ME lower
Front Squat 225x4 might have had a 5th but form was already starting to break down a lot
Paralell box squat 225x4x5
Felt tired, flat, and had absolutely no snap
Guess it was from the hard bike ride tuesday or the hard drinking last night
ME upper
2 board 225x5 last one grinded pretty good, don’t think I had another but I might have
incline bb press 145x5x5 the 3rd set grinded in the lockout zone
GVT style cable rows 90lbs
5x15 band pull downs, focus on tut
hammer curls to pump
rope pull down to pump
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50% 50lb chain 180x12x2
50% 50lb chain 225x8x1
hamstring cable machine 20x3x15
side raises 55lb
back extensions bwx3x12
rtgertert
45% 50lb chain 115x12x3
db press 40x3x10 supersetted with:
neutral chins 10,9,6
mini band face pulls to pump
bi and tris supersetted 3x15
snatch grip deadlift 365x1 385x4x1 last one grinded a while; hard to stay in good position on this one part of the challenge
leg press 230x4x15 supersetted with:
leg curls 3x15
not much rest between sets
2x12 machine crunches supersetted with:
2x13 back extensions
ME upper
cgbp 3 board
225x3
245x4
neutral db incline press
50x8, 55x7, 60x6, 65x5
supinated straight bar cable row
100x2x15 100x1x12
straight arm pull-down
3x20 v-attachment
arm supersett
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55% 50lb chain 200x9x3
55% 50lb chain 250x8x3
hamstring machine
side raises 60lbx15 65x13 70x11
back raises 3x15 last set was killer but recovered from easy, this was tuesday’s workout 2 days prior to this post
DE upper
50% 50lb chain 135x9x3
pronated db press 3x10 last rep grinded semi-supersetted w/
pronated chins 3x6 new variation killed me on reps, felt shaky so I’m thinking I’m just not used to it
cable rope face pulls from triceps station 3x15 30, 25, 20
triceps supersetted with bis
ME lower
2 plates higher than just under parallel box squat
315x5
335x4 might have had a 5th
135x10x5 front squats
3x15 machine ab crunches
3x15 back extensions didn’t kill me like last time
ME upper
Military Press
135x5
145x5
DB bp
60x10
65x10
70x10
75x10 last rep didn’t grind but it was to failure
supinated cable row
100x3x15 easy compared to last time
v-attachment standing cable pull overs
to pump and burn
triceps and biceps to pump and burn
17th
DE lower
.60 50lb chain 215lbx10x2
.60 50lb chain 275x8x1
swiss ball leg curls
2x15 1x12
side raises
70x15 75x13 80x12
back raises
3x15 not too bad
DE bench
.55 50lb chain 150x9x3 was explosive, but form could be tighter need more total body tension, new bench might of thrown me off a smidge
db press
45x2x12 45x1x10 super setted with
pronated narrowish chins
7, 7, 5
cable face pulls
3x20 to pump and burn 22.something lbs
arms to pump and burn
ME lower
Light Band parallel box squat
275x1
315x1
325x1
beltless front squats
185x3x5
GM
3x135
hanging straight leg raises
4x8 need to intensify
ME upper
mini band bench press
185x1
205x1
225x1
decline cgbp
185x2x3 205x1x5 make it 195 across the board next time
bodyweight horizontal rows
4x10 touching same spot as a bench press
cable rope face pulls
27x3x15
2 sets of bb work for arms to burn and pump
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DE legs
Hand Snatches
95x4x3 emphasis on height and speed
50% light bands, parallel box, 3 stances, 180x12x2
50% light band, conventional pull, 225x8x1
SLDL
225x3x10
side raises
75x15 80x13 85x10
happened one day prior to creation of message.
40% mini bands 115x12x3
seated OH press
95x5 135x6 135x4 need to be more careful with the loading
2x6 2x5 narrow neutral grip accessory bench chin
standing db rotator cuff trisetx3x10
ez-bar skullcrushers 2x15 1x20
The bands and heavy seated presses did a number on my shoulder. Just try not going heavy and staying moderate to light on seated OH pressing. At least for the time being.
ME legs
2 plate high box pull
405x1 hook grip
455xmiss hook grip, couldn’t hold on
455x1 mixed grip lots of strain but smooth
475xmiss 2-3 in off the plates
High bar lunges
135x3x5/side
High bar narrowish GM
135x4x10
Front squat holds
275 walk to both sides, then to middle, than backwards, than forwards to rack
3 sets
ME upper
One board Press
225x3
275x1
285x1 Lots of strain on this one just 1-2 in off the board
Paused medium grip bench
185x3x5
Inverted Row
(bw 25)x5x6 good weight, got kinda hard at the end
45 Degree Rope Lat Pulldown
3x15 liked the way these felt
OH Tricep Extensions
60x3x15 these were hard
DE legs
55% 50lb chain box squat 195x4x2
+light bands 195x1x2
+mini bands 195x1x2 (about 380 at the top) lots of straining but there was definitely more in there
55% 50lb chain deadlift 255x8x1 had my toes pointed out (same as when landing from vertical jump) and felt a lot of pop off the floor that way; need to focus hard on pushing my knees out with this method
135x1x15 145x2x15 same stance as the deadlifts, can up the weight next time for sure
185x3x12 bb roll outs, did almost like going into that one yoga pose with mostly straight arms
DE bench
50% 50lb chains 125x9x3
seated press
115lb 10, 7, 6
‘bench’ chins
bwx3x7
one arm standing cable rows