pulling one forward). The muscle soreness afterwards almost felt like what I get from a goodmorning squat
sumo sldl 225 3x8
3x5/side 115 bb back lunge
back extensions 2x14 with mini band
4x14 ab rollouts (high training density)
Wednesday (ME upper)
1 phonebook press 245x1, went for two but stalled a couple in. up, middle finger on ring
3x5 cgbp 175
3x10 band assisted chins
felt weak and didn’t have much stamina, I still felt a smidgen burnt out in the upper body from sunday and my posterior chain was still fried from monday, I’m going to not push so hard on the supplementary and assistance work like I have been, maybe I’ll lower the volume (cut sets and reps).
Friday (DE lower)
9x2 speed band box squat
3x8 goodmorning
3x5/side db lunge
3x8 band back extension
Didn’t go hard on supplementary or accessories and atm (wo ended at 4:10) I’m feeling energized and revved up as opposed to beaten down.
Sunday (DE upper)
9x3 speed bench (started shaky, ended real strong)
abbell bench 3x9 135
3x12 max difficulty db rows
Monday (ME lower)
250lb 3 reps more explosive than last time, struggled and strained at midpoint of 3rd rep
225 sumo sldl 7,7,5
hanging knee raises (all the way) 4x8 fast tempo
db reverse lunges 4x6/side fast tempo
2x8 25 one mini-band and 1x15 back extensions
Wednesday ME upper
treadmill warmup
rotator cuff warmup
one phone-book press 245x2 nearly got 3rd started struggling 2-3 in. off chest and struggled through lockout
185 3x5 cgbp last rep was hard
1 band assisted chins 8,8,7
panora press 3x10
band pull aparts 5x10 fast tempo