-Squat (5-8 reps)
45x12
135x8
185x5
225x3
275x1
315x1
365x1 -+belt +wraps
405x5 -+belt +wraps +2 rep pr at weight… had at least 2 more but got off balance and started puking so just reracked to save for another day
-Pause Squat (8-12x1-2)
315x8 -+2 rep pr … pretty good with no belt lol this used to be my belted and wrapped pr not only a few months ago
-Block Pulls (8-12x1-2, on 45s/25s)
455x8 -+3 rep pr at weight
-CG OH Rows (12-15x3-4)
245x15/15/15 -+straps
-SLDLs (12-15x3-4)
225x15/15 - light adding 20lbs a week +straps need to get back to direct hammy work like this if nothing for injury prevention so i can pull better again
-Deficit Deadlift (8-12x1-2, touch and go)
405x10 -+straps
-Front Squat (8-12x1-2)
225x3
SHut it down here, i had been driving 8 hours or so last two days so i was beat my joints hurt and i hadnt been sleeping right. Also, switched back to tng deads to see if i can push my dead gains better cause literally its made no progress in comparison which worries me
-Bench (paused)
45x12
95x8
135x5
185x1
210x12/11/9 -+wraps pretty good can deff hit 225x12 next time
-Wide Grip Bench
205x11/12/10 -+wraps
-Incline Bench
175x10/7/3 -+wraps christ was I worn out
-Dumbell Flyes
+20X15/15/15/15
-Close grip OH Rows
225x15/15/15/15 -+straps
-Skullcrushers
75x15/15/15/15
moving on to a peaking program for like 8 weeks or so… gonna try to peak myself out to hit 315 bench 500ish squat, and 545ish dead. and also get to 225 leaner
next workout is deads saturday… deads 405x12, deficits 385x12, front squat 205x12, leg curls 1 top set, pulldowns 1 top set, back extensions 1 set to deat
-Squat
45x12
135x8
185x5
225x3
275x1
315x1
365x1 -+belt +wraps
385x11 -+belt +wraps +20lb -1 rep pr… had 12 or more but i dint want to bend another bar by having to drop it off my back towards the end so i called it at 11
-Pause Squat
295x12 -+20lb +2 rep pr from 10rm. ive done 315x8 but this is good. I can do 315x12 next week
-HS Pulldowns
70x12
85x12
100x12
115x30 -+straps +25lb pr… did these instead of rows cause i pulled my rear delt a little shoulder pressing so i didnt want to aggravate it with rows
[quote]Spidey22 wrote:
You do your own programming? Or are you doing some kind of actual routine? Workouts look interesting. Keep it up though, man. [/quote]
I do my own programming, its not really programming its not that hard just start light and peak heavy
-Squat
45x12
135x8
185x5
225x3
285x5
330x5 -+belt +wraps
375x5 -+belt +wraps only required reps didnt feel so hot today
415x1 -+belt +wraps
440x1 -+belt +wraps
-Olympic Pause Squat (3x10)
235x10x3
-Leg Press (3-5x10)
4.5pps x10x3
-Leg CUrls (3-5x10)
170x10x3
-Lat Pulldowns (3-5x10)
170x10x3
nothing crazy today, the squats were all very conservative and not hard at all. 440 looked like an opener.
the paused olympics were hard but working deep and paused and not getting bent over will be helpful to get me to that 500… rest was just assistance work
