Back squat (high/pause/exhale at bottom) - bar, 135x10, 185, 225, 275x3x4, 295x2
Sumo DL - 135, 225x3, 315x2, 405x6, 405x7, 405x8
Lying leg press (exclude base/high) - 180, 270, 360x12, 450x8; last set drop @ 360x8, 270x10
Calf push in lying leg press (exclude base) - 320xAMRAPx4
DB SL - 50x12, 60x12x4
Seated leg extension - (60x4x3), (75x4x3), (90x4x3), (105x4x3), (120x4x3)
Lying leg curl - 85x20, (115x8x3)x4; last set drop @ 85, 55xAMRAP
Peck deck (1 and half) - 90, 105x12, 120, 135x8
Incline DB press - 45, 60x8, 75, 85x3, 95x5x3, 100x3; last set drop @ 55, 45xAMRAP
Decline CG bench (pause) - 135x8, 155x2, 185x4x4
Supinated Tbar row (chest sup) - (45x5x4), (90x4x3), (115x4x2)x5; last set drop @ 90, 45xAMRAP
Incline DB fly - 50x12, 55x10-12x3
Peck deck (partials) 165xAMRAPx3; last set drop @ 130, 100, 70xAMRAP
Supinated pull down - , 130x12, 145x12x4; last set wide width pull down @ 115, 90xAMRAP
Machine lateral - 45, 55, (65x4x3)x4
Dip (tricep) - BWxAMRAPx3
1 arm DB overhead extension - 25xAMRAPx2
Reverse cable fly - (3holex8x4), (4holex6x3)x4
Back squat - 135xAMRAP
Noticed that my chest is overpowering my shoulders in appearance. Will begin to incorporate more shoulder exercises and reduce volume for chest. Also, these low weight high rep back squats that I’ve incorporated (mainly to work on form) have been giving me huge glute pummps haha
Lying leg press (exclude base/high) - 90, 180, 270, 360, 410, 450x20; last set drop @ 360, 270xAMRAP
Back squat( high/pause) - 135, 185, 225, 275x3, 185xAMRAP
Sumo DL - 135, 225, 315x3, 415x2x3, 415x6
Wide width pull down - 145x12, 130x12, 115x12, 100x12x4
DB SL - 65x12x4
Seated DB shoulder press - 55x10-12x2; last set drop @ 40, 30xAMRAP
Seated Calf raises - 90xAMRAP, 110xAMRAPx4
Supinated tbar row (chest sup) - 45x20, 90x12x2, 135x5x2; last set drop @ 90, 45xAMRAP
BB rear shrugs - 135xAMRAPx3
Lying leg curl - (95x5x6), (110x5x3)x3
Was chasing the pump today. Will get back to heavy lifting the next session. Also I’ve replaced incline DB press with seated DB shoulder press and added BB rear shrugs. Hopefully with these two additions I can get my shoulders to look more balanced relative to my chest (I still have lateral raises just on a different day).
Not sure if my stall with squats is due to A) over training, B) under recovery, C) Lack of core exercises, or D) poor form ? you guys will probably need a video to judge D). From the looks at my training, any ideas?
Aslo I’m thinking about starting Smolov to improve my squats…
Super set:
Peck deck (1 and half reps) - 85, 130x12, 145, 150x8
Reverse peck fly - (60x6x3)x4
Incline DB press - 45, 60x12, 75x8, 80x6, 90x6-8x4, 65x12x2; last set drop @ 45xAMRAP
Decline CG bench - 135x10, 155x8, 175x3, 195x2x4
Incline DB fly - 50x15, 55x10-12x3, 60x8
Peck deck (partials) - 190xAMRAPx3; last set drop @ 115, 85xAMRAP
Incline DB row - 45x15, 65x12x3
Ng pull up - BWxAMRAPx3
Wide width pull down - 85xAMRAP, 120xAMRAPx3; last set drop @ 100, 85xAMRAP
1 arm DB overhead extension - 25x15, 30x8-10x3
Machine preacher curl - (50, 40, 30xAMRAP)x2
Decline crunches - BWxAMRAPx2
Back squat (high/pause) - bar, 135, 185x5, 225x3x2, 275x4x6, 295x3
Sumo DL - 155x3x2, 245x3, 335x3, 405x10, 405x8, 405x5x2
DB SL - 45x15, 60x15x2, 70x8x2
Incline DB row - 45x15, 60x12, 70x8x3; last set drop @ 45xAMRAP
Wide width pull down - 195x6x4
NG pull down - 120x12x3
Seated calf raises - (90x5x4), (100x5x3)x4
Lying leg curl - (70x5x5), (85x5x4), (100x5x3), (115x5x2)x2; last set drop @ 70xAMRAP
Seated leg extension - (75x5x3)x3
Machine lateral (1 and half reps) - 45x12, 55x12
Let the lat growing begin, finally feeling the back pump from DB rows.
