MP
95x5
110x5
125xAMRAPish stay 2-3 reps under
DE bench 50 percent with mini-band plus chains
heavyish doubles with just adding more tension
chins
If the schedule keeps…
Sunday: work, no wo gym is closed
Monday: work, sq wo
Tuesday: off, bp wo
Wednesday: work,
Thursday: work
Friday: off dl wo
Saturday: off mp wo
New cycle
MP 145
DL 440
BP 235
Sq 330
copy and paste MP wo above for later and do squat wo monday:
plyos
230x3
265x3
295x4 might have had 6, maybe heavy grinding 7 with bad form
315x8x1 all were fairly smooth
DE DL w/ light band
225x12x1
high leg raises alternating side and regular
5x5
cycle 2
week 1
wo 2
MP 145
100x3
115x3
130x5 had 7 in there… maybe 8
DE BP with minis
115x8x3
- single light band
115x1x3 - chains
115x2x3
chin ascending ramp
bw x 5
bw+20 x 5
bw+30 x 5 last rep was slow w/ tiny bit of grinding
bw+20 x 5 same as last rep
cycle 2
week 1
wo 3
DL
305x3
350x3
395x4 could tell I wasn’t feeling very strong at this point, probably didn’t have more than 6 total today
425x8x1
DE squat w/light bands
165x12x2 these got hard at the end but form and speed was good
spread eagle hanging leg raises
3x15 mostly to stretch spine and get blood into groin and hip flexors
cycle 2
week 1
wo 4
235
165x3
185x3
210x5 very easy
singles
225x1
235x7x1 all very smooth
2 count pause cgbp
135x3x8
bw supinated chins
3x8 not bad considering deadlift and bench fatigue and not training the underhanded version in forever
cycle 2
week 2
wo 1
sq 330
215x5
250x5
280x5 these felt really slow and hard, probably didn’t have more than 7 in the tank
GMs w/ really good form and pause (canning speed deadlifts for something that’ll ‘bullet-proof’ my back)
3x8 will do more reps next time
hanging heel over head leg raises
4x5
cycle 2
week 2
wo 2
MP
95x5
105x5
120x5 felt easy
DE bench w/ double minis
125x12x3
neutral grip chins
mini+bw x 5
2minis+bw x 5
mini+bw x 5
bw x 10
cycle 2
week 2
wo 3
DL 440
285x5
330x5
375x5 had at least 8, maybe 9
DE squat minis+chains
185x12x2 was doing good on preventing excess apt
spread leg hanging leg raises
5x15
Okay… last program hopping for at least several months
Day 1 BP focus heavy/moderate
8x2 @ 80ish percent BP
8x2 @ 70-75 percent MP
facepull tris bis superset
Day 2 Squat/DL assistance speed/light
DE squat
1L DB DL
ab circuit
Day 3 BP tris/speed
DE bench
db bench work for tris
cable rows
curls
Day 4 Squat/DL heavy
8x2 @ 80 percent squat
8x2 @ 70-75 percent DL
heavier abs
cycle 1
week 1
day 1
heavy BP day
BP
225x8x2 all were smooth and fast but last 2 sets were a smidge slower
MP
135x8x2 same as BP
face pull, pushdown, curl triset for pump
-next time just do cable rows supersetted with pushdowns
cycle 1
week 1
day 2
legs speed/light day
4x3 broad jumps
DE squat 50 percent straight weight
185x20x2
1L db DL
30/handx3x15
ab triset 3 sets
ball rollouts 15
ball crunches 15
hanging leg raise 15
The workout worked entire posterior, quads, and core a lot and upper back a little
cycle 1
week 1
day 3
upper speed/light day
ME bench @ 50%
135x20x3
good triceps pump from this
assisted chins supinated w/ controlled tempo
80lbx3x10
neutral grip 1arm bp
40x3x12 w/ controlled tempo
cycle 1
week 1
wo 4
heavy legs
squat @ 80 percentish
295x8x2 actually got easier at the end of the sets, need to focus on pushing upper back/neck into bar from the get go
dl @ 70ish percent
335x8x2 good weight if I keep rest low
ab superset
3x15 each rollouts and hanging leg raises
cycle 1
week 2
wo 1
heavy pressing day
bp @ 80ish percent
225x7x2
225x1x3 probably had 6-7 if I pushed it
MP @ 70-75ish percent
135x7x2
135x1x3 probably had 6-7
3 trisets w/ mini-band facepull, rope tri pushdown, bb curl for pump
cycle 1
week 2
wo 2
light/speed lower body day
DE squat 2 count paused squat @ 50ish percent
185x20x2
1L db dl
30/handx3x15
Ab superset swiss ball rollout w/ crunches
3x15 each
cycle 1
week 2
wo 3
upper body light/speed day
DE bench @ 50 percent
135x20x3
neutral grip chins
bwx4x8
bwx1x7
db neutral grip 1arm bp
45/sidex3x12
cycle 1
week 2
wo 4
lower body heavy day
squats
295x7x2
295x1x3 maybe had 6 with a mini pause rest
DLs
335x7x2
335x1x3 had 6-7
ab superset ball roll outs and leg raises
3x20 each
cycle 1
week 3
wo 1
upper body heavy
bp
225x6x2
225x2x3
mp
135x6x2
135x2x3
face pull/rope ext. outs/reverse ez bar curls 20/20/15 for 3 sets for the pump