I honestly need to start back with my cardio. I did play basketball with the kids for awhile yesterday
Monday 4/20/20 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
240x6, last rep paused
250x3, last rep paused
255x2, might’ve had 3 reps but no spotter
220x8, last 2 reps paused
Incline Barbell Press
135x3x10
Wide-Grip Seated Cable Rows(plate loaded)
90x15
110x15
130x15
150x12
170x12
Face Pulls
40x15
50x15
60x15
Triceps Pushdowns/Hammer Curls
60x3x12/30x3x12
But actually tho how are u gassed at 3 reps because as the adage goes over 5 reps is cardio.
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Tuesday 4/21/20 Squats/Deadlifts
SSB Box Squats(paused on box)
45x5, 2 sets
135x5
185x5
225x5
245x5
275x5
315x5, this is 2 more reps then I got last week
Block Pulls- sumo
135x3
225x3
315x3
405x3
430x3, should’ve went heavier but this gives me something else to shoot for next week
Thursday 4/23/20 Bench
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
235x6, 2 sets
215x8
Standing Overhead Press
45x5
95x8
115x1
135x1
145x1
165x1
185x1
Incline DB Flyes
40x2x10
One-Arm DB Rows
50x12
70x12
90x12
Face Pulls(on lat-pull)
70x3x15
Side DB Raises
20x3x12
Ez-Bar Preacher Curls
60x3x12
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Friday 4/24/20 Squats/Deadlifts
Leg Extensions
Lying Leg Curls
Squats
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
365x1
405x1
First time squatting with a straight bar since my meet I did on March 7
Deadlifts- hook grip(sumo)
225x1
315x1
365x1
405x1
460x1, this is a raw sumo PR!!
Bent-Over Barbell Rows
135x10
155x10
175x10
195x10
1-Legged Standing Leg Curls(plate loaded)
50x3x20
Awesome deadlift session!! They seem to be moving along nicely!!
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Big singles brother. Sumo is the way
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Thank you. I’ve been not try to work singles lately, but kinda wanted to see where I was at on deadlifts
Is fun init. I think half the attraction of powerlifting is deadlifting big. As we get more advanced may not the most efficient way to get hypertrophy or so I’ve heard
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