Heavy Upper
Football bar bench 245 x3 same as last week except shittier?
3board close grip 255 4x5 i hate 3 board, i really do
4x30s reverse band barbell row
3x20 0-90 laying shoulder rotations
191.4 this AM
Medium Lower
80% squat 4x3 3s negative 360
GHR with weight 4x6 drop to body weight do max reps 25lb weight no idea the max reps, just went till cramp
Leg press with 2x monster minis per side 7 plates 4x8
45 degree hyper plus double monster mini 4x10
Deadsquat bar loaded carries 3x50 yards 315 lbs
Medium bench 4x3 3s negative 80% 225
DB neutral bench 4x10 70
Tsunami lat pulldown 4x12 110
Side raises with 3s negative super set with elbows in underhand band pullapart 3x12
Hammer Strength Low row 3x12 100
Single Arm Grenade ball press downs 3x15 40lbs
Feeling a bit beat up from dieting and training, got permission for a 150g carb cheat meal tonight. Going to smash some sushi.
box jumps x 20 rest 15-25s between
Speed squats 60% into orange bands 270 6x3 4s negative
Laying Leg Curls 3x20 110
Banded Good mornings 3x25 green band + orange band
Machine Abductions 3x20 superset with machine adductions 3x20 85
Hanging Leg Raises 4x25
Medball chest throw 20 reps, 15-25s rest
Speed Bench 60% into red band 6x3 4s negative 170 - these felt really good
Incline DB bench 3x 1 used the 35s up from last week
Hammer Strength chest supported row 3x20 70
6 ways 3x12 7lbs
Fat Grenade ball pull overs 3x20 90
Dips 3x20 assisted machine set to 39.5
New block!
SSB squats 425 x2
Conv deadlift off blocks 500x2
GHR abs 4x20
45 hyper 4x20 + 25lbs
Swiss Bar bench 235 x 2 ( i hate these bars so much, i can’t hold them worth a shit )
Catapault bench 4x5 325
Chest support rows neutral grip 3x6 3s hold 115
Face pulls 4x15 60
Weight 189.9
Had a super long weekend with work stuff that kept my sleep at less than 13 hours in 84 hours, got to train today.
medium day
Squats 4x3 3s pause at bottom 75% 340
Deadlifts 4x6 3s hold below knee 405
Didn’t do the last 2 as I was exhausted and there was no point in going past my recovery limits at this time. Food and sleep time.
I hate the swiss bar too … Used it for speed work in my last cycle. Going to ditch it for my next one. Too funky to get tight and not sure it helped at all aside from preventing shoulder fatigue.
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Yeah for speed work it might not be the best unless you can really lock it in. For ME/Rep work it works wonders IMO
Medium Upper
4x3 bench 3s pause 75% 210
4x10 DB incline press 70s
4x8 1s squeeze at top neutral grip mag handle rows
4x10 chest supported rows elbows out 45 ( really focused on contracting these )
4x8 close grip vbar skull crushers 1s pause at forehead
Light Lower
20 seated jumps from a box onto another box
6x3 3 count pause squats 250 +90 in chains
3x20 seated leg curl 115
3x20 reverse hyper 115lbs
4x20 bad girl good girl super set
4x25 hanging abs
Heavy Lower
SSB Squats 415x2
Deadlifts off blocks 525 x 2
GHR abs 4x25
45 hyper 4x20 20lb weight squeezing the shit out of the hamstrings
Swiss Bar bench 240 x 2
Catapault bench 4x5 325
Chest support rows neutral grip 3x6 3s hold 115
Face pulls 4x15 60
BW was 187.5 this morning, we shall see where it ends up Saturday morning.
Competing this weekend?
Oh no, just my weekly weigh in. I’m back on a 60 week nutrition program, haha.
My frame isn’t suited for 181, I need to fill out 198 but I need to get leaner so I can eat into 198. It’s undecided if my October meet is going to be 181 or what.
Gotcha, best of luck with the nutrition. Tryin to clean up the diet myself. Have you considered a water cut for the meet? 8 lbs is doable.
Thanks, the nutrition is easy, I know what to eat I just don’t unless I pay someone, hahaah.
Traditionally I don’t do well with water cuts. My strength usually collapses pretty hard.