Squat 3x3x345
Dimel DL 3x15x205
Band stuff
DB bench 5x5x70s
Row 3x15x180
Face pull 3x15xstack
CG pulldown 2x20 - bad idea
Squat 3x3x355
Bench 225x1, 10x10x145
Face pull 5x10xstack
Squat 3x3x365
Dimel DL 3x15x205
Band stuff
DB bench 5x5x75s
Row 3x15x10
GHR abs 3x15x35, light bands
Rev hyper 3x15x95
Morning weight 180
Squat 3x3x375
Too much squatting makes elbow sad
SSB to parallel box worked up to 375x1
Squat (beltless) 385x1, 405x1
Bench 235, 9x10x155, 8x155
Seated cable rows worked up to 10x180
Squat (beltless 365x1
Band pull apart and BTN superset 3x10 monster minis
Band face pull and triceps 3x10 superset monster minis
DB bench 5x5x80s
T-bar row 5x5x225
Band face pull 3x15 light
Rev hyper 2x20x40
3x15 superset HS chest (90) and face pull (135)
3x15 superset band pull aparts and btn stretch, monster minis
Rev hyper 2x20x40
Squat warmup then GHR 12x7, 2x8
SSB to low box with 2 chains a side, 12x1x245
GHR abs 3x15 against average bands
Rev hyper 3x10x115, 20x45
Bench 245 (PR), 5x10x165, 10x155, 10x145, 2x10x135, 9x135
Face pull 5x10xstack
Squat 455x3, 495x2, 475x4, reverse average bands
DB bench 5x5x85s
T-bar row 5x5x235
Tricep extensions, mm band pull aparts/BTN stretch, light band face pull
Morning weight 179.5
Squat warmup then GHR 10x8,2x10
DB bench 3x15x40s
DB row 3x15x60s
One arm DB press 2x20x30s
Hammer curl 2x15x20s
2x30 mini band superset pullaparts, BTN stretch
2x15 doubled minis face pull
SSB to low box 12x1x265 with 2 chains, blocks of 3
GHR abs 3x20, avg band
Rev hyper 20x0, 20x10, 20x20, strict(er)
10x10 superset DB bench (55s) DB row (60s)
Face pull 3x20xstack
Squat 405x2, 405x1, 315 for a bunch, 365x1 not great
Random accessory crap
Deadlift 3x1x365, 3x1x405, 3x1x455, 2x1x405 (no chalk)
Squat warmup to 405, 10x10 GHR
DB bench 90s x 5, 95s x 3
Tricep extensions 7x8x20s
Face pull 3x15xstack
Deadlift 12x1x405 with 3 chains, blocks of 3
GHR abs 3x20 avg bands
Rev hyper 20x10,20,20
Morning weight between 179 and 179.5
5x10 superset DB bench (60s) and curls (20s)
3x15 tricep extensions (20s)
3x15 face pull (stack)
Squat (reverse average bands) 455x3, 475x3, 495x2, 515x1
Back off sets down to 30x135
Bench with 1 chain, worked up to 195x1, then 3x5x135
Grenade ball tricep extensions 5x10? 1 chain, doubled
Grenade face pull 5x5x45
Light reverse hyper
Couple BS attempts at a light squat day (gassed from the reverse bands)
DB bench 90sx5, 90sx3, 3x5x85s
Tricep extensions 3x8x25s, 2x8x20s, 2x8x15s
Lat pushdown 3x15x70
Grenade face pull 5x5x50
Reverse hyper worked up to 65x10
Squat 100x1x315 (morning weight 177)
DB bench 5x5x90s
Triceps 3x15x20s
Lat pushdown drop sets 3x15 starting from “100”
Face pull 3x15xstack
Squat worked up to 405x1
Deadlift worked up to 475x1
Reverse hypers up to 70x10 and back down
Light incline bench, a few pullups, bradford press to BB row complex
Reverse light band squat 455x3, 475x2, 500x1
Paused bench 225x1
T-bar 3x20x135
Lat pushdown drop sets of 10 from 75
Morning weight 179
Box front squat to warm up, 5x10x10 GHR
DB bench 5x5x95
DB skullcrushers 7x8x20s
Face pull 3x20xstack
Lat pushdown 5x10 drop sets starting from “100”
2x20 superset band pull apart / BTN stretch (mini)
Giant cambered bar squat to parallel box 12x1x"275" with 2 chains per side, blocks of 3
Reverse hyper pyramid to 115x10 and back
Reverse monster mini squat 405x3, 435x3, 455x2, 475 miss (ran out of gas halfway up)
Straight weight 405x1
Paused bench 3x5x155 with 1 chain per side
Face pull 5x10x180
DB skullcrusher 3x8x25s
Lat pushdown 7x8x45
Tricep pushdown 3x8x45
Squat to warmup, GHR 10x10x10
T-bar row 225x10, 250x5, 270x5
DB row worked up to 125s x 5
5x10 mega set: band face pull (light) band pullapart/BTN stretch (monster mini?) DB curls (20s)
(morning weight 178)
Giant cambered bar squat to parallel box 12x1x"295", blocks of 3
Reverse hyper pyramid to 135x10 and back down
DB bench 100s x 2, 90s x 5
DB skullcrusher 7x8x25s
Face pull 3x20xstack
Lat pushdown drop sets from “115”, 10,5,5,5,10
Squat 365x6, 405x1
Paused squat 225x5, 225x3
(365 previous 5RM)
Paused bench 3,2,2,2 x 175 with 1 chain
(175 previous 3RM with 1 chain, touch and go)
Front squat to low box 255x2,275x2,295x2,315x1
BB row worked up to 185x10 (first time doing these)
1 arm face pull 5x10 drop sets starting at “100”
Lat pushdown 5x10 drop sets starting at “100”
Deadlift, average band; 385x1, 405x1, 425x1
(previous max against average bands was 375)
KB dimel 60,80,100x10
Rev hyper work up to 95x10 and back
Morning weight 176
2 weeks of BS, not worth posting.
Only PRs were:
DB bench 80s x 9
Paused bench with 1 chain: 185x1
Meet: 415/220/520 at 172.
Felt horrible after weigh ins, had way too much sugar and not enough real food.
Squat was especially disappointing since my form was good but I was too light headed to handle anything heavy.
First 3xBW deadlift though.
Couple light workouts this week to recover. Starting new program today.