ME Lower
50lb chain parallel box squat
315x1
335x1
345x1 real grinder, almost didn’t get it
front squats
185x5 195x5 205x8
GM
185x3x10
front squat holds
ME upper
50lb chain bench press
225x1
245x1 really smooth and explosive
260xmiss extremely close, the bar got just a smidge too bar back and didn’t have the leverage anymore, but a really good strain
-on all of them, I was getting extremely good leg drive and tons of pop from my back
- set up so my heels are an inch or so off the ground
- set my shoulders down and towards my feet and at the same time ‘stomp’ my heels into the ground
Pause BP 2-3 count
185x5 195x5 205x5 back was getting crispy after these
bp specific inverted rows
bw+35x5x6 last set was a little sloppy
bp specific lat pull downs wide neutral grip
challenging weightx3x15
narrow neutral grip face pulls
4x15
standing extensions
70x2x14 70x1x10
DE lower
60% light bands parallel high bar box squat
225x9x2
couldn’t get to feeling really tight, needed more pop, but not so bad I wanted to lower the weight and got better as I did more sets
60% quadded minis dl
225x8x1 got a lot better at set 6 after I started on focusing on spreading my knees to get my shins to touch the bar
bb rollouts
185x3x12 last set was hard
leg extensions and curls to pump
DE upper
55% mini-bands bp
135x3x3
added chains
135x3x3
160x3x3
175x3x3 might have had 5-10 more lbs, last rep got shaky and sticky
found a good spotter who seemed to know a little
315x1 w/ moderate assistance only at the very bottom
wide grip bp specific chins
2x8 1x6 failed on rep 7
db pronated flat bp
85x3x6 very last rep got sticky at the top
OH triceps extensions with medium grip
60x2x15 60x1x12
need to do some more back work next week to make up for this one
Deload Day 1 legs
DE squats straight weight
185x5x2 used comp stance
superset/pre-exhaust: hit seated machine ham-curls followed by leg press
1x15 2x20 ham curls to 2x12 1x15 leg press
superset low-back machine with ab machine
3x20 each
super slow with tight squeeze+pause adductor machine
3x10
Deload Day 2 Upper
3x3 clap push ups slower than I liked
115x5x3 DE bench fast and clean
superset
db lateral to machine oh press
superset
standing lat pullovers to cable rows
went home, just already felt beat up and didn’t have much energy or snap
Deload 3
comp. style squat
185x5x2
Went home
Deload 4
comp style squat
105x5x2 work on initiating by pushing knees out hard
comp style bench
115x5x3 think I got this one down pretty decent, just rotate my wrists hard at the bottom on the descent
comp style DL
135x5x1 touch shins to bar, then sit back till I get the pop and pull it back against me
The maxes were:
Squat: 405
Bench: 275 (touch n go)
Dead: 455
DE legs
parallel box squat alternating 3 stances 50%
205x21x2
deadlift alternating 3 stances 50%
18x1
swiss ball leg curls (one legged)
3x10 (slow eccentric, explosive concentric, fast turn around)
back extensions supersetted w/ reverse crunches
3x15
3x15
DE bench
bench 50%
125x21x3
db seated press
35x4x10 35x1x7
reverse flies
7.5x3x15
neutral tight tuck floor press
40x5x10
power reverse flies
15,12.5,10x3x15
hammer curls (high tension)
10x3x20
ME lower
SSB to high box (5 steps platform plate) 65lb ssb
205x5
245x5
265x4
took the plate away; light band assisted box pistol
3x10/leg the right side was balling up and threatening to cramp at times
machine abs and lower back
ME upper
BB Floor press
185x5
205x4 barely missed 5
Neutral DB BP
60x8
45x4x12
Decline DB Pullovers
3x15
Lat Pull Down
3x15
Cable Row Medium Grip Neutral
3x15
DE legs
50% Parallel Box Squat
205x21x2
50% DL
245x18x1
Bulgarian Split Squat
4x12/leg
Reverse Crunches Supersetted with Back Extensions
3x15 for both w/ bw
DE upper
45% bench
125x21x3
seated db pronated press
30x3x10 30x1x8 30x1x7 30-60s rest
reverse db flies
8x3x15
db neutral tight tuck floor press
40x5x12
db row knee and hand supported by bench with big elbow flare
25x20 20xx20 15x20
ME legs
Parallel SSB box squat
220x5 very easy
270x5 tiny bit of strain on last rep
280x5 last two reps, form broke down; very last rep was ugly
One Leg DB SLDL
50x3x15
Swiss Ball Rollouts
5x15
Cable Core Press
3x12
Leg Press (DL syle)
3x20
Leg Curl
2x220
ME upper
Chain Suspended Bottom Up Bench Press (10-11 pin with chains double looped around pins)
255x1 very slow and a real grinder, maybe had 5-10lbs left
245x4x1 If I maintained good position, it was smooth, otherwise it grinded hard
DB BP
60x3x12 60x1x10
Light Band Assisted Chin Up
4x8
DB Pullover supersetted with Cable Row (widish neutral grip)
3x20
Need diet changes!!! I have an unwanted gut that needs to go.
Method:
- no more pork bacon, get turkey bacon
- reduce starch intake (only one or two dinner rolls and not loaded with butter)
- nothing sugary anymore
Forgot to log my DE legs
SSB parallel box w/ mini band assistance
190x12x3
deficit deads 100 plate
bulgarian split squats
reverse crunches supersetted with back extensions 3x20 each
DE bench
50% suspended chain press
125x12x3
db seated press
30x4x10 1x7
supersetted db bilateral reverse flies w/ rows
5x3x15 35x3x12
floor db press
40x4x13
face pulls
to pump
ME legs
Hurdle Jumps
bench aerobics platform x 4x4
Sumo Floor Pull Singles
405x3
425x3 was having some strain on lockout, a lot on the last pull
Leg press
5wheels/sidex5x10
1L SLDL
50x3x15 need more reps or weight next time
Floor Straight Leg Raises
6x12