Wednesday
Conditioning/Pre-Fatigue
DB Bench on Swiss Ball
30x30/10/7/3
ME CGBP
I was only able to work up through my first working set at 225 for a triple. My shoulder just felt too iffy and it wasn’t worth it to me.
Crazy Weight Bench w/ 90lbs total hanging from minis
3x20
really nice for flushing my shoulder girdle and pecs with blood and I could push it hard without any issues. In fact I felt better.
1 Mini Band Push Ups
15, 14, 12
DB Raise Triset for Shoulder Health
3x10/10/10
Slight Decline DB Flies
10x3x15
just going a light pump and a good stretch, this helped my shoulder immensely
Narrow Neutral Grip Cable Rows
100x3x15
Screwed around with some OH squats with just the bar and even did pauses in the hole. This felt good for stretching things out and stabilizing my shoulder girdle.
My bench needs an overhaul. For the sake of my shoulder.
On ME day, I’m cutting the 3rd bb exercise for anything that trains stability. Pushups, db swiss ball presses, crazy weight bench, 1-arm db presses, stuff along those lines.
Start doing OH squats every day for warm ups.
Do them at home with a broom or something.
Instead of conditioning/prefatigue, do a shoulder complex with light weight before bench days.
For now, I’ll see how that works out.
Yikes, I need to do a better job logging
Saturday DE legs
conditioning/pre-fatigue:
farmers walks
DE Box Squats
Regular Squats
315x4
330x2x4
345x4
Double Pause DL
275x8x1
BB Row
145x3x8
Tuesday DE Bench
Pre-Fatigued my lats and tris for better recruitment
DE Bench w/ Chains
185x9x3
I should’ve used less weight, just not feeling it
Regular Bench
215x4x4
not feeling much pop or strength
MP
115x2x8
BB Stuff
Wednesday ME Legs
Conditioning/Pre-Fatigue:
Goblet Squat w/ 40lbs
Manta Ray Squat
315x3
345x3
365x3
These felt really good, on that last one my hips stayed in perfect position, my upper back just collapsed a tiny bit and my low back compensated by rounding a tiny bit too but otherwise solid
Hip Width Stance High Bar Squat
275x6
275x8
Rack Pulls Just Below Knees
455x2x6
Stuff
Friday ME Upper
Pre-Fatigued lats and tris just for better activation
Wide Grip BP Touch n Go
240x3
255x3
270x3 decent strain on last rep
CGBP
225x6
225x7
Standing No Leg Drive Muscle Snatch to BTN OH Press
75x3x4
BB Stuff
Saturday DE Lower
Stuff, I wish I logged it.
I remember on regular squats after farmers carries and DE box minik-banded box squats, I hit a not too difficult regular squat 365x4 with 3-4 reps in the tank. Both an RPE PR and done after all that other work.
Monday DE Upper
Prefatigue with bb rows and bb OH ext.
DE Mini-Band Bench
6x3
make sure to lower under control for your pecs and shoulders
Bench
245x2
245x2
260x2
275x1 only 2 reps in the tank
OH Press
125x6 tough
125x8 near max effort
flies for pump and stretch since my pec was cranky, helped a lot in that wo and next days
BTN Lat pulldowns- these helped strech out my pecs too.
Wednesday ME Lower
Forgot about pre-fatigueing, don’t forget next time
Narrow Stance High Bar Squat
365x1 smoke show
390x1 a strain but I felt more in there
405xmiss It was a form error, I let the bar get in front of me. I might have to try to sit down further back on my heels when shit gets heavy. I’ll have to play around with that
More of the same
315x2x4
Rack Pulls
485x2x3
get straps to do more volume, then after those do times hold double OH for grip.
bulgarian split squats, back raises, and hanging leg raises
Grrr, gym closed because of easter.
Have to finish this week tomorrow so…
Monday: DE Legs
Tuesday: DE Upper
Wednesday: Off
Thursday: ME Legs
Friday: ME Upper
Saturday: Off
Sunday: DE Lower
Monday: DE Upper (business as usual)
Holy Crap I’m behind! Well… I’ll at least log the last 2.
