Week 8, Day 2
BENCH
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
CHEST SUPPORTED DB ROW (pause at top)
45’s x 12
45’s x 12
45’s x 12
45’s x 12
SNATCH HI PULL
185 x 3
205 x 3
205 x 3
AB WHEEL
3 sets x 20-30
I was supposed to only do 215 for the 7x5, but wanted to see if I could get 225 for all of the sets-- to my surprise I did! Really interested to see if my overall 1RM has moved.
Week 8, Day 3
BENCH
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4
CHEST SUPPORTED DB ROW
70’s x 5
65’s x 10
65’s x 9
60’s x 10
LAT PULLDOWN w/ V-Grip
160 x 12
160 x 12
160 x 10
DECLINE AB CRUNCH
3 x 12
Benching was very challenging today. By set number 3 it was starting to feel impossible so I had to put on some Meshuggah and as always it helped tremendously. I got all of the reps so I am very, very happy. Feels good to be starting to match my intensity with bench like my squat.
Week 8, Day 4
BENCH
250 x 2
245 x 3
245 x 3
245 x 2
240 x 3
240 x 3
240 x 3
240 x 2
235 x 3
235 x 3
3D BAND PULLAPARTS
3 x 30
AB CRUNCH
3 sets x 12
I was super tired from yesterday’s effort. I’ll rest and test my max sometime next week.
What’s your max at now? Based off your current numbers I’d guess you’re gonna hit 285-295 t’n’g. That’s an impressive amount of back-to-back volume. Killin’ it bud.
[quote]WhiteFlash wrote:
What’s your max at now? Based off your current numbers I’d guess you’re gonna hit 285-295 t’n’g. That’s an impressive amount of back-to-back volume. Killin’ it bud.[/quote]
Thanks dude. I tested my max about 8 weeks or so ago and I got a very smooth 265. I tried 275 after that but got stuck about 4-6 inches up.
I would love to hit 285, my bench has been stuck for awhile now. However, I have never really trained it “hard.” At least in terms of how hard I have trained my squat. We’ll see, I’m going to rest my upper body and see if I can hit it this weekend or next week sometime.
285’s in the bag mane, but don’t rush it. If you don’t feel ready 'til Tuesday, don’t max 'til Tuesday. Also, have someone film the attempt. Might sound wacky, but the “pressure” of not bombing for countless to see will help, and who knows, you might surprise yourself.
Great advice, thanks bud.
I’ll try to remember to get someone to film it. Most days there is a group I lift around, which definitely helps to have that added energy around. Thanks again for the support, I appreciate it.
Week 1, Day 1
SQUAT
300 x 9
300 x 9
300 x 9
300 x 9
BAND PULLAPARTS
3 sets x 40
A lot of intensity in those four sets of squats, I gave myself an exertion headache and light hurt my eyes. After about 20 minutes I felt better. Solid squatting.
Week 1, Day 2
SQUAT
325 x 7
325 x 7
325 x 7
325 x 7
325 x 7
AB WHEEL
3 sets x 25-30
Sore as hell, but got it done.
Week 1, Day 3
BENCH
135 x 8
185 x 5
225 x 2
245 x 1
265 x 1
285 x 1
CHEST SUPPORTED DB ROW
50’s x 4 x 12
T-BAR HI ROW
95 x 4 x 10-12
I have never really filmed my benching before. It definitely gave me a lot to critique personally. I think if I work on my technique I could really improve my numbers. None the less, I am stronger and that is the most important thing. Here is a short video log for the day…
Week 1, Day 4
SQUAT
345 x 5
345 x 5
345 x 5
345 x 4
345 x 5
345 x 5
345 x 5
BENCH
235 x 5
FACEPULL
160 x 12
170 x 12
170 x 10
140 x 12
AB CRUNCH MACHINE
3 sets x 12
Murdered that 285. You’ll hit 3 plates by next summer.
Thank you Flash, we will see!
Week 2, Day 1
BENCH
145 x 5
170 x 4
200 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
170 x 10
BB ROW
185 x 8
185 x 8
185 x 8
185 x 8
DIPS (pause)
25 x 10
25 x 10
25 x 10
25 x 10
AB CRUNCH MACHINE
3 sets x 10
Week 2, Day 2
SQUAT
260 x 10
300 x 8
325 x 6
345 x 4
FRONT SQUAT
195 x 5
225 x 5
225 x 5
225 x 5
GHR
x8
x8
x8
x8
AB WHEEL
3 sets x 20-30
Week 2, Day 3
BENCH
145 x 5
170 x 4
200 x 3
200 x 3
215 x 2
215 x 2
230 x 2
230 x 2
240 x 1
240 x 1
200 x 4
170 x 10
CHEST SUPPORTED ROW (tried w/ EZ BAR)
135 x 12
135 x 12
135 x 12
135 x 12
KLOKOV PRESS
85 x 10
85 x 10
85 x 8
LAT PULLDOWN (V-GRIP)
160 x 12
160 x 12
Week 2, Day 4
SQUAT
260 x 10
280 x 8
300 x 8
325 x 8
FRONT SQUAT
195 x 5
210 x 5
225 x 5
225 x 5
HAM KILLERS
x10
x10
x10
x10
T-BAR HiROW
90 x 10
90 x 10
90 x 10
90 x 12
DECLINE AB CRUNCH
3 sets x 10-12
Ham killers were a neat exercise I saw from one of John Meadow’s videos. I don’t do really any bodybuilding, but these were really cool. Easier than GHRs but more effective than a hamstring curl in my opinion-- also they are easier to control than a GHR to focus the effort on the hamstrings primarily.
Week 3, Day 1
BENCH
145 x 4
170 x 4
200 x 3
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
170 x 12
BB ROW
190 x 8
190 x 8
185 x 8
185 x 7
DIPS (PAUSE)
30 x 10
30 x 10
30 x 9
30 x 8
AB CRUNCH MACHINE
3 sets x 12
BAND PULLAPARTS
3 sets x 30
I never add this, but I always stretch, foam roll, and do some yoga after every time I train.
Week 3, Day 2
SQUAT
260 x 10
280 x 8
300 x 8
325 x 6
345 x 6
FRONT SQUAT
195 x 5
225 x 5
245 x 5
245 x 5
GHR
x8
x8
x8
x8
SNATCH HI PULL
185 x 5
185 x 5
185 x 5
AB WHEEL
3 sets x 20
Week 3, Day 3
BENCH
145 x 4
170 x 4
200 x 4
215 x 2
215 x 2
230 x 2
230 x 2
230 x 2
240 x 2
240 x 2
200 x 4
170 x 12
BB CHEST SUPPORTED ROW
105 x 10
105 x 10
105 x 10
105 x 10
DB SHOULDER PRESS
60’s x 8
50’s x 8
50’s x 8
PULL-UP
x12
x12
Week 3, Day 4
SQUAT
260 x 10
300 x 8
325 x 8
345 x 8
FRONT SQUAT
196 x 5
210 x 5
225 x 5
225 x 5
RDL
185 x 8
185 x 8
185 x 8
185 x 8
DECLINE AB CRUNCH
3 sets x 10-12