Super set:
Peck deck (1 and half reps) - 90x15, 110x12, 130x10x2
Reverse peck fly - (60x6x3)x4
Incline DB press - 45, 60, 75x8, 85x6, 95x3x4, 95x4; last set drop @ 60, 45xAMRAP
Decline CG bench (pause) - bar, 135, 155x8, 170x3, 185x3, 195x2, 200x2, 200x4
Decline CG bench - 170x8x2
NG pull down - 120x15, 165x10x4; last set drop @ 90xAMRAP
Incline DB fly - 50x15, 55x10-12x2, 60x7x2
Peck deck (partials) - 195xAMRAPx3; last set drop @ 120, 90, 60xAMRAP
Supinated pull down - 120x12, 135x12x3
Machine lateral (1 and half reps) - 60x8-9x4; last set drop @ 45xAMRAP partials
1 arm DB overhead extension - 30x15, 35x6-8x3; last set drop @ 25xAMRAP
Back squat - 135xAMRAP
1 arm cable row - 30x15x2
Lying leg curl (1 and half reps) - 45, 60, 75x10x2
Seated leg extension (1 and half reps) - 45x8x4
Back squat (high/pause) - bar, 135x15, 225x13, 245x8, 275x4, 295x2x5, 315x1
Sumo DL - 155, 265, 355x3, 445x4x3, 355x4x4
DB SL - 45x15, 55x15x4
Supinated pull down - 130x15x3
Lying leg press (high/no base) - 180x35
Seated calf raises - 50x30, 70x20, 80x15x2; last set drop @ 50xAMRAP
Standing leg curl (WPS/1 and half reps) - 30x8x3
Lying leg curl - 75xAMRAPx2
Super set:
Peck deck (1 and half reps) - 90x15, 105x12, 120, 135x10
Reverse peck deck - (60x10x2)x4
Incline DB press - 35x20, 60x15, 70, 80, 95x3x4, 65x12x2
Decline CG bench (pause @ 1 inch to chest) - 135x8, 165x5x4
Incline DB fly - 40x15x2, 45x12x2
Peck deck (partials) - 210xAMRAPx3; last set drop @ 120, 90, 60xAMRAP
Wide width pull down - 200x5x4
1 arm DB overhead extension - 20x20, 30x10-12x3; last set drop @ 20xAMRAP
Incline DB row - 55x15, 60, 65, 70x12x2; last set drop @ 35xAMRAP
Machine lateral (bottom partial) - 90x15-18x4
Machine lateral (top partial) - 45xAMRAPx2
NG pull down - 150x8x3
1 arm cable row - 35x12x2
Been slowly increasing the workout volume. The day after a body part is trained (e.g. chest and legs mostly), I train it again the next day with 1 exercises at a higher rep range.
Lying leg curl - (50x5x5), (65x5x5), (80x5x5), (95x5x5)
Seated leg extension - (60x8x3)x4
Back squat (high/pause) - bar, 135, 185x8, 225, 275x6x4
Sumo DL - 155, 265, 355x3, 405x10, 405x8, 355x3x4
Lying leg press (wide/pause) - 180x12, 270x12x4
Calf push in lying leg press - 270xAMRAPx4
Wide width pull down - 180x10x3
Incline DB row - 55, 60x12x4
NG pull up - BWxAMRAPx3
NG cable row (wide grip) - 90x12x2
Super set:
Lying leg curl (partials) - 105xAMRAPx3
Seated leg extensions - (105x3x3)x3; for every set a drop set was performed at 45x8 partials
Incline DB press - 45, 60x15, 70x12, 80x8x4, 65x15x2; last set drop @ 45xAMRAP
Dip - BWx10, 20x9-12x3
Wide width pull down - 135x20, (180x3x3), 210x4x2, 195x4, 195x6; last set drop @ 120, 90xAMRAP
Incline DB fly - 50x8x4
1 arm DB overhead extension - 25x16, 35x5-6x3
Machine lateral - (60x5x5), (75x5x4)x4; last set drop @ 50xAMRAPx2
Peck deck (partials) - 165xAMRAPx3; last set drop @ 135, 90xAMRAP full ROM
Supinated pull down - 120x10, 150x8x3
Reverse cable fly - (20x8x3)x3
Reverse cable curl - 20, 30, 40, 50, 60, 70, 80xAMRAP
Been doing 1 hr yoga sessions twice a week for the past 3 weeks.
