ME upper
CGBP
185x5
225x4
NG DB flat press
5x12 last three reps were really hard
DB pull over
50x12
40x2x15
Lat pull down
3x15
cable row
3x15
OH db extensions
10x3x20
Bench Tips for Self derived from the process that got the bench to 300 before
-band pull aparts at home and gym
-pull ups at home (assisted), and gym (bw, assisted, weighted)
-face pulls but not just face pulls
-reverse bands presses with a pause
-paused floor press
-bb rows
-4 or 5 reps at 90%+
-focus on scap stability
-worship the cgbp
-mix regular and paused cable work
DE upper
50% chain suspended bench press
135x9x3
35x5x10 30-45 sec rest
Krocish rows
60x3x15/side
reverse flies
8x2x20
floor press
55x2x15 55x10
ME legs
Box Front Squats
185x5
225x5 some strain
235x5 lots of strain on the last rep
1L SLDL
55x3x15 lots of work on the sides
Band Lying Leg Curls
light bandx5x15
roman chair leg raises
5x12 alternating between legs together and apart
ME upper
Ultra-wide Chain BP
185x5
225x4 lost it at the middle on 5
DB BP low incline
55x2x10
55x2x8
55x1x6
DB Pullovers
35x20
35x25
Narrow Neutral Lat Pull Downs
3x12
Wide Pronated Cable Row
5x15
Rolling Bench Tri Ext
3x20
ME upper possibilities for the upcoming Intensification Phase:
CGBP
Dead BP w/ minis
Floor Press w/ 3 Count
Close Grip Dead BP
Supps: Work up to 6-10 RM
BB Rows
Pull Ups
Wide Grip T-bar Rows
CGBP
Floor Press
Ultra Wides
Standing BB Shoulder Press (Reverse Grip and Regular)
DE Legs From Yesterday:
SSB w/ minis
2 wheels+dimesx9x2
Deads from 100lb plate
I dunno, weight was 275,
DE bench (start of Intensification)
Bench w/ 50lb chains
115x9x3 most explosive when I transitioned from RC and traps (mid and upper) to lats at the bottom
Shoulder Press (standing)
115x8
135x5 stuck at 6 in the mid-point
Chins
bwx8
+20x6 last was a grinder
BB pull overs
50x3x10
Rolling DB Bench Ext.
30/arm3x10
Rope Pull to Chest Curls
30x3x15 very good pump, will have to do these more
ME legs
Deficit (100lb plate) Pull
365x1
405x1
425x1 lock out almost didn’t happen
405x1
SSB no belt free squat
155x8
185x8
SSB 1L GM
barx3x10/side
Light band seated leg curls
3x20
Swiss ball rollouts
3x20
ME upper
20lb medball bench throws 3x8
bench clapping push ups 3x4
Floor Press 3count pause
barx10
135x5
185x3
225x1
250x1 bar went smidge too far back
235x1
235x1
Ultra-Wides
155x8
185x8
205x7
Guillingham Row
155x8
185x8
Light Band High Anchor Rows
3x12
DE legs
box squat jumps to box 2x5
weighted box jumps 10lb db per hand 2x4
50% squat w/ parallel box, straight bar, mini bands, and chains
205x12x2
55% DL w/ mini band and chains
9x1
SSB DL stance GMs
135x12
6 inches
5x10
DE upper
3x5 throws into bouncy target thing w/ 12lbs
3x5 clap pushups w/ bench
bench w/ minis @ 45%
125x12x3 last 3 had to take more rest to stay explosive
Shoulder Press
75x10
95x10
115x6
Chins
bwx5
bwx8
bwx7
Low Anchor Cable Pulls
4x10
ME legs
SSB 50lb Chain turned around right box squat (keep seem up and way)
300x1
310x1
290x1
SSB free squat
160x10
180x10
210x9
Straight Bar GM
155x12
185x12
205x12
Standing Swiss Ball Roll Out
3x10
ME upper
chain suspended mini band bp
185x1
205xmiss 1in off
195x1
185x1
CGBP
165x10
185x8
205x8 a RM
T-bar machine rows
70x10
80x10
90x10 a RM
band pull-aparts
4x12
ME legs
OMG, felt terrible today. No snap. No grinding ability. No endurance. No nothing good.
Sumo Deadlift
405x1
435x1
455xmiss at the knees
Front Squat
185x8
205x8
225x6 with a ton of strain
at least these didn’t go bad. Might just be weaker glutes than I’ve had in the past since narrowing my squat stance and working on improving conventional over sumo. Will find out in a few weeks.
ME upper
suspended chain press medium grip (10-11 hole; double looped)
225x1
255x1
275xmiss
265x1
CGBP
185x6
205x6
225x5
standard bb row
165x8
185x8
band pull aparts
2x15
1x20
DE lower
2 20lb db drop jump to box 2x4
box jump going forward onto box
DE squats (light bands, 55%)
225x12x2 30seconds first round (3sets), 60seconds last round
DE deads
275x8x1 needed to sit back more on these; first one was uber explosive just about a jump
SSB GM
160x8
200x8 last rep was hard; got light headed after the set was over
Mega Leg Raise (raise feet above head)
1x5
1x8 really hard
DE upper
Non-Bouncy Med ball slams
2x5 20lb ball
bench clap push ups
2x5
one mini 50lb chains
125x12x3 need to focus on a clean and fast revearsal; got it good the last round
MP
115x5
135x5 might have had the 6th if I kept the bar closer to me
Chins
1x11
rope pulldown
3x12 mostly just for some volume for my back
ME lower
parallel box squat reverse light bands
405x1
425x1
435x1 very difficult, almost didn’t get
RDL’s
315x5
365x5
385x8 excrutiating; took a long time before next exercise
Front Squat Iso-Holds
315x2x15s
315x1x20s hard, but didn’t kill me
Hanging Extended Leg Raise w/ feet slightly spreading
4x10 mostly just aligning my hips and spine after the heavy work
Mini Band Side Walking
3x5/side
ME upper
Not feeling so hot; just sluggish and uncoordinated, still recovering from the last workout which fried all of my back and my grip a little
CGBP
225x1
245x1
265xmiss got it a few inches up, then my triceps sputtered out and I got lose
Ultra-Wides
185x5
205x5
225x7 nearly got 8, but coordination failed
Pendlay Rows
155x5
185x8 9th rep went half way up
cg neutral grip cable rows
75x3x12
hk;DE lower
50lb reactive box jump
2x3
static broad box jump
2x3
DE squats (these killed me) 60% light bands low bar
245x9x3 pulled hamstring tiny bit on second to last one
DE deads (very explosive on conventional; didn’t bother hammy at all) 65% light band
295x9x1
Low Bar GM
225x5
255x5
275x12 killer, but not nearly as much as AMRAP RDL’s
dragon flag
1x7
roman chair straight leg raises
3x15 legs together, a little apart, wider