Tuesday (ME Legs)
2 sets farmers walks and 1L SLDL’s
Wide Stance High Bar Box Squat
315x1
345x1
375x1
Barbell Row
205x6
225x2x4
Wow these work well, as good as rack pulls but more emphasis on upper back as opposed to low and mid back
High Bar BB Lunges
135x3x10 These work my legs better than squats and work my hips hard from all the stabilizing, single leg work will now be my go to for leg work
stuff
Wednesday (ME upper)
2 sets of light BB rows and JM presses
CGBP
245x1
265x1
280x1 might have had 5-10lb in there but certainly no more reps
JM Press
135x3x6
WG Muscle Snatch to BTN Press
95x4
95x2x4
Stuff
day1:
RE Comp Squat What type of method determined by what I feel like doing
DE Bench
DE or light double paused dead singles
triceps
upper back and abs
day2:
DE Box Squat (feel free to vary the movement, just be sure to do it on a box)
Heavy Bench Variation
RE Top Half Deadlift BB Movement (rack pulls, rows)
shoulders
upper back and abs
accessory day:
Shoulder Healtherizer (crazy bell bench, high rep BTN BB Press, Snatch to BTN BB Press, One Arm DB BP, Swiss Ball Press, etc)
Hip/Back Healtherizer (1L SLDL, farmers walk, 1L swiss ball leg curls, step ups)
rear delts and RC
wrist/elbow/bicep-shoulder tie healtherizer
abs
day3:
Heavy Box Squat Variation (What type of method determined by what I feel like doing)
RE Comp Bench
Single Leg Work (with or w/out BB depending on the day)
triceps
upper back and abs
day1
accessory day
2 mini-cycles Accumulation
1 mini Intesifying
2 cycle Taper (one cycle kill myself, next cycle go heavy but very low on the volume like work up to 90% on heavy day for a single)
1 cycle low volume and low intensity
Training Session 1
Swiss Ball DB Press, DB SLDL, goblet squat conditioning circuit
Beltless Squat (Reps)
255x8x3
DE Pause Bench
135x12x3
Double Pause Dead
275x8x1
shoulders
abs
Training Session 2
Bulgarian Split squat and elevated foot pushup conditioning circuit
DE Beltless Squat
205x10x2
Heavy Paused CGBP
195x5
205x5
215x6 a RM
Pendlay Row
135x3x12
Tranining Session 3
DB swing, thruster combo conditioning
BTN BB Press
95x3x8
Flies
15x3x15
Cable Row
3x15
Lunge/Dead Walk superset
20x3x16 steps for each one
good girl/bad girl
3x15
face pull, rope curl, rope push out/down triset
3x15
1 arm db carries
85x1 carry to and back from wall
70x2 carry to and back from wall
I’m making these a staple, wow they rock my entire midsection!
Back on the upper/lower split
Last two training sessions I remember:
Squat/Dead
Slightly High Beltless High Bar Squat
315x5 a true 5RM
Power BB Row Off the Floor (start like an explosive deadlift, but as soon as my knees are how of the way, maintain back angle and just row it hard)
155x3x12
other stuff
Heavy Bench
Floor Press
225x5x2
NG DB BP
70x3x10
Cable Row
Tri/Bi/Lat Pull Over Triset
Flies with 30s stretch at the end of each set
Monday
DE Squat
Overload Bench
DB BP of some kind
single leg work
arms
abs
Wednesday
Heavy Box Squat (feel free to use bands/chains)
CAT Bench (low end percentage and volume on Prilepin’s, then work up to an 8,5, or 3 with 2 in the tank)
alternate between Rows and GMs
shoulders
hip hinge or leg curl
abs
Friday
CAT Squat (low end percentage and volume on Prilepin’s, then work up to an 8,5, or 3 with 2 in the tank)
DE Bench
Speed Pulls or Double Paused
lats
flies
abs
Well… nearly 3 months later I’m back in the gym. It was nice to take an extended break but I’m happy to be back. And I was doing pretty physical work with the landscaping so it’s not like I’m coming back in from doing nothing. So hopefully, I’ll regain my strength pretty quick. Still doing pretty physical work at a car wash so I just need to get in, do a couple or so big movements, then get out avoiding any fluff.
Full body, training hypertrophy, power, and strength and rotating the main lifts through those different qualities so each main lift is done at least once a week. After 3 weeks, I’ll have rotated a main lift through each quality.
Monday:
Manta Ray Oly Squat
135x3x10
Paused CGBP for Power
135x6x3 60 or so seconds of rest
Heavy BB Row
185x3
205x3
225x2 this was a max
Wednesday
Squat for Power
225x6x3
Heavy Bench Press
225x1
245x1
-60lbs on my max… ouch but it did feel slow and shaky as hell and I think those were the main culprits, both qualities that improve fast
Chins
8 reps
6 reps
5 reps
OH Carry w/ 95lb, clean and push press weight into OH position to start and the turn around
I can’t remember what I’ve been doing so I’ll just post the last one from Friday
Box Jumps
5x4
Heavy Bench Press
240x1
255x1
240x1
240x1
255x1
really need to be sure to keep my arch tight, also need to work on keeping good alignment between my wrists and elbow, I was getting stuck because of wrist collapse
Back Ext.
3x10 with pauses at peak contraction each rep
Tire Flipping
back and forth for 2 sets
Scap Push Ups and Low Pulley Face Pulls
3x10 for each supersetted together