DE Lower
Beltless SSB Box Squat
185x12x2 45s rest
DB SLDL
40/handx5x10 RPE from 7-7.5 60s
bulgarian split squat
3x10 45s rest
back ext, back ext machine side raise, ab roll out triset
3x10 each, 60s rest
conditioning: band GM, push up, goblet squat combo light band, bw, 20lb 10 rep ladder
got to 4 easily before the gym closed
DE Bench
hand elevated by bench plyo push up
5x5
Short Pause 1-Board Press
155x14x3 30s rest
Tate Press
40/handx5x10 RPE from 7-8 60s rest
metal hook strap lat pull down
70x5x12 45s rest
paused face pull
20lbx5x12 30s rest
reverse ez curl
40x5x10 30s rest
conditioning: tire flip and gorilla charges laddered down to 5 from 10 reps
ME Lower
light band assisted power squat
365x5 RPE 7.5
405x5 RPE 8-8.5
385x5 RPE 8
low back and hamstrings seemed to be the limiting factor
paused prisoner back ext
5x10
love the back pump on these
goblet squat
40x5x15
leg raise
3x15
supersetted w/ side raise
30lbx3x12
ME Bench
Short Pause 2-board press
255x5 RPE 8
275x5 RPE 9
255x5 RPE 9
6% fatigue
swiss ball db press
40lbx5x10 60s rest
1-arm cable row
50lbx5x12 45s rest
short bar 1-arm standing press
30lbx3x10 45s rest
hammer curl
15lbx3x15 45s
db curl
10lbx2x15
conditioning: beat up the heavy bag hard for 10 minutes
DE Lower
Box Jump to higher plyo box w/ 4 wheels on top
5x5 30s rest
got my heart rate and my body activated
SSB Box Squat
195x15x2 30s rest
these just about killed me, I just had to lie down for a couple minutes before I could get back up to do anything else
Deadlift
275x5
315x5
365x5
315x5
275x5
screw the 5/3/1 scheme, I’ll just do these Mike T. style using the repeat method for work capacity. Work to a RPE 7-7.5, keep going until I get an RPE of 8-8.5. I’ll try load drop for the next deadlift cycle. And I’ll do rep drop for the last one.
bulgarian split squat
3x12 45s rest
midsection triset:
ab wheel
3x10
back ext
3x10
back ext machine side raises
3x10
conditioning: battle ropes 25s, push up 10, worked down to 5s and 6 push ups
DE Bench
Drop-Catch Bench
155x16x3 15s rest
Tate Press
40x6x10 60s rest
close neutral grip lat pull down
70x5x15 really focusing on the stretch and peak contraction
paused face pull
20lbx3x15
reverse curls
30lbx3x15
punching bag for 10 minutes
ME Lower
2-Plate Block Pull
355x5 RPE 7
385x5 RPE 7.5
415x5 RPE 8
Forgot the assistance, but I remember it was the same stuff as last ME workout but a little less volume because of the Dling
ME Upper
3-Board Plate
255x5 RPE 7
285x5 RPE 8
315x2 RPE 10
let my ego get in the way and took way too big of a jump
stuff like last ME upper don’t remember exactly
DE Lower
SSB box Squat
205x15x2
deadlift
315x5 RPE 7
385x5 RPE 7.5
315x5 RPE 7
ab stuff
went home
—New Block—
-Accumulation Block-
Goals:
DE Bench
Bench w/ Chains
155x10x3 30s rest
185x3
205x3
225x3 RPE 7.5-8
BB chain JM Press
95x10 an awkward set, not in the groove
75x2x10 much better, basically a reverse J
light band assisted chin
3x10 RPE 8
1x9 RPE 8.5
1x7 RPE 8
BB style seated db press
20x3x15
regular band pull aparts
3x10
supersetted w/ underhand band pull aparts
3x10
conditioning: 2-db swing, gorilla charges, face pulls for a while
ME Legs
Box Squat w/ Pad
305x3 RPE 8
335x3 RPE 8
365x3 RPE 8.5
Paused SSB GM
135x8
115x3x8
Narrow Stance Leg Press
3p+25psx3x12
bench leg raise supersetted w/ decline crunches
12/10
12/10
10/10
leg curls to pump over 3 sets
conditioning: alternating tire flips w/ bear crawls
ME Bench
3-Count Paused Bench
225x3 RPE 8
255x3 RPE 8.5
245x3 RPE 8
CG Incline Press
135x2x8
115x2x8
DB Row
60x3x10
DB Fly supersetted w/ DB seated Cleans
DE Bench
Chain Bench
165x9x3
Chain JM Press
95lbx4x8
light band assisted chin
4x10
1x8
bb style db press
10lbx3x15
supersetted w/ band pull apart
3x12
reverse curl
40x3x15
ME Legs
High Bar DL Stance GM
255x3
285x3
305x3
Front Squat
135x4x8
Leg Curl
3x15
reverse crunch and regular crunch at same time thing
3x15
supersetted w/ back ext side raises
3x10
[quote]Fletch1986 wrote:
High Bar DL Stance GM
255x3
285x3
305x3
[/quote]
Pretty fuckin heavy good mornin ain’t it?
[quote]csulli wrote:
[quote]Fletch1986 wrote:
High Bar DL Stance GM
255x3
285x3
305x3
[/quote]
Pretty fuckin heavy good mornin ain’t it?[/quote]
right? thats brootalz
Yeah kinda haha. It felt like my head was going to pop off and I had busted blood vessels on the really thin skin around my eye. I’m trying to teach myself to strain to keep my back flat when I deadlift. I’m not doing deadlifts to do this because whenever I go heavy I end up compensating for my back weakness. But I am doing light-moderate DLs with moderate volume for practice.
ME Upper
2-Count 2-Board Press
245x3 RPE 8
275x3 RPE 8.5
295x3 RPE 10
BB CG Incline Press
115x4x8
DB Row
60x3x10
Prehab style decline db fly, UH band pull apart superset
Very Strict DB UH Curls
20lbx3x12
Mostly trying to get a stretch and pump in bis to stay healthy
DE Lower
Manta Ray Beltless Foam Pad Box Squat w/ Chains
245x8x2
very hard w/ crazy back pump
Deadlift
295x3
345x3
395x3
345x3
295x3
Leg Curls
Pallof Presses
ME Lower
Light Band Assisted Power Squat
365x3 RPE 7.5
405x3 RPE 8
455x2 RPE 10 Almost got 3 but I couldn’t power out of hole as hard as I wanted because my right hamstring was threatening to cramp up
I’m getting so much pop out of hole but then I can’t grind in my sticking point because my upper back will cave and my hamstrings can’t extend my hips
I need to take lower RPE’s and more volume on my ME work!!! Stop going by ego!!!
GM
185x8
155x3x8
3 sets of leg ext’s and curls to pump
swiss ball jacknives
3x12
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