Flat BB Bench
2 x 8 x 135
5 x 225
5 x 3 x 255 (85%)
5 x 225
Incline DB Bench
5 x 5 x 90
Low Point Cable Fly
4 x 12-15 x 30-40
Tricep Extension
4 x 8 x 120-130
Dips
20, 12 ,12 x BW
Single Arm Extension
4 x 12 x 30-40
A good bench day, 85% moved really well, form felt solid, I think a 3 plate bench is hiding right around the corner for me. Form feels solid, weight keeps getting lighter, mind is in the right place. Left elbow is being a bit cranky, but I think it’s because I’ve been doing a bunch of pull ups every day, gonna ease off on that and see how it feels. All in all a good, solid day.
SS
Deadlift (Conventional)
3 x 5 x 275
SSB
3 x 5 x 185
Lat Pulldown
12 x 120
3 x 12 x 150
15 x 120
Low Point NG Row
3 x 15 x 150
Not a lot of oomph this morning, I was sweating and it was into my gas tank a lot more than I expected. Telling myself that I’m simply saving my energy for a good shoulder session tomorrow, ha.
It is what it is.
OHP
5 x 95
5 x 135
3 x 155
4, 2, 2 x 175 (87.5%)
5 x 135
Seated OHP DB
2 x 8 x 70s
1 x 15 x 55s
Superset:
3D Bands
4 x 20 x Black
Chest Supported Rear Delts
4 x 15 x 20s
Superset:
Tricep Fold Ins
12 x 25
3 x 10 x 30
Lateral Raise
4 x 12 x 25
Superset:
Tricep Extensions
4 x 8-12 x 90-120
Front Raise
4 x 10 x 25
Superset
High Pull (cable/v-bar)
4 x 15 x 120-150
Single Arm Extension
4 x 8-12 x 40-60
Pretty good day, decent little pump, nothing too wild. Get in, get out, don’t get wild. that ~90% felt heavy, thought I was going to do better at the 175 mark, but I’ll take what I can get. Tomorrow may be an off day, then legs again on Saturday, I mean Squatterday.
Weight: 198.0 (post breakfast and water intake, large late meal last night)
Squats
2 x 5 x 135
2 x 5 x 225
1 x 3 x 275
1 x 3 x 315
1 x 365 (90% RPE 8)
1 x 375 (92.5% RPE 9)
1 x 3 x 335
1 x 3 x 315
1 x 12 x 225 (to 14” box, speed)
SSB Good Mornings
1 x 10 x 45
4 x 10 x 135
SSB Step Ups to 12” Box
1 x 10/10 x 135
2 x 10/10 x 155
SS
Leg press
2 x 15 x 260
Calves
2 x 15 x 260
Decent day. Was planning on a few singles at 365-375 but my wrist wasn’t playing nice so I got there and backed off. Rep strength wasn’t there. But I feel like I own 365 and 375.
Weight is still headed in the right direction. Getting stronger and leaner… what is this wizardry?!
Flat BB Bench
10 x 135
8 x 185
5 x 225
3 x 245
1 x 275
1 x 295 (RPE 9, 97%)
0 x 315 (Just missed)
5 x 245
Incline DB Bench
90s x 5, 5, 5, 4, 4
Superset:
Dips
3 x 12 x BW
Fold-Ins
3 x 10 x 30s
Superset:
Dead Stop Skull Crushers (on floor)
3 x 10 x 65
Push Ups
3 x 8
Tricep Extensions
3 x 10 x 100
1 x 15 x 80
A good day, 295 (~97%) moved really quickly, thought 315 may be there, I think 305, possibly 310 was there, but we live to lift another day, and on that other day 315 will be there.
Happy with the 200.0 mark, was pretty loose with my eating throughout Sunday, so that’s cool.
Conventional Deadlift (straps and dead stop)
8 x 135
5 x 225
5 x 315
1 x 405
3 x 425 (85% RPE 8.5)
5 x 405
5 x 365
Superset:
SSB
3 x 5 x 225
BB Row
3 x 12 x 135
Superset:
DB Row (R/L)
2 x 10/10 x 100
1 x 20/20 x 100 (straps)
Ab Wheel Roll Out
3 x 10
Superset:
Face Pull
3 x 15 x 100
Hanging Leg Raise
3 x 10
Superset:
WG Pull Up
3 x 5 x BW
Low Point NG Row (Chest Supported)
3 x 12 x 100
Superset:
Strict Curls
3 x 10/8/8 x 30
Strict Hammer (using SSB handles)
3 x 10 x 45lb Bar
Not great, not terrible, just a day. 425 felt like a flippin’ Volkswagon (the peoples’ car!) even with straps. SSB felt like trash as well, just heavy. Ah well, is what it is (once again).
Weight is still good, thought it’d spike a bit as I had a chunk of lasagna and a Lenny and Larry’s cookie fairly late.
Trained abs today, catch me waitin’ by the phone for Men’s Health to call for their next cover guy haha
i nearly dropped a ronnie coleman youtube link in here.
