Friday
speed squats and pulls
Monday
front squat 255x1
gm 205 4x5
accessories
Thursday
255 nearly got it, very close but had just a little nudge
135 jm press 3x5
cg machine row
cable curls
Friday
185 band speed squat
205 oly squat 3x5
Sunday
115 band speed bench: cgbp was a bitch on these
60-70 dbbp 3x10
pull overs 45
face pulls
Monday
350x1 high box squat (bottom thighs parallel to ground)
5x5 205 1x8 225
Wednesday
decline press 275x1
jm press 115, 135, 155, 135 x 5
machine wide grip row 85 2sec pause
face pull
Monday
365x1? spotter ‘helped’ at the bottom, i don’t think i needed it but he did because he said sitting on a box with that much weight can hurt my spine
4x5 225 gm
back extensions
hanging knee raises
Wednesday
280xmiss
up to 155 jm press
face pull
Friday
8x2 speed squat focused on relaxing hips on box
2x8 1x7 185 oly squat
2x14 back extension
2x12 12.5lb hanging knee raises
Thursday (ME upper)
245x1 pause press 250xfail (nearly had a lower back cramp, got it a couple or so inches off my chest)
jm press 3x155
cable row
face pull
db curls
Friday
speed squats
bb elevated reverse lunges 75lbs
back extensions
abs
Sunday
speed bench
db bench ramped to 75x1x10
45lb pull overs
Monday
not quite parallel box squat 340x1 smidgen shaky but solid still
225x3x5 gm
3x10 ab
3x10 back exensions
Wednesday
250 pause press
Friday
speed squats
Sunday no workout
Tuesday
350x1 just above parallel, spring off box, strain and struggle but very steady and clean
225x5x5 gm 225 upping weight next time
db sldl 110x2x13
ab 122,10
Wednesday
205 minisx1 lots of strain/struggle just above mid-point
145x1x5 155x2x5
band pull aparts
Friday
speed squats
went home
Monday
ME no plate box squat (tiny smidgen below parallel) 345x1 sprung off box then began to struggle
gm 135x3x15
Sunday
de bench
face pulls
Monday
ME no plate box squat, 355xbarely missing about 3-4 in out of the hole
3x6 225 gm
back extensions
abs
Wednesday
military press 165x1 185xgot it to almost above my head, no where close really
bb row 185x3x5
band press 145 bandsx3x5
face pull 3x10
db curl 25/handx3x10/side
Friday
de squats 8x2
275x1x3 box squat
db sldl 2x14
abs 2x10
Sunday
de bench 9x3
225x1x8
2x15, 1x12 lat pull down
2x15 face pull
Monday
zercher squat 265xmax feels hard around the middle to top, works middle and lower back hard (blend between squat and dead kind of)
225x4x5 gms
abs and back ext.
Wednesday
Floor Press 275x1 very explosive, 295xmega fail no hope in hell at the bottom
185x4x5 bb row
145x4x5 mini-band bp
3x15 face pull
2x10 curls
Friday
De squats (getting used to my vff’s)
high narrow leg press 5x8 (need to find another leg press for more weight)
double mini-band leg curls 2x8
abs
Didn’t push it very hard at all, just feeling out the leg press machine and ‘relearning’ to squat in the vff’s.
Sunday
DE bench (got more leg drive with vff’s)
dips 50x3 35x2x5 need to lower weight more till I get used to dips
lat pull down 3x15
face pulls 3x15
Monday
455x1 mid-shin rack pull
225x3x5 sldl
band leg curls 3x10 (doubled)
hypers bandx15 10lbx10 bwx20
abs
Wednesday
245x1 dead bench
5x3 mid thigh pin snatch
70x3x5 neutral grip press
rhomboid stuff
40x3x8/side db curls
Friday
DE squat
4x5 leg press
band leg curls
med ball abs
Sunday
DE bench
3x8 against band dips
3x15lat pull down
2x15 face pulls
Monday
405x1 C. Dead 455xmiss 435xmiss did better on 455, got up an inch, held and struggled, dropped
225x3x5 sldl
3x10 swiss ball leg curls
2x12 back extensions
2x15 machine crunches
Thursday
255x1 260xfail dead bench
mid thigh pin clean push press 4x3
Sunday (RE)
225x3x5 easy
barx3x8ish barbell neutral grip one arm overhead press
50x3x8
HS iso pull down 3x10/side
one arm face pulls
curls to pump